Something I get asked a lot is what does my typical workout include. But there is no definite answer to this question because I don't have a typical workout. My workouts are always different; in fact, I doubt if I've ever done the same one twice.
Your body is very good at adapting. When it adapts to your routine, it stops changing and you stop seeing results. This is known as the plateau effect.
So, because my workouts are never the same, I decided maybe the best way to answer this question is to tell you my current favorite exercises for each muscle group (and I'll go into more detail on each of these in future posts) and show you my plan for this week.
My current favorite lifts:
Trapezius- barbell upright row
Deltoids- dumbbell Arnold press
Triceps- cable press down
Biceps- 21 barbell curl
Pecs- incline barbell bench press
Abs- hanging knee raise/twist
Rhomboids- dumbbell one arm bent over row
Low back- weighted hyper extension
Lats- underhand close grip pull down
Glutes- barbell deadlift
Hams- ball leg curl
Quads- bosu squat
Calves- leg press calf raise
Sample schedule:
Monday- 1 hr cardio, abs
Tuesday- traps, delts, tris, pecs (pushing groups)
Wednesday- legs
Thursday- back, bis, abs (pulling groups)
Friday- 1 hr cardio
Saturday- abs, low back
Sunday- rest
Hopefully this helps answer that question. It's never good to stick with only one thing for too long. Not only do you get bored, but so do your muscles! Does this post raise more questions than it answers? Comment below and I'll do my best to clarify!
Love,
Mandee
Monday, February 13, 2012
Wednesday, February 8, 2012
Sometimes you have a bad day
On Monday I had the greatest run. I went faster and longer than I had before and the burn felt good and I rode a pretty sweet endorphin high. Then I got off of the treadmill and shredded my shoulders until I couldn't move them anymore and I left the gym feeling amazing.
99% of the time, this is how my workouts go.
But sometimes you have a bad day. Sometimes you just aren't feeling it, mentally, physically, or both. Today was one of those days.
I went to the gym and for whatever reason, I couldn't get into anything I tried to do. I was grouchy and just wanted to sit down and pout. I'm sore, I had a long, rough day at work, a mountain of chores waiting at home, craving some ice cream, but denied it; I just couldn't find the joy, but I forced in an hour of cardio anyway so that at least I wouldn't have to regret doing nothing.
When I got home, I still felt crappy. If there was an endorphin high, my grouchiness was drowning it out.
I don't mean for this post to be such a downer, but I want you to know that my workouts are not always kittens and roses. I don't always love them. I don't always want to be there. I don't always eat clean.
But I also want everyone to know that it's normal. If you have a bad day, it's ok! Just go to bed and start over fresh tomorrow. Discipline and dedication aren't about being perfect all the time. They are about accepting your own weaknesses and forgiving yourself and learning that it's ok to have a bad day if you promise to pick yourself back up and not stay down.
Choose to try again every day.
99% of the time, this is how my workouts go.
But sometimes you have a bad day. Sometimes you just aren't feeling it, mentally, physically, or both. Today was one of those days.
I went to the gym and for whatever reason, I couldn't get into anything I tried to do. I was grouchy and just wanted to sit down and pout. I'm sore, I had a long, rough day at work, a mountain of chores waiting at home, craving some ice cream, but denied it; I just couldn't find the joy, but I forced in an hour of cardio anyway so that at least I wouldn't have to regret doing nothing.
When I got home, I still felt crappy. If there was an endorphin high, my grouchiness was drowning it out.
I don't mean for this post to be such a downer, but I want you to know that my workouts are not always kittens and roses. I don't always love them. I don't always want to be there. I don't always eat clean.
But I also want everyone to know that it's normal. If you have a bad day, it's ok! Just go to bed and start over fresh tomorrow. Discipline and dedication aren't about being perfect all the time. They are about accepting your own weaknesses and forgiving yourself and learning that it's ok to have a bad day if you promise to pick yourself back up and not stay down.
Choose to try again every day.
Tuesday, February 7, 2012
Strength
Sometimes I find myself focusing more on the looks in the mirror and I get discouraged if I don't see the results I'm looking for as quickly as I want to see them.
But I have to take a step back and remind myself that things are indeed changing and the proof is in my strength.
Three months ago, I was struggling to dead lift a 30 lb barbell. Now I'm dead lifting a 55 on the bosu ball!
Three months ago, I was curling 8 lb dumb bells and now I can curl 15s.
Three months ago, I was doing Arnold presses with 10s. Now I'm pressing 15s.
Three months ago the fastest I felt comfortable running was 5.0 on the treadmill. Now I'm doing 5.7.
So when you think things aren't changing and start to get discouraged with your progress, step back and look at how much stronger you are now than when you started. I guaranty that you'll see and feel the change, and just remember that strong is sexy.
Peace.
But I have to take a step back and remind myself that things are indeed changing and the proof is in my strength.
Three months ago, I was struggling to dead lift a 30 lb barbell. Now I'm dead lifting a 55 on the bosu ball!
Three months ago, I was curling 8 lb dumb bells and now I can curl 15s.
Three months ago, I was doing Arnold presses with 10s. Now I'm pressing 15s.
Three months ago the fastest I felt comfortable running was 5.0 on the treadmill. Now I'm doing 5.7.
So when you think things aren't changing and start to get discouraged with your progress, step back and look at how much stronger you are now than when you started. I guaranty that you'll see and feel the change, and just remember that strong is sexy.
Peace.
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