Wednesday, October 31, 2012

HIIT Cardio Playlist

Since I am posting weekly HIIT workouts, I am going post music to do it to.  Here is a playlist to listen to while doing the HIIT routine I posted on Friday.

"She Wolf (Falling to Pieces"- David Guetta featuring Sia
"Feed the Dada"- Dada Life
"Ghosts 'n' Stuff"- Deamau5
"Let's Go"- Calvin Harris featuring Ne-Yo
"Ain't No Stoppin"- Ferry Corsten featuring Ben Hague

Saturday, October 27, 2012

Feed the Dada

Since I decided I was not going to compete this Fall, my diet has been a hot mess! I have used every excuse to eat junk since September.  Seriously, ever dang excuse.  The excuses I have used the most are, 1. "Oh, I haven't eaten this in forever" when I just ate it the day before... maybe even a couple of hours earlier... and 2. "I'm bulking" when the next reasonable question should be "for what?!".  The only things I have been "bulking" is my butt from all the bons bons I eat while watching Judge Mathis.  It has gotten so bad that my mom will ask "can you eat that?!" when I go for the umpteenth cookie of the day.  Of course, I can eat it! You just saw me eat 4 of Wendy Jo's chocolate covered peanut butter cookies without stopping for air.  Should I? Absolutely not.  Since I cannot do anything in my life without a plan, list, and Excel spreadsheet, I am officially putting myself on a meal plan.  It is definitely not going to be as strict as the meal plans I have been on while competing for shows but it will give me some much needed structure.  

This post is titled "Feed the Dada" because my family's pet name for me is Dada, Dada Life is one of my favorite artists, and I get super cranky when I am hungry so I need to be fed regularly so everyone's safety.

My goals is to eat 6 times a day every 3 hours.  Meals 1-4 will contain protein, veggies, grains, and fruit.  Meals 5-6 will contain protein and veggies.  I am going to get 3 servings of fat in per day.  Below I have listed the foods I am including in my meal plan.  I am limiting the treats to once or twice a week because I really, really, really like chocolate covered peanut butter cookies and have no intention to give those up anytime soon.

Protein Sources 
Whey Protein Powder
Turkey
Chicken
Extra lean ground beef
Tuna
Lean cuts of beef like flank, hanger, and sirloin
Buffalo
Egg Whites
Cottage Cheese
Greek yogurt

Starches 
Oatmeal
Brown rice
White rice
Quinoa
Sweet Potatoes
Beans
Bread
Gourds- pumpkin, squashes, etc.

Fats 
Olive oil
Almonds
Walnuts
Almond butter
Avocado
Avocado Oil

Veggies
Asparagus
Spinach
Broccoli
Cauliflower
Sugar Snap Peas
Green Beans
Kale
Collard Greens
Lettuce
Cucumber
Peppers

Fruit
Grapes
Bananas
Grapefruit
Raisins
Oranges
Berries
Watermelon
Pineapple
Mangoes



Friday, October 26, 2012

This Week's Workout

Before I moved, I was posting weekly grocery lists that contained healthy foods on sale at grocery stores in the surrounding Twin Cities area.  It was a great way for me to regularly post to this blog.  Since moving, I have had a difficult time figuring out food prices because, frankly, everything is so flipping expensive! This week my mom spent $41 on 1 bag of fruits, veggies, and simple household items from our local grocery store. That is insane! Next time you go grocery shopping, I want you to think about how long you have to work in order to pay for your food, get angry, and then do the workout I posted that week because exercise is a great stress reliever! 

Instead of posting weekly grocery lists, I am going to post workouts you can do with little or no equipment in 30 minutes or less. 

4 Rounds
1 Minute of Jumping Rope
1 Minute of Dumbbell Thrusters
1 Minute of Mountain Climbers
1 Minute Rest

Tuesday, October 23, 2012

Legs!

Today I was cleared by my doctor to start lifting legs and doing cardio again! He thinks I strained a tendon in my knee while I was running sprints.  Since there was no fluid in my knee, he said I was good to go! He recommended starting with a low weight, high repetition leg routine.  I am going to add some steady state cardio to my workout plan too.

Legs
Seated Leg Extensions 2x20

Barbell Hack Squats 2x20

Leg press 2x20

Leg Curls 2x20

Squats 2x20

Deadlifts 2x20

30 Walking Lunges

Saturday, October 20, 2012

20 Minutes AMRAP Circuit

This is the first total body HIIT routine I have done in a while and it was ROUGH! I am going to try to add a total body workout to my routine each week.
Complete the entire routine without any rest.


Friday, October 19, 2012

This Week's Workouts

About a month ago, I tweaked my knee running HIIT sprints.  I have only lifted legs once since then because I do not want to re-injure it.  I have a doctor's appointment on 10/23 and am eagerly waiting to figure out what is wrong with it.  I have not been doing cardio either.  Below are the workouts I have done this week.  As with all the workouts I post, exercises grouped together are done as a super set.

Monday Shoulders
Seated Bar Press 4x15, 12, 10, 8

Dumbbell (DB) Lateral Raise 4x15, 12, 10, 8

DB Front Raise 4x15, 12, 10, 8

DB Incline Press 4x15, 12, 10, 8

Rear Delt Flyes 4x15, 12, 10, 8

Arnold Press 4x15, 12, 10, 8

Tuesday Back
DB Pullover Warm Up Set 12-15, 10, 8, 8

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

1-Arm Row 4x12, 12, 10, 10

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

CG T-Bar Row 3x12, 12, 10

Assisted Pullups 3xFailure

Wednesday Chest
Barbell Bench Press 4x12, 10, 10, 8

Barbell Incline Press 4x12, 10, 10, 8

Flat Bench DB Flyes 4x12, 10, 10, 8

Cable Crossover 4x10


Pushups 3xFailure


Thursday Arms

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

CG Bench 4x15, 12, 10, 10
Barbell Curls 4x15, 12, 10, 10

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

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

Friday Shoulders
Seated Military Press 5x10
Arnold Press 5x20

Barbell Shrugs 5x12
Upright Rows 5x12

Incline Rear Delt Fly 5x20
Cable Full Front Raise 5x12


Thursday, October 11, 2012

Gangsta Rap Made Me Do It


Confession: I listen to ignorant, ghetto rap when I lift.
I have tried to listen to smart, political rap like Public Enemy when I lift but I just don't get as hyped up with PE as I do with 2 Chainz.
Here are some of the songs on my newest lifting playlist.

"Black Magic" Meek Mill feat. Rock Ross
"Mercy" Kanye West feat. Big Sean, Pusha T, & 2 Chainz
"Murda Bizness" Iggy Azalea feat. T.I.
"I'm Back" T.I.
"F*ck Em" Rick Ross feat 2 Chainz & Wale
"Out of My Mind" B.o.B. feat. Nicki Minaj
"Hoodrich Anthem" DJ Scream
"Sicker Than Yo Average" Fabolous