I'm not going to lie- It was very difficult to wake up today. Went to sleep at 1130pm and woke up at 630am. Once my alarm went off, I was ready! We have to remember to rest and get at least 8 hours of sleep every night. Take some vitamins and omega 3s. I'm taking a multi-vitamin, omega 3s and protein shakes. This is where most people lose motivation- In the middle of the week- when they feel they have done everything they could and do not see much return on their investments yet. It is important to note that this week serves as an awakening week- your body is getting used to the stress, your muscles are getting ready for the helllllllllll to come lol. Kidding- but seriously-
This is why we are doing 15 reps- to get your body ready for next week- you are getting stronger right now- you will see visual results soon. I'm seeing them now, shoot... Stay motivated- this is for the better, healthier, & sexier YOU!
I took my morning protein shake and off to the gym.
Today we focused on Back and Biceps.
First I warmed up by jumping rope for about 3 mins. and then I moved on to warm up the muscles that I was going to use in my work out (my back) by doing some pull ups.
I did 3 sets of 10 pull-ups.
Exercises (4 sets of 15 reps with 1 min rest between sets)
1) Seated Rows
(sitting down- making sure to keep my back straight: shoulders back and chest high: You want to stick out your butt and squeeze your shoulder blades together as you row in).
2) Standing- bent over single hand rows
(place weight in front of the hand that you are going to use -bend your knees slightly and stick out your chest while keeping your shoulders back- bend at your waist so that you can grab the dumbbell from the ground. Row the weight up toward your body between your hip and ribs as you squeeze your shoulder blades together).
3) Functional trainer Bicep curls
keep your back straight, knees slightly bent, chest high and hands to your side. you want to get the full range of motion: all the way up and all the way down without bouncing or moving front to back to aid in the lift.
4)Standing Dumbbell Bicep curls
**you might have to drop the weight a bit because you might be tired by now.
super set with:
Planks- hold for 1min
5) Exercise cycle at the end focusing on: cardio and core
3 rounds of- 1 to 1 min
- Jump-rope for one minute and
- side plank for one minute
Nutrition:
Protein shake before and after my work out
Breakfast: Eggs with veggies and ham
Orange Juice and a piece of toast
Lunch: Steak with Veggies and potatoes
Orange Juice
Delicious!
Honestly I'm feeling as if I got in the octagon and fought a couple of MMA fighters: I am going to keep the exercise routine tomorrow, but will only do shoulders ( Remember that we are still following the 4X15 routine and coupling that with a jog at a very mild speed level 6 or 7 on the treadmill:
** you have to listen to your body! I'm not too tired, but the last thing I want to do is get sick (I tend to get the flu when I push myself too much- or you may even get hurt. I suggest, depending on how you feel, take the day off tomorrow or do some cardio!)
Tomorrow:
shoulders and cardio
Warm up on the treadmill or jump rope
4 sets of 15 reps
Military press (weight you can handle 15 times)
Lateral/ side abduction/ raises (parallel to the ground)
Front Raises (raise hands to parallel with the ground or eye level)
Cardio: between 20 and 30 minutes (what ever you consider mild: you should be jogging)
Good job so far! Lets keep it up! We almost have one week under our belts :)
Any questions so far?
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