Quick Update

I’ve been frantically packing and getting ready to move. I will resume posting on a mostly regular basis once I’m settled and at my new place of workout.

 

Circuits! Circuits! Circuits!

I drew this program up to get in a pretty comprehensive workout that is flexible and will take some time to get old. Basically, I pick two circuits per workout; today was A and B (with one set of C, just for kicks). The way it’s set up is a non-stop workout, with only 1 minute of rest between sets. You don’t even really need a gym or complex equipment to do this workout. You can make it more challenging by adding an extra set and gradually increasing your weights. The second exercise in each circuit is geared towards keeping your heart-rate up.

Click on the exercises below for a demonstration and for the breakdown of all the muscles involved in the movement.

Circuit A

3 sets, 10 – 12 reps: dumbbell bicep curls – 10lbs

3 sets, 12 reps: weighted squats (or smith press, if you’re going heavy and don’t have a spotter) – I did the smith press and I used 2 x 45lb plates + 2 x 25lb plates

3 sets, 12 reps: wide push-ups (with ball, if need be) – I definitely used the ball for 2 sets today

Circuit B

3 sets, 12 reps: dumbell shoulder press – 15lbs

3 sets, 12 reps: forward lunges (you can choose to do them weighted or not) – 2 x 10lb plates

3 sets, 12 reps: skullcrushers (barbell) – 20lbs

Circuit C

3 sets, 12 reps: tricep dips or bent-knee triceps dips

3 sets, 12 reps: jump squats (basically you squat and explode up and attempt to land gingerly)

3 sets, 12 reps: seated cable rows – 40lbs

 

 

New Program

So it’s been a few months since I’ve evaluated my fitness and health goals, I think it’s time to take a step back and reflect, revise, and rediscover my motivation. The past couple of weeks have been pretty tough–I’m preparing to move at the end of the month, I’ve gone through a pretty shitty break-up, and I’m looking for a MA thesis topic to get started on. These aren’t excuses, but these life events have really taken my focus elsewhere and I need to get back on-track. I’ve still been going to the gym and I’ve still been eating well, but I’ve neglected my food journal and I have been rather willy-nilly about my workout schedule.

To get back into the groove of things, I’m going to follow a Felicia Romero program from Bodybuilding.com. I think this kind of structure will make going to the gym a no-brainer. What I like about her program is that it’s pretty basic movements and the workouts shouldn’t take me longer than 45 minutes to an hour. My biggest challenge is going to be increasing my cardio. Felicia does cardio 5+ times per week…for me, cardio twice a week can be a struggle…but I’m going get there.

 

 

Gratitude Needed

The past two weeks have been a real shit-show, phsycically. I have decided to put a stop to it as of right now, by creating a list of things that I like (in no particular order):

1. Strong Coffee. I will drink it anytime, anywhere.

2. My Family. These people are amazing and if I had to pick a family, I’d still saddle myself with the one I already have. I don’t know many people who would honestly say that.

3. Animals. Is there anything better than your pet, or someone else’s, greeting you at the door?

4. Free Workshops. Let’s share the knowledge! Thank you to the people who are willing to take the time to provide handy how-tos to those of us who do not know how-to.

5. Regulars. Sure, spontaneity can be amazing, but I’d like to give a shout-out to those of you who have a spot that they like to visit more often than not. Your bartenders, servers, baristas, shopkeepers, and other regulars like when you make your scheduled appearance.

6. New Friends. It’s amazing when someone opens themselves up and makes room for you in their life.

7. Good Manners. I love when people hold doors open, use their pleases and thank-yous, give up seats, let people ahead in queue, turn off obnoxious electronics in the presence of others, and pretend not to notice when you’ve done something horribly embarrassing. Being well mannered is an underrated quality.

8. Spectacles. Okay, crappy eye-sight sucks, but a cool set of specs is always appreciated. I like when people dare to be different with their frames. I like when little kids wear glasses. I like when people ask where I got my glasses (thanks, Karl!).

9. Birds. I watched a parrot take a bath this week and it was pretty much the best showmanship I’ve seen in awhile.

10. Playing Cards. I’m talking about sitting at an actual table, with flesh and blood people. This is something I’d like to do more of–an after-dinner card game is the perfect way to spend an evening.

Workout Jams

A playlist that I use to get pumped up at the gym:

“My Body” – Young The Giant

“Rock Yo Hips” – Crime Mob, Feat. Lil Scrappy

“OMG” – Usher, Feat. will.i.am

“All I Do Is Win” – DJ Khaled, Feat. T-Pain, Ludacris, Snoop Dogg, Rick Ross

“Fancy” – Drake, T.I., Swizz Beatz

“Beautiful People” – Chris Brown, Feat. Benny Benassi

“Shake That” – Eminem, Feat. Nate Dogg

“The Anthem” – Pitbull, Feat. Lil Jon

“I’m Really Hot” – Missy Elliott