August Workouts

Monday

Legs

Barbell Back Squat 5x5

Seated Extensions 2x30

Leg Press 2x30

Seated Curls 2x30

Walking Lunges 30

Barbell Deadlifts 5x5

Tuesday

Shoulders

Barbell Push Press 5x5

Barbell Military Press 5x5

Seated DB Press 4x10, 8, 8, 6

Arnold Press 4x10, 8, 8, 6

Lat Raises 4x12

Barbell Front Raise 4x10

Barbell Upright Row 4x8

Decline Pushups 4xFailure

Wednesday

Back

Wide Grip Lat Pulldowns 4x12, 10, 10, 8

Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10

Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Seated Row Drop Sets 4x12, 10, 10, 8

T Bar Rows 4x12

Thursday

Chest

Barbell Bench Press 5x5

Incline DB Press 4x12, 10, 10, 8

Decline DB Press 4x12

Flat DB Flies 4x10

Pushups 4xFailure

Friday

Arms

Barbell Curl 4x10

Overhead DB Extensions 4x12

Seated DB Curls 4x10, 8, 8, 6

DB Kickbacks 4x10

Reverse Tricep Pushdowns 4x12, 10, 10, 8

Rope Hammer Curls 4xAMRAP with weight used in pushdowns

EZ Bar Curls 4x21 (7 bottom to middle, 7 middle to top, 7 full extension)

Dips 4xFailure

HIIT & Hoodrat Music

Workout

30 seconds of Squats

15 seconds of Rest

30 seconds of Squats with Right Kick

15 seconds of Rest

30 seconds of Squats with Left Kick

15 seconds of Rest

30 seconds of Squat Jumps

15 seconds of Rest

30 seconds of Push Ups

15 seconds of Rest

30 seconds of Inchworms

15 seconds of Rest

30 seconds of Mountain Climbers

15 seconds of Rest

30 seconds of Right Leg Lunges

15 seconds of Rest

30 seconds of Left Leg Lunges

15 seconds of Rest

30 seconds of Burpees
15 seconds of Rest
Repeat 2 times 

Hold a Plank til Failure

Playlist
 "Leave the World Behind"
Axwell

"The Sun After Heartbreak"
Paul van Dyk feat. Sue McLaren & Arty

"No Saint Out of Me"
Orjan Nilsen 

"Bad Habits"
Brass Knuckles

The "D" Word

You were probably thinking something dirty, huh? That's fine. "Diet" is definitely a filthy 4 letter word in my head because I think diets should be lifestyle changes as opposed to temporary fixes that provide quick weight loss results...and then weight gain once you eat something that is not on whatever diet Dr. Oz is promoting this week. 

While I hate diets, it is really time for me to at least make a conscious effort to clean up the way I have been eating. This past weekend, I purchased pots, pans, dishes, a microwave and groceries which was such a huge step since pickles, onion relish, P28 White Chocolate Peanut Spread, a 12 pack of Pabst Blue Ribbon (I was way too excited when I found out that Whole Foods sells liquor but then realized that pretty much every store in Arizona sells liquor...), and red velvet cupcakes have been the only things in my refrigerator since I moved into my apartment. Excuse my profanity but I have eaten like shit the past 3 weeks and, honestly, I have enjoyed it. It has been fun but expensive, unnecessary, and borderline gross. One night last week, I ate a vat of spinach artichoke dip, about 17 ounces of a ribeye, a baked potato (I don't even remember the last time I had a regular potato prior to this) with sour cream, cheese, and butter, and then ice cream. 

No bueno. El grosso. Yuckiddy yuck.

I haven't had furniture in my apartment so I have been validating my poor eating choices with the lame excuse that I am on vacation. Seriously. I started working on 7/15 and got my first paycheck on 7/26. Normal people do not get make money on vacation and they shouldn't eat a month's worth of calories in 1 meal if they are. I am starting my diet on Monday, 8/5/13 aka just eating the way I did before I moved so I don't go into a food coma from eating a case of red velvet cupcakes in bed while watching a movie about supernatural teenage love. 

That may or may not have happened already...

Below is my meal plan. It is pretty much the same way I was eating prior to moving.

Meal 1

Post-lift

I lift on an empty stomach. I absolutely do not recommend doing this but I lift at 5:30am because I hate crowded gyms.

1 scoop of Dymatize Chocolate Fudge Elite 100% Whey immediately after I work out

1/2 cup of oats once I get home

Meal 2

P28 Bagel

14 grams of almond butter

1/2 sliced cucumber

Meal 3

4 ounces of chicken

4 ounce of sweet potato

1 cup of veggies- typically asparagus of kale

Meal 4

Celery

Quest bar

Or

Protein Pancake made with 8 ounces of egg whites, 1/4 cup of oats, 14 grams of almond butter, and 1/4 cup of fruit

Meal 5

1 can of tuna

1/2 sliced cucumber

Meal 6

4 ounces of ground turkey

Big ol' salad 

Olive oil

HIIT & Hoodrat Music

Workout

Run for 30 seconds

Walk for 15 seconds

Repeat 10 times

Finish with 30 Walking Lunges

Playlist
 "Greyhound"
Swedish House Mafia

 
"Cinema"
Benny Benassi feat. Gary Go

"Put Your Hands Up for Detroit"
Fedde Le Grand

 

"Until the End"
Dirty South feat. Joe Gil

HIIT & Hoodrat Music

Workout

10 Box Jumps

10 Dumbbell Squat to Press

10 Push Ups

1 minute of Rest

Repeat 5 times

Playlist
"Incredible"
Carnage & Borgore

 
"Kick Out the Epic"
Dada Life 

"Justified"
 Prok & Fitch

HIIT & Hoodrat Music

Workout

5 Box Jumps

5 Decline Push Ups

5 Sumo Squats to Upright Rows

1 minute Rest

Repeat 10 times

Playlist
"I Feel Good"
2 Chainz

 
"Clique"
 Kanye West, Big Sean, & Jay-Z

"Public Service Announcement"
Jay-Z

"Til I Collapse" 
Eminem feat. Nate Dogg

HIIT & Hoodrat Music

Workout

250 meter row

20 Squats

15 Push Ups

10 Pull Ups

1 minute Rest

Repeat 4 times

Playlist
"100% in the B-"
Porter Robinson

"For the Love of Girls"
Wolfgang Gartner

"Chemistry"
Myah Marie 

"Miami 2 Ibiza"
Swedish House Mafia feat. Tinie Tempah