Tag Archive: workouts


hmmm so today is Tuesday….

Alarm goes off at 5:45am. I got up and took a shower, got dressed, and packed my backpack. Grabbed my lunch/snack out of the fridge.

My lunch/snack: a can of tuna drained, apple, Almond butter and jelly sandwich on multigrain bread and my gallon of water.

By 7:15 I’m at the gym. Today was shoulders so I did about 20 minutes of cardio on the spin bike (even though the seats aren’t big enough and hurt like hell). I did smith machine shoulder presses, one arm machine shoulder press, lateral raises, and rear raises today. Today wasn’t so bad and I really like working my shoulders.

8:45 crack open my Better Oats Oatmeal and eat that as my post workout meal. Class doesn’t start til 11 so I sit in the strength lab and study for a while.

It’s finally 11am so my class is Weight Training and all I did in class was demonstrate the power clean and ended up cleaning 135 lbs. That’s my personal best..After class I went and ate my snack even though the sandwich and apple were gone already 😦

So I hung out in the strength lab for a while and wrote pieces of songs (yes, I write songs sometimes). Then I left school and headed home.

Got home changed clothes and went for a run. I ran to Disneyland which is about 3 miles from my house and walked back home.

Now I’m back home and showered. Haven’t made dinner yet which will be Tilapia and veggies with the rest of the gallon of water that I have left.

Tomorrow morning up at 5:45 to do it all over again this time I’ll be in class from 10-2 and then have to film the Snatch (olympic lift) and overhead squat for a class project so that video will be up soon.

I currently work 2 jobs and go to school full time. In between all of that I have to workout (West Coast Classic on June 25), stick to my diet, study, train people, and find time to sleep.

I’m taking 17 units when 12 units is considered full time.

People don’t realize that when you compete and go to school full time it’s hard to find time to do much of anything else. My days either start early or end the next day. Lately I’ve been having 21-22 hour days. I don’t know where I find the energy to make it through school and running back and forth between 2 jobs.

Competing isn’t for the weak at heart or the ones who get easily discouraged. Everything in life that is worth having never comes easy. And my NPC Pro Card won’t be handed to me. I’m working my ass off for it. Yes, there is criticism that comes with competing and there are some haters who wish they could gain muscle or drop weight as fast as you or someone else. But it’s ok it’s motivation. My motivation is someone telling me that I can’t do something or that I’m this or that.

I push myself because I know that there is someone out there who is working harder than I am and I refuse to let someone else out do me.

Just know this when competing: Pain is TEMPORARY, the results are EVIDENT AND PERMANENT!

Answering YOUR questions…

Question 1: What’s your advice on obtaining the smallest waist possible for my body?

  • Diet, Diet, Diet!

Question 2: Can I build muscle and lose fat at the same time?

  • Yes and No. I say no because in order to lose fat you have to cut back on how many calories you consume and in order to build muscle you have to increase how many calories you consume on a daily basis. But studies have shown that with the proper weight training and nutrition you can build muscle while you burn fat. This has been proven true with a lot of track athletes because of high intensity interval training along with a high intensity resistance program.

Question 3: Just how much protein do I need?

  • Protein needs are usually based on what your goal is. But the usual formula is 1g of protein times your body weight ex: 1g x 128 = 128g of protein per day.

Question 5: What are some examples of good HIT workouts?

Here are a few HIT workouts that I do myself:

HIT #1

  • Shoulder Press
  • Crunches
  • Standing Calf Raises
  • Barbell Curls
  • Bench Press
  • Lying Leg Curls
  • Bent Over Row
  • Seated Calf Raises
  • Squats
  • Reverse Crunches
  • Straight Arm Pullovers
  • French Presses
  • Deadlifts
  • Upright Rows
  • Crunches
  • Wrist curls

 

HIT #2

  • Deadlift 1 x 10-12
  • Leg Press 1 x 10-12
  • Shrug 1 x 8-10
  • Close Grip Lat Pulldown 1 x 8-10
  • Standing Calf Raise 1 x 10-15
  • Reverse Curls 1 x 10-15
  • Overhead Press 1 x 8-10
  • Abs 1 x 30-50

Question 6: How much rest do we need between workouts?

