It’s Day 16 and time for LEGS once again–We switched up workouts this week
to a more traditional lifting routine. Be sure to REST between sets for at least a minute and maybe even 2 in order to lift heavy.
MAKE every rep COUNT!!
Well, Yesterday, my 12th day of “Shine in 49” was a great one!!…my brain is finally working and I am motivation is HIGH. According to my hormonal cycle it’s time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ but the last 2 weeks of this contest I’ll cut it out, so that I can lose the tiny bit of water retention from it!
I also got to spend some time relaxing outside- I love some sunshine!!
It was a GOOD DAY!!
p.s. One of my favorite moves for the booty is what I call the BUTT SQUAT~
Our “SHINE in 49” Week #3 Mini Challenge is 100 lunges a day!!
Your mini challenge if you choose to accept
it is to do 100 lunges each day this week!!
That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!!
To do 100 lunges a day takes mental and physical
determination~ BUT I know you can do it!!!!
The way I approach the lunges are to use a VARIETY
of types of lunges and to not get over zealous the
first few days of the week Most days I will opt
to do just body weight lunges, but on my leg days
I’ll add weight for sure.
Some variety of lunges you may want to try:
Jumping Skater lunges (plyo)
Russian lunges (lean way forward)
Hi!! I’ve had a busy day…even busier than expected.
my dentist check up turned into a filling and a day of numbness- My mouth was numb for almost 4 hours! But the worse news is that it hurts more now than it did before the filling- I am guessing I’ll have to go back becuase I can’t eat without pain! WHAAAAAAAAAAAAA!
Okay so once my numbness was gone, guess who showed up FIANLLY- the ATT Service man. He was great and fixed my U-vese problems, but he delayed my eating and by the time he left we had to go to dance. Then after dance we finally ate! Got Gunner to football and I headed to go SQUAT before his game.
Hip rotatations, raises and stretching between sets
150×10 toes out focus on VMO
Calf Extensions on leg press 2 sets
side lunges and hip stretches between sets
knee ups on roman chair
Here’s a little video of our upcoming get together. I am SO fired up for it!
What’s in a Name
Setup & Form
Switch Starting Legs
Transcript: Bulgarian or Single Leg Squat – no weight
Hi. The interesting thing about a lot of exercises that you deal with in bodybuilding and weight training is that there are several different names for basically the same exercise. It all depends on what you grew up calling it, what your friends call it, what your colleagues call it. There’s definitely, with the Bulgarian, there’s a lot of different names for this exercise. You can call it a split squat, a one leg squat, a Bulgarian. Then there’s different variations you can do of the same exercise. So just because one person does it one way doesn’t mean that’s the only way to do it.
Now there’s definitely safer ways to do it, there’s more effective ways to do different exercises. And what I like to teach people are the basic ways to do the exercises first. And stick with the basics at first. Then once you get a certain level of fitness you can tweak them, do different variations, and your body will be ready for those variations. If you don’t have the base core strength, the base leg strength, the base back and upper body strength there’s certain exercises you should not be doing – certain variations of certain exercises that you should not be doing.
So, I’m going to show you just the basic Bulgarian or single leg squat. Now the way that I start is that I have a bench behind me and I step out in front of the bench about 2 to 3 feet. So a good way to start would be to actually have something to hold onto when you’re first starting to do this exercise. I have the stand right here by me. Now simply just place your leg behind you on the bench. You know the bench is there, just lift up your leg and go behind you –you’re holding on so you shouldn’t lose your balance. Then just lower down. You want to lower down to where your knee does not extend over your toes. So you want to have your lower leg pretty much perpendicular to the floor, over your ankle if possible. So you lower down kinda going back, pushing our butt back. Then as you push up, push up through your heel.
So, we can hold on during this just to keep our balance. Because it is, it very much works your balance – your balance of your ankles, hips. You don’t really want any weight pushing through that back leg, you want all of the weight on the front leg. So think about this (front leg) as the leg doing all of the motion. That’s just back there to help you, for your balance and help you isolate this front leg.
Now, if for instance you want to do a variation of this exercise you can take a bigger stance. And typically I do mine with a bigger stance – I like to really stretch my glute. The closer in you come the more you work your quad. As you stretch out – say for instance if I add a foot out in front of me this way you can see that I stretch more in this area. It will activate my hamstring and glute more. And you can come straight up and down – that’s one variation. Or you can come forward. Like, if I have dumbbells I’ll come forward like I’m a sprinter getting ready to start my race. This will activate your glutes even more. Alright, so that’s a Bulgarian with a couple of different variations.
