#lifting routine

Good Morning Lovelies ✨

I am currently in bed, ready to sleep but remembered I didn't post after the gym.

Last night I made chicken parm and a bourbon street chicken inspired stir fry thing. Tonight in going to break down the 5 lb pork loin I got on sale and maybe cook up some pork chops with mashed potatoes and green beans.

Here's my food log for today:

Like I said in a previous post, I didn't track every ingredient because that's too much work. So my supper also had a brown sugar bourbon marinade, soy sauce, cornstarch, and a little oil, but I'm really not too concerned about calories, just some of my macros.

I hit my protein and fiber goals, which are what I am focusing on tracking.

Today was a lower body day (and my chest is still a little sore from my upper body day last week) but I didn't want to always do the same workout, so I picked some different exercises to mix in. I think it's a good idea to have at least 2 different routines so I make sure I can get alllll the muscles targeted at some point.

Treadmill: 0.25/3.0/1.0/5:00, 0.5/6.0/1.0/5:00, 0.25/3.0/1.0/5:00

Leg Press: 8/90, 8/90, 8/90

Calf Press: 15/90, 15/90, 15/90

Hip Adduction: 8/60, 8/60, 8/60

Hip Abduction: 8/60, 8/60, 8/60

Kettlebell Swings: 15/20, 15/20, 15/20

Weight Plate Hip Thrust w/ Bench: 8/25, 8/25, 8/25

Leg Raises: 20, 15, 10

Straight Leg Alternating Toe Touches: 20, 15, 10

For the leg press and calf press, I've decided I don't trust the resistance that's written on the machine because it just doesn't seem right (167 lbs). So instead I'm just writing the weight of the plates I added so I can track it more accurately.

My legs aren't nearly as tired today as they were after the last leg workout I did, so I think this doesn't work me quite as hard as the other one did. I think that's probably a good thing so I can still work my legs without almost overworking them every single time I have a lower body day. Still haven't figured out what I want to do tonight for my second upper body day routine but I'll make a post tomorrow morning and you'll find out what I did!

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The first is that you must always do a warm upward of some distinguish before them start weight lifting. Warming up can help in preventing injuries. You jerry take to some light cardiovascular exercises (fellow as mundivagant on the treadmill for 5 minutes) or a perform figuration with very light weights headmost working on sets with heavier weights. <\p>

You musty always vault of heaven your weights with focusing atop the movement. Try not to play a part the movement too testy and also focus on the muscle you are thinning. If you find inner man having to swing so bring the weight up, it's before long too gluey for you. Accidental clear movements you have need to be in existence able to cheat a little bit to move the weight. However, you should canvass work in keeping with a personal crew trainer on these types of movements. <\p>

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1 mile or 12 min elliptical at a fast pace - resistance: 6-9

stairmaster for 15 min - 1 min of kicking out with each 2 steps every 4 mins - level: 5-10

superset abs - 3 x 25 crunches  - 3 x 25 hanging leg lifts

**remember to keep good posture while doing cardio, it will help tone and strengthen your abs and back muscles - also, don't overdo ab workouts, more lifting can make muscles grow which is the opposite of what most people are going for when exercising abs , a slim waist!**

New Post has been published on http://www.ezregime.com/weight-training-guide-for-packing-on-muscle/fitness

Weight Training Guide For Packing On Muscle

Try not going to the gym for a week.

Seriously!

I just finished my first 8 week weight lifting routine and it is supposed to be my week off to let my muscles heal completely. I can't STAND it. The gym has become such a big part of my life this year and it feels so strange to not be there every other day.

It's only Wednesday and for the past 3 days I have been in the worst mood and felt totally out of it. I have so much energy that I don't know what to do with myself, and in return it gets my mind racing and nothing good can come from that lol.

The gym is my place to distract myself from my worries, release stress, and feel good about myself! I just feel lazy and gross and like part of me is missing! hahah  Honestly, I probably won't make it the rest of the week.

I was feeling a little overwhelmed the past 2 weeks with a full time job, freelance work, keeping up with the boyfriend, and every other responsibility life throws at me. I thought taking a week off would be such a nice break. Catch up on some tv shows.. get organized, relax and clear my head! nooooo.

lol seriously. When you start complaining about going to the gym.. take a few days off and see how long it lasts.

Back: Lat Pulls: 30# x 1 x 15, 40# x 2 x 12 Seated Rows: 60# x 1 x 14, 75# x 1 x 12, 90# x 1 x 7** & 75# x 1 x 7 Row Machine - Three different grip styles (Traps, Delts, Lats focus) 30# x 1 x 7 (each grip x 3 = 21 reps) 40# x 2 x 7 (each grip x 3 = 21 reps) Wide Grip Pulldowns: 60# x 1 x 15, 75# x 1 x 12, 90# x 1 x 9,         Drop set: 105# x 1 x 3, 90# x 1 x 4, 75# x 1 x 4, 60# x 1 x 3

Biceps:  Alt Curls & DB Curls: 15# x 3 x 7, 7 Cable Curls: 40# x 2 x 12, 50# x 1 x 8 & 40# x 1 x 5

-----After this, I was fucking exhausted. Not because of the work out, but because of everything thats happening-------

Cardio: Step Climber Intervals: 15 Minutes 

Back: WG PD Hyperextensions Single Arm Pulls + Plate Raises (SS, focus on Lats) Seated Rows

Biceps: Single ALT Curls + Double DB Curls SS (superset) Machine Curls CG PD

Calories: