BodyRock HiitMax | Workout 3 - Six Pack Shread

LAZY = awesome leg/butt day

So I have been lazy the past couple of weeks and have not been workout out diligently.  Summer Classes and Christopher's grandma passing away, and brown widows ALL OVER MY BICYCLE.  But I am headed out evict the spiders from the bikes aka their condos.  Today is a rest day after the awesome leg and lets face it mainly BUTT workout I did yesterday.

Warm up

3 rounds - :50/:10

Jump Lunges
Plie jump squats
rope pulls or star abs
5 Drill

Workout:

3 x 15-12-12  Leg Press 153-193-213 lbs
3 x 10-12-12  Side Leg Press 113-73-93 lbs
3 x 15-12-12  Cable Kick Backs 37-45-45 lbs
3 x 8-6-6 Hammstring Rescues (Glute Hamm Raises) with bodyweight
3 x 15-12-28method step downs on assist. pull up 116-116-91.5 lbs

ONO's Overnight Oats

I eat protein ONO's virtually every morning, and lets face it as a snack half the time.  See the recipe below!

1/4 c. steel cut oats

1/4 c. almond milk

1/2 scoop whey protein

1/2 - 1 tsp. cocoa powder

1 tsp. ground cinnamon

1/2 tsp. chia seeds

 (add raw honey or agave nectar in the morning when I eat them)

I also vary the amount as I see fit as well as add different ingredients :)

Chest Day

So I switched my workout up a bit to burn off a little excess fat and to reduce the amount of muscle mass I was gaining.  So I started to do the body rock workouts that I did at the end of December that I loved.

Below is my workout for the day.

Day 17 "Rest" Day...Scratch that, Back Day #3

So today is rest day!  But that technically means ACTIVE REST DAY, so while Christopher is playing drum I did the following 12 minute HIIT workout from BodyRock.com/TheDailyHiit.com.

Workout Below... and No you do not need a motorcycle to do this workout :)

Later we are going on a bike ride!  Which we have actually done consistently for the past handful of days.

Also:  

DAILY GOAL:

One of my previous daily goals that I started up again yesterday is JUMPING JACKS!  I love them!  My goal is to do 10 sets of 25 jumping jacks for a total of 250 a day.  It is super easy and you can do them wherever!

UPDATE:

BACK DAY!! --- yeah, we went to the gym ;)

Below is my workout :)

Day 16: Back Day #3

So I felt like I was gaining a lot of unecessary muscle doing the Dorian Yates program...so if you need to build muscle I suggest you try it.  Link is here ->  Dorian Yates 6-week Blood and Guts

I on the other hand do not need to add muscle to anywhere except my glutes.  Being a swimmer for years my upper body and legs are built well, but I have always had the flattest ass!  My family called me "peanut butt" and "no butt" for years!  Now, I am finally getting a butt!  Yay!  And let me tell you it is not without some work!  I found a great youtube video, while browsing another blog, that has a compilation of 30 some odd butt exercises.

So for the third back day I lowered the weight and upped the number of sets and reps.  See below :)

Biked to and from the gym

Day...15

Oops, so I haven't updates since Day 1.  The reason being I was logging all my workouts on the Bodyspace section of Bodybuilding.com  Today, I actually took a photo of my workout after I was done and have uploaded the workout and a photo below with what looks like an albatross wing for an arm  :)

We biked to and from the gym today which is 1.5 miles each way and it usually takes up 8-10 minutes.

Progress Photos: Day 1

Well I will say this, It is very weird posting progress photos, but here it goes!  Most of the people say that it is difficult, because you are basically placing your insecurities and faults up on an platter. So true. 

Below are photo's from Day 1 before I started the Dorian Yates program on BodyBuilding.com

Week 1 is over!

So week 1 is over, and I have yet to post progress photos.  (Should be uploading them after this) So far I am super sore and am definitely noticing progress.  Even though I am still 133 my stomach fat has gone down...I think.

New Workout Plan :)

So Christopher and I are starting a new workout routine tomorrow!  Today we biked to and from the gym and did the following arm workout to finish off a six week "program."

Bike to the gym: 1.89 miles ~ 14:35 minutes

Close grip bench press (Barbell) 20 warm-up reps
4x6 - 55-65-95-85 lbs
Barbell Curl (Barbell) 15 warm-up reps
4x8 - 45-65-70-70 lbs
Single-arm Tricep Extensions (Dumbell)
4x8 - 8-10-12-15 lbs
Reverse EZ-bar Curl 
4x8 - 45-55-55-45

Bike fro the gym: 1.54 miles ~ 10:31 minutes

Tomorrow I will post Day 1 photos...