7-Week Program

I began my new 7-Week Workout Program on Monday. (Side Note: Why 7 weeks and not 4, 6 or 8 - something a little more normal?! Because I'm headed to MN again in 7-weeks, so I wanted it to extend right up until then!) 

Each time a workout series ends for me, (roughly 4-8 weeks) I typically take a week or two off and just do whatever I want at the gym, outside or wherever! This keeps me motivated, fresh and defers me from any burnout!

So I started a new Program this week! I am loving it already, especially because after Day 1 I was extremely sore! This is kind of a "quirky" program, but it's one that changes, yet doesn't change each week. The weight/reps/sets will change each week. The movements won't!

So here is what I did on Monday that left me sore up until today (and I am still mildly sore!):

Shoulder + Tricep + Bicep (+ Set of Abs)

1 (a). Rope/Cable Overhead Extension

1 (b). DB Military Press (Make "Y")

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight

2 (b). Grasshoppers

- 4 sets; RI = 30 sec. - 

3 (a). Bench Dip (w/ feet up on other bench)

3 (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown
4 (b). DB Lat Raise on one-leg

-  4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks

5 (b). Alternating DB Shoulder Press
5 (c). BB Curl
- 4 sets; RI = 30 sec. -

I loved it & it loved me because I was exhausted and shaky at the end. This always tells me I gave it 110%.

Stay tuned to tomorrow, when I'll give the Leg Workout I did today!

CHEERS!

Updated Shoulder, Tricep, Bicep Workout

As I updated the Summer Leg Workout, so I did I with the other ones as well! Today I bring you the updated Shoulder, Tricep & Bicep Workout. Below you will see it. You can also click HERE for it.

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. - 

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

-  3 sets; RI = 30 sec. -

Remember yesterday when I questioned, "What more can you give?" These 3 "updated" workouts make me feel like I am 110% spent. Exhausted. Worked so hard that literally I might not be able to pull out another rep. 
 

So here is my new Shoulder, Tricep, Bicep Workout is just more intense (and interjects an Ab set):

1.  (a) Rope/Cable Overhead Extension, (b) BB Military Press
1. 6 sets, 12 Reps Rope/Cable Overhead (*40lb) - 12 Reps BB Military Press (20lb), RI-30 sec. (Next week it will be 7 sets.)
2.  (a) Ball Crunch with Weight, (b) Standing DB Side-to-Side
1.  6 sets, 15 Reps Ball Crunch (*25lb) - 15 Rep/each side Standing DB Side-to-Side (*25lb), RI-30 sec. (Next week it will be 7 sets.)
3. (a) BB Skull Crusher, (b) DB Front Raise
1. 6 sets, 10 Reps BB Skull Crusher (*25lb) - 10 Reps DB Front Raise (*8lb), RI-30 sec. (Next week it will be 7 sets).
4. (a) Cable Pushdown, (b) DB Lat Raise
1. 6 sets, 12 Reps Cable Pushdown (*60lb) - 10 Reps DB Lat Raise (7.5lb), RI-30 sec. (Next week it will be 7 sets.)
5. (a) Tricep Pushup, (b) Alternate DB Press, (c) BB Curl
1. 4 sets, 8 Reps Tricep Pushup - 10 Reps/each side Alternate DB Press (*7.5lb), 10 Reps BB Curl (*35lb), RI-40sec. (Next week I will try for 5 sets).

 The end! 

CHEERS!

Shoulders, Triceps & Biceps

Sometimes "life" gets in the way of your workout plans. That's okay. Just adjust! Yesterday was supposed to be Day 4, but it turned out to be another "OFF" day. So, I moved forward with Day 4 today and instead of taking tomorrow off, I'll just plug through.

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what my Day 4: Shoulder/Tricep/Bicep + HIIT Cardio looks like:

Side note(s): Shoulders are my absolute most favorite body part to work. I could quite honestly train them and only them, but clearly that would be very unbalanced! Also, you will notice I only put in one bicep exercise (right at the end). This is because the bicep is (relatively speaking) a very small muscle group. And, with most moves you engage your biceps anyways. For me, I don't see a huge need to focus heavily on them. I just try to lift them as heavy as I can to exhaust them at the end. Adjust if you wish!

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. - 

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

-  3 sets; RI = 30 sec. -

HIIT Cardio - 20 minutes of (Cybex) Elliptical-Style Resistance+Sprints

5 minute cooldown. Stretching.

Make note that HIIT Cardio does not always have to be running sprints. Running sprints is a phenomenal way to get your HIIT in, but for people like me with physical problems (plantar fasciitis in my case) I can't always run. But don't make that your excuse to "take it easy." It's still called HIIT. I made mine so hard today that I thought I was going to throw up at the end!

My entire workout lasted about an hour today. I was shaking and "spent" by the end. I went home, re-fueled and I feel fabulous now! This is how our workouts should be!

CHEERS! 

P90X: Shoulders/Arms + Ab Ripper X

And on the 3rd day I did the P90X Shoulder/Arm + Ab Ripper X Workout. Hard....again!


I am so sore today that I am finding it hard to maneuver around. My lower body (glutes in particular) are so sore. The Plyometrics did them in. I am realizing I have muscles in certain parts of my body I never knew I had! For example, there is this part of the triceps directly above the elbow. I was not sure how I would ever reach it. P90X has shown me its possible. Wow!


Here is what I would tell anyone who is thinking about doing P90X: Often times, Tony Horton says, "you can do anything for 30 seconds." I expand on that and say, "you can do anything for 30 days."


30 days into the P90X Program would have you done with Phase 1. What I have heard from several people is that if you follow the diet, you will see changes in as little as 2 weeks to one month. Thus, if you can do anything for 30 seconds and then anything for 30 days you will:

1. Have the energy to go for 30 more seconds AND 
2. Never want to give up after the 30 days when you see results and feel amazing
   

Another successful day with the GAPS Diet. I'll stay at this stage until the weekend at least, probably. Today I added: Extra Lean Beef from Whole Foods (then I made "mini burgers" and added a pinch of cayenne pepper/onion and cooked in Coconut Oil), steamed broccoli, spinach and asparagus, Raw, Organic Artisana Walnut Butter, Artisana Coconut Butter. 


I was so hungry when I was doing P90X this morning. The workouts have my metabolism in overdrive. This is a great thing, but I just need to be sure that I am sticking 100% true to my GAPS Diet while consuming enough calories!


Alright, time for me to rest for the evening. My muscles are in overdrive. I have Yoga X at 5:30am tomorrow. But....I'm content, motivated and so excited! Cheers!