Glutes Glutes Glutes!

Hey everyone! So I've been obsessed with competition stuff ALL day today, it's ridiculous The Arnold Classic really inspired me, A LOT. Today was leg day and I could not have been more motivated to work out my glutes after watching those bikini pros. SO excited that I mixed up my leg day a little. In my mind, I for sure thought today was glutes and hamstrings day. Sound weird to you? I don't have a glutes and hamstring day! lol I have quads and inner thigh day VS hamstrings, glutes, and outer thigh day. I was totally set on glutes and hamstrings until after my first super set of stiff leg dead lifts with barbell and one leg stigg legs with dumbbell. Then I was like, "wait, I did this recently" lol. So after that I did my quads and inner thighs as planned. I think I am going to just do glutes on all days. Why not? Yes, so it's decided, glutes on all leg days. I kind of already did that by committing to do lunges on all leg days and deadlifts on all back days so my glutes were getting their attention, don't worry :) .

Alright so I looked into my show a little more and had come to the"problem" I ran into at the beginning. The reason I haven't registered for my show yet is because I couldn't decide whether to sign up for the "Novice" class or "open" class. Seriously, for the past hour I have been googling for answers and sifting through blocs to get an opinion on this. My conclusion is that apparently a lot (or some, I don't know) of girls sign up for both on their first show. The pro of this is that not only can you be judged with all first timers like you, you can see how you place against people who have been doing this or are aged in the event. I need this. I also read about a show that only had 2-4 people in the novice category so they one second place by default. There is no way in hell that I am doing all of this work to be second place by default. Fuck that (excuse my french). I'd rather be judged with 20 girls and place than 5 girls. Am I crazy? I just want to be the best. And to be the best, you have to beat the best. So what's my decision? I'm doing both. I can see how I stand with the newbies and then how I stand with the "veterans" so to speak and work from there for me following show. The only downside to this is that each entry fee is $120 per class. That's okay though, it will be worth it.

My workout today was crippling and tomorrow is going to suck ass. That's all I have to say about that one!

Leg Day: Hamstrings  Quads, Inner thighs, Glutes

Super Set
Stiff leg deadlifts with barbell (lightweight)
60lbs x 15 reps x 4 sets

One leg stiff leg deadlifts with dumbbell
22.5lbs (was the only reasonable one open lol) x 10 reps x 4 sets

SQUATS SQUATS SQUATS
I really focused on getting low on every rep making sure to squeeze my butt at the top to engage those muscles. I also did light weight, high reps. I warmed up with the bar for 20 reps to perfect form.
135lbs x 10 reps x 4 sets

Super Set
One leg leg extensions
25lbs x 12 reps (straight reps on one side then switch to other) x 4 sets

Super wide sumo squats with dumbbell between legs
25lbs x 15 reps x 4 sets

Wide stance 45 degree angled leg press
90 lbs x 8 reps x 4 sets

Walking lunges with barbell (total killer! Omg)
I only used 30 pounds. Do a super wide and exaggerated walk for best results, make your back knee touch the ground every time. It really gets deep in your butt. Doing the wide stance also helps your inner thighs. Walk ten steps forward, turn around walk ten steps. Repeat with no break. Then take a break. Repeat. Done! With lunges anyway.

Super Set
Close stance (legs pretty much touching) leg press machine
100lbs x 12 reps x 4 sets

Machine butt kicks
30 lbs x 10 reps per side x 4 sets (this was SO hard to do after leg press. Those quads were on FIRE!)

Abductor machine
40lbs x 25 reps x 4 sets

After this hell I ran a mile on the treadmill. I'm not sure what I was thinking, it's going to hurt tomorrow. I guess that's what I get for watching the Arnold Classic. Such inspiration! In turn, I hope I've inspired you. Thanks for reading!

Mel

Those Legs!

