I've been waiting to post until I started using my power rack so I can really start to monitor my progress. This thing is FANCY. Definitely what we needed to up the anty! The power rack is great because it's a squat rack with a safety so you can use it without a spotter, and also use heavier weight. Another perk is that it has a low pulley and a high pulley, which enables us to add cable moves to our workouts. Let me tell you what, I love my dumbbells but cables really add some much needed resistance. I was surprised with how much weight I didn't use with the cables, but difficulty and challenge are what it's all about!
Sunday- Back and Biceps 4 sets for each exercise
Chin-ups unassisted- 8,6,4,3
SS 1:
Seated cable row- 12,9,8,8 (50-55lb)
Lat pulldown- 10,6,6,8 (same weight)
SS 2:
Straight arm pressdown- 12,12,10,9 (20lb)
Cable biceps curls- 12,10,7,9 (25lb)
SS 3:
Bent over cable row- 10,8,8,7 (50lb)
Incline dumbbell curl- 6,8,6,8 (10lb)
Finished with ZCUT for cardio
Monday LEGS!
Squats- 20,10,12,10 (65lb,90,85,75)
SS 1:
Split squats R- 15,15,15,15 (45lb,55,60,65)
L- 15,15,15,15
SS 2:
Cable kickback into cable abduction R- 12,10 for each set each leg 15lb
Finished with ZCUT for cardio
Tuesday:ZCUT Cardio
Wednesday Chest and Triceps:
Chest Press: 12,8,8,7,10 60lb then dropped last set to 45
SS 1:
Dumbbell flys- 8,8,8,6 (15lb)
Cable skull crushers- 15,15,11,12 (15lb)
SS 2:
Dips on dip station- 7,8,6,6
Triceps pushdowns- 10,12,12,12 (15lb)
ZCUT for cardio
Wednesday, February 27, 2013
Tuesday, February 12, 2013
Progress Pic + Todays W/O
Whew! I was too busy to do a workout yesterday but MAN did I make up for it today. It was an upper body workout and I have been consistently adding cardio to the end of my workouts so today I chose the first workout from Zuzana Light's ZCUT Power Cardio program! I will be incorporating her workouts in with my strength training, and a little bit of running. When it's this time of year I can't help but want to be outside as much as possible. I also tried a new Pre-Workout supplement today from Gamma Labs called G-FUEL and I LOVE IT! It doesn't have a bunch of junk in it and it doesn't give you that weird tingle I have experienced with other brands, and it tastes amazing. We ordered fruit punch! Anyway, here's what today looked like....
Superset 1:
Shoulder Press 20 lb dumbbells:7,6,7,6
Lateral Raise 10 lb dumbbells: 12,12,12,12
Rear Delt Raise 10 lb dumbbells: 12,12,12,12
Superset 2:
Chest Press with Barbell 55 lbs: 12,9,6,8
Overhead Triceps Extension 20 lb: 5,5,5,5
Bench Dips legs extended: 6,6,8,10
Superset 3:
Bicep Curl 20 lb Dumbbells: 8,5,3 (3 w/ 15's),8 w/ 15's
High Row 50 lbs: 10,8,9,8
Reverse Grip Pulldowns 70 lbs: 10,10,10,10
HIIT TIME CHALLENGE!
10 COMPETITION BURPEES
10 JUMP TUCKS
10 COMPETITION BURPEES
20 JUMP LUNGES
10 COMPETITION BURPEES
30 CRAB KICK UPS
10 COMPETITION BURPEES
40 JACK SIDE KICKS
10 COMPETITION BURPEES
TIME!!!! 8:04
Now here's me flexin' :) I'm really proud of where I have come!
.JPG)
Superset 1:
Shoulder Press 20 lb dumbbells:7,6,7,6
Lateral Raise 10 lb dumbbells: 12,12,12,12
Rear Delt Raise 10 lb dumbbells: 12,12,12,12
Superset 2:
Chest Press with Barbell 55 lbs: 12,9,6,8
Overhead Triceps Extension 20 lb: 5,5,5,5
Bench Dips legs extended: 6,6,8,10
Superset 3:
Bicep Curl 20 lb Dumbbells: 8,5,3 (3 w/ 15's),8 w/ 15's
High Row 50 lbs: 10,8,9,8
Reverse Grip Pulldowns 70 lbs: 10,10,10,10
HIIT TIME CHALLENGE!
