Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Lift heavy, Small Reps
Lat pull downs 12x3
Lat pull backs 12x3
Bicep Curls 12x3
Bicep pull ups 12x3
Bar curl, with bench bar 12x3
Treadmil incline (8): 15 minutes
Arnold press, with free hand weights: 12x3
Bench press: 12x3
Burpee box jump: 6x3
Tricep dips: 12x3
Tricep pulldowns: 12x3
Tricep extensions (over head): 12x3
Toe to bar: 6x6
oblique twist with medicine ball: 12x3
Leg lifts/roman chair:12x3
Leg curl: 12x3
dead lift: 6x3
Barbell lunges: two gym lengths
side deltoid raises (each arm): 12x3
Forward deltoid raises (each arm): 12x3
Cardio: Elliptical or bike (30 minutes)
Friday: Shoulders/rotator cuff
barbell shoulder press: 12x3
Bar upright row: 12x3
Barbell pushup: 12x3
cable side raises: 12x3 (each arm)
Full cable external rotation ( each arm) 12x3
Same as above for the back/abs and cardio
I try and change it up each time.
Sunday: DAY OF REST
Watch my video for some of my favorite exercises.
My Nutrition Program View My Full Nutrition Program
Nutrition is by far one of the most important categories you need to masters. If you don't have a good nutrition, working out is almost useless. Sometimes you see people in the gym and they workout so much but they see no results? That's why. It has taken me a good two years to nail my nutrition, so I know it is hard. Plus I am a college student, who has limited resources. My biggest advice for newbies is keep a log of your food intake.. to prevent over or under eating. This is what a general day looks like for me:
Meal 1: Special K cereal/ Greek Yogurt
Meal 2: Granola Bar/ Protein Shake
Meal 3: Salad/chicken, Vegies
Meal 4 (after workout): Protein Shake, generally mix in a banana
Meal 5: Dinner, Chicken.. any protein I can get my hands on generally
I try and get in 6 meals a day but If I don't, I do not force myself to eat 6. But keep your meals spaced out. At least 3 hours between is good to aim for. A lot of people cook their meals a head of time, being at college, I don't really have the resources to, but when I am at home... I do!
My Supplement Program View My Full Supplement Program
I believe supplementation is very high on my list because I am a woman, who can not gain muscle mass easy! I generally use: Pre-workout, Post-workout, multivitamin, amino acids and an omega 3.6.9. blend.
Pre-workout: Assualt (MusclePharm)
Post-workout: Dymatize (XT) Elite Protein
Multivitamin: Everyone must take a multivitamin, essentially to stay alive! You need nutrients! Since I am very active, like most of you, I take an active womens multivitamin. Taking a specific multivitamin meets my specific needs, since I lose a lot of nutrients when I workout. If you take a standard vitamin, such as "Walmart" brand, the supplier is assuming you are working for a desk job for 8 hours with minimal activity. I can not stress enough, do your research and make sure the certain products meet your needs before you buy them. The brand I take is "Women's Ultra Mega Active" from GNC. Bodybuilding.com also has numerous supplements and vitamins that could meet anyone's weight/health goals!
Amino Acids: Pill form, just because it is easier and quicker than drinking amino acids. Either way, a person must take in some sort of amino acid supplement because a lot of processed food, does not give you the recommended amounts.
Omega 3.6.9 Blend: I love this blend because it supports multiple things.
-Regulate metabolism & burn fat
-Support Healthy Organ Function
-Support Cardiovascular Health
-Stimulate skin & Hair Health
-Support Healthy Cholesterol levels
If you have any questions or need help finding a supplement, there are many forums and videos on bodybuilding.com! Please educate yourself with the free resource. Also, I am always here to answer questions about a specific product I am using.
Have a wonderful day!
My Motivation Program View My Full Motivation Program
Don't limit your challenges, challenge your limits!
Being motivated has always been hard for myself. I am an all around happy person but like most people, life in general can drain a person. The gym puts my small problems in perspective and brings me back to my equilibrium. All of us have hard days.... those days when going to the gym does not even seem realistic! But it is!! You just have to push yourself and have faith that there WILL be a good outcome. I believe the hardest moments in our lives shape who we are. If you are mentally strong and can push yourself through one tough day, NOTHING can tear you down. Go to the gym and leave all your problems at the front door, the gym is your alone time! Push yourself to be the best version of yourself, I promise it will not only bring you physical pros but happiness as well. Find your balance and above all never give up.