Yeah yeah it’s Friday! One thing I have really wanted to get involved in is Lindsay’s Fitness Friday over at The Lean Green Bean.I think it’s a great way to share workouts with others for not only inspiration but also for keeping everyone motivation and excited to continue with their fit lifestyles. I hope that my workout routines can be used as examples of how you can set up a routine, if that’s your thing, or perhaps show you new exercises to incorporate into your own personal routine to help you reach your fitness goals.
Before I begin, I feel like I should give a brief overview of my training style and goals. Currently, I lift weights 4 times a week for about 2 hours a sesh. Although that may seem like a long time, I truly love training and actually find it hard to kick my butt out of the gym once I am there. If I could train more I would, but this is what I am limited to at the moment (I will explain why in a second). In these sessions, I isolate one to two muscle groups (with the addition of abdominal/oblique exercises in every session) with the ultimate goal of lifting as heavy as possible because my current goal is to build some good muscle on my lil frame. That being said, I would still be lifting heavy if I was working to maintain strength because I truly feel that doing a million repetitions of light weights will really get you nowhere and we don’t want that amirite? We want to be strong and moving forward!
And ladies, this means you too, repeat after me:
Lifting Heavy Weights Will NOT Make Me Turn Into A Bulky, Vascular Man
This just doesn’t happen on a woman’s frame naturally. I know you have probably heard this time and time again, but still many females believe they will bulk up if they lift weights. Don’t buy into that fear, lifting weights will allow you to build beautiful LEAN muscle mass that will make you look and feel tighter I promise 😀 Okay, preaching over…
The second thing that you may notice from viewing my workouts is that they lack a cardio component. Truth is, it’s missing for a reason. I don’t do it. Period. Now, would I like to be able to do some cardiovascular conditioning? Yes. Is it healthy to have cardiovascular training in your life? Yes. So why the heck do I choose to ignore it? Well, you see, my body just doesn’t like it….
To keep it short and sweet, whenever I have ever tried to add a form of cardio into my routine, I have dropped weight (read: my hard earned muscle). Take last year for example when I decided to do Tough Mudder. I figured that due to my own regime not including cardio, it might be a good idea to train for this event as there is an endurance/running component to it. So my boyfriend and I started going for runs about twice per week to try to get me up to par (and omg did I hate running!). This lasted about 3 weeks before I had to call it quits as I had dropped about 3 or 4 pounds (on a 5 foot frame, this is a HUGE amount) of weight that my frame really doesn’t have to give up. Even more frustrating was the fact that the bulk of that loss was muscle mass, which I have spent the last year trying to regain. Ugh. So the summary of the story is that I don’t do cardio on its own because apparently I cannot eat enough to sustain myself doing both cardio and weight training (hello metabolism!). Of course, this doesn’t mean that I have no cardio in my life. Instead of slaving away on a treadmill, I bike to the places I need to get to and I incorporate a lot of supersets into my workouts. So far, this works for me and has allowed for me to put on some good muscle.
So thats kind of where I am at right now and although I could have included a lot more (ie: my general fitness philosophy), I decided to save that for another post. Please Feel free to make any suggestions in the comment box, I would love to hear from ya! 😀
Ok so now onto the fun stuff! Here are this week’s workouts:
Sunday May 12
Warmup: 3×8 weighted oblique situps (using 30lbs) on decline bench + leg raises and knee ups to failure on captain’s chair (Superset)
Personally, I love training back because not only do defined backs look HOT (male or female), but I have been working at increasing my pullups and it has been working! PR of 10 continuous reps wooo! :-D. This day was the second day doing weighted pullups.
Speaking of pullups, check me out! This was my boyfriend and I just playing around in the park the other day. Not my best set, but pullups nonetheless 🙂
Monday May 13
Warmup: 3×10 Decline weighted (40lbs) situps + jackknifes on the exercise ball (about 8-10)= Superset
Chest is quickly becoming my favourite workout of the week! I love the gains that I have made 😀 Oh and as a side note, because I only target chest on this day, I always throw in a set or two of calves + a random leg exercise…just cuz 😉
Wednesday May 15
Warmup: 3×8 weighted (30) decline oblique situps + leg raises and knee up’s using the captain’s chair= Superset
Shoulders are my toughest muscle group to work. Specifically I have been stuck using the same weight for my basic dumbbell press (25’s) for a while now and it’s frustrating! That being said, I have been doing a set with the 30’s every time to see if it’s just a psychological barrier that I need to break (ie. ahhh where’s the 27.5? I can’t go from 25 to 30!) and they are tough! Gotta get myself a spotter for that one for sure. I have gone up for my overhead press though 🙂
Friday May 17
Warmup: 3×12 weighted (35) decline situps + crunches using the cable machine with the rope (weight:47.5)= Superset
….the dreaded leg day…Although physically exhausting, my legs are like tree trunks and so I can push around a good amount of weight so I can’t say that I hate training this body part (gotta love when a girl under 100lbs can lift more than a guy 😉 ). Don’t quote me on that though because the DOMS has been out of control lately even though I have been spending ample time with the
stupid and painful foam roller! Today was particularly sweaty as I decided to superset heavy lunges with squats, but hey, no pain no gain right?…ugh I’m going to be cryin tomorrow.
So those were my major workouts for this week, I hope you enjoyed them! Just for your information, these pictures, along with my other foodie pictures, are also posted on my instagram account if you would like to check them out there! 🙂 Also, head on over to The Lean Green Bean for more workout fun!
Enjoy your Friday,
You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it.
The greatest oak was once a little nut who held its ground – Unknown