Workout #2 (Shoulders, Legs, Calves (multi-joint)) Competition Prep (Month 2)

WORKOUT                                                                                          SET X REPS

  •  Machine Overhead Press                                                     4 x 9-11

Cardio acceleration 45 Seconds    

  • BB (Barbell) Upright Row                                                       3 x 9-11

Cardio acceleration 45 Seconds    

  • Smith-Machine Squats                                                           4 x 9-11

Cardio acceleration 45 Seconds    

  • Leg Press                                                                                  3 x 9-11

Cardio acceleration 45 Seconds    

  • Sumo Deadlift                                                                         3 x 9-11

Cardio acceleration 45 Seconds    

  • Standing Calf Raise                                                                3 x MF (Muscle Failure)
  • Seated Calf Raises                                                                  3 x MF

weight

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Workout #1 (Chest, Legs, Abs, Triceps) Competition Prep (MONTH 1 )

So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

Also, I mix up the sets too. Like #1 says bench press, then over on the right side, (in the parenthesis is a cardio move), so I do one set of the bench press, 11 “reps”. then Jump rope 30 seconds in between each rep.

So it looks like this basically :

Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. …. Making 3 “sets”. Next , Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds.. So on and so forth.

Workout                                                                   Sets x Reps                                      Mixed Cardio

1. Bench Press                                                             3 x 9-11                                         (Jump Rope 30s )

2. Pec Fly                                                                       3 x 12-15                                       (Mountain Climbers 30s)

3. Leg Raises                                                                8R x 20s (10s Rest)

4. Smith-Machine Squats                                           3 x 9-11

5. Lying Leg Curls                                                        3 x 9-11                                           (Squat Jumps x 11)

6. Leg Extensions                                                         3 x 12-15                                        (Step Ups 30s)

7. Tight Crunches                                                        8R x 20s (10s Rest)

8. Lying Skull Crushers                                               3 x 9-11                                            (Step Ups 30s)

9. Bench Dips                                                               3 x 12-15                                          (Jump Rope 30s)

10. MB Side Twist                                                        8R x 20s (10s Rest)

Key:

Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

You can get paid to lose weight! ………….What?!?!

Yup you read that right! You can actually get paid to lose weight! How awesome if that!?! (Its like the perfect world haha).  So there was a new Mayo Clinic study that had a test group earn $20 a month for hitting their target weight for that month, here’s the catch, if you didn’t hit that goal, you’d have to pay them. (that will keep ya on track!!)

What’s to earn money while you’re losing weight:

  • Shows like The Biggest Loser have incentives for those who lose weight at home every season. Check out their website just before the next season starts and make sure you sign up! You have nothing to loose.. (no pun intended) but the weight!

loser

  • http://www.dietbet.com/   DietBet.com its a betting game you play online! You have 4 weeks to loose $% of your body weight and whoever is the highest and/or meets the goal wins. You put in money at the beginning and I believe you can play against random people or create a team. But I mean its almost a race, and an incentive to meet people with the same goals, and maybe cheer each other on!

dietbet

  • http://www.healthywage.com/  Healthywadge.com lets you wager money for losing 10% of your body weight. They also have team based weight loss challenges.

health stikk

  • Use the App Gym Pact (its free) You set a goal for every time you “check in” at the gym or run outside. Win money for reaching a goal or target, loose money when you don’t loose or gain.
  • http://www.stickk.com/   StickK.com has you make a commitment contract to yourself and you can create your own goals, create teams, have supporters and come up with a “what happens if I don’t meet the plan” consequence.