Category Archives: Workout
No Coffee :-(
I NEED CAFFEINE RIGHT NOW!!!! BUT I can’t drink coffee black, and I’m trying this new slow carb diet from the 4 hour body, which doesn’t allow you to really indulge in artificial sweeteners.
No more than 16 oz a day of diet, artificially sweetened anything!
Yep, Splenda and such can have a negative effect on fat loss. I didn’t believe it at first. I mean how can something without calories keep you from losing fat? I mean I know losing fat isn’t simply about calories in vs. calories out and is affected by the quality of calories you eat, BUT STILL! I WANT MY MORNING CAFFE VANILLA LIGHT FRAP!
But no! I will exhibit some self-control, which is difficult when I haven’t gotten much sleep and was up at 4:30 a.m. again. I just keep reminding myself that I can have a Frap on Saturday since on the 4 hour body diet you are allowed one cheat day each week! YAY for Saturday! Just another reason to look forward to the weekend!
On a different note, box squats are really really good. What a great way to increase the amount you can squat! Yesterday the man bicep group did them. It is really tough sitting down past parallel, pausing and then standing back up with the weight on your back. Candy and I managed to do box squats with 165lbs. Not too shabby! 🙂
Today we will be doing the Filthy 50, which is always a tough one. You try to complete all of the reps and exercises as quickly as possible.
Filthy 50:
50 Box jumps
50 Jumping Pull ups
50 KB swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lbs)
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Give it a try!
Tabata ’cause I’m tired!?!
So yesterday Candy, Brian and I did some power lifts. We did deadlifts, power cleans, snatches and dumbbell split jerks. It was actually very successful except I was sad I didn’t manage to deadlift 270.
Today – my body is destroyed. My legs are tired. My back is tired and knotted. My shoulders are sore and bruised (bruised because I can’t keep the weights from bouncing on my shoulders when I do dumbbell split jerks). EVERYTHING IS WORN OUT haha.
Since I felt tired but still wanted to work out, I decided I wouldn’t do any heavy lifting today. Since my chest is still tired from Monday and my shoulders are tired from Monday and Tuesday, I figured I would do legs and abs and some cardio. I also kind of wanted to do a circuit so I figured what the heck….Candy and I will do a tabata workout!
Uhm yea…a tabata workout isn’t the best idea when you are tired. Tabata workouts mean that you do different exercises and you do 8 sets of 20 seconds work with 10 seconds break.
Ok so this is just one of the exercises we did…I definitely didn’t jump that high though haha
We decided to do Tabata for each of the exercises below (So 8 sets of each exercise…we completed all 8 rounds before moving on to the next exercise):
Row
Bodyweight squats
Teapots with 25lbs (Standing up you lean to the side working your oblique.)
Burpees (BLEEEEEH)
Floor wipers (Lay on your back. hold a weighted bar above your chest like at the top of a bench press. Keep the bar still as you raise and lower straight legs. Alternate bringing your legs to the right and left sides. Don’t touch your legs to the floor during the 20 seconds.)
Split squat jumps (These may have been worse than burpees today!)
Upper crunch with 25lbs
Squat jumps
Mountain climbers
Run
40 minutes…
I don’t know which was worse…The tabata or the power lifts…I guess at least I won’t have bruises from the workout today! And if I have to do cardio…well tabata workouts are my kind of cardio!
Jillian Michaels – I hate running too
So I found out last week that Jillian Michaels hates running and I 100% agree with that sentiment. I run as little as possible and if I have to run, I prefer to do sprints. I just get too freaking bored running long distances.
BUT running is good for you. So I force myself to do it. I usually force myself to run by including it in a workout – like in crossfit workouts like the Murph (1 mile, 100 pull ups, 200 push ups, 300 squats, 1 mile) or the Small (3 rounds of 1,000m rowing, 50 burpees, 50 box jumps and 800m running). But sometimes I do manage to just do a cardio day like yesterday.
Yesterday I actually did what are probably my two least favorite things – running and rowing. I’ve already mentioned I hate running, but rowing is also up there among the things I hate most. BUT unlike running, I force myself to row at least a few times a week. Boredom isn’t a factor when I row – surviving is. Rowing is probably one of the hardest activities for me, which is why I force myself to do it. I’m determined to get better at it.
Anyway, yesterday I did a workout that included both running and rowing and was purely cardio aside from the tough ab circuit before. I’ve included both the abs and the cardio workout below. Even Man Bicepers need to do cardio even if we do like lifting weights more! 🙂
Abs: (Repeat circuit 3 times)
15 Knees to Elbows (Hanging from a pull up bar bring your knees up to your elbows.)
10 each side Cable Cross Rotation with Press (Put the cable as low as it can go. Using the rope attachment pull from low on your right , pull across your body and up toward your shoulder rotating your body so that you can press the cable up and out on the left side.)
15 TRX Knees to Chest (Holding a push up position with your feet in the TRX band, bring your knees in toward you chest without raising your butt up.)
10 each side Russian Twists (Use weight!)
Cardio:
Walk 2 minutes
Run 7 minutes
Row 250m
Repeat twice
On the third round:
Walk 2 minutes
Run 7 minutes
Row 500m
Man Bicep 