TRAINING DAY: BACK AND ABS

I AM SO SO IN TO MY TRAINING AT THE MOMENT. I HAVE DEFINITELY BUMPED IT UP A NOTCH AND I HAVE SEEN SUCH A DIFFERENCE.

 

I definitely hit a bump in the road with my training. My progress seemed to slow down massively, I was losing definition and I felt bloated constantly. So I switched the following up:

  • I have never before strictly counted my macros. For those of you who don’t know, counting your macros means tracking the amount of protein, carbohydrates and fats (i.e. macronutrients) that you consume everyday. There are various different opinions on how you can calculate these. But for the past three weeks, I have really tried hard to track these. By using the free app (Myfitnesspal.com) which allows you to track your macros easily, and purchasing a food scale, I have found a new love for macros. (& I never ever thought i’d say that!) What your body needs to consume to lose fat, build lean muscle or to ‘bulk’ is completely subjective. To find out roughly what you need to be consuming everyday, you need to take into account your goals (i.e. losing weight, building muscle), your daily activity (do you have an active job?), your current weight and height and so on. So there are so many factors to take into consideration. Once you have decided on these, you can get a rough guide of your macros (click here for a macro calculator). Again, this is only a rough guide. What I am consuming each day at the moment is a little less than I was recommended…because this is where I feel the best & have sufficient energy.
  • I have removed the ‘its the weekend’ idea from my mind! I went on for so many  years with the mentality that as long as I ate well from Monday to Friday lunch time, then I could eat what I wanted on the weekend. That’s 2.5 days out of 7 that I used to binge…so basically I was on a 65% effort ‘diet’! I now look at it a a lifestyle. I eat SO much more food than I used to, but I just make cleaner choices. Obviously I have the odd treat (usually one big cheat meal a week). Alcohol still plays a part in my weekends and always will…my social life is not going to change! But again, I am so much more conscious of what I am consuming.
  • I have increased my training days to 6 days a week. I know it sounds like a lot, but I am loving it so much at the moment that it doesn’t feel like a chore. When you find a gym you love with people you love, the whole experience is so  so much easier.

My toughest area, like most women, is my stomach. It is the slowest part of my body to show progress, but I feel like (finally) I am getting somewhere.

& here are some progress pictures…

42

Now I know this is not to everyone’s taste, but I am nowhere near where I want to be at the moment. I weight train and incorporate a small amount of cardio a week…and that is what I love! If you don’t like the strong, lean look on a woman (what I am aiming for) then you probably won’t get along with this!

Again, as I always say…I am NO EXPERT. I am just a girl learning the benefits of weight training and enjoying the results. I am not training for anything specific, the structure of my workout isn’t thought about too much and I like to experiment with new exercises in the gym. I just love talking and reading about fitness!

EXERCISE REPS/SETS DEMOS
AB BLITZER! (This killed 😦 )

Giant Set of the following: (giant set means complete all three exercises straight after each other before resting)

·         Knee raise on bar

·         Knee raise (side to side on bar)

·         Russian twist (on decline holding weight)

 

3 Giant Sets x 12-15 reps of each exercise

Rest 1Minute between sets

Knee raises

Russian Twists

BACK    
One arm dumbbell Row  4 sets x 10-12 Reps

Rest 1 Minute between sets

Row
Seated machine back row 4 sets x 10-12 reps

Rest 1 Minute between sets

Machine used in my gym
Wide Grip Lat Pull Down 3 sets x 10-12 reps Lat pulldown
Superset:

(Superset means complete both exercises straight after eachother before resting)

·         Seated One arm cable rows

·         Straight arm pull down

3 sets x 10-12 reps (one arm cable rows – 10-12 reps on each  arm)

 

Rest one minute between sets

Cable Row

Pull down

Close Grip Lat Pull Down 3 x 10 reps

Rest one minute between sets

Pull down
Hyperextensions 3 x 15 reps Hyperextensions

I don’t usually train back solely on its own. I usually team it with biceps..but today I was just really enjoying it!

So that’s it!

Hope you enjoyed reading this!

LE

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