Some of the top contenders in female bodybuilding doing what they do best! Great exercises you can try in your next leg workout.
This Tuesday I had four brutal hours of exams to march through. All essays, and all kinds of difficult. My stress meter was a whopping 1 billion knots. Yeah, my stress was so bad I’m surprised I didn’t just drop. But the exams went without any “oh crap I don’t know what to write” moments, and they were over before I knew it.
I felt like I had been through a mosh pit, but I was still standing!
So, you know me. I couldn’t just go home and sleep. Nah. I had to get my sweat suit on. I had a mission at hand. Yeah buddy. Time to workout! It had been awhile-too long- since I last had a great back workout. So lats, delta, and arms were on the menu.
2x light dumbbell rotator cuff rotation warm up
2x light dumbbell shoulder press warm up
3x progressive dumbbell hammer curl warm up
2x progressive dumbbell bicep curl warm up
Done with that warm up. Now the real work…
3x lat pull downs- 100ibs, 135ibs, 165ibs. 8-10 each.
3x one arm dumbbell row- 55ibs, 65ibs, 75ibs. 4-6 each.
Chin ups- 4x for 2
Alternating dumbbell lateral raises- 25ibs, 45ibs, 55ibs. 8-10 each
One arm cable lateral raise- 10ibs, 25ibs, 35ibs. 4-6 each
Dumbbell shoulder press- 25ibs, 35ibs, 45ibs. 5 each
Cable rope tricep extensions- 45ibs, 75ibs, 125ibs. 6-10 each
Overhead one arm dumbbell tricep extension- 15ibs, 25ibs. 5 each
Cable bar bicep curls- 65ibs, 85ibs, 125ibs. 10 each
Alternating Dumbbell curls- 45ibs, 55ibs, 65ibs. 6 or 7 each.
Dumbbell negative curls- 15ibs, 20ibs, 25ibs. 4 each.
Then I was toast. Completely toast. So I went outside in the nice weather and walked 2 miles on a trail. Relaxing, and oxygen richness I just couldn’t pass up! Then went and ate two meals. BAM.
For 2013, my resolution was to go back to school. Did that. Now for 2014, my NYR is to ground myself in the best version of myself and motivate. Key tool of choice to achieve this? The weights. The weight room for me is a sanctuary. By experimenting with new weight lifting techniques, stretching, and deep breathing exercises, the body inside and out become better adept to all areas of life.
For 2014, I have many goals. In addition to continuing my education, I will be:
launching my workout Youtube channel, releasing two fitness iBooks, and release two fitness apps.
The goals is to not only to grow stronger as an individual, but to better serve others. By sharing my knowledge, and reaching more people, I will be better for it.
* You could also say my NYR is also to bulk up as much as humanly possible :p For 2014 Im going to be blasting some major weight!
Get it going!
- It’s That Time of Year…. (exerciseequalsendorphins.wordpress.com)
- The Secret to New Years’ Resolutions (thegoddesscolumn.com)
- New Moon, New You: 7 Tips for Writing New Year’s Resolutions (jgchristiansen.wordpress.com)
- Nyr: 2014 (loveanddancingdenny.wordpress.com)
To get through an aggressive workout mode, sometimes it’s best to see it as a battle. War. War against excuses, self doubt, and pain. War against the naysayers, yes, and even a war against the weather. This winter might be a heavy snow season, and getting to and from the gym will be such a great epic EPIC tempting excuse.
When you see the snow, so…. Oh HELL NO.
And march right to the gym.
If you’re relatively close to your gym, walk there. Use the snow for the added resistance. What do you think sand does at the beach? Same principle. USE IT. You’ll burn fat calories like a boss.
If you’re not close to your gym, then crap, go for a walk!! One hour walk, trudge through that white stuff!
There are times when people around you drive you absolutely crazy with their winter moaning, …and even rage. Use it. It’s their winter blues, and your fuel. Blast out weights, use the snow for some cardio resistance, and see your progress grow through leaps and bounds during the season when everyone else is packing on the inches on their belt.
Every time you say to yourself, “maybe not today, the snow is heavy”, that’s when you immediately say, “Just go. Go for it”. Go to the gym. Don’t lose the war over some little snow flakes.
Heavy day learning how to use xCode5, and racking by brain with all the details of programming. It can be maddening, but awesome at the same time! Time consuming, yes….YES, for sure. Still got a work out in though. You know it! Excuses? What excuses? Study for a couple hours before work, and still get a workout in. How though, you might ask? Well, it was pretty damn simple.
I grabbed a laptop bag, stuffed it with old college books that I paid hundreds of dollars for back when I was on my way to earning a BA, zipped that sucker up, and threw it on my back. 50ibs push ups right in my bedroom. Supersets, and CRUSHED IT!
Don’t forget lateral raises. Dropped the bag weight to about 15ibs, did two sets each shoulder, and upped the antics with 25ibs, for two more sets.
Not the best upper body workout, but a nice quicky to get the day started. Took all but 10 minutes!
What’s your excuse?