Shoulders, Legs, Calves, Glutes

Tuesday November 11, 2011

HAPPY VETERANS DAY

Yesterday was a crazy day at the gym to say the least..I will spare you the details, had some nut jobs though made it interesting. I pushed myself in every aspect of my workout though! Today I am definitely feeling it. 

Here is now I know I am getting stronger: I did bench press yesterday; last week I did about 50 pounds by myself 60 pounds I was struggling. Last night I ended up doing about 65 to failure. All by myself...! The program works if you work it!

Today I am upping the level!

 Shoulders, Legs, Calves, and Glutes 

Step-Up with Knee Raise (2 minute warm up) 

Barbell Shoulder Press    1-2 warm up sets; 4 x 11 reps
--CA: 2 minutes Med ball slam  

Dumbbell Shoulder press   3 x 11 reps
--CA: 2 minutes bench Step ups 


Standing Dumbbell Upright Row   3 x 11 reps
--CA: 2 minutes  kettle ball Swing

Barbell Squat     4 x 11 reps--CA: 2 minutes pre core

Dead Lift    3 x 11 reps 
--CA: 2 minutes jump rope

Hamstring Curl    3 x 11 reps 
--CA: 2 minutes med ball slam

Seated calf raise  3 x 11
--CA Donkey Kicks   

Giving Back

Monday, November 10, 2014

 Week 4

Chest, Triceps, Abs 

Turning up the heat this week! Last week I killed it in the gym with kicking up a notch with high reps and high weight. This week will be less reps but I should be able to lift heavier on each set. I will be pushing myself about 5-10 pounds on major lifts and even more when I get to my leg workouts. 

Warm Up:   Jump Rope                                    5 minutes 

Barbell Bench Press (M Grip)                          1-2 warm up sets; 4 x 10 reps 
--Cardio Acceleration (2 minutes): jump squats

Incline Dumbbell Press                                     3 x 10 reps
--Cardio Acceleration (2 minutes): treadmill

Decline Dumbbell Bench Press                         3 x 10 reps
--Cardio Acceleration (2 minutes): per-core

Dips                                                                 4 x 10 reps
--Cardio Acceleration (2 minutes): kettle ball swing

Close-Grip Barbell Bench Press                       4 x 10 reps
--Cardio Acceleration (2 minutes): jump rope

Hanging Leg Raise                                            3 x 10 reps
--Cardio Acceleration (2 minutes): treadmill

Fitness Inquiries 

Since I have started lifting; I have gotten some inquiries from friends of mine who want workouts and meal plans! If you would like some tips on how I keep off the weight and eat clean and lift please email me at 

LucilouFit4life@Gmail.com 


Thanks!

Luciana  

Feeling Great!

Day 18 Chest, Triceps, Abs 

Tomorrow I will be doing chest, triceps, and abs. The last three days I was lifting super heavy; Thursday the whole game is going to change. I will be switching my reps with these exercises being intense and my muscles will defiantly experience fatigue on a whole other level. welcome to high-reps! My sister from another mister will be joining me! I will add pictures later tomorrow night! 

Jump Rope warm up                          2 minutes 

Incline Dumbbell Flyes   1-2 warm up  3 x 21-30 reps 
----Cardio Acceleration: step ups Kettleball

Dumbbell flyes                                       3 x 21-30 reps 
----Cardio Acceleration squat jumps 

Cable Cross overs                                  3 x 21-30 reps 
----Cardio Acceleration: goblet squat

Triceps push-downs                              3 x 21-30 reps 
----Cardio Acceleration: push ups 

Standing dumbbell Triceps Extensions    3 x 21-30 reps 
----Cardio Acceleration: precore 

Cable lying Triceps Extensions                 3 x 21-30 reps 
----Cardio Acceleration:  swings 

Crunches (boso ball)                              3 x 30 reps 
----Cardio Acceleration jump rope

Standing cable side crunches                  3 x 30 reps 
----Cardio Acceleration: step ups 

Progress Pic

Here is my back a month ago; the top is from LAST Night; The one below is from Last Month! 

Tuesday-My Favorite Day

Week Three Day 2: 

GO VOTE

 

Yesterday I did a personal record on each of my exercises; I amaze myself when I see those results. Keep pushing through it. Half way through this cycle 

Legs, Shoulders, Calves, & Glutes

Whatever I lift I always make sure to record it. I know I will be doing this rep range in about three weeks so my plan is to beat what I lift today.

