What better way to start a beautiful than by accomplishing a great workout!
It would have been ideal if I trained outside today since it's so beautiful, but I hit the weights today, so that didn't happen. There is always tomorrow!
Here's what went on today: I increased my performance on every exercise.
1) Deadlift 225x2x5, 155x12 (Finally got 2 sets of 5)
2a) Pistol w/ 10lb DB 2x8
2b) Seated Calf Raise w/ 5 second pause 55x2x8
3a) Double DB Swing 30x2x10
3b) Hang Walkout 2x5
4) Decline Reverse Crunches
To make the reverse crunches more effective, keep your knees bent and your feet close to your butt. Don't allow your legs to come over your head, other wise the moment makes the movement easier.
I know today may be busy, especially if you have kids. But there is no excuse for not getting in a quick 10 minute bodyweight workout at home before/after you take the kids out. Get it done!
Friday, October 31, 2008
Thursday, October 30, 2008
Phillies Win! and Fat Loss Workout
Congrats to the Phillies. I managed to see the last few pitches last night.
On to my in-home fat loss workout. Remember, no excuses. You can workout at home with absolutely no equipment.
This entire workout took only 16 minutes. I'm sure you can find 16 minutes in your day to get in a great, fat burning workout with nothing but your bodyweight.
I did 10 pushups, 10 inverted rows, and 15 squats in a circuit. I went through it 10 times with no rest and varied my hand and feet positions on every cycle.
My total for this workout was 100 pushups and inverted rows, and 150 squats.
I worked every major muscle in my body. What about my abs? you ask. They got worked hard as well. They were engaged during every pushup and inverted row. They also stabilized my body during the squats.
That workout will do much more for your abs than 100's of crunches every could.
Remember: No Excuses! You don't have to dedicate 1 hour to working hour. You can accomplish a lot in only 10-15 minutes.
On to my in-home fat loss workout. Remember, no excuses. You can workout at home with absolutely no equipment.
This entire workout took only 16 minutes. I'm sure you can find 16 minutes in your day to get in a great, fat burning workout with nothing but your bodyweight.
I did 10 pushups, 10 inverted rows, and 15 squats in a circuit. I went through it 10 times with no rest and varied my hand and feet positions on every cycle.
My total for this workout was 100 pushups and inverted rows, and 150 squats.
I worked every major muscle in my body. What about my abs? you ask. They got worked hard as well. They were engaged during every pushup and inverted row. They also stabilized my body during the squats.
That workout will do much more for your abs than 100's of crunches every could.
Remember: No Excuses! You don't have to dedicate 1 hour to working hour. You can accomplish a lot in only 10-15 minutes.
Wednesday, October 29, 2008
Upper Body Workout
Despite not feeling well yesterday, I felt great today.
Once again, I improved on all of my lifts. Remember, never do the same thing twice!!! Always increase your performance, one way or another.
1a) Standing BB Military Press 75x2x7, 85x3
1b) Parallel Chin Up w/ 10lb DB 2x6, w/ 20lb DB x3
2a) DB Flat Bench 50x3, 3, 2 40x12
2b) Supine Bent Over BB Row 115x2x6, 95x12
3a) DB Tricep Ext 20x9, 8
3b) BB Curl 55x2x6
I finished off with a set of pull ups. I only got 5, but that's expected since I was fatigued from the workout. My goal is to get 10 pull ups by the end of November.
Once again, I improved on all of my lifts. Remember, never do the same thing twice!!! Always increase your performance, one way or another.
1a) Standing BB Military Press 75x2x7, 85x3
1b) Parallel Chin Up w/ 10lb DB 2x6, w/ 20lb DB x3
2a) DB Flat Bench 50x3, 3, 2 40x12
2b) Supine Bent Over BB Row 115x2x6, 95x12
3a) DB Tricep Ext 20x9, 8
3b) BB Curl 55x2x6
I finished off with a set of pull ups. I only got 5, but that's expected since I was fatigued from the workout. My goal is to get 10 pull ups by the end of November.
Tuesday, October 28, 2008
Fat Loss Articles
For more information on fat loss, be sure to check out my articles:
http://ezinearticles.com/?expert=Nia_Shanks
Let me know what you think!
http://ezinearticles.com/?expert=Nia_Shanks
Let me know what you think!
Monday, October 27, 2008
Great Lower Body Workout
Everything felt great today. I improved on all of my lifts.
1) Squat 125x2x7
2a) DB Split Squat 40x2x9
2b) BB Shrug 130x3x8
3a) Back Extension 40x2x10
3b) Standing Calf Raise w/ 3 second pause 110x2x10
4a) Cable Crunch 90x2x16
4b) Hanging Leg Raise 2x12
Once again, a great workout. I like going into the weight room knowing what I have to accomplish: beat my training journal. As long as I improve my performance, I will keep getting results.
Remember that: if you keep doing the same workout, with the same weight, for the same reps, your body will not change. You have to give it a reason to change.
1) Squat 125x2x7
2a) DB Split Squat 40x2x9
2b) BB Shrug 130x3x8
3a) Back Extension 40x2x10
3b) Standing Calf Raise w/ 3 second pause 110x2x10
4a) Cable Crunch 90x2x16
4b) Hanging Leg Raise 2x12
Once again, a great workout. I like going into the weight room knowing what I have to accomplish: beat my training journal. As long as I improve my performance, I will keep getting results.
Remember that: if you keep doing the same workout, with the same weight, for the same reps, your body will not change. You have to give it a reason to change.
Saturday, October 25, 2008
Subscribe to:
Posts (Atom)