Sunday, January 15, 2017

Training Plan & Workouts of the Week

So I think I've settled on a training plan for the next couple months. It's nothing crazy, just going back to a heavy upper and lower day with reps in the 3-8 range, and then a hypertrophy upper and lower day with reps in the 8-12 range. 

Right now my focus is on increasing bench press and deadlifts. Also upping my calories, as I'm really going to try to put on a few pounds! The holidays got me off my regular eating schedule, so I actually lost a couple pounds. :/

I seriously don't know why, but when it has come to writing workouts for myself, I just suddenly went brain dead. Like every time I went to write one out, I just got anxiety and couldn't do it. It's the strangest thing. Actually, I really just think it's because I have all these workouts that I've printed out, and it was just too much to choose from.  I've considered doing 531 or Uncaged again, PHUL, PHAT, Layne Norton's PH3, Tony Venuto's TNB-28, and many more...But I'd find something "wrong" with all of them.

The thing is, there is not going to be a perfect program out there that has everything I want in it. There's just not. So I just gotta do SOMETHING. Like I know how to write out workouts and have been doing it for myself for 10 years, but I just came to the point recently where I felt like I needed something different. But really, it probably is best for me to write my own workouts that are specific to my goals anyway.  I think after this I may do 531 for hardgainers.

I'm sure I'll change a few things here and there as I go, but this is the tentative plan for the next 4-6 weeks:


Workout A1 MON
Workout B1 WED
Workout A2 FRI
Workout B2 SAT
1)Bench Press
3 x 3-5
1)Power Clean
3 x 5
1)Pullups or Inverted rows
3 x 8-12
1)Squat/pause squat
3 x 8-12
2a)Weighted Pull Up
3-5 x 5
2)Box squats??
3-5x5
2)DB Overhead Press
3 x 8-12
2)Glute-Ham Raise
3 x 8-12
2b)Push Press
3-5 x 3-5
3)Deadlift
(program)
3a)Seated Cable Row
3 x 8-12
3)Leg Press
3 x 8-12
3)Pendlay row
3-5 x 5-8
4)BB Step up
3 x 6-8
3b)DB 1 arm chest press
3 x 8-12
4a)Walking lunge
3 x 8-12
4a)Dips 
 2-3x5-8
5a)Standing Calf Raise
5 x 8
4a)Alternating
Dumbbell Curl
3 x 8-12
4b)Back extensions
3x12-15
4b)Hanging leg raises
3x8-10

+Glutes-pullthroughs/band walks
5b)Ab wheel
3x8-10

6)Farmer's walks? or sled drags
4b)Dumbbell Triceps Extension
3 x 8-12


5)Rear delt exercise 3x12-15
5a)Seated Calf Raise
3 x 15


5b)Band glute bridges



Upper strength            Lower strength           Hypertrophy upper          Hypertrophy Lower


Depending on how I feel after the workouts, I may add in some sled drags or farmer's walks at the end and some extra glute stuff just like I've been doing on my first upper body day. I don't know yet how my hip flexors are going to be feeling with squats, so I may have to modify things if I can't do them.

Since I took a week off I'm easing back into things slowly, meaning that nothing is max weight. I'm keeping a couple reps in the tank on every lift and will add weight or reps each week. I plan on sticking with this heavy/hypertrophy split for a few months then switching it up again. I'm going to follow a deadlift program that I followed a while back because it worked well for me then...so lets hope it will work again!

MONDAY UPPER BODY HEAVY
1)Bench press: 105x3x5 (75% max)
2a)Neutral wide grip pullups: 0x8/10x3x6
2b)Barbell push press: 95x3x5
3)Pendlay row: 95x4x5
4a)Dips: 12.5x2x10
4b)Hanging leg raises: 3x8
5a)Band glute bridge: 2x30
5b)Plate carries: 3x20ish seconds
6)Band walks: 3x15/leg
video

WEDNESDAY LOWER BODY HEAVY
I was not sure how front squats were going to be...but even with a low weight, they bothered my back. So I guess no more front squats. Everything else was good, even though I think step ups are stupid....I'm gonna stick with them! 