10 COMPETITION BURPEES
10 JUMP TUCKS
10 COMPETITION BURPEES
20 JUMP LUNGES
10 COMPETITION BURPEES
30 CRAB KICK UPS
10 COMPETITION BURPEES
40 JACK SIDE KICKS
10 COMPETITION BURPEES
TIME!!!! 8:04
Now here's me flexin' :) I'm really proud of where I have come!
.JPG)
Monday, February 11, 2013
Weighing In
Instead of writing my WHOLE workouts for last week, i'm going to be lazy and write my weight and reps for each exercise. This will make it a little easier for me to see where I have progressed....
Split Squats 50 lb average 8-10 reps
Chin-ups average 6 unassisted
Barbell Rows 60 lbs 10-12 reps
Single Arm Rows 30 lbs 6-8 reps
Lat Pulldowns 70 lbs 12 reps
Bicep Curl 20 lbs 8-10 reps
Squats and Deadlifts 120 lbs 6-10 reps
Chest Press 55 lbs
These are the main exercises I would like to focus and improve upon....I have changed my routine a bit and the outline looks like this....
Sunday- LEGS+HIIT ( high intensity interval training)
Monday- UPPER+MIC (medium intensity cardio)
Tuesday- HIIT
Wednesday- UPPER+MIC
Thursday- LEGS+HIIT
Friday- REST
Saturday- UPPER+ MIC
I am so excited about the new addition to our home gym, a POWER RACK! Now I won't ever have to go to the gym :) and I can lift heavier while in the comfort of my own home, weeeeeeeee! Can't WAIT to make some more progress!
Split Squats 50 lb average 8-10 reps
Chin-ups average 6 unassisted
Barbell Rows 60 lbs 10-12 reps
Single Arm Rows 30 lbs 6-8 reps
Lat Pulldowns 70 lbs 12 reps
Bicep Curl 20 lbs 8-10 reps
Squats and Deadlifts 120 lbs 6-10 reps
Chest Press 55 lbs
These are the main exercises I would like to focus and improve upon....I have changed my routine a bit and the outline looks like this....
Sunday- LEGS+HIIT ( high intensity interval training)
Monday- UPPER+MIC (medium intensity cardio)
Tuesday- HIIT
Wednesday- UPPER+MIC
Thursday- LEGS+HIIT
Friday- REST
Saturday- UPPER+ MIC
I am so excited about the new addition to our home gym, a POWER RACK! Now I won't ever have to go to the gym :) and I can lift heavier while in the comfort of my own home, weeeeeeeee! Can't WAIT to make some more progress!
Wednesday, February 6, 2013
Quinoa Sushi!!!!
Yay! I finally made a new recipe I have been meaning to try and it was a huge success! Justin and I LOVE sushi, but it's not necessarily the healthiest option, and it can definitely be expensive at a restaurant. This version is super healthy and cost effective, so here's what I used!......
1 lb quinoa
2 sweet potatoes
1 large cucumber
1 avocado
1 large jalapeno
1 package of Nori
First, I roasted my sweet potatoes until lightly soft at 400 degrees for about 30 min. For the sushi they still need to be a little firm. While they cooked I prepared all of the veggies slicing everything really thin lengthwise. For the quinoa, you basically measure out the amount you want to use and cook in double the amount of water. Bring to a boil and simmer until light and fluffy, about 20 minutes. I also wanted to try some red lentils for this recipe but it resulted in a mushy sushi, no good! Now to assemble! I don't have a bamboo mat, HOWEVER I improvised with a folded plastic trash bag ;). I found a tutorial online and it worked great!
Place your nori on the bag. Use about 3 spoonfuls of quinoa and spread evenly leaving about a half inch on the perimeter. Place your veggies about an inch from the end closest to you. Slowly fold over with the bag and evenly press so that it starts to seal, then peel back the bag and keep rolling, slow with even pressure. It takes a little practice but you start to get the groove fairly quickly! Make sure you have a really sharp knife and slice these babies up! We dipped them in a mixture of low sodium soy sauce and hot chinese mustard! YUMMMM!