  • Rest between workouts is all dependent upon the person. I personally take 2 days off after I do 4 days straight. After I take those 2 days off I cycle my workouts and start again. To answer your question: Just listen to your body.

Muscle (Resistance) Training

I know that you probably look through magazine after magazine looking for workouts. Well NEWS FLASH: Resistance training is an individual process! Which means what works for someone else may not work for you. The foundation of any EFFECTIVE muscle training program follow these 5 steps:

  1. Specificity of training- only muscles that are trained will adapt and change in response to a resistance program
  2. GAS principle- General Adaptation Syndrome has 3 stages of adaptation: (1) the “alarm” stage caused by physiological stress; (2) resistance stage when the body adapts to demands placed on the body; (3) exhaustion stage, which happens when you overtrain.
  3. SAID principle- Specific Adaptations to Imposed Demands is the fact that adaptation will be specific to the characteristics of the workout used
  4. Variation of training- No program can be used without changing the exercise stimulus over time.
  5. Prioritization of training- It’s difficult to train for all aspects of strength fitness. With periodized training you need to focus or prioritize your goals over each training cycle.

Exercises can be designated as primary exercises (i.e. leg press, bench press: prime movers; large muscle group), assistance exercises (i.e. train one muscle group: triceps pushdown, dumbbell biceps curl), structural (i.e. involves multiple joints: power clean, deadlift), or body part specific (i.e. isolate specific muscle groups: leg extension, seated leg curl). Structural or multi-joint exercises require neural coordination among muscles.

Here are some tips for the order of exercises:

  • Target large muscle groups before small muscle groups
  • Perform multi-joint exercises before single-joint exercises
  • Alternate push and pull exercises for total body sessions
  • Alternate upper and lower body exercises for total body sessions
  • Perform exercises for your weaker points before exercises for your stronger points
  • Perform Olympic lifts before basic strength and single-joint exercises
  • Perform power exercises before other exercise types
  • Perform more intense exercises before less intense ones
  • FITNESS LEVEL AND YOUR EXPERIENCE WITH RESISTANCE TRAINING ARE KEY IN ORDERING EXERCISES

There are a number of muscle training programs but I’m only going to discuss the most common training programs that are used:

  • Periodization Training: Preferred method, allows for many different types of workouts, training programs, born from the SAID principle and refers to the need to gradually increase the amount of stress placed on the body in order to continually stimulate adaptations
  • Circuit Training: 8-12 exercise stations are chosen and the exercises are performed in a circuit one after the other, then repeats the circuit 1-3 times, aims to address cardiovascular endurance and muscular endurance, time effective if you have a limited amount of time to work out
  • HIT Training: known as High-Intensity Training, perform one set of 8-12 reps of each exercise until failure, haven’t been proven to be effective as compared to periodized training
  • Pyramid or Triangle Training: popular with powerlifters, gradual increase in resistance and a decrease in reps with each set of a single exercise, ex: 10RM, 8RM, 6RM, 4RM, 2RM, 4RM, 6RM, 8RM, and 10RM with the resistance set to allow only the listed number of reps (which means calculating your 1RM, refer to: https://moniquesfitness.wordpress.com/2010/09/25/making-your-workout-work-for-you/)
  • Super Set Training: term that is used to describe alternating 2 exercises for two different target muscle groups, can be opposing muscle groups (i.e. biceps and triceps) or groups at different joints (i.e. quads and deltoids), can be created two ways- examples: (1) biceps curl 10RM, triceps pushdown 10RM. Repeat 3 times with no rest between exercises; (2) lat pull down 10RM, seated cable row 10RM, bent-over row 10RM. Rest one minute between each exercise. Repeat 3 times.
  • Split Routine Training: time-consuming, allows you to maintain a higher intensity of training for a particular body part or group of exercises