Friday, September 16, 2011

Fitness Friday - Muscle Building Program

My second week of my muscle-building program did not go as planned. I had a very busy week and have only made it to the gym 2 days, of the 4 thus, far. On the 2 days I did not go to the gym, I did, however, work with weights at home. The only problem with that is I do not have the safety equipment or room to push the weight as heavy as I would like. I will be going to the gym Friday, Saturday and Sunday to make up for my loss. The two gym routines I accomplished are posted below. Cardio was 20 minutes at high intensity on two separate days.
I did a body fat measurement Wednesday morning and I am at 20% body fat. My goal is to get to 16%; my best has been 19%. Unfortunately, I missed 2 meals on Thursday, not a good thing when you are trying to reach a goal. I need to plan my “cooler” meals better this coming week.
Back and Triceps Workout
Pull ups 5 sets to Failure
Barbell Row 4 sets of 10
Lat Pull Down Wide Grip 4 sets of 10
Cable Row 4 sets of 10
Weighted Back Extensions 4 sets of 10
Seated overhead extensions 3x12
Cable Pushdown 3x12
Superset with
Weighted Dips 3x to Failure

Pyramid progression. (First set light and increasing weight with each set)
Incline Dumbbell Bench Press
Flat Bench Dumbbell bench press
Push-ups on medicine ball.
Incline fly's
Push-ups on bench, wide-grip
2 arm Cable Pullovers with Rope
5 sets, 10 reps
These two workouts will have you leaving the gym covered in the sweat of sweet success – you will be happily worn out! Give them a try and see for yourself. Let me know how if you liked them!

Life As I See It [Fitness, Health and Happiness]
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Michelle said...

I love how you're not afraid to build muscle! Good for you girl!

Courtney said...

I really love reading this, I totally plan on switching to building muscle when I am done with my first half. Right now I am doing way to much cardio to make any real major progress so I love reading how you are doing and I think its great to have a body mass goal over body weight! I am totally the same on that!

Undercover Dieting said...

I think it is great how you didn't let the fact that you didn't get to the gym stop you from working out! It would have been so easy to just skip it alltogether, so way to go on getting the workouts in at home! :D

Anonymous said...

Your workout sounds great!
I've been doing chest and back together for a long time. I like you idea of working back and triceps together. Thanks for the inspiration!

jillconyers said...

Love that you're keeping up with strength training! Keep it up. Don't you just hate it when "life" gets in the way of our workouts.

Have a great week and thanks for linking up!

Amy said...

Strength training so so important - and it's so cool that you are doing so well with it! I need to get back on the wagon myself...

Bonnie said...

Good Luck!!!!

Bonnie (Team Blue-Berry Muffin Tops)