Thursday, September 27, 2012

4, 3, 2, 1!

One of my favorite things about living in Lancaster, PA is having access to Franklin and Marshall's track.  I love running sprints! When I lived in Minnesota, I usually ran on a ratchet, asphalt track  which was not very fun or comfortable to run on.  Wednesday, I did my favorite track workout called the "4, 3, 2, 1"!

Warm Up
1/4 mile jog and Dynamic Stretches
Workout 
(Jog or walk back to the starting line)
4 100m sprints
3 200m sprints
2 300m sprints
1 400m sprint
Cool Down
1/4 mile jog and Dynamic Stretches

Tuesday, September 25, 2012

"Off Season" Workouts

I have not committed to competing in a show so I am not sure why I am calling this my off season.  These are the workouts I will be following for the next 4 weeks.  The only cardio I am planning on doing are the spontaneous dance parties I have with my 8 year old brother and those are plentiful.  :D

Exercises that are grouped together are done as a super set. I rest 30-60 seconds between sets.

Day 1 Shoulders
Seated Bar Shoulder Press (Smith Machine) 3x15

DB Lateral Raise 3x15

DB Front Raise 3x15

DB Incline Press 3x12

Rear Delt Machine 3x15

Arnold Press 3x15, 12, 10



Day 2 Legs
Leg Extensions 4x12, 10, 10, 8

Squats 4x12, 10, 10, 8
Dumbbell (DB) Stiff Legged Deadlifts 4x12, 10, 10, 8

Hamstring Curls 4x12, 10, 10, 8
DB Step Ups 4x12, 10, 10, 8

30 Walking Lunges 


Day 3 Back
DB Pullover 12-15 Warm Up Set, 3x10, 8, 8

Close Grip (CG) Pulldown Drop Sets (DS) 4x12, 10, 10, 8

1-Arm Row 4x10-12

Wide Grip (WG) Seated Row DS 4x12, 10, 10, 8

Behind the Neck Pulldown DS 3x12, 10, 8 


Day 4 Shoulders
Machine Lat Raise 2x45
15 pulsing at top, 15 pulsing at the bottom, 5 regular, 5 with 2 second hold and slow all the way down, 5 regular reps.

Machine Lat Raise DS 3x10, 8, 6

Shoulder Press 4x15, 12, 10, 8

Cable Straight Bar Front Raise 4x15, 12, 10, 10
Cable Upright Row DS 4x12, 10, 8, 6

Leaning 1-Arm Lateral Raise 4x12, 10, 10, 8

Behind the Neck Shoulder Press 4x15, 12, 10, 8
Reverse Pec Deck 4x10-12


Day 5 Arms
CG Pull-up 4xfailure
V-Grip Push downs 4x15, 12, 10, 10

CG Bench 4x15, 12, 10, 10
Barbell (BB) Curls 4x15, 12, 10, 10

EZ bar 21s 4x7 top, 7 bottom, 7 full
Overhead (OH) Tricep Extensions 4x15, 12, 10, 10

Reverse Tricep Extension 4x15, 12, 10, 10
Rope Hammer Curls 4x15, 12, 10, 10

Sunday, September 9, 2012

Greek Yogurt MyoFusion Popsicles


Greek Yogurt Popsicles
Ingredients:
(Makes 12 pops)
1 32 ounce container of nonfat Chobani 
1 scoop of whey (I used Cinnamon Roll Gaspari MyoFusion Probiotic
1/4 cup sliced almonds
1 packet of Truvia
Dash of cinnamon  
Method: 
Line a muffin pan with cupcake liners.
Mix all of the ingredients until thoroughly blended.
Freeze overnight.
Nutritional Information:  
70 Calories
4 grams of Carbs
1 gram of Fat
10 grams of Protein