Now, you want to start with opposite legs each time you do a set so that you don’t overwork one leg and neglect the other. So you want make sure you do the same exercise with the other leg. So we’ll go ahead and do some reps with our left leg. When you’re first starting, like I said, you might want to hold onto something for balance, or have it there just in case. Once you get that you can move to having your hands on your hips or on your leg. This is good, it helps you with your balance. Then we’ll do a couple with the bigger stance here, leaning forward, like I have my dumbbells. You can pretend like you have dumbbells before you even use dumbbells. This is how I would hold them on this variation. That’s basic training on how to do Bulgarians.
I’m going to go ahead and take a little breather. Then I’m going to do a set with dumbbells, so I’ll be back doing that for you.
Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!
My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay: Here’s a little run down of what I did:
warm up r-bike 15 mins
most every exercise listed was done light and higher reps (12-20) for 3 sets:
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run
The best thing about my workout is that it made my body relax and I slept so good last night! Good Sleep ROCKS!!
I hope all of you are having a Fantastic Friday…God Bless!!
GHEESH! I feel like a sloth today…I am moving slow today because my booty is SORE! and my BRAIN is slow today because I am full of hormones, lol! It’s a good thing it’s Saturday and I don’t “have to” do much of anything….
Yesterday turned out to be a good workout day for me, I did LEGS! Just before my workout I ate eggs and a banana~ EGGS and LEGS go good together!
Anyhow I did a bunch of body weight squats during my workout and was HAPPY with that because I haven’t been able to do the motion of a squat without pain for over a month~ YAY!! I am healing up nicely!! The massage I had on Wed really seemed to help my back/hip…I guess I’ll have to have another one then! Massage
In addition to squats I did a few more exercises yesterday:
Dead lifts (with 15 pound db’s)
leg press (seated)
lower back extensions
full extension sit ups
I’m gonna do a good back workout today and hopefully run a bit on the treddy…my butt is so sore though I may have to do some other kind of cardio
Hope you have a stress free Saturday like me!!
HI! I Just got home from church!! My pastor had a GREAT message about DECIDING, DECLARING and taking ACTION~ I am FIRED UP!!!
I also found out that my church has a new website New Life Christian Center where you can watch and listen to messages from my pastor~ I am excited about that!
I feel so much more rested today~ and am getting very excited for the week ahead. I have 49 days to go until my birthday and I’m going to rock it!! Yesterday I went to Sam’s Club and bought a bunch of yummy things to eat: tomatoes, salmon, chicken, talapia, peppers, cucumbers, green beans, lettuce, pineapple, strawberries, etc…I plan to eat healthy this week!
My plan of attack for my second week of boosting looks a little like this:
Thurs-Upper body, run
I also have a bunch of work to do this week~ IT’s time to ROCK and ROLL!! time to TAKE ACTION!!!
Knee ups on roman chair
45, 35, 15straight legs+15
90x10x2 sets on step
55# on back x30 stepsx2 sets
That was it…earlier today I got my hair done ~ it feels and looks soooo much better~ then when I got home the school called, Gracie was on her 3rd visit to the nurses office, so I picked her up Poor thing! ANYHOW…she rested and seemed fine so Travis and I were able to workout together today. Now that we are used to working out together it stinks when we don’t get to~I love him so MUCH!!!
I am going to work on packing a bit tomorrow~ thanks everyone for the GREAT suggestions on what to bring!!!
I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!
It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:
Warm up r-bike 20 mins
Cybex lat pulls 130#x10 for warm up
Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist
Lat pull downs
paired with one arm at a time lateral raises (alternating arms)
Standing “W” DB miliary
paired with hanging sit ups
3 sets to failure
Barbell bicep curls
paired with knee ups
15to front+10 each side x 3 sets
intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
I was dead at the end of that!
Warm up r-bike 11 mins
95#x10–back pain so I stopped
One leg at a time- Hammer Seated leg press
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
140×10×2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
one set side lunges-no weight 20 reps
and 2 sets walking lunges
110×10 toes out really focused on VMO, short ROM
paired with leg curls
Then I tanned…
For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!
Would you rather work on your legs or taxes?? I chose LEGS, lol!
I spent the entire morning working on my taxes, then I went to Wal-Mart to get a ton of stuff, and then I chose to go work on my legs instead of continuing on with the taxes.
So the workout went like this:
r-bike 10 mins warm up
Just machine x25 reps for warm up
seated calf rotation machine
smith butt squats
Leg curls- one leg at a time bent over version
Tonight we get to decorate Valentine’s boxes and I need to gather just a few more items that I have questions about for my meeting with the accountant in the morning.
We’ll I’m gonna catch up with all of you now!