Thursday, April 25, 2013

4/25/13 - Chest + Sunkissed Abs

Flat bench dumbbell press:

10 lbs x 12
10 lbs x 12
10 lbs x 15
10 lbs x 15

(Lying) dumbbell flyes:

8 lbs x 10
8 lbs x 12
8 lbs x 12

Incline dumbbell press:

10 lbs x 15
10 lbs x 15
10 lbs x 15
10 lbs x 18

Incline dumbbell flyes:

8 lbs x 12
8 lbs x 12
8 lbs x 12
8 lbs x 15

So instead of "traditional ab" workouts, I did sunkissed abs from the Tone It Up bikini series :-) Yes...I did sign up for the bikini series too...

4/24/13 - Legs

Light leg workout yesterday...

Barbell squat (wide-stance):

45 lbs x 10 (35 lb curl bar + two 5 lb plates)
45 lbs x 10
45 lbs x 10
45 lbs x 10

Barbell (alternating) lunges:

45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10

Deadlift + sumo squat (superset):

50 lbs x 12 (35 lb curl bar + two 5 lb plates + two 2 1/2 lb plates) --> 15 lb (dumbbell) x 12
50 lbs x 12 --> 15 lb x 12
50 lbs x 12 --> 15 lb x 12

Weighted calf raises:
15 lbs (dumbbell) x 20

Toes in calf raises:
15 lbs x 20

Toes out calf raises:
15 lbs x 20


Wednesday, April 17, 2013

4/17/13 - Arms + Abs + Cardio

Whoa! When life happens, it happens LOL. I have been working out in between it all and I am totally seeing more changes in my body.
Here is this morning's workout:

Standing barbell curl:
45 lbs x 12 (35 lb curl bar + two 5 lb plates)
45 lbs x 12
45 lbs x 12
45 lbs x 12

Stability ball crunches x 25

Alternate dumbbell curls + tricep dumbbell kickback (superset)
10 lbs x 12
10 lbs x 12
10 lbs x 12
10 lbs x 12

Leg lifts x 25

Hammer curls + skull crushers (superset)
10 lbs x 12
10 lbs x 12
10 lbs x 12
10 lbs x 12

Bicycles x 40

Plank to failure (2 min)

Stationary bike 20 min

Thursday, April 4, 2013

4/4/13 - Fully Stacked Abs HIIT Core #4

I wasn't able to get to the gym today so did a HIIT abs workout at home from The Daily HIIT (formerly BodyRock.tv).

50 sec on/ 10 sec rest, 2 rounds:
Slide abs
ball plank
bridge press
table reach
overhead abs

Here is the video:

Wednesday, April 3, 2013

4/2/13 - Back & Cardio

Deadlifts:
45 lbs  x 10 (35lb curl bar + two 10lb plates)
45 lbs x 10
45 lbs x 10
45 lbs x 10

Wide grip lat pulldown:
40 lbs x 12
40 lbs x 12
40 lbs x 12

Bent over barbell rows: 
45 lbs x 10 (35lb curl bar + two 5lb plates)
45 lbs x 10
45 lbs x 10
45 lbs x 10

Narrow reverse grip pulldown:
40 lbs x 12
40 lbs x 12
40 lbs x 12

Seated cable rows:
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10

one-arm dumbbell row:
10 lbs x 12 (each side)
10 lbs x 12 (each side)
10 lbs x 12 (each side)

Monday, April 1, 2013

2013 BSN Summer Shred Challenge & MTL Summer Challenge

I have entered another 12 week fitness challenge on bodybuilding.com: the 2013 summer shred challenge by BSN. My goal for these next 12 weeks is to really lean out and shed that excess belly fat that still is lingering around my hips and midsection.
I have decided to follow the workout plan, MTL Summer Challenge, from Savannah aka Muffin Top Less.  So yes, in essence, I am doing 2 challenge sat the same time. Do it big or go home right?! LOL.
If you're interested in any of these challenges, click on the hyperlinks to check them out! I can't wait to share my journey with you!!

So today is day 1: chest (no cardio)
Machine chest press 4x12 40lbs
Flat bench db press 4x12 10lbs
Flat bench db flies 3x10 8lbs
Incline db press 4x12 10lbs
Incline db flies 4x10 8lbs
Push-ups 4 sets as many as can do