Hey Everyone!! As I do every week, I will be sharing a workout with you that I have completed recently. This week I will be sharing a recent chest workout that I did. I typically work chest with my trainer, but this week I couldn’t make our session and had to workout on my own. So here is my workout. As always, the amount of weight that you should use should be the maximum that you can handle while completing the recommended number of reps.
Barbell bench press- 4 sets of 10
Inclined bench press- 4 sets of 10
Chest Press machine- 4 sets of 12
Dumbbell flys- 4 sets of 10
Pec Dec Fly- 4 sets of 12
Dips- Chest version 4 sets of 12
Hope you enjoy this workout as much as I did!! If you have any questions I would love to hear them in the comments below!!!
Hey everyone! I just wanted to check in to give you a progress update on how my first week of the Bodybuilding.com 200K Transformation Challenge and the Labrada Lean Body Challenge. If has been a GREAT week and I am super excited about my results so far.
If you read my plan on a previous post (which you can find HERE), I have set several goals for myself each week. So here are the results
I have drank 7 of 7 planned gallons of water
I took 100,186 0f 100,000 planned steps.
I did 357 of 240 minutes planned cardio
I completed 3 of 3 planned HIIT sessions
I completed 5 of 5 planned strength training sessions
I stuck to my meal plan 7 of 7 days.
As you can see, I have had a very successful week with my goals but I am going to be honest, I didn’t really think it was working. I just didn’t feel any changes happening and honestly I almost always felt bloated. I was actually dreading taking my progress pictures when Sunday rolled around. In the end I sucked it up, and did them. I was SO SHOCKED with the changes.
This week, in addition to my normal goals, I want to work on trusting the process. Awesome things are happening (as you see) and I am going continue to work hard and enjoy it!!
Hey everyone!! Hope you are having a GREAT day. For this weeks Workout Wednesday I will be sharing a back workout that I recently did. I could definitely feel it immediately after completing this workout. As always, when you are doing these workouts, keep the weight as high as you possible can while still completing the recommended number of reps.
Pull Downs- 4 sets of 12
Seated Rows- 4 sets of 10
Front Pull Downs- 4 sets of 12
Pull Ups -4 sets of 8 (I used an assisted pull up machine)
Standing Rows- 4 sets of 10
I followed this workout up with a HIIT cardio session. For more information about that check HERE.
I have always been intrigued by a challenge. For some reason I can get motivated to work a lot harder when I know I am going to be held accountable at the end. I crave competition. It is for this reason that time and time again I register for the Bodybuilding.com transformation challenges. If I am honest with myself I know that I have a snowballs chance in hell of winning one of these. Please don’t take this as my low self esteem rearing its ugly head yet again, because this is about me loving myself and being proud of what I can accomplish no matter what others think about it.
Starting in less than 2 weeks, January 11th to be exact, the Bodybuilding.com $200,000 Transformation challenge presented by Dymatize will start and you can bet that I am already registered and getting excited about taking my training and meal plan to the next level. For 12 grueling weeks I will work my butt off ( literally) by following a strict workout regimen and diet plan. I will weigh every morsel of food that goes in my mouth, eat every 3 hours (if not sooner), workout at least 6 days a week, and make great progress that I will be proud of in the end.
So with all of this being said, the question remains, why will I not win. It is all about aesthetics. I just don’t have the Bodybuilding.com look and I probably never will. I have extra skin that just wont go away, I have a saggy tummy that has several scars, and yet no matter the results of the transformation, I can still be proud of the fact that for 12 weeks I gave it my all and at the end I will be in the best shape of my life. I don’t know what you think but that definitely sounds like a win to me!!
As I was hitting it hard in the weights section of my gym this morning, I looked around only to realize that I was surrounded by sweaty, testosterone filled, flexing in the mirror, grunting guys. There was not another female in sight. This didn’t bother or intimidate me because believe me when I say I can hold my own in the weight room, but it did make me sad. I can see how girls could be intimidated by this situation and how some girls may avoid the weight room for fear that they will look silly or they aren’t lifting as much as the guys. In the end if you consider all of the benefits of strength training, it is worth it to put on your big girl panties and start movin’ the weight.
Strength training has many benefits. One of the major benefits is that it can help turn your body into a calorie burning machine. The more you strength train the more muscle you will build. The more muscle you build the more calories your body will burn at a resting rate.
Another benefit is that it really does make you feel better. On a personal note, I know my day is MUCH better when I start it out with my morning sweat session. But it really is true that exercise makes you feel better because when you exercise your body gets filled with dopamine (a feel-good neurotransmitter) which causes you to feel happy.
Strength training also makes you stronger (DUH!!). While this may be obvious, the true benefit comes from the advantages it gives you to be stronger. It makes your body strong which helps prevent injury. It makes your bones stronger which could help prevent osteoporosis. It gives you more energy which overall makes you live a more healthful life.
In addition, strength training also makes you look better. When I first started strength training my goal was to replace my fat with muscle. I had assumed that would result in weight loss. While I did not go down on the scale, I definitely noticed a difference in my body shape the reason for this is because muscle is more fat and dense than fat so it takes up less space than the same weight of fat would on your body.
Finally, if the benefits above weren’t enough, strength training makes you feel like a complete badass. Not my typical language usage, but honestly I am at a loss for any other word that would express the feeling I get after leaving a workout where I have lifted heavier than ever before, and pushed myself to the point of exhaustion and kept going. Since starting to strength train my self esteem has sky-rocketed and I have never been so sure of myself. For me that is worth any about of work that I put in and benefit enough to keep going with strength training. All of the things listed above are just added bonuses.