Change up Workout

If you have been doing the same weekly workout for a while and are ready for a change, here is a weekly routine from fitness model and bodybuilding.com spokesmodel Jamie Eason.

Jamie Eason: Workout Routine

MON: Back: (increase weight on each set)
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

TUES: Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8

WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run

THRS: CARDIO of Choice for 40 - 60 minutes

FRI: Arms, Chest & Abs: (with active rests, works best with a partner)
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25

SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run

SUN: REST

Power Oatmeal!

This morning's breakfast: Power Oatmeal!
1/2 cup dry oatmeal (quick cook)
1 cup water
1 teaspoon all-natural peanut butter

After microwaving for one minute, add 1/2 scoop chocolate whey protein powder  & 1 teaspoon of Splenda. 

Stir to mix. Seriously better than anything in an instant packet!!!! :-D

Calories: 235, Protein: 14g, Carbs: 33g, Fat: 7g

Sample Weekly Workout

I have recently begun training with a friend who is sharing her tips from IFBB champ, Nicole Wilkins.
Here's an example of what a weekly workout looks like: (courtesy of bodybuilding.com)


Terms to know:
Triset - Three exercises are performed consecutively without any rest.
Giant set- Four or more exercises are performed consecutively without any rest.

Day 1: Shoulders

• Dumbbell Shoulder Press: 3 sets of 10 reps
• One-Arm Cable Lateral Raise: 3 sets of 10-15 reps
• Upright Barbell Row: 3 sets of 15 reps
• Plate (35 lb) Front Raise: 3 sets of 15 reps
• Rear Delt Raise: 3 sets of 10-15 reps

Day 2: Chest/Arms

Tri-set:

• Dumbbell Incline Chest Press: 3 sets of 15 reps
• Standing Dumbbell Curl: 3 sets of 15 reps
• Seated Two-Arm Dumbbell Triceps Extension: 3 sets of 15 reps

Tri-set:

• Standing Cable Flyes: 3 sets of 15 reps
• Cable Straight-Bar Curl: 3 sets of 15 reps
• Cable Rope Pushdown: 3 sets of 15 reps

Tri-set:

• Pushups: 3 sets to failure
• Machine Preacher Curl: 3 sets of 15 reps
• Bench Triceps Dip: 3 sets of 15 reps

Day 3: Legs

• Box Jump: 3 sets of 1 min (30 sec rest)
• Bench Step-up (holding 15 lb dumbbells): 3 sets of 15 reps
• Leg Presses (one leg at a time): 3 sets of 15 reps
• Switch Split Jumps on each leg: 3 sets of 20 reps, 30 sec rest
• Leg Extension: 3 sets of 20 reps
• Lying Leg Curl: 3 sets of 15 reps
• Stiff-Legged Deadlift: 3 sets of 15 reps

Day 4: Back

• Wide-grip Pull-up (unassisted): 3 sets of 10 reps
• Seated Close-Grip Cable Row: 3 sets of 15 reps
• Lat Pulldown: 3 sets of 15 reps
• Bent Over Barbell Row: 3 sets of 15 reps
• Pullover With Straight Bar: 3 sets of 15 reps

Day 5: Light Shoulder Circuit

Giant set:

• Military Press: 4 sets of 20 reps
• Upright Barbell Row: 4 sets of 20 reps
• Dumbbell Lateral Raise: 4 sets of 20 reps
• Standing Rear Delt Dumbbell Flyes: 4 sets of 20 reps

Days 6 and 7: Rest

Cardio is done daily, 6 days a week, and usually involves one of the following: interval sprints, intervals on the elliptical, or interval cycling for 30-45 minutes post-strength training workout. 

12 Week Challenge II, Day 1

Here we are again, only this time I plan on hitting this Challenge harder than the last time. What does that mean?? Clean eating, eating every 3 hours, and gym time 6 days a week. Today was day 1, and here's what my day went like:

Plain Oatmeal for breakfast, (bleh, but I haven't made a trip to the store this week yet)
Lots of water
Cajun chicken breast, lettuce and tomato
Lots of water
Protein bar
More water
Protein shake

OK, so I didn't get 6 meals in, but I am satisfied with WHAT I ate....which is a step forward!

I missed my alarm this morning, so instead I did my gym time tonight. I did legs, trying to keep my heart rate up between sets with jumps, squats, lunges, and step ups. Then 25 minutes of interval sprints on the treadmill, 2 minutes at 4.0 and 1 minute at 8.0, repeat.

Overall, I am happy with my Day 1!

Here's some inspiration of what can happen in just 12 weeks:
https://www.facebook.com/media/set/?set=a.213857485302861.54230.199797146708895

12 weeks down, 12 more coming!

I am not going to say much on this post, other than I am happily 20 pounds lighter, many inches lost, and stronger all over. Not my favorite picture, but since I am overdue on publishing one, and have yet to find "the perfect suit," this will just have to do. New pic in 12 more weeks!
Before.......                                                                                      After.........