Today's Workout !

                                   

Today's workout!

Today is the last day of the month of September & a Rest Day! Saturday, October 1st is the start of new workout schedule & new diet!


Today's diet!

 

1- protein smoothie ~ 1scp.creatine ~

1- apple w/tbsp.peanut butter ~ 16oz water ~

1-12" foot long subway "hollowed out" BLT sandwich ~ No mayo, avocado instead!

"Hollowed out"  means that the bread inside is scooped out "hollowed out" so there is way less bread. Subway does this for you, just request it when you order your sandwich. I always request it completely hollowed out, but if you want more bread you can have one side hollowed out or like me both sides of bread totally hollowed out! The sandwich is just as yummy, just less filling and doesn't bog you down with all that un-necessary bread.

Hollow the bread inside your sandwich to cut down on un-necessary carbs! Order avocado in place of mayo & you will have a more healthy meal choice!

Today's Workout !

Today's workout!
6-mile run ~ including hills
20 min 4-lb hula hoop ~

Abs ~  100 situps w/10-lb medicine ball ~ Throw & catch at the top of each situp.

Planks ~ 3x 90-sec.count ~

 

Today's diet!
1- large protein smoothie ~ 1scp.creatine ~
1-1 can water pkd tuna w/tbsp.mayo,chopped celery ~ 16oz water
1-apple   16oz water ~
chicken Cesar salad  diet pepsi ~

                         

Today's Workout !

                                                                                

Today's workout!
5 mile hill run ~
100 walking lunges ~
100 - 25lb kettle bell squats ~
100 -25lb kettle bell up-right rows ~
100 -25lb kettle bell squat toss and throws ~

 

Today's diet!
1- large smoothie ~ (papaya,banana,mango,strawberry) ~ 
1-scp.protein 1-scp.creatine
1-apple w/tblsp, peanut butter ~  16oz water
I- skinless chicken breast ~  diet pepsi 

Workout #8 September 2011

                             
Workout #8 ~ ( Sequence #2)

Back/Triceps 

Heavy ~ 3x all exercises ~ 8-10 reps ~ 120 min rest between set~

1. Lying Close-Grip Barbell Triceps Extension ~ 3x
2. Standing Bend-Over 2-Dumbbell Rows ~ 3x
3. Seated Cable Rows ~ 3x
4. Seated Tricep Dumbbell Press ~ 3x
5. Underhand Cable Pulldowns ~ 3x
6. Standing Cable (Rope Attachment)Pushdowns ~ 3x
7. Straight-arm Lat pulldowns ~ 3x  

Note: If  a rope attachment isn't available for pushdowns? Replace with small straight-bar. Check picture below for correct form for using rope attachment when doing rope pushdowns.    

Bent over 2-dumbbell row

b

Straight-arm lat pulldowns

Straight-arm lat pulldowns

Underhand Cable Pulldowns

Underhand Cable Pulldowns

                                  

Lying Close-Grip Barbell Triceps Extension

Lying Close-Grip Barbell Triceps Extension

Cable Tricep Rope Attachment Pushdowns

Cable Tricep Rope Attachment Pushdowns

                                           

Today's Workout !

  
Today's workout!

Elliptical Trainer ~ 45 min.   (Fat-loss speed) ~ 6 miles

4-lb Hula Hoop ~ 15 min. 

 

 
Today's diet!

Today was a free day for me.. I was still good!

5-eggs only 2 yolks scrambled eggs w/1/4 c.2% milk 
2-black bean burritos w/mozzarella cheese ~ diet pespsi
1- cabo salad ~ pinto, black beans, shredded chicken, mozzarella
cheese ~ Mmmmm yummy!
My treat ~ frozen coconut yogurt!  =)

 

       

Today's Workout !

                                                        
Today's workout! 
6- mile run ~ down hill route w/2 steep hills =0
15 min hula hoop 
100 - lunges ~ walking lunges

Today's diet!   

1- smoothie (papaya, banana, strawberry, mango)1scp.protein 

1scp.creatine ~

1- apple w/tbsp peanut butter ~ 16oz water

1- cabo salad (shredded chicken, black beans, romaine lettuce) 

1- diet pepsi 

1-cup green tea

Workout #7 September 2011

  

Workout #7 ~ sequence #2

Chest/Shoulders

*Super-sets 3x ~ 8-10 reps ~2-min.rest between ea. superset*

Flat bench press~ (straight bar)~ 3x

Flat bench fly's~

Seated dumbbell shoulder press~3x

Standing single side lateral raises~ (1-arm at a time)

One arm single dumbbell bench press~3x

Standing double dumbbell front raises~ (yes..raise together) 

Pec-deck machine Flys~  3x  

Workout Info:  Here is a link to Bodybuilding.com ..This link takes you directly to all Chest exercises, and has a video instruction on all chest exercises I have you do. You can also just list a muscle group in search and it will list all exercises in that particular muscle group along with video clip on how to execute the exercise the correct way. If there is any questions on the exercises I add to your workouts this is a good place to go to refer to,refresh your memory on any exercise. Link for all chest exercises below..   

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/1/muscle/chest 

 

Today's Workout !

 

Today's workout!

Today is a total "Rest" day ...  No running, now lifting!  

Daily notes: Rest is very important for repair and growth of your muscles. If you don't listen to your body and rest when it's time to rest it can lead to over training which is just as bad as not working out at all. Over training is common as a lot of people feel doing more is better. If 4-5x a week workout is good then 6-7x a week would be better. It's most definitely not and can hurt you in more ways than one. As you body will not recuperate, or repair from the tearing down of your muscles everyday. So be sure to listen to your body, and take your rest days between your working out days. This will benefit your overall health and progress of having or getting back your the body you want. I normally go on how my body feels as it tells me and I feel it when it's time for a rest day.. I like the 3 days of working out to one day off schedule which is a great way for your body to get the rest it needs after 3 hard workout days of training your body!

