Arm Day

I kicked off a new workout routine and it’s been killer. While I love a good total body workout, there’s something to be said about the effectiveness of the split routine.

For this training schedule, I opted to break things up as follows:

Day One: Biceps, Triceps, Shoulders

Day Two: Quads and Glutes

Day Three: Chest and Back

Day Four: Hamstrings and Ab/Adductors

Day Five: Total Body

For each day, I always include core and some form of cardio. The breakdown is roughly 30x10x20—30 minutes strength training, 10 minutes core, 20 minutes cardio.

On arm day, I break each segment up by muscle group and perform three exercises each. One at the most heaviest with 4 sets of 8 reps, the second with medium weight at 4 sets of 10 reps, and the third at the lightest weight at 4 sets of 12 reps.

Take a look:

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After three core exercises- incline oblique lean downs, plank walkouts, bicycle crunches- I hope on the bike to spin it out for around 20+ minutes.

Give it a try! Check back next week for the next portion.

work it on out

After my long weekend away, last weekend, I was ready to hit the gym…kind of.

It was a vacation of indulgence between the vineyards, Ghirardelli, and In-n-Out, which is all well and good (except for my stomach) and we did our fair share of walking, but I was ready to return to normal.

When I did get back, I was up and early for the Red Sox/Angels day game in Anaheim and I wasn’t sure if I was going to make it back in time for the gym, coupled with the fact I didn’t touchdown in LA until 2 the previous morning. However, it was still late afternoon when I got back from the game (boo, we lost!), so I revved myself up to go!

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I wasn’t feeling my routine of late, so I worked through a standard total body workout targeting all the major muscle groups and finished with a half hour on the bike. It was good to work up a sweat.

That night, it was time to rejuvenate my workout routine. I’ve been doing total body lately, so this time, I broke it down into a split routine.

 

Workout Routine

Always gotta get in that core!

I’m a big fan of breaking up leg day like upper body workouts. I still feel the pain of my efforts, but I can target the muscle groups more effectively without tiring too much. Currently, I’m feeling the beautiful repercussions of mixing up my routine with those DOMS all over and a twinge in my core every time I laugh or sneeze.

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?

Get Moving!

I am a bad blogging lady and I am sorry. Please let me make up for it by regaling you with some ridiculous antics that make up my life.

Looking back at the weekend, I spent a lot of time working, which is fine because I love what I do. Saturday was particularly elongated, but I had gone to Lush for the first time on Thursday in anticipation of this and was looking forward to a bubble bath and face mask. It also happened to be freakishly cold these past few days, so there was a lot of anticipation building into this bath. I watched as water began filling up the tub and steam started billowing from the heat. It would never come to fruition as the stopper wouldn’t work. No matter how much duct tape I applied, the tub would not fill more than a few inches. To say this was sad is an understatement, however, I did happen to have a nice, warm heated blanket, cup of cocoa, and sturdy house surrounding me and so I can’t complain much. Just consider this another but of course in my life!

On Sunday night, when the cold was its coldest- and at some point you have to think cold is just cold and all the same, but it’s not- I had a cup of what I thought was lemonless tea, but as I took my final sip, I almost choked on a lemon seed. Apparently, the dish washer needs to be more vigilant in its cleansing. Ew! The good on Sunday is I saw How To Be Single with my friend Molly and it wasn’t as bad as I thought. For dinner, we ate yummy burritos. I filled mine with grilled steak, chopped veggies, black beans, and a dollop of sour cream. SO good! I also enjoyed some popcorn during the movie since the theater uses real butter.

I am left with only two pictures of my meals to share and one of them happens to be my breakfast from this morning. I can’t feel too sorry about this.

First, this dish was actually a Trader Joes’ frozen meal, chicken tikka masala with rice. I juiced it up by adding grilled zucchini, red bell pepper, and spinach to the mix.

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Next up, this morning’s breakfast of eggs, toast, bacon, and fruit. Pretty much a perfect combination.

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This weekend, I also spent a good amount of time reformatting my workouts. I decided to split the strength training pieces differently- arms and shoulders, legs, chest and back- with core and some amount of brief and high intensity cardio each day, a day of total body strength training, two longer and moderate forms of cardio, and a rest day! Sunday got things started with the arms and shoulders, which were sore but not overly so. Yesterday’s workout was leg centered and they are definitely sore today! I think all the box jumps and jump roping really put me through the ringer!

Here’s a sneak peak of the arms and shoulders heavy workout. I performed each exercise in circuit fashion by muscle type in 4 sets of 12 reps. For the ropes, I did 30 seconds on, 30 seconds rest for 5 minutes and finished up on the rower for 12 minutes.

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This workout took about an hour and fifteen minutes, which is approximately what I do on the regular now- no more two hour sessions for this chick! I love putting together new workouts because it’s important to keep the body guessing, but it’s also just more fun to do!

Get moving!