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

Fasted Cardio

Happy Tuesday! I ran out of protein last night and I was hoping my protein I ordered would come! It said it shipped at 6AM, and literally took ALL day to get here. But I got it! So yay! I have realized that my protein (Beverly International UMP Chocolate) comes with 30 servings which is one scoop. I take four scoops a day. Therefore that's one container (2lbs) of protein a week! WTF lol. So I need to get a different protein that has more in it. Beverly should sell 5lb containers or more, but they don't. So I think I'm going to go with the Optimum Nutrition protein. It's high rated and has the same stats as UMP except it has 4 extra proteins. Winner! So on Sunday I'll be ordering that. I also ordered some BCAAs to take before and after my workouts. That was missing from my diet so I added it.

Today was back day, and it went well. Of course. I'm feeling very confident about my physique and am very excited for the competition. 53 Days!!

Oh yeah! How could I forget? Today I woke up and did 45 minutes of cardio. After reading about fasting cardio last night, I felt I should try it. Why not? At first I was totally against it since I am always starving when I wake up. There have been many debates about whether fasting cardio is good for you, and there's definitely a scientific backing behind it. Are you building muscle? If yes, fasting cardio might and most likely will break down your muscles. Or you can simply eat before you workout. A protein shake, a banana, something to burn through before getting to the fat "essentially". What fasting cardio does do is effectively burn fat, according to studies. It's not some secret ingredient to lose a bunch of fat, but it's effective depending on your goals. Now, I'm never one to knock anything until I try it myself, so I'm trying it out. Also, since I'm in this awkward phase of muscly and fatty, the fasted cardio will most likely be perfect for me. Although, I hate it. I'm going to try it out doing it every other day, so Tuesdays, Thursdays, and Saturdays. I know my results will be amazing, simply because of the ridiculous amount of calories I'll be burning doing two a days. I hit like 700+ Calories today, ridiculous.

Back & Calves Day

Cable Rows
120lbs x 12 reps
130lbs x 10 reps x 2 sets
140lbs x 6 reps

Calf Raise Machine
80lbs x 15 reps x 4 sets

Iso High Row Machine
90lbs x 15 reps
110lbs x 10 reps
130lbs x 8 reps x 2 sets

Dorsiflexion "Machine"
50lbs x 15 reps x 4 sets

One Arm Cable Lat Pull down
50lbs x 8 reps x 4 sets per arm

Super Set
Calf Raises on Stairs
25 reps
Bent over one arm row on bench
22.5lbs x 15 reps per arm x 4 sets

Deadlifts
135lbs x 10 reps
185lbs x 6 reps
205lbs x 3 reps x 2 sets

Bent over row w/barbell
80lbs x 8 reps x 4 sets

Row Machine over hand (pronated) grip (One side at a time)
45lbs x 12 reps each side
55lbs x 10 reps each side
65 lbs x 8 reps x 2 sets each side

Chin Ups
3 sets of 4

I ended with leg raises on parallel bars (25 reps) and then oblique leg raises on parallel bars. I also did some oblique leg raises while lying on my side and then side crunches. I'm not sore from my workout yesterday so I wanted to work my obliques a little more. :)

Thanks for reading! Let me know if you try the fasted cardio too.

Mel

Hating At The Gym + Cardio & Abs

Today went well. No craziness, fatigue, and not too much pain. So yay! Today was cardio an ab day and it went well. Did some obliques and super sets before my kickboxing class. I realize my blog is going to get a bit redundant considering I do almost the same thing every week so let's talk about something.

Hating on People in the Gym

Why? Why do you care what other people are doing? Why do you care that that girl is over there snapping photos of herself? That that guy is over there flexing and checking himself out in the mirror? That that guys form is sooooo bad (totally guilty of noticing this)! That that person is texting while on a machine. Who gives a fuck? You should be focused on YOUR workout and no one Else's. Unless of course that person is hogging a machine you're waiting for and they're taking super long breaks. Honestly though, just put on some head phones, get in your zone, and forget everyone else. One thing I don't understand, is that in this world of people trying to better themselves and people who aren't, why on earth are you judging the people who are trying? I commend every person who is in the gym working on their bodies whether it be lifting, cardio, basketball, racquetball, whatever, go you! It's so awesome! I love seeing people doing good for themselves. Yeah they might be doing the wrong form, but what can I do about it besides go help them? Which I'm not going to do because I don't want to stop my workout to help someone who needs one on one attention. Commend them, at least they're at the gym.

LADIES: stop hating on each other for... anything and everything. Always remember that girls hate on each other, women empower one another. Same for men of course, but girls are so notorious for this. Tell a girl she's doing a great job at the gym. Smile instead of giving dirty looks. Competition is fun, but it's great to have teammates too! Remember that.

On to the workout!

Abs

Super Set
Weighted side bends
35lbs x 15 reps 4 sets

Alternate Heel Touchers
Lie on back and sway back and forth touching heels, works obliques
15 reps x 4 sets

Super Set
Cable pull down crunch (middle)
10 reps x 4 sets

Cable pull down left to right
10 reps x 4 sets

Weighted side twists
15 reps x 4 sets
(4 sets of the super set)

Super Set
Bench leg lifts
Middle, left side, middle, right side, middle, left. Do this for 10 reps x 4 sets

Side plank
30 seconds x 4 sets

Super Set
Leg raises on parallel bar
15 reps x 3 sets

Oblique raises on parallel bar
10 reps x 3 sets

Hour of cardio.

Fun fun! Burned about 630 calories.Tomorrow I'm going to go running in the morning so I won't have to do it after back day. Those deadlifts man, they'll kill ya! Thanks for reading! :)

Mel