Working/Intake schedule

So basically my workout schedule is only four days a week (weights) and light to no cardio on my rest days.

My workouts are:
Monday: Back and Calves
Wednesday: Chest and Shoulders
Thursday: Biceps and Triceps
Friday: Legs and Calves

As for eating, I eat roughly 1500-1700 calories a day. 43% protein, 34% carbs and 23% fat. I usually refeed on squat and deadlifting days because I need the extra strength (I’m not lifting as heavy for bench so until I hit 85-90lb, I wont refeed on chest days) so on those days I eat close to 2200 calories with the same percent macros.

xoxo

For ThatStrongChick

4 months ago // 5 notes
IF Day III

Went to the gym this morning for squats!

Barbell squats RPT

  • 2x12 bar only
  • 1x6 bar with 50lb added
  • 1x6 bar with 40lb added
  • 1x8 bar with 20lb added
  • 1x12 bar only

Barbell goodmornings

  • 2x6 30lb
  • 3x6 40lb
  • 1x8 20lb
Walking kettle bell lunges
  • 1x10 30lb total
  • 1x10 50lb total
  • 1x10 body weight

Standing calf raises

  • 2x35 body weight

Feeling great right now! My legs and butt already hurt, plus my chest is killing me from the bench presses yesterday. I get to rest all weekend (with the exception of a few yoga classes) and then I do dead lifts Monday morning. Exciting!

Hunger was normal after my workout, and it disappeared after I got my coffee this morning:) I’m just excited to eat later because I brought a PB&J sandwich and one of my dad’s peanut butter caramel protein bars. Gotta get my macros up today because it’s a TDay, so gotta aim for 192g protein, 220g carbs, and 61g fats.

Ever since I started the leangains IF program I’ve been in such a great mood! No more self-doubt or depressed feelings.. I’m just happy.

Hope everyone has a happy, healthy and beautiful day! Love y’all xo

9 months ago // 1 note
Workout!

Arms babyyy;)

Treadmill: 5min run

Barbell curls: 1x15 30lb, 1x12 40lb, 1x8 50lb
Barbell skull crushers: 1x15 20lb, 1x12 30lb
Dumbbell bicep curls: 1x12 15lb, 1x10 17.5lb, 1x4 20lb
Standing dumbbell tricep extensions: 1x10 17.5lb, 1x10 20lb
Flat bench dumbbell press: 1x12 17.5lb, 1x10 20lb, 1x8 22.5lb, 1x8 25lb, 1x10 15lb

Treadmill: 20min HIIT (1min walk, 1min full on sprint)

1 year ago // 3 notes
Workoutt

Because I haven’t posted one in awhile, I’m posting my workout from the other day:)

Gym
Treadmill: 20min// 5min jog, 15min HIIT (1min sprint, 1min walk, cont)

Barbell bicep curls: 1x15 30lb, 1x12 40lb, 1x8 50lb, 1x30 20lb
Incline dumbbell bench press: 1x15 17.5, 1x12 20lb, 1x10 22.5lb
Bent over row: 1x10 45lb
Tricep extension: 1x12 15lb, 1x10 17.5lb
Reverse grip lat pulldown: 1x15 55lb, 1x12 70lb, 1x10 85lb, 1x8 90lb, 1x6 95lb, 1x18 100lb
Chin ups: 1x8 bodyweight
Pushup jacks: 2x5 bodyweight

Punching bag: 40min hardcore haha

Insanity
Polymetric Cardio Circuit

1 year ago // 0 notes
J u s t B r e a t h e: NEW Cut Routine!

beccasfitlife:

Monday » Chest day

  • Flat Dumbell Bench Press: 4 Sets of 15, 12, 10, 10
  • Incline Straight Bar Bench Press: 4 Sets of 15, 12, 10, 10
  • Incline Dumbbell Flys: 4 sets of 15, 12, 10, 8 then drop set 3 times. So on the last set without rest pick up lighter weight and continue.
  • Machine Bench Press: 5 sets of 15, 15, 12, 10, 10
  • Butterflies: 15, 15, 15, 15
  • Finish strong with 3 sets of pushups to failure

Tuesday » Legs Day

  • Back squat: 5 sets of 12, 10, 8, 6, 15
  • Leg Press: 5 sets of 15, 12, 10, 6 and 20 
  • Leg extensions SIX sets 15, 12, 12, 10, 8 » SUPERSET these with body weight squats and after body weight squats you have ONE minute of rest.
  • Ass to grass squats on smith machine 3 sets of 15
  • Finish strong with front squats 3 sets of 12-15
  • Calf machine and do 10x10x10’s.