Today's diet!

No rest here...  Eating healthy is an everyday choice.. A free day once a week, or every other week helps keep you on track.

4- eggs scrambled  ~ 2-yolks 4-whites  (No butter) 1/4 low fat milk 
1- small apple w/tbsp peanut butter ~ 16 oz water
1- can water pked tuna ~ 1-tsp mayo, celery ~  16 oz water
1-cup green tea ~

Erika's Arm Sculpting Workout !

Weekly Arm workout ~ Biceps/Triceps

Total gym trainer ~

Do your arms workouts at high reps, and less rest period between sets. Do at least 3-4 exercises each of bicep/triceps, and at least 3-4 sets. To trim and sculpted your arms do these exercises at high repetition ~ 12-15 reps.
Use a weight that is neither too light nor too heavy. It should still challenge you and your muscles all while being able to make the 12-15 reps. It shouldn't be easy to do the 12-15 reps, you should be just making it there and still pushing yourself to go higher or add more weight. The higher reps will burn the fat, shape & tone the muscle.. 
Cardio training ~ You need to do your cardio workouts along with the higher rep weight training to trim the fat off your arms. You cannot spot reduce. Doing regular cardio training will reduce the fat on your body overall, and the places where it lies or tries to make home on our bodies. We all carry our fat in different places and need to work on those area's overall with regular cardio training.
As we get older and past our 20's and up, cardio training becomes more important as our metabolism slows down each year we get older, and we start to see where that dreaded fat will make home to on our bodies.. We must just make it a way of life routine to do our cardio workouts. If you hate it, then pick a few cardio training exercises you hate the least and do them. Rotate them around so you and your body don't become bored. Get a friend or workout partner to do the cardio workouts with you, make it a better experience for yourself. I promise you will love what your body looks like because of your hard consistent cardio training.

http://www.total-gym-exercises.com/exercises/back/index.html#11

Biceps

• Biceps Curl
• Lateral Single-Arm Biceps Curl
• Lying Biceps Curl
• Biceps Curl with Crunching
• Biceps Curl with Hyper-extension
• Biceps Curl with Leg Curl
• Chin-Up

 Triceps

• Triceps Extension
• Prone Triceps Extension
• Kneeling Triceps Extension
• Lateral Single-Arm Triceps Extension

 

Diet ~
Remember what you eat also contributes to where the fat goes on our bodies.. Most times it picks a place or two and keeps settle there. Don't ruin all your hard work with your weight training, and cardio workouts only to go pig out on bad food, or too much food! Be smart on what your eat on a regular basis and you can treat yourself once in awhile too. Don't just make workout, and cardio deposits..Then withdrawal all that hard training with a bad meal or a day of bad eating. If your eat smart when you know your should, then when you can and do treat yourself it will be so worth it and then you will not ruin what you have worked so hard to achieve... A body that is the best it can be!                                                                                                                       

Today's Workout !

Today's workout!

6 mile run  ~
My run today was 6 miles at Kealakehe High School.. lots of hills to climb up!



Today's diet ~

 

1 - large smoothie (strawberry,blueberry, pineapple, banana) 1scp.protein ~1scp creatine

1- 6" subway hollowed out bread BLT w/avocado in place of mayo ~  16oz water 

1- apple w/ tblsp of peanut butter ~ 16oz water

2- pieces shoyu chicken w/NO skin ~ diet pepsi

Today's Workout !

Today's Workout !

Elliptical Trainer ~ 40 min.   (Fat-loss speed)

Daily Notes ~  Listen to your body. There's a difference from feeling just lazy and feeling you need to rest your body. Today was one of those days. My kick ass 6 mile hill run last night ending up being 7 miles after I clocked it.. This morning it feel like I did 15 miles of hills.. So I only did my elliptical trainer for 40 minuets to loosen up my legs.. Then to bed early!

                                                                                                    

Today's diet !

1- Protein smoothie w/1-scp.creatine (papaya,mango,banana,strawberry)

1- apple 2/tbsp peanut butter ~ 16oz water

2- small homemade black bean burritos w/ light shredded mozzarella cheese ~ diet pepsi

Shannon's Workout !

   Shannon.. I am so happy your had a great 1st day doing your workout! I am also happy your tired and sore for training your butt off today.. It should help you with your sleeping at night.

Although I was happy you did everything on your workout schedule  on your first day, it was meant to be broken up in to doing your Total Gym weight workout, and your weighted hula hoop for abs, and cardio.. That would be one day, then do your running a separate day along with you weighted hula hoop workout. Since you are just starting back to working out after a long lay off it might be too much to do all in one day...

If you can do one day your Total Gym workout, and hula hoop, and the next day do your running, and your hula hoop workout..Then take a rest day.. Then repeat!  If you can do 4x a week, 2 of each workout a week, that would be a great start. Then after three or so weeks as you get in to better shape we can change it all around. This way your body doesn't adapt to the same exercises, and routine. We can add more exercises to your Total Gym workout, and change your running workout.. add some new exercises etc.. This way your body doesn't adapt and show less progress, and you don't become bored and possible quit or feel the workouts are not changing your body as you hoped. 

The goal is to keep your body guessing and never let it get used to any workout for too long..Keeping it fresh & fun for you and your body!  Seeing progress and changes in your body will keep you motivated to keep up with your training schedule. Remember consistency is key... Doing more isn't necessarily better, it's what you do in the time you have and be consistent with your weekly workouts. If you can put aside 45-60 minuets to train on your workout days and commit to that regularly... You will see yourself and your body be the best it can be!

Train hard & Rock that Body !