One Day At a Time: Healthy Road to Happiness: November 2014

Tuesday, November 11, 2014

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

Monday, November 10, 2014

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

Wednesday, November 5, 2014

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, November 4, 2014

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!

Sunday, November 2, 2014

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! :)