workout updates

I’m quite pleased with my new workout routine I crafted a week ago. Before, I would either do total body almost every day or break it in different variations of triceps, biceps, chest, back, shoulders, and legs. For whatever reason, my body rebels against leg day and I have struggled to not resent those days.

However, I think I’ve found my antidote. Many people who do split routines do legs all in one, but this time around, I decided to break it up much like I do with the upper body. Here’s what my new routine looks like:

Day One: Triceps, Chest, Quads, Core

Day Two: Quick Total Body (Run Day)

Day Three: Biceps, Back, Hamstrings, Core

Day Four: Quick Total Body (Run Day)

Day Five: Shoulders, Ab/Adductors, Glutes, Core

Day Six: Yoga (Run Day)

And on the seventh day, I deserve a helluva rest!

Again, I’m only on my second week of this routine, but my muscles are sore and feel as though they have received the proper attention to each group. On Week 1, I ran through each exercise in three sets of twelve reps and Week 2 is four sets of ten reps at a slightly higher weight. For Week 3, I’ll do three sets of fifteen reps at a lower weight, and then my highest weight on Week 4 for five sets of eight reps.

Repeat.

For strength training, I like to incorporate body strength moves with weight training for the best results. For example, I’ll throw in some plyometric moves to hit my lower body, such as jumping lunges or jumping squats, and for my upper body, I’ll add a lot of push-ups and triceps dips. This adds a nice little dose of breathless to the equation.

For my core training, which I do every day at the end of my strength routine, I’ve tried to be better about hitting each spot of the comprehensive core. I do a lot to hit the obliques, like twists and lean downs, as well as stretch out the upper and lower portions of my stomach with rollouts or leg lifts, and finally strengthen the lower back  and pelvic regions with supermans and hip lifts.

On my non-run days, I do little bouts of high intensity cardio, including the spin bike and jump roping. It’s been awhile since I’ve jump roped, but I’m getting back into it and I just love it. It’s one of the best total body workouts you can do.

I’ve left the gym feeling sweaty and accomplished, which is really the reason we go in the first place. Or at least for me. I can’t speak for you.

My workouts are intense, but I love the challenge. My problem area has always been the eating and I know I need to rein in the sugar and extracurricular eating I tend to do when stressed or bored. Mindlessness is nobody’s friend, but I am feeling better about it.

What makes you feel strong?

Lately and Onward

Hi, everyone! I’ve been on the DL lately thanks to all the studying I’ve been doing. As I mentioned, it’s crunch time and I’m following a strict plan I’ve laid out for myself. The good news, I’m not just flipping through, but clarifying points I was confused on and I feel like I’m making actual progress. Here we go!

Things of late, we have mostly breakfasts.

Scrambled eggs, waffles, fruit. I think I actually might be off my waffle kick now.

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Fancy pancakes. I tried to do a design, but then I plopped the pancakes down on top of it and the fruit smeared.

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More scrambled eggs, fruit, and toast.

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Exercise-wise, I’ve done my usual strength training with bouts of cardio. Monday included triceps, chest, legs, and core with a few intervals on the bike thanks to a sore hamstring/glute. Thanks to the foam roller, or self-myofascial release if you want to be technical, it’s been feeling a lot better. Tuesday was biceps, shoulders, back, and core followed up with a sweaty walk/run/sprint cardio session on the treadmill that stretched out my sore spots. Stair climbing was really the pain-riddled issue. Wednesday was a rest day so that things could return to normal.

I leave you all with this link to my cousin Erin’s blog: https://queenbucks.wordpress.com.

One of us writes about food and exercise and the other is all about fashion and beauty. I’ll let you guess which is which.

I even dressed myself.

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(Reminder: this is from yesterday when I was in serious study mode and had no reason to leave the house until work much later on and in a completely different outfit. Don’t judge me!)