30 day challenge: Day 8 (week 2)

Day 8 (week 2)

Hey everyone.  Nice to have you here again :)  So, week two already... The first week is always the hardest, then its down hill from there!

This week the focus is going to be muscle growth, so the work outs will be emphasized around hypertrophy (muscle growth): therefore the work outs should be 3 to 4 sets and reps should be from 8 to 10 (that means that the weight should be something you can handle between 8 and 10 reps).

*** Every time you see a work out online, on a magazine, books... anywhere... when ever they mention rep range like; 8 reps, 15 reps, 10 reps and so on. They are not saying lift 5 lbs 5, 8, or any # of reps. They mean, lift a weight that is going to challenge you at the rep range suggested.

Monday: work out

LEgs - shoulDers and Biceps
(Focus is full body or exercises that target multiple muscles at once :: instead of isolation muscle exercises ie. bicep curls alone)

warm up: jump rope- or - jogging (5 mins)

1) Squats - on smith machine (bar is connected to the sides) (vid. on right)
3 sets of 8 reps

2) Functional trainer - squat to shoulder press (visuals on video clip to the right)
3 sets of 8 reps

3)bosu ball (balance half circle) squat to bicep curl
3 sets of 8 reps

4) core Exercise circuit (circuit training)
functional trainer- cable rotations (8 on each side)
to
wheel ab-roll out (10)

Nutrition

BF: Eggs - toast - orange juice
protein shake
gym

Lunch: chicken, rice, veggies- orange juice

Dinner: salmon- veggies- protein shake :)

Tomorrow:

We are going to take it up a notch for cardio!
We are going to do sprints (only about 10 to 20 yards) but really taxing our bodies-
and boxing

*Focus- change of direction- acceleration and deceleration- stop and go
Quick burst lasting only up to a minute at a time.

Drills:
Side shuffle (side to side - 10 yards - 1 min- to 1min rest)
sig-sag cone drill (cones are 5 yards apart
boxing to 15 yard sprints (1 min -to 1 min rest)
continuous jogging- @ 70% (1 min to 1 min rest)

2nd week - lets stay motivated! Eat right- exercise right- live right!

Check in tomorrow (by the way- last week- my partner in crime lost 2 lbs-- i lost half a lb (didn't measure- but i'm pretty sure i  gain muscle- bc I'm feeling hhhhhuuuuge! haha)