Friday, March 29, 2013

April Workouts


Monday
Shoulders


Lateral Raises 2x45
15 Pulsing at the Top
15 Pulsing at the Bottom
5 Regular
5 with 2 sec. hold at top slow all the way down
5 Regular


Lateral Raise 4x10, 8, 8, 6


Incline Prone Reverse Flies 4x10, 8, 8, 6
Incline Prone Rows 4xAMRAP with same weight as Flies


BB Front Raise 4x10
BB Upright Row 4x10




Tuesday
Squats
30 seconds of rest between sets

Warm Up
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Repeat 3 times

Work Out
BB Box Squat 4x10
BB Back Squat (full extension) 4x8


DB Bulgarian Split Squats 4x10 each leg
Alternating DB Lunges 4x10 each leg


Plie/Sumo DB Squat 4x10



Wednesday
Back


Wide Grip (WG) Lat Pulldown 4x12
Underhand Close Grip (CG) Lat Pulldown 4x12


Rope Face Pull (Set cable to eye level)
RFP to Forehead 4x12
RFP to Neck 4x10
RFP to Chest 4x8


1 Arm Rows 4x12, 10, 10, 8


Seated Row with V-Bar Drop Sets 4x12, 10, 10, 8


CG T-Bar Row 4x12, 10, 10, 8



Thursday
Chest & Shoulders


BB Bench Press Ramping Sets 5x5


BB Push Press Ramping Sets 5x5


Incline DB Press 4x12, 10, 10, 8


Seated DB Press 4x12, 10, 10, 8
Arnold Press 4x12, 10, 10, 8


Push Ups 4xfailure


Friday
Deadlifts
30 seconds of rest between sets



Warm Up
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Repeat 3 times

Work Out
Top ½ 4x10
Off a Box 4x8


Traditional 4x10
Straight Leg 4x8


Sumo 4x10









Thursday, March 28, 2013

HIIT & Hoodrat Music

Workout
Sprint/Run for 40 seconds
Jog/Walk for 20 seconds
Repeat 20 times

Playlist
"Titanium" David Guetta feat. Sia
"You Used to Hold Me" Calvin Harris
"Earthquake" Labrinth feat. Tinie Tempah
"Bass Down Low" DEV
"Promises" Nero (Skrillex remix)
"Human" Zion I (Bassnectar Remixxx)

Tuesday, March 26, 2013

My New Favorite Leg Workout

I did a new squat routine this morning 
& loved it!

Warm Up
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Repeat 3 times using light weight.

Work Out
30 seconds of rest between sets.

Barbell Box Squats (Hip Width Stance) 5x5

Barbell Back Squats (Wide Stance Full Extension Get Low!) 5x5

Barbell Bulgarian Split Squats 5x5

Alternating Dumbbell Lunges 5x5 each leg

Plie/Sumo Squat with Kettlebell 5x5

Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times

This entire workout took me 45 minutes to complete.
 No excuses!

Saturday, March 23, 2013

Turkey Burgers

This recipe can definitely get scaled down.  
I used 3lb of turkey because my mom went to BJs this week.

Ingredients
Makes 11 3-4oz Turkey Burgers
3lb of 93% Lean Ground Turkey
1c of Liquid Egg Whites
2 Small Onions, Chopped
1/4c of Minced Garlic
Generous Sprinkle of Mrs. Dash Garlic & Herb Seasoning

Method
1. Spray of large pain with non-stick cooking spray.
2. Heat pan to medium.
3. Combine all ingredients in a large mixing bowl.
4. Mix with hands until thoroughly combined.
5. Form softball sized balls in your hands and then flatten them out to patties.
6. Cook for 10-12 minutes, turning every 3-4 minutes.

Nutritional Information
191.5 Calories
8.7 grams of Fat
1.9 grams of Carbs
26.6 grams of Protein

Thursday, March 21, 2013

HIIT & Hoodrat Music

Workout
30 Squats
20 Crunches
15 Pushups
1 minute rest
25 Squats
15 Crunches
10 Pushups
1 minute rest
20 Squats
10 Crunches
5 Pushups

Playlist
"Freekum Dress" Beyonce
"Cinema" Benny Benassi feat. Garry Go
"Who's That Chick" Rihanna
"Heartbeat" Childish Gambino

What I Ate, Trained, & Used Wednesday

Here is my version #whatiatewednesday

Body Part Trained: Back

5:20am 
(Pre-Workout)   

5:35am 

6:40am 
(Post-Workout) 

9:40am 
2 Slices of P28 Bread 

12:45pm
Sweet Potatoes
Green Beans
Mushrooms

3:40pm

6pm
Chicken
Kale

9pm
Turkey Meatloaf
Broccoli

Saturday, March 16, 2013

Updated March Workouts

Last week I started a new job that I absolutely love! 
I tripled my pay, reduced my stress, and got great health, vision, and dental benefits but my schedule changed so my I needed to update my workouts.  


Monday
Shoulders

BB Push Press 5x5

Seated DB Press 4x10, 8, 8, 6

Barbell Upright Row 4x12
Barbell Front Raise 4x10

Chest Supported Incline Rear Delt Flies 4x12
Chest Supported Incline Rows 4x10

Front Static Hold 3xfailure



Tuesday
Squats

BB Back Squat 5x5

Hack Squats 4x8

Alternating DB Lunges 4x8

DB RDLs 4x8



Wednesday
Back

DB Pullover 4x12

Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

1-Arm Row 4x10, 8, 8, 6

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

CG T-Bar Row 4x12, 10, 10, 8

Assisted Pullups 3 x Failure


Thursday
Chest & Shoulders

BB Bench Press 5x5

Incline DB Press 4x10, 8, 8, 6

Seated DB Press 4x10, 8, 8, 6
Arnold Press 4x10, 8, 8, 6

DB Lat Raise 4x10
DB Front Raise 4x10

Push Ups 3xfailure




Friday
Deadlifts
Warm Up

3 sets with 5 reps of each execise
Barbell Push Press
Box Jumps
Barbell Back Squat


Work Out
Top ½ 5x5

Off a Box 5x5

Traditional 5x5

RDLs 5x5

Sumo 5x5




St. Patrick's Day Workout

In honor of St. Patrick's Day, my mom and I have developed a quick HIIT workout to the tune of 
House of Pain's "Jump Around".  
Hope you have a great weekend! 



Workout
20 seconds of Jump Rope
20 seconds of Squat Presses with Dumbbells or Resistance Bands
20 seconds of Rest
Repeat 4 times


If drinking is going to be a part of your 
Paddy's Day celebration, stay away from the green beer and go with a stout.  Remember, when in doubt, STOUT!


Thursday, March 7, 2013

HIIT & Hoodrat Music

Workout
Complete 3 sets.
Dumbbell Single Leg Deadlift x 10 each leg
Dumbbell Push Press x 10
Dumbbell Goblet Squat x 10
1 minute rest.

Playlist
"You're a Star" Hampenberg, Alexander Brown, Busta Rhymes & Shonie
"Raise the Roof" Alexander Brown, Fatman Scoop, & Pitbull
"Just One Last Time" David Guetta & Taped Rai
"Escape Me" Tiesto feat. C.C. Sheffield
"Chasin" Sander Van Doorn