Good Morning!!
Today is going to be one of those non stop days I have a feeling!! Since I promised an overview of my recent workout routine and meal plan I gotta get it done early and quick!
As I've mentioned, my brother put this plan together for me. Obviously this may not work for everyone but I do believe it's easily adaptable to any fitness level. The more you do it and the more consistent you are, you'll be surprised how easily you can do more! Alright, leeeegoooo!
Monday: Legs
Leg press 5 sets (PYRAMID) I would
suggest 25 on each side, then 45, then 45 & a 25, then back down. (I'm currently leg pressing 135lbs on each side for a rep of 15-20)
Smith machine sumo squat 5 sets
(Pyramid) (legs about 6 inches outside shoulders, imagine a sumo wrestler
stance) legs need to be a 90degree position at bottom of movement. (I'm currently squatting 60 on each side)
Leg extensions 4 sets of 20 Squeeze
the hell out of them for 2 seconds at the top.
Lying leg curls 5 sets (PYRAMID)
Dumbbell lunges 4 sets 15 (10 lb
dumbbells, maybe 15) stationary dumbbells. Fairly wide stance with 90 degree
angle at bottom. You should feel the stretch really in your glutes on the down
position and push through your heel going back up.
Seated calf raises 4 sets of 20 The
main thing on this is to not try and lift the weight up, instead try and press
your balls of your feet through the floor.
Tuesday: chest
Incline Dumbbell press 5 sets
(PYRAMID)
Push ups 4 sets failure
Shoulders Dumbbell overhead press 5
sets (PYRAMID)
Dumbbell side lateral raises 5 sets
(PYRAMID) The rule of thumb is to imagine the db are pitchers of beer and when
you raise them up you pour them out(meaning pinkie and elbow towards ceiling and
thumbs facing floor)
Barbell upright rows 5 sets
(PYRAMID) Make sure the elbows go up and point behind you at the top to really
get the contraction in the up position
Reverse pec deck machine for rear lateral raise. Works on your rear delts 4 sets 12-15
Wed: Back
Assisted pull ups 5 sets of failure.
you should shoot for 12-15
Wide grip pull downs 5 sets (PYRAMID)
Dumbbell one arm rows 5 sets
(PYRAMID) when you look in the mirror your butt and back should resemble a
table. I should be able to put a cup on it. When that's right then the back
will get an awesome workout!
Close grip cable rows 5 sets
(PYRAMID)
Hyper extension NO weight. do 4 sets
but don't go to failure. Once you feel it getting tight stop. The rule of thumb
for this is do 2 short of failure. And don't hyper extend your lower back. The
end position should be straight as a pencil no more no less.
Thur: Arms
Triceps
Vbar press down 5 sets (PYRAMID)
Dumbbell kickback 4 sets 15
Rope press down 4 sets 15
Biceps
Dumbbell curls 5 sets(PYRAMID)
Dumbbell hammer curls 5 sets
(PYRAMID)
Cable curl with short bar 4 sets 15
(hands as close as you can get them without being uncomfortable)
Fri: Legs 2
Leg press wide 5 sets(PYRAMID) same
as smith machine sumo squat
Smith machine squat close stance 5
sets(PYRAMID) keep your knees together as much as you can
Hip abductors(inner thighs) 4 sets
20-25. squeeze together with your knees and hold for 2 seconds on each rep.
these are gonna burn but that's the inner thigh so go hard
leg extensions 4 sets 20-30 on
Monday you are holding at the top, on this one go with a quick pace try and get
2 reps every second. This is a time under tension theory. You stress the muscle
with minimal rest flooding the muscle with blood. Your legs are gonna feel like
they're gonna explode.
Stiff leg dead lifts with just the bar.
4 sets 15 this one is tough to do and explain. Basically before you even start
lowering the bar your ass should already start going back. a lot of people do
this and think it's about touching your toes with the bar but really that's
just a strain on your back, by pushing your butt out you feel the stretch in
your glute and hamstring immediately and only have to go passed your knees with
the bar. Once you feel it tight and stretching go back up and do another one.
Seated leg curl 5 sets (PYRAMID)
Standing calf raises(if they don't
have the machine just do seated again) 4 sets 20
You should be shooting for 1
minute rests between sets. The rule of thumb for resting is you don't want your heart rate to drop too
much. If you can talk without having to catch your breath(or sing the song in
your headphones which is how I gauge it) then hit another set. The less you
rest the more fat you burn.
30 days, 5 days a week with 4 cardio sessions in the whole 30 days. Rest day is Sunday.
Now to the kitchen....
I'm a creature of habit for the most part when it comes to my diet. I LOVE meal prep!!! It takes the work out of it for me during the week. All of my containers are sitting there in the fridge ready to go everyday. I don't have to think twice about what my meals are.
2 hours on the weekend, saves me time, money and calories thru the week!! #truth
My M-F meals have been the exact same for the last month.
Up at 4 and had a protein shake with water only and then on the way to the gym I drank my Spark
6:30: Meal 2 was 1/4 cup steel cut oats with cinnamon & agave nectar, 6 egg whites & 1 slice of whole wheat toast and water.
9:30: Meal 3 was 6oz of chicken breast or Swai fish fillet and 2 cups of a fresh steamed/baked veggie. My normal are brussel sprouts, asparagus & broccoli. I have a fantastic way to cook the sprouts. I'll share that at the end.
10:30 Spark
12:30 Meal 4 was 6 oz of chicken breasts or Swai fish fillet, 1/2 cup brown rice/sweet potatoes and a cup of the greens or a small side salad. No cheese and hot sauce as my dressing.
2:30 Spark
3:30 Meal 5 was the same as Meal 3
6:30 Meal 5 most nights was a salad topped with shredded chicken/ground turkey or a taco type bowl.
Salad: Bed of Romain and spinach, fresh grape tomatoes, 2 boiled egg whites, fresh bell peppers, green onions & pepperochinis were the normal with sugar free balsamic vinegarette on the side to dip in.
Taco Bowl: Bed of Romain and spinach topped with shredded chicken or ground deer/turkey topped with black beans, a little rotel, green onions, bell pepper and then topped with about 2 tbsp. of brown rice or quinoa and then salsa.
I average over a gallon of water everyday (includes water in Sparks). I don't drink anything else unless its a beer on the weekends. The weekends are my hardest times because it's not that I eat bad the whole time, it's that I don't eat. We are always on the go and I haven't been planning properly. That's about to change. I'm planning to order a 6pk bag mainly so that when boating season is here I'll have all of my stuff with me so there will be no excuses! The beer......sweet summer heat....that's going to be the mamma jamma of struggles.
BUT, I'm more focused than I've ever been. I'll take it a day at a time, one good decision at a time.
In honor of Throwback Thursday & Easter....my sweet Sammiegirl
Stephanie
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