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Great tips from a fellow blogger!
1. Use the Maximal Effort Training Method. Heavy singles at +90% intensity for 3 to 7 sets once a week.
2. Strengthen your Quads. Front Squats & Olympic Squats. No leg extensions.
4. Strengthen your Glutes. Deep Olympic & Front Squats (below parallel, ATG), Kneeling Squats, Deadlifts, Romanian Deadlifts, …
5. Strengthen your Lower Back. Deadlifts, Goodmornings, Weighted Hyperextensions, Reverse Hypers, …
7. Strengthen your Abs. Turkish Get-Ups, Front Squats, Zercher Squats, Overhead Squats, Windmills, Waiter Walks, Weighted Roman Chair Situps, …
8. Unilateral Work. Lunges, Step-Ups, Bulgarian Squats, One Leg Deadlifts, …
9. Go Faster. Squat as fast as you can. Start with…
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Good God I can’t believe it’s March!!
Worked Thursday night. Slept ok.
Ran just under 4 miles outside again! No weights today. Came under calories, but I’m getting better!
I actually slept well last night!! Woke up around 9. Got my daughter out the door, came home and ran 4 miles and change! Outside!! Squeal!!
Ran some errands, picked up our 272 lbs of fresh beef!! We are blessed and fortunate to know where our beef comes from!! Exactly where in fact!
Just short of 7 miles on cycle
Db rows- 3×12 @ 20lbs
Bent over ez bar rows- 3×12 @ 20lbs
Bent over db rows- 3×12@ 20lbs
Ez bar curls- 3×12@ 28lbs
Hammers- 3×12 @ 15lbs
Preachers- 4×8@ 35 lbs
Tricep dips 4×15 BW
Skull crushers- 3×8@ 10lbs; 1×6@ 10lbs
Felt a little fatigued doing weights today. Calories were not enough to support…
A view from last nights run!
Oopsie! Update! Went over my calories with crap. Damn baked goods from twirl! It’s okay though..really!
I’ve been doing some reading. Apparently I’ve been under eating way more than I thought? I don’t know y’all. I will fill in more tomorrow. Or today at this juncture. Later today!
From a fellow blogger!
Have you ever heard the phrase “you are who your friends are”? My mom used to say that when I was young and it always stuck with me. Once I grew up, I started to realize just how true that statement is. Along those same lines is a quote by Jim Rohn that reads “You are the average of the five people you spend the most time with.”
So you want to live a happy & positive life? Being friends with negative people is certainly not going to assist you in that goal. Try to spend the majority of your time with positive people. Happiness is contagious. High-energy people will lift you up, while people who tend to be negative will bring out your cynical side.
Not an official Happster yet? Join us here: http://tinyurl.com/imahappster
This is a good read Blog. If you are into cycling! I know that I have talked about wanting to cycle more on and off again through time!
Recently he started blogging. This is a huge deal for him and for him to be able to blog really gives him an outlet! There are only 2 posts thus far, but, you know..he is on ly 15!
Busy last couple days..better late than never!
Ez bar curls- 3×12 @25lbs
Bicep Curls with Static holds-3×12@12 lbs (these can be a little tough to hold your form with)
Incline Dumbell Curls-3×12@12lbs
Lying tricep extension-3×10@8lbs (need to go lighter to keep form)
Close grip tricep extension-2×10@35lbs , last rep was 15lbs (Can go up higher next time)
Ran 2 miles. Not a Hansons planned workout, but a Denise’s planned workout- all I had time for. Work!
Woke up and had to get my boyfriend from the Kennel! (Jake the puppy!!)
Little time left and was EXTREMELY tired. Only did my back with NO cardio.
Bent Over Rows (Barbell) 4×15@ 25lbs
Single Arm DB Rows-3×15@15lbs
Seated Back Rows with the band- 2×15@10lbs and 2×15@20lbs
I always run out of back exercises to do. I need to look up more that I can do sans a machine. Any ideas? I’m all ears.
Meh. Did nothing yesterday, still was dealing with a migraine half of the day. It finally gave way, when I broke down and took a Zomig. I have to figure out why I am getting these headaches closer and closer together.
Today I did shoulders only:
alternating DB front raises- 3×15@12lbs
standing overhead presses-3×12@25lbs
Lateral Raises-4×12 @ 8lbs
Sueprsetted with-Single arm lat raises-3×12@10lbs
3×25 crunches- I need to do MANY more of these. I just don’t love ab work. At.All.
3.5 miles on the treadmill. This is not Hanson worthy, this is just lucky I got my butt on the treadmill. Mile warm-up followed by 2 miles of hills and then 1/2 mile cool down. Bleh.
I actually slept pretty good today. I wish I could sleep a little longer, but that really leaves me no time to do anything, unless I figure out a way to make the day in between my 2 nights on a rest day. I should look into that.
Shoulders were on tap for today. I love working out my shoulders.
Most of these I supersetted- for time reasons and to make a little more challenging.
Alternating front dumbell raises- 3×12@12 lbs
Overhead dumbell press-3×15@12lbs
lateral raises-3×10@8lbs (these are a little tough for me to do today, my arms felt fatigued. Proably from yesterdays workout)
I might be forgetting one? My sheet is not with me right now. I will edit later If I did indeed forget an exercise.
I need some food ideas. Now, don’t get me wrong..I LOVE my chicken, but I’m getting bored of how I’m cooking it. Anyone have some clean recipe ideas? How about sides? I’ve been doing greens (which I will keep doing because I can eat them all night long) and either sweet potatoes OR Quinoa.
Pork? Turkey? What say you? My son also eats a clean dinner as well. I’m so thrilled that he actually looks forward to what’s for dinner and he loves that I cook healthy for him. The same goes for my husband. Maybe eventually I can get him to workout as well.
I have to start making my oatmeal with eggwhites again. Those were tasty. My son would probably like it as well. The husband? Not so sure about that. Too bad ALL my kids could’nt eat like this. Would make my life much easier.