HIIT & Hoodrat Music

Workout

Run 1/2 mile

10 Squats

10 Push Ups

10 Burpees

10 V Ups

Run 1/2 mile

Playlist

"Chronicles of a Fallen Love" 

Bloody Beetroots & Greta Svabo Bech

"Love is Darkness"

Sander van Doorn & Carol Lee

"Thing Called Love"

Above & Beyond feat. Richard Bedford

HIIT & Hoodrat Music

Workout

1 minute of Jump Rope

30 seconds of Rest

1 minute of Squats

30 seconds of Rest

1 minute of Jump Rope

30 seconds of Rest

1 minute of Push Ups

30 seconds of Rest

1 minute of Jump Rope

30 seconds of Rest

1 minute of Plank

30 seconds of Rest

Repeat 5 times

Playlist

"Get Lucky" Daft Punk feat. Pharrell

"Sun & Moon" Above & Beyond feat. Richard Bedford

 

"Easy" Mat Zo & Porter Robinson

"Take Me" Tiesto & Kyler England

"Clarity" Zedd & Foxes

My Diet

This is an example of what my "diet" looks like Monday through Friday.  It works for me and my schedule.  I drink about 2 gallons of water a day and use stevia to sweeten my tea and coffee.

5:30 am (Pre-Lifting)

1 scoop of Apple Jacked Rage by Animal
or
2 scoops of Fruit Fusion AmiNO Energy

6:30 am (Post-Lifting)

1 scoop of Chocolate Fudge Dymatize Elite Whey

1/2 cup of Oats

9:30 am 

P28 bagel 

Almond Butter

1 Orange
1 Cucumber

12:30 pm

4 ounces of Chicken

4 ounces of Mashed Sweet Potatoes

1 cup of Green Beans

1/2 cup of Blueberries

3:30 pm

Vanilla Almond Crunch Quest Bar
Celery

5:30 pm (Post-Cardio)

1 scoop of  Chocolate Fudge Dymatize Elite Whey

8 pm

4 ounces of Ground Turkey

Mixed Salad

HIIT & Hoodrat Music

Workout

Run 1/4 Mile

20 Squats

15 Pushups

10 Pullups

Rest for 1 minute

Repeat 4 times

Playlist

"Rattle" Bingo Players & 2 Chainz

"Wild for the Night" A$AP Rocky feat. Skillrex

"Switch Up" Big Sean feat. Common

"I Feel Good" 2 Chainz

June Workouts

Monday

Shoulders

Push Press 5x5

Standing Dumbbell Press 4x10

Lateral Raises 4x20

5 partial reps at bottom

5 full reps

5 partial reps at top

5 full reps

Dumbbell Lateral Raises 4x12, 10, 10, 8

Dumbbell Front Raise 4x12, 10, 10, 8

Horizontal Shrugs 4x10

Tuesday

Legs

Box Jumps 5x5

Step Ups 5x5

Box Squats 5x5

Full Extension Squats 5x5

Top ½ Deadlifts 5x5

Deadlifts Off of a Box 5x5

Sumo Squats 4x10

Wednesday

Back

500 meter row

Pullups 4x10

Underhand Close Grip Pulldowns 4x10, 8, 8, 6

Wide Grip Pulldowns 4xFailure

1 Arm Rows 4x10, 8, 8, 6

Seated Cable Rows 4x12

Thursday

Chest & Shoulders

Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6

Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4

Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure

Friday

Arms

Barbell Curls 5x5

EZ Bar Curls 4x28

7 partial reps at bottom

7 full reps

7 partial reps at top

7 full reps

Lying EZ Bar Extensions 4x10

Dumbbell Seated Curls 4x12

Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12

Dips 4xFailure

HIIT & Hoodrat Music

Workout

5 Push Press

5 Squats

5 Bench Press

5 Deadlifts

1 Minute Rest

Repeat 5 times

Playlist

"Go Get It" T.I.

"The Learning" Mobb Deep

"Til I Collapse" Eminem feat. Nate Dogg

"99 Problems" Jay-Z

HIIT & Hoodrat Music

Workout

20 seconds of Squats

10 seconds of Rest

20 seconds of Pushups

10 seconds of Rest

20 seconds of Burpees

10 seconds of Rest

Complete 10 times

Playlist

"I Could Be The One" Avicii & Nicky Romero

"Feel This Moment" Pitbull feat. Christina Aguilera

"Glorious" Cascada

"Rest of My Life" David Guetta, Ludacris, & Usher

"We'll Be Coming Back" Calvin Harris & Example