Working It Out

I have been posting my diet, so I thought I would post my workouts too.

I have been focusing on building a stronger glute section but not engaging my quads and hamstrings so I started doing incline treadmill work as opposed to stair climber. I aim for 40 min 3-4x's a week. I walk at 15% incline from 3.0-3.5mph. It sounds wimpy compared to my sweat sessions on the stairmaster, but my heart rate maintains around 150.

I also do sprint intervals 3x's a week. I found a great interval circuit on pinterest.
00:00-05:00 4
05:00-08:00 6
08:00-09:00 7
09:00-12:00 6
12:00-13:00 8
13:00-16:00 6.3
16:00-17:00 7.3
17:00-20:00 6.3
20:00-21:00 8.3
21:00-24:00 6.6
24:00-27:00 7.6
27:00-28:00 6.6
28:00-29:00 8.6
29:00-32:00 6.6
32:00-33:00 9
33:00-36:00 6
36:00-40:00 4

Today was chest and back with abs. I love to lift weights but have the issue of building muscle easily. Don't be jealous because I get the other side of that coin where I do not loose fat easily either. I have been grabbing the 5-10lb dumbbells even though I want nothing more than to hold a 25-30lb dumbbell. I feel funny when I look in the mirror and see my veins popping out as I curl 5 lbs. It's just odd. Oh well.

I like to add plyo exercises in my circuits to increase my calorie burn. Plus, I like to work hard!

SuperSets

Back/Chest

Wide Grip Pulldown - 20 pounds 3x15
KettleBell swings - 15 pounds 3x15

Narrow Reverse Grip Pulldown - 20 pounds 3x15
Push up Jacks 10

T-Bar Row- 25 pounds 3x15
Dumbbell Decline Chest Flye - 8 pounds 3x15

Cable Row - 20 pounds 3x15
Bench BarBell Press 20 pound 3x15

Abs

Decline Sit ups 3x15
Plank x 45 sec. (between each set)

Reverse Crunch 3x15

Cable Crunch 3x20
Bicycles 3x20

Post-Workout - Arms feeling strong and lean

What I ate today...

Meal one: Spinach Smoothie
Meal two: Veggie Quiche and Sweet Potato
Meal three: Baked garlic chicken and salad
Meal four: ground turkey patty and asapragus
Meal five: low carb tortilla and almond butter with 1 strawberry
I was snacky when I got home so I ate 1 cup of broccoli and drank water.
Meal six - I plan on making a egg white veggie omelet! :)

- Whittney C.