Upper body day

Went up in weight on my chest and shoulder press!

Crossfit and leg day

I have been a little underwhelmed by my workouts as of late. Not having any motivation, progress has slowed, etc. so, the other night while surfing on Facebook I came across East Ormond Beach Crossfit. Now I had tried Crossfit before but wasn't willing to pay the money seeing as how I have all of the equipment at home, along with a personal trainer for a husband. This group however was offering a free intro women's only class, so I thought why not? I was immediately inspired by the group of women and excited to meet like-minded people that want to be healthy and strong. I plan on going regularly since the price is right :) and so I can have a support net. I'm ready for more challenge. Today I was motivated to do more weight on my squats and dead lifts and just for shits and giggles I attempted my pull ups, and completed 4! This is huge for me seeing as how the last attempt ended up with one half ass rep. The fire has officially been re-lit, so WATCH OUT!

This is what today looked like.....

Chest triceps shoulders

Increased weight on my barbell shoulder press! Added 20 min skipping at the end of this bad boy, forgive the scratch paper. When your in the middle of a move you use whatcha can!

Back and Biceps

HIIT DAY!

This is an oldie but goodie. I used to follow Bodyrock religiously, then realized I wanted to focus on muscle gain. These HIIT workouts are great to incorporate into your strength training routine. I always look to Zuzana Light whenever I need a little motivation. Plus, these workouts are really fun and challenging! My time was 32 minutes and some change ;)

http://www.bodyrock.tv/2011/09/19/wicked-things-workout/

Chest Triceps Shoulders

I finally bought a dry erase board to write my workouts on to make it easier to post my sets and reps without having to type the whole thing out. Plus, it saves paper :). I have been making sure to eat at least 2000 calories per day and have seen noticeable changes in strength ( go figure). I am super excited that I now can perform dips on the dip station with no assistance! So here is the workout.....

SWITCHIN IT UP!

So I tend to have a problem with keeping a solid routine. It always consists of strength training being the primary focus, but my ZCUT routines weren't keeping me motivated due to the repetitive nature. In addition to indoor cardio routines ( BLAH!) they keep you INSIDE! I miss being out enjoying my runs in the late afternoon heat, so I decided I am going to incorporate it back into my routine! Only this time, in the form of sprinting :). If you haven't noticed I prefer intensity over the long, slow, steady, boring, barely breakin' a sweat workout. So here is the split....

Day 1: Lower
Day 2: Upper
Day 3: Sprints
Day 4: Upper
Day 5: Lower
Day 6: Sprints
Day 7: REST!
Abs twice a week

On the days I strength train, I want to be really able to focus on muscle fatigue and not anticipate cardio work afterwards. If I feel like adding it on, fine. If not, I won't. My last routine led me to a bit of overreaching. I feel this split will help
me to better the individual goal without stacking both on top of one another. Goals being strength, power, and endurance. I also need to stick to a solid stretching routine, this has always been a weakness of mine! Here is an outline of last weeks workouts and reps....

Lower
Squats (95 lbs) 12,12,10,8
Split Squats (50 lbs) 12,10,8,8
Deadlifts (95 lbs) 10,8,8,10
Hanging twisted leg raises 20,15,15,15
Cable reverse crunch 10,12,10,10 ( These gave me an AB PUMP like no other!)
Cardio Interval skipping/Sandbag swings 24 rounds of 10/30

Upper ( Back and biceps focus)
Chin ups 7,6,6,5
SS 1
Barbell row (55lb) 12,9,12,12
Hammer curls (15 lb) 10,8,8,8
SS 2:
Straight arm pulldown (20 lb) 15,15,12,12
Cable curls (20 lb) 11,10,10,10
SS 3:
Lat pulldown (50 lb) 12,10,10,8
Incline curl (10 lb) 6,6,6,6 dropset

Saturday Sprints only 15 rounds 1 minute jog to 30 second sprints

Upper Body ( Chest triceps shoulders)
SS 1:
Chest press ( 55 lb) 13,12,7,6 dropset 12 with bar
Fly on the ball (15 lb) 8,6,7,7
SS 2:
Shoulder Press (45 lb) 5,6,6,6
Tricep pressdown ( 25 lb) 8,8,6,4
SS 3:
Cable front raise (10lb) 13,12,10,8
Lateral raise (10 lb) 15,10,12,13 last 2 were dropsets with 8lb
SS 4:
Dips with dip station 11,6,6,5
Skull crusher with cable ( 20 lb) 13,7,4,10 last was dropset with 15lb
 Cardio was 15 rounds 20 seconds rest 30 seconds work with the POWER ROPE! I finally used this bad boy and man did it burrrrrrn!

If your reading this and decide to try one of my workouts, let me know how you did! :) Happy Training!!!