Wednesday» Upper Back

  • Pull up machine to warm up, whatever you are capable of for difficulty of 3 sets at 12-15 reps
  • T-Bar Rows: 4 sets of 15, 12, 12, 10
  • Close grip pulls on cables: 4 sets of 15, 12, 10, 10
  • Lat Pull down: 5 sets of 15, 15, 12, 10, 10 » DROP SET lighten the weight 3 times and keep pushing through
  • One arm dumbbell rows: finish strong - pull high 3 sets of 12

Thursday » Shoulders Day

  • Dumbbell military press:20, 16, 14, 12
  • Arnold Dumbbell Press: 15, 12, 10, 8
  • Push Press(keep it on the rack): 10,10,10
  • Shrugs: 15, 12, 10,10
  • Side dumbbell raises: 15, 12, 10 SUPERSETwith front raises at same rep count push through the burn

Friday » Arms Day

  • Close-grip bench press: 6 sets 15, 15, 12, 10, 10, 10
  • Skull crushers: 4 sets: 15, 12, 12, 10
  • Pull a bench into the cable room and sit on it while doing straight bar push downs: 4 sets of 12-15
  • Tri Ladder superset with straight bar bicep curls—> bicep curs 4 sets of 15, 15, 12, 12
  • Dumbbell Concentration Curls: 4 sets of 15, 12, 10, 10 —> these are gonna suck
  • EZ Bar Curls: 4 sets of 12, 10, 10, 8
  • Dumbell Curls: 4 sets of 15, 12, 12, 12 DROPSET 2 more times

Saturday » Lower Back and Hammies

  • Straight Leg Deads: 5 sets of 15, 12, 10, 8, 6, The following week you do 5 sets of 5 alternate each week
  • Wide Grip lat pull downs: 4 sets of 12
  • Back Extensions: Hold anything from a 10lb to 25lb weight while doing 4 sets of 20 of those
  • Hamtractor: 3 sets SUPERSET with seated leg retractor? You have 2 mins rest in between sets.
CARDIO:
  • 6 days a week.
  • HIIT (usually around 20 minutes) + incline walking/stairmaster except for Mondays and Fridays because they are before legs days. :) Legs days I only do stairmaster.

Ahh Becca this is awesome, good luck with your cut routine! xo

1 year ago // 169 notes
Workout!

Gym
Arc trainer: 10min

Barbell bicep curls: 1x12 30lb, 1x10 40lb, 1x4 50lb (PR!), 1x20 20lb
Bent over row: 1x12 20lb, 1x10 22.5 lb, 1x8 30lb, 1x30 15lb
Incline dumbbell bench press: 1x12 20lb, 1x10 22.5 lb, 1x8 25lb, 1x20 15lb
Bosu ball pushups: 1x10 bodyweight
Chin ups: 1x5 bodyweight
Tricep extensions 21: 1x7 bottom, 1x7 top, 1x7 full 20lb (repeat x2, add 5lb)

Insanity
Cardio Power and Resistance

My anger-management cool down
10min going at a punching bag as hard as possible

1 year ago // 1 note
1 year ago // 2,485 notes
Workout!

