August 2011
42 posts
simplemotivation-deactivated201 asked: First off, I'd like to say that I enjoy reading your blog :) and secondly, I was wondering if you'd mind sharing how you figure out how many calories you're burning during your workouts. Do you have a HRM or do you plug it into a website to figure it out?
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Get Ready to Get Sweaty-Back/Biceps/RUN
WARM UP: 5 min ELLIPTICAL 6/10 resistance
BACK (4 Sets) *Bent over barbell row-45#-10
*Rear Lateral Raise-12#-10
*Swiss Ball T Raise-10
*Row with Heavy Band-10
*Kettle Bell Snatch-15#-8/side
BICEPS (3 Sets)
* Barbell Curl-25#-10
*Alternating Hammer Curls-12#-10
*Close Grip Bicep Curl-12#-10
*Bicep Curl-15#-6
*Curl with static hold-10#-10/side
CARDIO Today, I changed in to my running...
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Get Ready to Get Sweaty-Chest/Triceps
I am so sore today…it was hard getting out of bed at 5:30 this morning. Needless to say, I had a pretty lame workout. I managed to get all of my reps in, but I definitely did a lot of laying on the floor and complaining the whole time too. At least I got up and did SOMETHING though. Tonight, EARLY bed time and some pain meds so that I can kill back and biceps tomorrow!
WARM UP: A painful...
akidnamedstilo asked: Thanks for the follow, I like how you break down your workouts and I kinda legit love your tumblr url!
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Get Ready to Get Sweaty-Leg Day-No Mercy
CARDIO: 15 min HIIT on Elliptical 6/10 resistance (30 second Sprint: 1 minute Recovery)
CIRCUIT 1 (4 sets)
*Barbell Split Squat (45#)-10/leg
*Donkey Kick with 10 lb dumbbell tucked behind knee-10/leg
*Power Squats-10
*Chair Squat with side leg raise-5/side
*Barbell Wide Leg Stance (45#)-10
*Kettlebell Swing (15#)-30 seconds
CIRCUIT 2 (4 sets)
*Globe Jumps-5 rounds
*Hip...
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This Week's Menu and Grocery List
Breakfast
Egg whites with veggies and aidells sundried tomato chicken sausage OR bacon and a side of fruit (watermelon, pineapple, or nectarines)
Lunch/Dinner
Jamie Eason’s Turkey Muffins with steamed veggies, Crock Pot pork roast with steamed veggies, sauteed spinach with onion and bacon, roasted red potatoes
Snacks
Kind Bar mini fruit/nut bars, greek yogurt with tropical fruit and...
floats-on-dreams-deactivated201 asked: Great Blog. I started lifting weights and working out eight months ago. I lost 20 pounds and went down four pant sizes. Supplements and protein shakes and chicken breasts became a regular daily staple. I will have to try your routine when I can start lifting again. I over trained and got painful tennis elbow. I wish you continued success!
“”You are not here merely to make a living. You are here to enable the...”
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Get Ready to Get Sweaty-Circuit Training
WARM UP: 5 min elliptical level 8/10 resistance
CIRCUIT 1 (3 sets)
*Push ups-10
*Squat with medicine ball press (8#)-10
*Kettlebell Swings (15#)-1 minute
CIRCUIT 2 (3 sets)
*Alternating hammer curls (12#)-10/side
*Alternating lunges (holding 12# dumbbells)-10/side
*Burpees-1 minute
CIRCUIT 3 (3 sets)
*Jump Squats-15
*Kettlebell shoulder presses (15#)-10/side
*Step plyos-1 minute
...
“A man’s health can be judged by which he takes two at a time - pills or...”
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Support me as I climb my first 14,000 foot...
https://www.pikespeakchallenge.com
Make a donation under my name: Amanda Duplantis
I am SO excited to take on the challenge of climbing my first 14-er for a cause that I am really passionate about.
vhappy-vhealthy-deactivated2011 asked: Hello! Your blog is absolutely amazing; I love it!!! :O Thank you for following too :)
“Take care of your body. It’s the only place you have to live. - Jim
Rohn”
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Get Ready to Get Sweaty-Back/Biceps
WARM UP: 5 min Elliptical 7/10 resistance
BACK (4 Sets) *Barbell row (45#)-10
*Back crunch on stability ball-15
*Kettlebell Row (15#)-15/side
*Supermans-10
*Kettlebell Snatch (15#)-8/side
BICEPS (3 Sets)
*Barbell Curl (25#)-10
*Isolated Curl (12 #)-8/side
*Wide Curls (10#)-10
*Close grip curls (10#)-10
*Curl with static hold (8#)-10
CARDIO
Elliptical: 8/10 resistance (15 minutes)
...