1)Hang power cleans: 95x3x5
2)Front squat: 95x5/105x2x5 (was hoping I could do these, but they still hurt my back)😢
3)Conventional deadlifts: 185x5x5 (70% max)
4)Step up: 25sx8/45x8/55x2x8
5a)Ab rollouts to wall: 3x8
5b)Standing calf raise: 5x8
6a)Seated calf raise: 3x12
6b)Seated abductions: 3x25-30

FRIDAY UPPER BODY HYPERTROPHY
1a)Inverted row underhand grip: 3x12
1b)Seated overhead dumbbell press: 30x3x10
2a)Cable pulldown: 12/10/10
2b)Single arm DB chest press: 35x3x12
3a)DB alternating curls: 10/12/12
3b)Cable overhead extensions: 3x12
4)Bentover lateral raises: 3x12\

SATURDAY LOWER BODY HYPERTROPHY
Hip flexors were feeling better, but still not 100%, so I didn't want to push it this week with squats. I probably should have stuck with 135 this week, but my pride got the best of me. I just miss squatting heavy...even though it's only been a few weeks. I was sore after this one!

1)Barbell squat:135x8/155x8/155x6/135x8
2)Glute ham raise: 0x12/10x3x12
3)Leg press: 3x12
4a)Back extensions: 40x3x12
4b)Goblet split squat: 40x3x10
5a)Calf press on leg press: 4x10
5b)Clams w/band: 2x20/frog pumps w/band: 2x30
6)Seated calf raise: 3x12



Wednesday, January 11, 2017

January "Currently"

Happy Hump Day!
I thought I'd do a January "Currently", since I didn't do one for December.

Soooo, here goes....

I'm currently:

Eating-
This absolutely delicious creation:
I call it Hamburger Helper, because to me that's what it tastes like. I grew up on Hamburger Helper, and I don't know about you all, but I freaking love it. So for this I just use taco seasoned lean beef(I use a low sodium packet from McCormick), spaghetti sauce(no sugar added tomato & basil), and macaroni. That's it! And it's amazing.

Feeling-
A little bummed lately with Christmas being over, family drama, and the dreary weather. But that's the norm for me the first couple weeks of January. I'll get over it. At least Spring will be here in a couple of months!

Wanting-
To be here again soon. No, NEEDING to be here again soon! As I write this, it is currently 9 degrees. NINE DEGREES. Maybe, just MAYBE there will be a beach trip in my future??


Reading- 
The Secret Keeper by Kate Morton. I really, really loved this book! It was one of those books that made me not be able to go to sleep at night because I wanted to keep reading it!

Watching- 
The New Celebrity Apprentice. We've been watching the Celebrity Apprentice for years now, and I love that now Arnold is the "boss"!

Loving-
This hashtag going around on the internet right now! #GainingWeightIsCool. I'm ALL ABOUT encouraging women to be okay with weight GAIN, and with loving themselves no matter what their body looks like, no matter if they're shredded or soft or fluffy or whatever. It's an awesome thing.

Also, all of these posts out there on the internet:
What you need to know if your goal is 6 pack abs
Stop telling women to embrace their flaws
How to get a Victoria Secret's body
100 non-weight loss or physique based fitness goals for 2017
Why this powerlifter loves her body more than ever
New year, new self control
Why Women NEED Iron

Wearing-
My favorite current lip products: NYX lipstick in Thalia, Wet 'N Wild lipstick in Bare It All, and my newest-NYX Intense butter gloss in Tres Leches(can  you tell I'm a fan of nudes?).

Obsessing over- 
This mascara.It's the best mascara I've tried so far! I have super short and straight eyelashes, so I am very picky about mascara and need ALL the help I can get! I love the brush on this one and how it clings to every eyelash as you brush it through. Makes my lashes both thicker and longer.

Listening to-
Testify by NEEDTOBREATHE. Love this song!



Excited about-
The Little Mermaid on Broadway on next month! Matt got us tickets for me for Christmas, because he knew I had said I would love to go. The Little Mermaid is my FAVORITE Disney movies of all time!

