5/26/2014

BEST SELF FITNESS CHALLENGE: WEEK 1 (5/19 - 5/24)



Last week, I announced in this post, that I entered into a competition on BodyBuilding.com

I remember Simon telling me "if it'll help bring you closer to your goals, do it."
He's so supportive and I'm so thankful.
I'm extremely excited & determined.

What I kept thinking about while working out was winning. Not just winning the prize, but fulfilling my goal, which is a toned body. I know that might sound a little self centered, cocky, or materialistic, but I know I'll gain more than just a nice body. It is natural to want a nice body after putting all that effort into working out.

Our workout split changed from what I had posted last week and I'm fine with that. The important thing to me is that I get my daily workout done. It's also good to change things up so that you don't get bored and you keep your muscles guessing.

For the next 6 weeks, I'll be doing a weekly recap of what I did the previous week.
I'll be writing the workouts on the blog each week but if you go to my BodySpace track page you can see the workouts live in action with reps, sets, and pounds (adjust accordingly) and do them too!
If you have a BodySpace, add me as a friend! :)

I make sure that all of my strength and focus goes towards weight training, and then do my cardio last.

WEEK 1

Monday: Upperbody (heavy lifting) + Abs + Cardio
  • HIIT Cardio, fasted, 15 minutes
  • Abs
    • Crunches
    • Reverse Crunches
    • Stability Ball Crunches
    • Knee to Elbow Crunches
  • Upperbody
    • Preacher Curls
    • Barbell Curl
    • Elevated Cable Rows
    • Incline Dumbbell Press
    • One arm Dumbbell Row
    • Triceps Cable Pull Down
    • Band Assisted Pull Up
    • Machine Bench Press
    • Machine Preacher Curls

Tuesday: Lowerbody, HIIT
  • Weighted Squats
  • Donkey Kicks with Resistance Bands
  • Weighted Side Lunges
  • Weighted Calf Raises
  • Weighted Butt Bridges
  • Deadlifts
  • Jumping Jacks
  • Speed Skates
  • Burpees

Wednesday: Abs + Cardio
  • Abs
    • Bicycle Crunches
    • Mountain Climbers
    • Reverse Crunches
    • Heel Taps
    • Ab Roll Out
  • LIIT Cardio, 11 minutes (1 mile)

Thursday: Lowerbody, heavy lifting
  • Hamstring Curl
  • Calf Raises
  • Smith Machine Squats
  • Padded Squat Machine
  • Quad curls
  • Sprints
  • Crab Sprints
  • Hops
  • Butt Bridges with 10 lb. medicine ball
  • Lying Machine Squat

Friday: Upperbody (light lifting) + Abs + Cardio
  • Abs
    • Bicycle Curls
    • Mountain Climbers
    • Reverse Crunches
    • Heel Taps
    • Stability Ball Crunches
  • Upperbody
    • Wide Grip Lat Pulldowns
    • Close Grip Lat Pulldowns
    • Tricep Pulldowns
    • Seated Cable Rows

Saturday: Full Body (mostly upper body, legs were still recovering from leg day)
  • 30 Minute boxing
  • Upperbody
    • Push Ups
    • Bent Over Dumbbell to Chest
  • Abs
    • Crunches
    • Knee to Elbow Crunches
    • Leg Raises
    • Reverse Crunches
    • Bicycle Crunches

Sunday is my off day and I really reccommend a rest day! If you overwork your body you won't be putting 100% into your next workout. You can even do damage to your muscles. It's okay to take a break when you need it.

What I learned this week:
If I believed that I could do something, then I could certainly do it. Don't sell yourself short, you are stronger than you think!

Proud Moment:
When I couldn't do one more rep or felt like I couldn't lift a certain weight, I proved myself otherwise.

Personal Record:
Cut exactly 1 second off from my 10 second prowler run.
Squatted 105 lbs.

What I could have improved:
Going to sleep earlier.

4 comments:

Patti Tucker said... Best Blogger Tips[Reply to comment]Best Blogger Templates

GREAT JOB! You are rockin' it out!

Amber Hock said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I don't think it sounds self-centered at all to be looking forward to the goal of a toned body. You're working hard to get there! It sounds like you've got a great plan to achieve your goal. Good luck, and thanks for the inspiration!

Angel said... Best Blogger Tips[Reply to comment]Best Blogger Templates

@Patti Tucker Thanks a bunch!! :)

Angel said... Best Blogger Tips[Reply to comment]Best Blogger Templates

@Amber Hock Thanks so much! It's not an easy feat but I'm trying my hardest. It's nice to hear from others that it's totally okay to want a toned body! :)

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