I realized today that I haven't done a post about my workouts for quite a while now! Sometimes it seems like I get so caught up in the bells and whistles of this competition that I lose sight of my roots: working out.
A few people have approached me lately and told me they wish they had my determination and drive. While I am definitely flattered by this, I also can't take too much credit because honestly, I love going to the gym - I love going to play with the "big boys" in the weight section, and actually knowing what I'm doing; I like trying new techniques and equipment; I like lifting weights and see them become progressively heavier; and with the exception of heavy leg days, I generally look forward to working out. So to go every day is really not a big deal to me, just as going to work at a job you love isn't difficult for you either!
So with that in mind, here's a rundown on what I've been doing at the gym lately:
NOTE:
Db = Dumbbell
Sets x Reps (ex. 3x12 means 3 sets of 12 reps)
Failure = can't do any more!
Day 1 - Legs
Squat 10X10
Leg press 5x12-15
Leg curls 5x12-15
One legged press 5x25-50
Calf raises 5x15-25
Shock set
Leg press 4x failure (65-75 % max strength)
Leg curls 2x failure
Leg extensions 2x failure
Calf raises 2x failure
Day 2 - Chest
Bench press 10x10
Db incline press 6x6 (heavy)
Incline flys 5x5 (heavy)
Incline db curls 4x12-15
Concentration curls 3x15-25
Machine preacher curls 3x12-15
Shock set
Standing hammer curls with EZ bar 3x21
Lying leg raises 4x failure
Crunches 4x failure
Day 3 - Abs
Crunches 4x failure
Rope crunches 4x failure
Day 4 - Metabolic Workout
*Complete 20 reps each for 1 Giant set, rest, and repeat for 5 sets.
*Warmup: 10 minutes skipping
Lat pull down
Cable row
Leg press
Leg extension
Shoulder press
Side lateral raise
Pushups
Hamstring curl
Hanging leg raise
Weighted ab crunch
Skipping (3 min)
Day 5 - Shoulders
Db shoulder press 10x10
Db side laterals 6x6 (heavy)
Front db laterals 5x12-15
Db side laterals 4x12-15
Upright rows 6x6 (heavy)
Tricep push downs 4x12-15
U-handle reverse push downs 4x12-15
Db close grip press 4x failure (heavy)
Day 6 - Back
Bent over rows 10x10
Straight bar pull-overs 6x6
Dumbbell rows 6x6
Cable rows 4x12-15
Hammer high rows 4x12-15
Shock set
Bent over rows 2x failure
Rope crunches 5x failure
Day 7 - 35 min cardio
Day 8 - Metabolic Workout
Day 9 - Rest
*60 minutes cardio every morning on an empty stomach
*40 minutes cardio following each workout
*Yoga 1x per week
*Stretching every day 10-15 minutes
So there you have it - that's what my body's been doing the past few weeks, and will be doing for a couple weeks to come.
I hope you're all having as much FUN (yes, I said FUN!) with your fitness :)
WOW This is the craziest most intense workout I have ever seen! HOW DO YOU DO IT??? You are a machine Tess...keep going!! xo
ReplyDeleteheeeheeee,i likey likey!!!!!
ReplyDelete5 more weeks girl!!!!
keep up your crazy good hard work!!!!!!
Awesome Tess! I have actually be having so much fun with my fitness/workout schedule in the past month!! Just need to work a bit harder on my diet.. I set myself back a bit but I'm working on it.
ReplyDeleteLove watching your progress! xx --Clare