Awesome “Arms & Abs” October!

I’ve created a workout calendar for October! If you’re up for the challenge, try out the “Awesome Arms & Abs October” challenge! This is NO DAYS OFF! You get out what you put in!

*Please note: If you cannot do a full push-up, modified pushups are acceptable with knees on the ground. Also if doing planks on your forearms is too challenging, you can plank in push-up position. Remember to keep your butt down to work those abs! Also, pay attention to how many SETS of each workout you will be doing. They gradually go up through the month!

This is my first workout calendar! Please let me know how you liked this workout and how challenging it was!

Don’t forget to share this workout with your friends and family!

Awesome Arms and Abs October

Advertisements

The Spartacus Workout!

I was checking my emails one day and I received one talking about the SPARTACUS WORKOUT! It seemed like a pretty hardcore workout and how can I NOT get more info about it with the word Spartacus in it? EPIC! Anyways, I looked it up and it seemed like a tough workout, but not impossible. I started last week doing it 3 times a week starting last week and I’ll keep doing it for… I don’t know… maybe 8 or 12 weeks.

Want to do it with me? Here we go!

  • Station 1: Goblet Squat.
  • Station 2: Mountain Climbers
  • Station 3: Single-arm dumbbell swing
  • Station 4: T-pushup
  • Station 5: Split Jump
  • Station 6: Dumbbell Row
  • Station 7: Dumbbell side lunge and touch
  • Station 8: Pushup-position Row (Renegade Row)
  • Station 9: Dumbbell lunge and rotation
  • Station 10: Dumbbell push press

You do as many reps as you can with perfect form for 1 minute and rest for 15 seconds before the next station. Once you complete all 10 stations rest for 2 minutes then complete the entire circuit again! Do this until you complete 3 full circuits. The entire workout lasts about 40 minutes.

It is INTENSE!! I use 10lb. weights, but you can definitely do this workout without weights or with lighter dumbbells.

This is a great workout if you don’t feel like going to the gym and want to get an intense full body workout at home! PLEASE let me know if you try it 🙂 I’m interested to see what people think about it!

 

Busy, busy busy!

This past summer I told myself that I was going to go hard in gym during the fall/winter months, but apparently I don’t have as many days to work out as I’d like. I can go to the gym Monday/Wednesday and go running on Friday after work, but that’s it. Why? Because I joined my friend’s bowling league! That’s right. BOWLING! We bowl on Thursdays, and I practice Tuesdays with my  boyfriend’s dad. Once I get more comfortable, I will probably stop practicing Tuesdays and use that day to workout.

Because of my lack of time, I will need to go extra hard on Monday/Wednesday! I’ve been on this great path of losing weight, and I don’t want to ruin that.

I want to lose at least 9 more pounds in the next 2 months to meet my 2nd mini-goal of hitting the 150s! I hope I can do it!

H.A.M Week

So my bf decided (for the both of us) that we should just go H.A.M (Hard As A Motherf***er) for one week in the gym. That week is this week. This consists of:

M/W: 30 minutes treadmill, 1 hour elliptical, abs

T/TH: 30 minutes treadmill, 1 hour elliptical, leg press, bench, curls

After 2 days of this I can say that I. AM. TIRED. More like exhausted really, and boooyyyy am I sore! I don’t even want to go to the gym today. And the bf pretty much made himself sick from working out so hard. This is pure torture people!

Anywhooo, I will be taking my weight and measurements this Saturday morning to see if I have lost anything this past week. *crosses fingers* I swear if that number goes up on the scale I am going to go straight loco on someone’s candy ass.

On a happier note, I can now do 3 sets of 5 on the bench press at 105lbs! ONE HUNDRED AND FIVE POUNDS. Rawr!!! I’m getting stronger and I’m loving it!

On a sadder note, I have on-again, off-again shin splints. Yesterday was on-again. I am definitely getting new running shoes this Saturday (I just had to wait for Mr. Paycheck) 🙂

 

 

 

Shin Splints!

As I was running on the treadmill on Tuesday I felt SHARP pain on the inside of my lower legs, between my calves and shins. The pain was intense and throbbing. I tried to walk it off and then try to do interval sprints but the pain was too much so I had to stop. FREAKING. SHIN SPLINTS. Because I have shin splints right now I haven’t been able to do my leg press workouts or run for the past 2 days. *sigh* This has set me back a little and it’s frustrating. I guess my body is telling me that I need to rest. I’ve also been icing it for the past 2 days.

What’s even more frustrating is that I haven’t officially lost any weight. Have I gained muscle? Aabsolutely. I’M BENCHING 100LBS NOW! My theory is that as of right now I’ve replaced fat with some muscle which is why my weight hasn’t gone down. Even though I haven’t lost weight, I am going to start taking measurements and see if I am losing inches.

Gotta keep moving and stay motivated!

Body Fat

I have been working out HARD the past month, which includes running (training for my 5k), weight lifting, and abs. I have not lost ANY weight. I am going to assume this is because of my weight lifting and my fat is being replaced with muscle.

For my weight lifting regimen I am doing 3 sets of 5 at 90% of my max, gradually increasing my weight:

  • 5/22 – 5/24   Leg Press: 320lbs   Bench Press: 80lbs
  • 5/29 – 5/31   Leg Press: 320lbs   Bench Press: 90lbs
  • 6/14 – 6/21   Leg Press: 340lbs   Bench Press: 90lbs

For running I am on a schedule, but right now I am running on the treadmill:

  • 1 mile at 1.5 incline at 5.5mph
  • 12 incline at 5.5mph for 1 minute (3 times)

I am also doing the Tabata Method for the next 3 weeks, along with ab workouts, elliptical cardio, and other weight lifting. I am working out at least 5 days a week!

That’s a lot huh??! I know weight loss is not fast, but I would like to lose these next 20-30 lbs. Though I do see that my legs and arms are getting more defined and I don’t have as much “belly fat” as I used to. I just have to keep pushing along!

6/19 Workout

So my bf has me on this running schedule that seemed pretty hard to me, and today was Day 1. Sad to say that I only made it through half my workout. I was mad, upset, frustrated, and all kinds of irritated. I was so disappointed with myself and I was almost ready to cry in the gym. I have these high expectations for myself and I want to do all these things right now, but I need to understand that I have to work up to it. *sigh* Tomorrow is another day…