Quick update & workouts

Hello blog world!

Sorry I have neglected you this week. See, I’ve been pretty busy so I haven’t had the chance to post yummy recipes and other fun stuff. I’m sure I’ll get to share something with you this weekend. I’m getting ready to travel next week to San Diego as Steven (my oldest son) is graduating from the Marine’s boot camp and he will come home for a week as a Marine! I’m very excited about that to say the least! After that he’s going back to receive more training.


Here is what I’ve done so far this week:


Monday: Chest & Back
Chest
Barbell Bench – 95lbs – 3 sets of 8 reps
Pec Dec – 60lbs – 3 sets of 10 reps
Back
Close grip chin ups – 3 sets of 4 reps (I stink at these! I will get better)
Dumbbell rows – 70lbs – 3 sets of 8
Seated High Row – 90lbs – 3 sets of 10


Tuesday: off


Wednesday: Shoulders & Triceps
Shoulders
Military presses – 70lbs – 3 sets of 7 reps
EZ bar upright row – 70lbs – 3 sets of 8 reps
Seated rear lateral raise – 25lbs (on each hand) – 3 sets of 10
Triceps

Smith machine close grips – 105 lbs – 3 sets of 8 repetitions
2 hand DB extensions – 35 lbs – 3 sets of 8 repetitions
Lever Triceps Dip – 130 lbs – 3 sets of 8 repetition



Thursday: Legs & Biceps (didn’t do squats today… short workout for legs) 
Legs

Stiff leg deadlifts – 125 lbs – 3 sets of 8 reps
Step ups – 30lbs (on each hand) – 3 sets of 10 reps
Standing Calves – 120 lbs – 4 sets of 16 reps
Biceps
Cable curls – 15lbs – 3 sets of 20 reps
Concentration curls – 10lbs – 3 sets of 18 reps
Preacher curls – 35lbs – 3 sets of 10 reps

Now is time to show off my leg progress. I’m pretty happy how they’re starting to look considering that women hold most of their fat on their legs, hips & buttocks area. I achieved this by doing heavy leg weights (specially squats). This is a result of my regular workout routine & diet. I.e, I’m anxious to see what I can achieve during my contest preparation for 7/2011. I must say that running will never give you this look. In fact, if you run too much, it may destroy any muscle you may be trying to put on. More on that later… but for now, please excuse the veiny legs & scrawny calves as I blame my genetics for that 😀

P I N_______I M A G E

Cardio update:
Speaking of running, last week I mentioned that I was going to start doing cardio that week and I kept my promise! I did cardio 2 days plus 1 zumba class which should count as cardio time. I ran/walk around my neighborhood for 2.7 miles and it took me about 25 minutes. This week I did 3 days of walking on the treadmill for 45 minutes. This is a major accomplishment for me since I mentioned before… I hate do not like doing cardio at all! (and I haven’t done it in years!) I rather lift heavy weights for 2 hours straight than to run for 30 minutes. See, at one point I used to love running! In fact, I was very good at it. From the 3rd grade to my last year of high school I did competitive track & field. My specialty was 100 meter sprints and high jumps. I won many races and competed regionally. Unfortunately when I was about to compete nationally I hurt my knee so I couldn’t do it anymore. I didn’t continue doing it as that’s when I came to the U.S. I was very bummed!

I don’t know what happened to me that now I do not like running. It may be that I was never a long distance runner and even then, I didn’t like it at all. Who knows, I may end up liking it eventually. But for now, it’s something I need to do so I’m just doing it! No more excuses!!
(first images shows the distance I did outdoors – second image shows what I did on the treadmill)

Remember guys, you can’t out-train a bad diet!!!

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