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Get Ready to Get Sweaty-Chest/Triceps/HIIT
It was really hard getting out of bed this morning coming off of an 80 hr work week. I decided I would regret not working out more than I would have loved the extra hour of sleep. So, chest and triceps it was!
5 min warm up 7/10 resistance
CHEST (4 sets)
*Medicine ball push up-10
*Barbell chest press (45#)-10
*Dumbbell fly on stability ball (12#)-10
*Incline Pushups-10
*Alternating...
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Get Ready to Get Sweaty-Shoulders/Abs
*5 min warm up: 6/10 resistance
SHOULDERS (4 Sets) *Lateral Raise (12#)-10
*Arnold Press (10#)-10
*Barbell Press (35#)-10
*Front Raise (10#)-10
*Barbell Raise (35#)-10
ABS (4 Sets)
*Crunch on stability ball-15
*Dumbbell side bends (15#)-15/side
*Bicycle Crunches-15/side
*In & Outs-15
*Plank w/ 5# plate on back-40 seconds
CARDIO
15 min 6/10 resistance on ellipical
TIME: 60
...
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Buffalo Chili →
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Get Ready to Get Sweaty-Leg Day
Convinced the new roomie to work out with me today….The plan was 4 sets, but she puked after 3 sets and I decide to take one for the team and keep going and throw in an extra set.
*5 min Elliptical level 6/10 resistance
*Barbell Squats (45#)-10 (The roomie used 10 lb dumbbells)
*Squat with side leg raise (holding 8 lb medicine ball)
*Power Squats-10
*Wall Sit-1 minute
...
thatxtramile asked: thanks for the follow :) You are so inspiring!
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Get Ready to Get Sweaty-Chest/Triceps
Another Early Morning!
Warm up: 5 min elliptical 6/10 resistance
CHEST (4 Sets)
*Barbell Chest Press (45#)-10
*Push Ups (real ones!)-8
*Dumbbell Fly (12#)-10
*Alternating Dumbbell Press (12#)-10/side
*Reverse Grip Barbell Chest Press (45#)-10
TRICEPS (3 Sets)
*Dumbbell Kickbacks (12#)-10
*Overhead Tricep Extension (15#)-10
*Straight Leg Chair Dips-10
*Skull Crushers (10#)-10
*Single...
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Get Ready to Get Sweaty-Back/Biceps
RISE AND SHINE!!!! 5:30 am workouts!
5 min warm up on Elliptical 6/10 resistance
BACK (4 Sets)
*Bent over barbell row (45#)-10
*Rear Lateral Raise (12 #)-10
*Plank Row (15#)-10/side
*Supermans-15
*Dumbbell overhead pull down (15#)-10
BICEPS (4 Sets)
*15 # curls-6
*Wide Curls (12#)-10
*12# curls-8
*21s (10#)
*10# curls-10
CARDIO
15 min Rolling Hills on Elliptical
TIME: 60 Min
...
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Get Ready to Get Sweaty-Outdoor Trail Run
Dusted off the running shoes and hit the new neighborhood trails with Dudley. We ran 4.5 miles in 50 minutes. Not too shabby for being off the pavement for a few weeks. I am not interested in distance running anymore—been there, done that. I do love 3-6 miles of the heart beating, feet pounding, and deep breathing fresh air. I aim to run 2-3 times a week.
Time: 50 min
Burn: 520 cals
...
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Choose Your Late Night Snacks Wisely! →
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Settling Down into a New Home and New Routines
I’m back bitches!!! Over the last two weeks my world got turned upside down. Food and fitness were a bit off, but I’m now settled into my new basement apartment and getting routines in place for fabulously fit and healthy living. Moving is a pain in the ass. I did a lot of heavy lifting though, so at least I got several hours of working out in. I went from THIS being my home...
mindfulwellness:
acceptance of thoughts, guided...
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Control Your Cravings →
