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

Monday Madness

Monday-Chest/Triceps/Abs

Exercise	Repetitions
Step-up Knee Raises	2-3 minutes
Barbell Bench Press (Medium Grip) Cardio acceleration: Bench Step ups	4 x 11 reps
Incline Dumbbell Press Cardio acceleration: Dumbbell Clean	3 x 11 reps
Decline Smith Press Cardio acceleration: Running in place	3 x 11 reps
Dips Cardio acceleration: Kettlebell Swing	4 x 11 reps
Close-Grip Barbell Bench Press Cardio acceleration: Smith Power clean	4 x 11 reps
Cable Crunch Cardio acceleration: Bench Step-Ups	3 x 11 reps
Smith Machine Hip Thrust Cardio acceleration: Quick Step-ups	3 x 11 reps

 

Cardio acceleration is all about replacing your rest periods with high-intensity activity. You move directly from cardio acceleration movements to resistance exercises.

Breakfast
Oats with Flax seeds (and chia and flax blend
strawberries
coffee
orange Juice

Snack
Banana w/almond butter

Lunch
Roast Chuck Beef
Wild Rice Blend
Celery
Cauliflower

Pre gym
apple
Grapefruit
almonds

Dinner
quinoa
pot Roast (crockpot)(corn, carrots, celery, onions, peas, bacon, kale, potatoes, beef)