1 lb quinoa
2 sweet potatoes
1 large cucumber
1 avocado
1 large jalapeno
1 package of Nori
First, I roasted my sweet potatoes until lightly soft at 400 degrees for about 30 min. For the sushi they still need to be a little firm. While they cooked I prepared all of the veggies slicing everything really thin lengthwise. For the quinoa, you basically measure out the amount you want to use and cook in double the amount of water. Bring to a boil and simmer until light and fluffy, about 20 minutes. I also wanted to try some red lentils for this recipe but it resulted in a mushy sushi, no good! Now to assemble! I don't have a bamboo mat, HOWEVER I improvised with a folded plastic trash bag ;). I found a tutorial online and it worked great!
Place your nori on the bag. Use about 3 spoonfuls of quinoa and spread evenly leaving about a half inch on the perimeter. Place your veggies about an inch from the end closest to you. Slowly fold over with the bag and evenly press so that it starts to seal, then peel back the bag and keep rolling, slow with even pressure. It takes a little practice but you start to get the groove fairly quickly! Make sure you have a really sharp knife and slice these babies up! We dipped them in a mixture of low sodium soy sauce and hot chinese mustard! YUMMMM!
Well there you have it, lunch for this week. I plan on doing this again for Valentines day, using some seared tuna :)
Monday, February 4, 2013
Weekend Workouts
WOD Sunday 2/3 LEGS!
I couldn't write down my reps since I didn't have a rest interval.
Interval Strength Training 6 Rounds 50/50
Walking Lunges 50 lbs
Jump Lunges
Set 2: Same 6R 50/50
Sandbag Squat 40 lbs
Reptile Leg Lifts
Set 3: Same
Side Step ups with 40 lb sandbag (shoulder)
Right side first interval, then switch to left.
4 Sets of Deadlifts with a 85 lb barbell
100 reps of medicine ball jump squats ( touch butt to the ball :) )
Monday 2/4 Arms! Focus on mainly back,biceps, and triceps
Pull-ups 3 sets assisted
Triple Set:
Barbell Row 60 lbs: 11,10,12
One arm row R: 6,6,8
(30 lbs) L: 6,6,8
SS 1:
Lat pulldown reverse grip 70 lbs 15,12,12
Dumbbell pullovers 20 lbs 15,12,12
SS 2:
Alternating biceps curl 20 lb first set, 15 lbs for last 2 sets: 6,10,12
Triceps kickbacks 15 lb dumbbells: 12,10,12
SS 3:
Barbell curls 35 lbs: 7,6,4 - dropset to 25 lbs 7 reps
Overhead triceps extensions 20 lb dumbbells: 12,11,10
SS 4:
Triceps push up: 8,7,8
Bench dips: 10,8,7
I will post a new recipe that I have been meaning to try tomorrooooow!
I couldn't write down my reps since I didn't have a rest interval.
Interval Strength Training 6 Rounds 50/50
Walking Lunges 50 lbs
Jump Lunges
Set 2: Same 6R 50/50
Sandbag Squat 40 lbs
Reptile Leg Lifts
Set 3: Same
Side Step ups with 40 lb sandbag (shoulder)
Right side first interval, then switch to left.
4 Sets of Deadlifts with a 85 lb barbell
100 reps of medicine ball jump squats ( touch butt to the ball :) )
Monday 2/4 Arms! Focus on mainly back,biceps, and triceps
Pull-ups 3 sets assisted
Triple Set:
Barbell Row 60 lbs: 11,10,12
One arm row R: 6,6,8
(30 lbs) L: 6,6,8
SS 1:
Lat pulldown reverse grip 70 lbs 15,12,12
Dumbbell pullovers 20 lbs 15,12,12
SS 2:
Alternating biceps curl 20 lb first set, 15 lbs for last 2 sets: 6,10,12
Triceps kickbacks 15 lb dumbbells: 12,10,12
SS 3:
Barbell curls 35 lbs: 7,6,4 - dropset to 25 lbs 7 reps
Overhead triceps extensions 20 lb dumbbells: 12,11,10
SS 4:
Triceps push up: 8,7,8
Bench dips: 10,8,7
I will post a new recipe that I have been meaning to try tomorrooooow!
Subscribe to:
Posts (Atom)