Enjoying-
my week off from the gym last week! I know it was definitely needed because honestly I didn't miss it one bit. Sometimes I'll take a deload and workout at home, but this week, I didn't want to do a DARN thing. I did do a short workout Friday and some light leg stuff Saturday, after 5 days of absolutely nothing-like, not even mobility work. I needed it. I enjoyed it. But now I'm excited to start a new workout plan!

Thursday, January 5, 2017

5 Exercises That Are Better Than Crunches

It amazes me how many people out there still believe in spot reduction-the idea that doing an exercise that targets a specific area of your body will burn fat off of that area. I just wish I could tell them: if your goal is fat loss, it's not going to workStop wasting your time! Actually, that's exactly what I tell my personal training clients.
never have my clients do crunches, with the exception of reverse crunches occasionally. Why? Well, because they are not effective, especially when it comes to burning belly fat. NO amount of crunches will give you a flat stomach. It just WON'T work. But what about strengthening the core? Well, in my opinion, there are much more effective exercises to use for that than crunches.
Crunches come in very LAST PLACE in strategies for getting a flat stomach or revealing 6 pack abs. Since you can't target where you lose fat, it's simply a matter of losing body fat all over. And losing body fat mostly comes down to your NUTRITION-more specifically, through lowering caloric intake. This should be the number one focus when it comes to losing body fat. With proper nutrition, you can actually achieve a flat stomach without doing a single crunch.
So, if crunches aren't effective for burning belly fat, they don't burn a significant amount of calories, and they aren't the best exercise to strengthen the core, then WHY do them? Yes, you should train your abs to have a strong core and/or if you are seeking to build more defined abs. But if it's fat you're trying to get rid of, get your nutrition in check first.  Then, rather than wasting time doing crunches, here are five exercises you should be doing instead:
1)Pushups
What many people don't realize is that pushups don't only work the chest, arms, and shoulders, but the core as well. Any exercise that works multiple muscle groups will burn more calories than just isolating the abs.
2)Farmer's walks
Grab a set of heavy dumbbells, walk for a minute, and see how high your heart rate goes up. Not only are you getting your heart rate up, you're also highly engaging your core muscles, along with your forearms, shoulders, and upper back. Once again, the more muscles you're engaging, the better, especially where fat loss is concerned.

3)Goblet squats
These are a great compound movement that basically works your whole body-legs, upper back, and core. Because of where you hold the dumbbell or kettlebell, your abs are forced to engage to hold your body upright.

4)Sprints or prowler pushes
If fat loss is the goal, you can't beat sprints or prowler pushes. Not only do you burn calories while doing them, but with short burst, high intensity cardio, your metabolism will continue to be slightly elevated after your workout.
5)Single arm movements(landmine press, single arm dumbbell press, single arm cable row, etc.) Any time you use only one side of your body, your core is activated in order to stabilize your body.
With each of these movements, your core is being worked along with other muscles in the body at the same time, which is ideal for burning the most calories. These are the type of movements that should make up the majority of your workouts, along with other compound movements, if a flat stomach is your goal. If you MUST, you can add in some ab isolation exercises into your workouts, but only if you have done these exercises first.
If you truly want to transform your body and get a smaller midsection, crunches are not the answer. Utilizing the above exercises, in combination with proper nutrition will get you much closer to a flat stomach than crunches ever will.

Sunday, January 1, 2017

Workouts of the Week

Happy New Year!

Our exciting New Year's plans were church, dinner at Cheddars, and then bumming it on the couch. Honestly, there's no place I would have rather been, and I barely even made it to midnight.
Today has just been a lazy day. Well, I did go for a walk, prep some food, and do some laundry. ;) I've decided that it's long overdue, so I'm taking a deload week next week. Debating whether or not to even go to the gym, but I'm leaning towards not. It's been a while since I've done a full week off, and I know my body and when it's needed. At this point, it's more of a psychological break. I have to figure out my goals and what I want to do with my workouts. Plus I like what it symbolizes-letting workouts take a back seat and instead setting my mind and priorities on God and his plans for me for the year.