So today was leg day, gotta love it. Okay so a lot has changed in terms of my workouts and plans. My legs are getting ridiculous. I'm getting progress and gaining muscle way too fast. I need to completely stop lifting heavy and do all high rep workouts, low weight. Same for arms, my guns are getting too big. Which goes to show I SHOULD be prepping for figure, but I want to do a bikini show. I'm definitely a figure girl at heart though, I love lifting heavy. I've found that high reps are boring since I have to count up so high and blah blah blah. It's tiring of course and a great workout no matter what, I just prefer low reps. Unfortunately, I can't do the heavy weight anymore which makes me feel like a weakling at the gym lol. I'm so used to people looking at me like "wtf, that girl is lifting SO heavy". Oh well! I have 7 weeks to trim or maintain these legs, I can't afford to make them any bigger.

I'm also carb cycling now. My macros are set now to 40/40/20 (40% carbs, 40% protein, 20% fats) putting me at at least 158 grams of protein a day, around 158 grams of carbs, and 35 grams of fat. The fat isn't hard for me since I don't eat fatty foods anyway. I literally did not have to cut any foods out of my diet for prep, which is awesome! Well, I switched from buttery popcorn to kettle corn if that counts. Carbs, carbs, carbs. I love carbs. Everything I eat has carbs and it's just crazy thinking about lowering them lol. So I've been trying some low carb dinners which pretty much consists of a large amount of chicken, shrimp, or lean ground beef, lots of veggies, and egg whites. It's not bad, it's actually very good. It's nice to have a change from the brown rice. I get so tired of the brown rice, it's so boring. I love trying out new foods and switching up the ingredients. Yum yum! Seriously though, everything I eat is whole grain and carbs. Wheat Thins, bread, oatmeal, popcorn, peanut butter, yogurt, tortillas, I don't understand how or why on earth people would want to cut our carbs. It's silly. And unnecessary. You NEED carbs! Not just because they are good but because they are good FOR you.

So besides carb cycling, calming down my legs with high reps, and switching up my diet, I'm on track and excited for my competition. SEVEN MORE WEEKS!! It's going to fly by, I already know. So exciting.

Leg Day- Hamstrings, Inner thighs

Super Set
Dumbbell one leg stiff leg deadlifts
25lbs x 15 reps per leg x 4 sets

Super wide sumo squats with dumbbell in middle
25 lbs x 20 reps x 4 sets

Lunges on Smith Machine
135lbs x 12 reps x 4 sets

Stiff leg deadlift on Smith Machine
135lbs x 10reps x 4 sets

Wide stance 45 degree leg press machine
90lbs x 15 reps x 4 sets

Lying down leg curls
40lbs x 15 reps x 4 sets

Adductor Machine
40lbs 25 reps x 4 sets

Sitting leg curls
45lbs x 12 reps x 4 sets

Close and high stance leg press machine
90lbs x 15 reps x 4 sets

6 Minute HIIT
1 Minute of wide stance kettle bell swings
1 minute of shuffles on short platform
Repeat three times

Wow I did a lot lol GREAT workout!!

Thanks for reading!

Mel

Another Dead Day

OMG today was such a drag! Of course there are going to be days that are down, days that are hard to push through, days that make you feel like you can't go on, but always power through. I know yesterday I had the same situation, but today was worse. I was so excited though because of leg day. I'm so determined and motivated to mold these legs into what I want to see in myself. So nothing can hold me back, not even some stupid period pain. I have really bad and painful periods, like numbing pain in my stomach and back all the way down through my legs. No cramps, just ringing pain. So if I can get my ass off of the couch and lift some weights, you can definitely do it. Especially if you're a guy and you don't have to deal with this monthly crap.

Anyway, despite my day of sitting on the couch, eating every two hours, and drinking a gallon of water, I sat on Instagram all day searching hash tags, looking at physiques, workouts, getting motivated. I went through #fitfam on Twitter to get motivated. So it was a great motivating day and I never fell into the slump of "not wanting to work out". Of course I didn't feel like going, but not going was not an option.