Gym
Treadmill: 5min

Neutral-grip dumbbell incline press: 1x12 15lb, 1x10 17.5lb, 1x8 20lb, 1x6 22.5lb, 1x4 25lb, 1x15 15lb
Reverse-grip barbell curl: 1x10 30lb
Barbell curl: 2x10 40lb (these are getting easier.. time to hit up 50lb!)
Dumbbell bent over row: 1x12 17.5lb, 1x10 20lb, 1x10 22.5lb, 1x8 25lb, 1x6 30lb, 1x15 15lb
Wide-grip lat pulldown: 1x12 55lb, 1x10 70lb, 1x10 80lb, 1x8 85lb, 1x6 90lb, 1x4 100lb (PR!), 1x20 55lb
Tricep extension 21’s: 3x21 total 20lb, 1x21 total 10lb

Fit Test (One minute AFAP)
Switch kicks (2kicks = 1rep): 45
Power jacks: 60
Power knees: 67
Power jumps: 25
Globe jumps: 11
Suicide jumps: 18
Pushup jacks: 19
Low pank oblique: 20

1 year ago // 2 notes
fitvillains: Reminder: YOU DON’T NEED FANCY EQUIPMENT! Stairs can be used for effective cardio AND lower body work. You can also use them for V-sits (ab work), more difficult planks & pushups (put your feet on them), tricep dips and a million other exercises. Be creative! Other D.I.Y. workout tools? Kitchen Counter: Great for ‘power’ pushups. Push yourself off in a plyometric fashion, and catch yourself before lowering. Great way to improve your pushups on the floor! Chairs: The possibilities are endless! Step Ups, leg lifts, crunches, russian twists, elevated hip raises, mountain climbers (put your feet on the chair), box jumps etc. Socks/Towels: SLIDE & GLIDE! One leg squats, lateral skaters (remember skating with your socks as a kid?), mountain gliders (glide your socks forward and back in plank), Star Planks (in plank position, widen and narrow your feet in a sliding motion). Place them under your hands to use for sliding pushups! Your BED! The soft surface and bounce makes some moves more fun (and challenging). Try your normal floor routine on your bed, and use pillows for elevation, support and instability. Mirrors: Check your form! And… check yourself out. Werk. The Wall: A sneaky tool! Try climbing up with your feet (from plank position), squat holds (back on wall), pushups, or use it for balance for your one-legged booty work. Laundry Detergent Bottles: Unless you’re an eco-freak, you may have a few lying around. If the handle is big enough, you can fill it with water for a DIY Kettlebell. You’re only limited by your imagination! Play, have fun and use what you’ve got! xo
High Intensity Workouts with NO Equipment

1) Bodyrock Side Burpee Challenge
2) Bodyrock Fierce Friday Workout
3) Bodyrock Amazing Abs Workout
4) Bodyrock 600 Rep Fat Burner
5) Bodyrock Run the World Workout
6) Bodyrock Hot Attack Workout
7) Bodyrock 4 Minute Workout for a Busy Day
8) Bodyrock 6 Minute Workout
9) Bodyrock Butt and Fat Loss Workout
10) Bodyrock Yeah Workout

(Source: toinfinitebeauty)

1 year ago // 8,487 notes
Workout

Treadmill: 10min (1 mile! booya)

Smith machine sumo squats: 1x10 70lb, 1x10 90lb, 1x8 100lb, 1x6 110lb
Oblique side bend: 2x20 10lb eachside, 1x10 25lb eachside
Wide grip lat pulldown: 1x10 60lb, 1x10 70lb, 1x8 80lb
Rope tricep extension: 2x10 20lb, 1x8 25lb
Barbell goodmornings: 3x10 40lb
Incline dumbbell bench press: 1x12 17.5lb, 1x10 20lb, 1x8 22.5lb
Seated low row: 1x10 55lb, 1x10 70lb

Elliptical: 5min
Treadmill: 1min walk, 2min jog, 2min fast walk uphill

Doing cardio recovery Insanity later, and I’ll probably go for a short run or jump on the stairmaster for 10min.. gonna make today productive:)

1 year ago // 1 note
Morning workout 4/8

Track
1/2 mile jog

Stairs: 1x220 steps FAP
Jumping jacks: 1x30sec FAP
Butt kicks: 1x30sec FAP
High knees: 1x30sec FAP
Repeat x2

Power jumps: 1x10 FAP
4 pushups with 50m sprint: 1x4 FAP
Repeat x2

Plyo lunges: 1x10 each side FAP
In and out crunches: 1x30sec

1/4 mile jog

Burned a little over 380 calories with this workout.. booyaaa;) xo

1 year ago // 1 note