Remember, taking deloads or complete off weeks is totally okay, necessary, and beneficial. Don't be afraid-you won't get fat or all lose your gains, trust me. So here is what my workouts looked like last week:

MONDAY LOWER BODY
1)Box squats: 135x4x8
2)RDLs: 135x8/155x8/175x3x6
3)Glute ham raise: 25x3x8
4)Prowler: 230x2/280x4 x12-15 seconds
5a)Reverse hypers: 90x15/110x12/130x2x12
5b)Band walks: 4x12/leg
6)Calf raise: 4x8-12
7)Leg extensions: rest pause to 40 reps

WEDNESDAY UPPER +GLUTES
1)T-bar rows: 55x6/70x2x6/60x8
2)Bench press: 105x6/110x6/100x2x6
3a)Single arm lat pulldown: 3x10
3b)DB chest press:  50x7/6/40x10
4a)Cable pullthroughs: 15/3x12
4b)Band stand abductions: 15/12/12
5)Ab wheel rollouts to wall: 10/8/6/6

FRIDAY LOWER BODY
1)Sumo deadlifts: 205x4/225x4/205x
2)Leg press: worked up in sets of 10, then did 3 drop sets last set for 7 reps each
3)Barbell glute bridge w/band: 135x3x15
5)Back extensions: 50x3x12
6b)Calf raise on leg press: 4x12
6b)1 1/2 walking lunge: 17.5/15x3x8/leg


SATURDAY UPPER BODY
1)Neutral wide pullups-clusters(2-2-2-2)x3 sets (10 lbs first set, then 15lbs)
2)DB seated overhead press: 30x8/40x7/7/30x10
3)TRX feet elevated rows: 4x10
4a)Dips: 35x8/8/20x8/8
5b)Farmer's walks w/dumbbells: 60x4x25-30 seconds\
6)Lateral raise: 15x12/10+ 2 drop sets
7a)Pullaparts: 4x15
7b)Jump rope: 8x40 seconds


Friday, December 30, 2016

Things to Focus on in The New Year

HAPPY FRIDAY and almost New Year's!

2016 wasn't a spectacular or special year in any way, really. No huge accomplishments or life changes or anything like that, but it was a good year! Celebrated 10 years of marriage, went on some fun trips, did a Crossfit competition, and got a deadlift PR, so can't complain. ;)


I don't have any crazy goals or anything for this coming year, but I've always like odd numbered years, so I think 2017 is going to be great!

While I don't really do resolutions, I'd thought I'd share a few things that I think we could all benefit from striving for this coming year:

Don't compare yourself or your life to others. Comparison only steals our joy. No matter how "perfect" someone may appear,
every single person has their own perceived flaws and insecurities. They will always be there no matter how fit or in shape or lean you get. Instead, choose to be thankful and embrace who YOU are and what makes YOU unique and special.

⭐
Remember your worth is not in your body. Take care of it, but don't idolize it. Don't let the mirror or the scale determine your happiness.

⭐
Don't judge what others do with their eating and training and don't worry about what others think of yours . Do yo own thang! Trying to copy someone else or live for the approval of others is no way to live. Be confident. Be you.

⭐
Exercise to get stronger, to have more energy, and to feel better, NOT as punishment or just to burn off what you eat. Your mindset when it comes to working out is everything. Do something you enjoy first and foremost, and don't forget what a gift it is to be able to move your body.

⭐
Don't be afraid to challenge yourself and try new things, even if you're not good at them at first. If I never tried new things or was afraid of looking stupid, there would be a lot of things I wouldn't be able to do today and experiences that I wouldn't have.
⭐
Show grace and kindness to everyone, because you never know what someone is going through. Smile at a stranger, compliment others, show patience and grace to those who are rude to you, offer a listening ear to someone, even if it's an inconvenience to you, and lend a helping hand whenever it's needed.
⭐
Be thankful and content with what you have while still striving to be the best you can be. Gratitude TRULY is the key to a joy-filled life. Don't take for granted the simply things in life-I'm telling you, it's life changing.


