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

Powered Through

Omg I am dying! Ladies, it is THAT time of month. Which means it's the hardest time of the month to get motivation to go to the gym. Ugh. Don't worry, I didn't skip the gym today, I went, but I was in pain the entire time. I did cardio, shoulders and abs. In a whole, it was a great workout! I was SO glad to get out of there though. I'm always proud of myself after a workout when I'm on my period. Go me for powering through instead of crawling in a ball on the couch all day. Go me.

My back is SO sore from back day. Back day went well. I deadlifted 205 pounds for three reps and two sets. I could have gone up, but I didn't feel like doing a one rep max. I also did calves that day, much like last back day. Pretty standard. I changed some of the workouts up a bit by doing higher reps with lower weight.

Valentine's Day was wonderful! I spent all day with my love and it was amazing. He's a personal trainer and had to train two clients in the morning so I didn't see him until after noon. I made sure I got my workout in so that it wasn't a surprise rest day (there's no such thing as surprise rest day lol). I did some cardio and stretching and then got ready for the day. He surprised me with flowers and brand new surround sound headphones to use at the gym. I love music and love being surrounded by it, especially during a workout. This whole time I've been using the headphones that came with my iPhone, LAME. You can literally hear everything and the music is background music.  Now I can just get lost in my music and train like no other. I love it! He's so amazing. It sounds silly, but it's great. We shopped and went to the movies and went out to eat all day. And no it wasn't a cheat day and there were no cheat meals. Although, I'll be honest, I DID have a bite of a biscuit at Red Lobster. OMG SO GOOD! But other than that, it was a good eating day.

Today I did super sets for shoulders and abs. It was pretty killer and I had to take a bunch of breaks because of my horrible back pain, but I powered through. I also did biking for 10 minutes before my workout and 10 minutes afterwards doing interval hills.

Super Sets
Alternating front dumbbell raises
15lbs x 10 reps on each arm x 4 sets

Side lateral dumbbells (both arms at same time)
15lbs x 10 reps x 4 sets

Overhead Press (Smith Machine)
45lbs x 10 reps
65lbs x 8 reps x 3 sets

Super Sets
Barbell Shrugs (Smith Machine)
95lbs x 15 reps x 4 sets

Leg raise on parallel bars
15 reps x 4 sets

Super Sets
Bent over side lateral raise (one arm at a time)
15lbs x 15 reps x 4 sets

Sit ups on exercise ball
30 sit ups x 4 sets

Overhead dumbbell Press
25lb dumbbells x 10reps x 4 sets

Super Sets
Lying down leg raises 
Front, then side, then front then side, 10 times.

Machine crunches
90 lbs x 8 reps

10 minute intervals on bike. Ended at about 400 calories.

I'm going out tonight for my friends birthday! Not drinking but going to have a good time. Just because I'm prepping doesn't mean I can't go out :) Don't need to drink to have fun. Thanks for reading!

Mel