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Body Building – Wow! I am a slacker


I haven’t posted in 21 days? Whoa! I’ll be honest and say that I have been a little preoccupied the past month or so and haven’t gotten around to posting. I have been going to the gym, but maybe not quite as often. I also have tried a few different workouts that aren’t in this plan so another reason why I haven’t posted.

Yesterday had to be a no excuses day and should be going forward. No matter what’s in store I need to get back on to making this my #1 priority. Summer is coming quick. 😉 Arms and abs were the focus on day 39. Below is a quick link to the workout. I was with a friend at a different gym so I skipped the superset to shorten the workout and did partner abs since I had the opportunity. I can feel ab soreness for sure today and my legs are still sore from my prior workout.
Ha, I’m sore from the ribs down.  As much as I complain about muscle soreness, I love it. 🙂

I’ll be back Thursday for shoulders!

Oh and update –I’m up to three pull ups. Yay!!!!


Body Building – Shoulders/Cardio – Day 34

Day 34 (61)

front raise

First of all – Holy cow, my biceps and triceps are totally blown out from yesterday! Even two days later (as I write this post) they are tender. I definitely pushed myself to lift more and I am glad that I did! Today on the shoulder training I tried to do 20 lbs. on both exercises in the superset, but I just couldn’t press 20 lbs. after doing 10 x 20 lb. upright rows, I dropped to 15 on those.

Thank goodness today is legs because I can’t do any upper body training. My back is sore, my arms are sore, my delts are sore…Now to kill those legs!!

Keep pushing!

Barbell Military Press: 1 warm-up set with 30 lbs., 3 working sets of 10 reps with 45 lbs.

Upright Dumbbell Rows: 20 lbs. – 3 sets of 10 reps
Standing Dumbbell Military Press: 15 lbs. – 3 sets of 10 reps
End of Superset

Incline Bench –  Front Dumbbell Delt Raises (go light): 7.5 lbs – 3 sets of 10 reps

Lateral Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)

Rear Delt Raise: 12.5 lbs. –  3 sets of 10 reps (Last set is a drop-set.)

Cardio – 15 min…I hate cardio….

Body Building – Legs – Day 41

Day 41

legs a

As I was looking over my workout prior to going in the gym today, I was a little overwhelmed at first due to the amount of exercises listed. It actually went by pretty fast. I guess I was in the gym for about an hour and half, but I was taking my time. You could blow through this in an hour if you were focused and only took your regular rest breaks. I stop and get water, wait for a machine to free up etc. so it took me a little longer.

I posted the above picture because I thought it was a great visual of the way your form should be during a deadlift. You should always make sure that back is straight with shoulders back. You have to be very conscious of your form during your set to avoid any injuries. I don’t normally correct people in the gym, but today I did. There was an older woman doing dumbbell squats and her butt wasn’t out far enough and her knee was going way past her foot. Her son told her what to do and then walked off. I was close by so when she finished her set I told her to watch herself in the mirror from the side and make sure her knee wasn’t going over her foot. She listened, smiled, and sweetly thanked me, then went on to do the same thing I just told her not to do. I had another gal approach me and say “a lot of people don’t know that” and it was great that I told her. If only she had listened. It’s bad form that is going to mess you up. If you like going to the gym and working out, then don’t screw yourself by getting an injury and end up out of the game for weeks or months waiting for it to heal. The best advice I can give is research how to properly do an exercise on either YouTube or I prefer to watch a video so I can see the form and motion the whole way through. Until you are comfortable with each exercise there is nothing wrong with doing your research.. It’s your body and your not doing yourself any favors by assuming you know how to do it the right way. From what I see at the gym about 30% are doing it WRONG. Feet going over the knees, using momentum to do roman chair leg lifts, jerking the weight during lat pull downs…wrong wrong wrong. Get it lighter, get it tighter, get it righter? 🙂 Work the muscle you intended to build, not use your whole body and get nothing out of the hard work you are putting it.

UP your game!

Seated Leg Curl: 3 warm up sets at 30 lbs. x 10 reps
Seated Leg Curl: 3 working sets at 50 lbs. x 10 reps
Leg Extensions: 110 lbs. – 3 sets of 10 reps
End of Superset:

Barbell Lunge (long stride): 30 lbs. – 3 sets of 20 reps
Abductor Machine: 35 lbs. – 3 sets of 20 reps
End of Superset:

Lying Leg Curls: 45 lbs. – 3 sets of 15 reps
Adductor Machine:35 lbs. – 3 sets of 15 reps
End of Superset:

Stiff-Legged Deadlift: 70 lbs barbell – 3 sets of 10 reps
Single Leg Barbell Squat: 30 lbs. – 3 sets of 10 reps
Sitting Leg Press (wide stance): 1 giant drop-set to failure – 200 lbs, I got to 40 reps
Seated Calf Raise: 45 lbs. – 3 sets of 20 reps
Standing Calf Raises: 130 lbs. on a leg press machine – 3 sets of 20 reps

Holy crap, I had 1,179 views on yesterday’s post. Yay!


Body Building – Shoulder Training and Cardio – Day 33


Day 33

Today’s focus is training shoulders. Even though 2013 tank top season is sadly over, it is important to keep a consistent training routine to make improvements and keep muscle development strong  for next summer!  Aside from looking great, your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. Your shoulder muscles are fairly small, so you may not be able to use as much weight as you can for your chest or your back. Don’t be too hard on yourself if you can’t lift for 10 perfectly executed reps with a heavier weight. Go lighter and go for form and intensity.

You can lift all day, but if you don’t train with intensity, you won’t grow. Intensity doesn’t necessarily mean grunting, screaming, or throwing around weights. I consider intensity by how heavy you lift, how hard you work, and the timing of your rest periods. You constantly need to ask yourself “How effective was my workout today?” You can’t expect to grow if it’s not challenging, but you can build the arms you’ve always wanted. Promise.

My workout today focuses on big, compound movements for strength and size. I also do a little bit of medial-delt work to round the shoulders, as well as some rear-delt work for balance. It shouldn’t take you more than 45-60 minutes.

Tip of the day. Make sure you are squeezing your muscles! This squeeze is usually at the end of your rep. For instance with the military press, squeeze when get the barbell completely over your head with arms fully extended, pause and squeeze. Sometimes it is easy to forget when you are so focused on your form or trying to just get through a tough set.

Toughen Up!

Barbell Military Press: 1 warm-up set with 30 lbs, 3 sets of 10 reps with 45 lbs.

Upright Dumbbell Rows: 3 sets of 10 reps with 15 lbs.
Standing Dumbbell Military Press: 3 sets of 10 reps with 15 lbs.
End of Superset

Incline Bench Front Dumbbell Delt Raises: (go light): 3 sets of 10 reps with 10 lbs.

Lateral Raise: 3 sets of 10 reps with 12.5

Rear Delt Raise: 3 sets of 10 reps with 10 lbs

15 min on Elliptical – 8 incline / 7 intensity
10 min on Stairmill – level 7
10 min on Treadmill – walk uphill (15 incline) – run uphill (15 incline)