Bench Step-Ups  2-3 minute cardio warm-up

Barbell Shoulder Press  1-2 sets warm up; 4 x 5 reps
1 minute--cardio acceleration-med ball Slam

Standing Alternating Dumbbell Press 3 x 5 reps
1 minute--cardio acceleration- mountain climbers

Smith Machine One-Arm upright Row 3 x 5 reps
1 minute--cardio acceleration- jump rope

Barbell Squat 4 x 5 reps
1 minute--cardio acceleration

Barbell Deadlift 3 x 5 reps
1 minute--cardio acceleration

Bodyweight Walking Lunge
1 minute--cardio acceleration

Seated Calf Raise
1 minute--cardio acceleration

Donkey Kicks
1 minute--cardio acceleration  


This morning I woke up a little late; I went to bed around 1030 last night; woke up at 230 thinking it was 5:30. Needless to say I was awake for a few hours trying to get back to sleep :( 

Breakfast

coffee
Green Tea
Almonds
Chobani Greek yogurt (pineapple)

Lunch

Shaved Ham
chicken (roasted)
Carrots
cottage cheese

Pre-gym
not sure yet :)

Dinner

shaved ham
avocado
peas
banana
who knows :) 

Food for Thought...

First thing that comes to mind when I think of the word Cellulite is cottage cheese; just like everyone else. It scares many, even me! The past few years since I have aged, and not been in swimming I noticed my legs were starting to get gross ( in my view)  I started to squat, and do donkey kicks, I have seen a huge difference! I recently read online that coconut oil helps with this as well! Every night I warm up my unrefined organic coconut oil and rub it on my legs! Mixed with a healthy diet and exercise I have seen amazing results! 

Make it a great day!

Progress

Week Three-No Stopping now

Starting my week three and I am feeling great! tired, but great. this week I will be upping up the weights and decreasing my reps. Here is my workout for Monday. It is Chest, Triceps, and Abs. I have also included what I have for food. I took a progress photo of my triceps, they are forming; slowly but surely! :) 

Chest, Triceps, Abs

Jump Rope- warm up for about 10 minutes 

Barbell Bench Press    1-2 warm up sets; 4 x 5 reps (heavy weight remember!) 

---Cardio Acceleration: step ups 1 minute

Incline Dumbbell Press  3 x 5 reps 

---Cardio Acceleration; jump squats 1 minute

Decline Dumbbell Press  3 x 5 reps 

---Cardio Acceleration: jump rope 1 minute

Dips 4 x 8 reps 

---Cardio Acceleration: step ups

Close grip Barbell Bench Press 4 x 5 reps 

---Cardio Acceleration-kettleball swing 1 minute

Cable Crunch 3 x 6 reps 

---Cardio Acceleration: pre-core high intensity 1 minute

Boso Crunches 3 x 80 reps (feel the burnnn!) 

---Cardio Acceleration--Jump rope 1 minute

Breakfast

gluten free pancakes

strawberries

2 pieces of organic bacon

egg white omlet with spinach, and tomatoes

A.M. Snack

pineapple greek yogurt

almonds 

Lunch

carrots

tomatoes

cucumbers

italian sausage ( i made it :) ) 

avocado

marinara

peas

P.M Snack

coconut oil popped popcorn with pink salt

raisins

pre-gym

apple and natural peanut butter

Dinner

Spinach
cucumbers
peas
hummus
tomatoes
onion
Italian Sausage 
avocado 

busy bee

Been super busy with work and lifting. I have been still going at it each and every day, been seeing positive results thus far! I will post when I can ;) 

Luciana

Pain Demands to be felt

Tuesday- Shoulders, Legs, calves 

Exercise	Repetitions
Step-up Knee Raises	2-3 minutes
Barbell Shoulder Press Cardio acceleration: bench step-ups	4 x 11 reps
Standing alternating dumbbell press Cardio acceleration: kettlebell swing	3 x 11 reps
Smith Machine One-Arm Upright Row Cardio Acceleration: sprints	3 x 11 reps
Barbell Squat cardio acceleration: side lateral to front raise	4 x 11 reps
Walking Lunges cardio acceleration: mountain climbers	3 x 11 reps
Standing calf raises  cardio acceleration: Lateral Bound	3 x 11 reps
Seated calf Raise cardio acceleration: squat jumps	3 x 11 reps

Today's leg workout is going to push me to the limit! The heavy, compound lifts and cardio acceleration exercises is changing my muscle strength and endurance. After yesterday's exercise session I slept like a baby. I am more alert these days, although I gotta say getting up at 0640 with 20 minutes to get out the doors sucks but who do I have to impress! 

Pain demands to be felt...my FAVORITE quote. like legit my favorite quote from Fault within our stars (can you tell I love that movie?) 
My body is sore, and there is a growing strength I feel inside me that allows me to go each day. I don't think about anyone or anything during my workout: the thing I in vision before each workout is how wonderful I am going to feel when I step out with confidence and spunkiness on my vacation :)

Food

Breakfast
oats (chia seed/flax mix) and flax seeds
strawberries
coffee
green tea



snack
Greek yogurt
walnuts

lunch
pot roast 
(corn, carrots, onions, black beans, bacon, beef, peas, green and red bell pepper, & potatoes)

Pre-gym
banana
natural peanut butter



Dinner
hummus
chicken
celery
cauliflower
milk
 

Have a great day peeps!

(:

Luciana