Banca’s BodyBlog

Hello! I finally decided to start this lil ditty Here goes..!

Ok, so when I started working out again, I had a goal of losing body fat and gaining muscle. Well, it turns out that I did lose a LITTLE bit of body fat, but overall, I really just gained a lot of muscle, which in turn made me bigger. I knew that I was doing the right thing by gaining muscle, but I wasn’t doing enough to lose the fat that lies over the muscle. So, not only was I no longer fitting into my clothing , I wasn’t really able to see the definition of all the muscle I gained, particularly in my legs.

Once I couldn’t fit into my jeans because my quads had gotten so big, I decided to do a little more research.  Through this I found out about explosive lifting. I learned that by lifting more explosively and with less rest I could burn more calories and use up most of my carbs. Then, after the workout, I can do cardio and since the lifting used my carbs, the cardio would now begin burning the fat.  This made me ecstatic and I’m am now stopping my 9 week program and starting a new one that includes explosive lifting and plenty of cardio to finally begin reshaping my body the way I want to.

Heres the new program, can’t wait to start seeing results and sharing them all with you!:

MON . WED . FRI .

SUPERSET 1:
machine chest press
machine rows
machine chest press
machine rows
(1 set/12 reps each. No rest between sets)

REST 1 MIN

SUPERSET 2:
leg press
leg curls
leg press
leg curls
(1/12 no rest b/t sets)

REST 1 MIN

SUPERSET 3:
lat pulls
upright rows
lat pulls
upright rows
(1/12 no rest b/t sets)

REST 1 MIN

SUPERSET 4:
cable curls
tricep pushdown
cable curls
tricep pushdown
(1/12 no rest b/t sets)

REST 1 MIN

SUPERSET 5:
smith squat
glute cable pulls
smith squat
glute cable pulls
(1/12 no rest b/t sets)

REST 2 MIN

Aerobics:
Treadmill. 40 minutes at 75% exertion.

Abs:
cable crunch (3 sets/12 reps)
bicycle crunches (3 sets/15 reps)
captain’s chair (3 sets/12 reps)
crunches on ball (3 sets/15 reps)

Stretch.
~~~~~~

TUES . THURS . SAT .

CARDIO:
Treadmill.
Warm up -
2 minutes

then,
Alternate-
1 min @ 90% exertion
1 min @ 30% exertion
(repeat 10-20 times)

AEROBICS:
Treadmill.
30 minutes at 60% exertion

Abs:
cable crunch (3 sets/12 reps)
bicycle crunches (3 sets/15 reps)
captain’s chair (3 sets/12 reps)
crunches on ball (3 sets/15 reps)

Stretch.