Leg Day- Hamstrings and Inner Thighs

I started out with a 5 minute warm up incline on the elliptical. Then 25 reps of 45lb of Good Mornings to get the hamstrings warmed up.

Lunges
115lbs x 8 reps x 4 sets

Stiff Leg Deadlifts w/barbell
95lbs x 15 reps x 2 sets
115lbs x 10 reps x 2 sets

Super Sets
Wide Sumo Squats w/ dumbbell
35lbs between legs x 20 reps x 4 sets (My legs were way further apart than this video)

Dumbbell Stiff Leg Deadlift
Holding dumbbell the same way as sumo squat, bring legs closer together, bend down with dumbbell with back and legs straight.
35lbs x 8reps x 4 sets

Lying Down Leg Curl
40lbs x 15 reps x 4 sets

Adductor Machine
50lbs x 15 reps x 4 sets

Sitting Leg Curl
50lbs x 8 reps x 4 sets

Cable Kickbacks
40lbs x 12 reps x 4 sets on each leg

Hamstring Roll Ins w/foam roller
3 sets of 8

Something like this, but with a foam roller. GREAT hamstring workout. And great way to end your workout lying down lol. That's it! No HIIT today.

Now I'm going to eat my shrimp and chicken bowl and watch something on TV. I know my hamstrings and inner thighs are going to be sooooo sore tomorrow and even worse the day after. Cardio day is tomorrow so I'll be limping in there lol. Thanks for reading!

Mel

Dun Dun Dun...LEG DAAAAY!

Today was leg day and I have been looking forward to it all weekend. Finally, it has arrived! I know, I'm crazy lol I just really want to see results in my legs. My leg workouts are split in two days: day one is quads and glutes (and outer thighs). Day two is hamstrings and inner thighs (maybe calves depending on how I feel. I usually do calves with back day though since I took out biceps). Today was "day one" and it was a good one.

PEOPLE! Have you done the hip thrusters with a barbell at the gym? Seriously, DO IT. Who cares if it's awkward and if people look. It has to be the best butt workout. It just burns the entire time omg. Great!

Leg Day

Okay so I had a plan and it all went out the window (well not ALL) when I go to the gym. It was PACKED! No squat racks open, nothing open for me to work legs, and no machines. Except the hack squat which I don't usually do, but I did it today so here we go! Also, I did "low weight" high reps today to change it up a bit from the norm which is lifting super heavy starting with 10 reps and adding the weight and lowering reps.

Hack Squat
90lbs x 15 reps x 5 sets

Step Ups w/ dumbbells
Step up on high "stool", this stool went up to just below my bellybutton. My butt and quads were on fire! Do one leg consecutively then switch to other.
0lbs x 10 steps one leg then 10 steps on other leg x 4 (add 15lb dumbbells for sets 2-4)

Leg Extensions
25lbs x 12 reps x 4 sets

Lunges
50lbs (+whatever the smith machine bar is) x 8 reps on one leg then 8 on other x 4 sets

Hip Thrusters w/Smith Machine (DO THESE!!)
50lbs (+whatever SM bar weighs) x 10 reps
70lbs (+bar) x 10 reps x 3 sets

One Leg Leg Press
100 lbs per leg x 12 reps x 4 sets

Abductor Machine
60lbs x 15 x 4 sets

I ended with some functional body exercises. I always try to add a body weight exercise workout at the end whether it be push ups for chest day or dips for triceps. Today I did butt kicks and side leg raises. You're on all fours on the ground, kick one leg back with either leg straight or bent at the knee at a 90 degree angle. I did the bent knee. Do this for 25 reps. Go right into the side leg raises. In cheerleading we called these "dog peeing" because that's exactly what it looks like lol. On all fours still, bend leg o the side with knee bent at 90 degrees. Do this for 25 reps. Your butt will be burning, it should be the opposite leg you're swinging that is burning. You can do these at home any time! Even right before bed to get that butt nice and toned. Very effective!

That's it! Thanks for reading! BTW my abs are SOOOORE! :)

Mel