⭐
Remember what's going to be most important on your deathbed. It won't be your workouts, your diet, or your abs, I guarantee you that. It will be your relationship with God and people and memories made with friends and family. So don't skip going out for ice cream with your family or eating a slice of cake at a birthday party because you're too worried about your abs. There's so much more to life.


Hope you all have a great New Year!

Tuesday, December 27, 2016

Christmas Pics

Hope you all had a wonderful Christmas!

Christmas Eve we went to my mom's for dinner and presents.

This is what we got from Celeste when we asked her to smile for some photos. 
 But I did get a few good ones with her squinty eyed smile! Hey, I'll take it!

 And this one is adorable, too.

Christmas Day we went to another get together with my cousins.

These are just some of my cousins and their kids. There was a bit of family drama, so plans changed and not everyone all got together....but we still had a good time! 
This was my Christmas dinner #2, not including all the oreo balls that were consumed! Without a single bit of guilt or "working it off" the next day, as always. My philosophy is always just relax and have fun, don't go tooooo overboard(but it's okay if you do), and then get back on track the next day. It works y'all.

As always, I'm in a bit of a funk the few days after Christmas, especially when dealing with family drama. But I've realized that people will always let you down-the only one Who won't is Jesus! At least I have my sister back, my crazy cute little niece, my mom alive, my brother(as annoyed as I get by him and his attitude), food on the table, and the hope and joy of Jesus in my life. I've got all I want and need right there! And I still have my pretty Christmas tree up to enjoy for the next week! :)

Sunday, December 25, 2016

Workouts of the Week

MONDAY LOWER BODY
My hip flexors have been acting up, and today it was just too painful to squat. I went with box squats instead, which were definitely better, but man, I forgot how hard they were! Then I did some single leg leg press instead of pause squats. I guess I gotta stay away from regular squats for a while until these hip flexors chill out.

1)Box squats: 135x3x8
2)Single leg leg press- 3x10
3)RDLs: 135x10/155x8/175x3x6
4)Reverse hypers: 90x15/110x12/130x2x12
5)Glute ham raises: 20x3x8
6a)Calf raises: 12/4x10
6b)Band standing abductions: 3x15
7)Planks w/leg lift/stir the pot planks: 2 sets each


WEDNESDAY UPPER + GLUTES
I don't know what I'm doing with bench press anymore, I really don't know. 😖 This workout looks like a lot but it was actually a pretty quick one. Totally made this one up on the fly.

1)Bench press: 95x5/110x2x5/105x7
+Pullups 5x5 (fat bar)
2a)Incline bench: 95x3x5
2b)T-bar row: 65x7/6/7/6/6
3)Lateral raises:30 reps rest pause
4a)Cable pullthroughs: 5x12
4b)Band seated abductions: 4x20
4c)Band pullaparts: 4x20
5)Band glute bridge: 2x30
6)TRX fallouts: 2x12/Rower rollouts: 1x10

FRIDAY LOWER BODY
I decided to not to trap bar deadlifts this week, but I really hate them. It felt good to do "real" deadlifts again! I still am going to stay away from squats, hence all the leg press this week.

1)Deadlift(sumo off plates): 155x6/185x4/205x4/215x4/4/205x8 (beltless)
2)BSS: 30sx2x10/offset-50x12/10
3)Leg press: 4x12 increasing weight each set
4)Back extensions : 50x3x12
5)Calf raise: 4x12-14
6)Reverse crunch on bench: rest pause to 40 reps (these burrrrrn!)
7)Glute kickback w/dumbbell: 2x20

SUNDAY UPPER BODY(AT HOME)

I had no time Saturday to workout, so I did a workout at home this morning with just my bodyweight and a kettlebell!

1)Handstand pushups: 4x6
2a)1 arm pronated row: 3x12
2b)Feet elevated pushups: 3x12
3)Stair pullups: rest pause to 20 reps
4a)Band pullaparts: 4x15
4b)KB curls: 3x12
5a)Alternating swings: 35x4x20(10/side)
5b)Bear crawls forward/backwards


MERRY CHRISTMAS!!
Hope you all enjoyed the time with family, making memories, and eating allll the treats with no guilt!