SexyChic’s BodyBlog

Upper body/Arm Day Boooo :p Lol Jk! My upper body needs its turn to be brutalized by my crazy workouts. Just downed some whey about to down some NO in 30 mins and then off I go

Hope you are having a great Sunday!

Today I did 20 mins of cardio and it was fun I felt the burn since I did legs yesterday! Gonna have trouble walking tomorrow YAY!

I have been slacking with my w/os and writing them down Doh!

So today I did legs and I hit them hard with free weights since I have not done them in awhile. Gonna wait 2-3 days then do the machine part to my routine Since I am to trying alternate them and see if it helps my gains.

I know it’s early and I’m in a REALLY good mood (not usually a morning person)! Just want to tell you all have a great day and Thanks to Mindi for making my morning a good one.

I will hit the gym tmw after school and probably do cardio to relieve some stress… I don’t think I can handle lifting heavy after a long day at school.

Word to the wise ~ DON’T procrastinate!!!!!!

Sooo it seems like I am just having one of those weeks….Trying to get my diet in check and my s/o orders pizza and wings for dinner tonight /boggle

Talk about Temptation Island over here….

Still haven’t been able to hit the gym b/c I have 2 tests tomorrow back to back and I definitely don’t feel prepared for either of them.

I got 3 hours sleep last night and 5 hours nap earlier in the day! Ouch! Starting to feel tired now but can’t really do anything about it b/c I have to study…Eeeeep

The past few days my diet has been horrendous! Not enough calories and not frequently enough Of course it happens on the first 2 days that school starts back! I have to get it back on track b/c I will not allow a downward spiral…

Today I did my calves

150 on donkey calf raises

75 on the sitting one b/c my legs were still sore and the pads resting on my knees seemed to amplify it.

Did legs today….Killer workout

But now I heard deadlifts makes your waist WIDER!!!! So I think I may have to drop it out of my routine

Saw this w/o in a post…http://forum.bodybuilding.com/showthread.php?t=2983921

And I think I will try it Sounds like a good plan imo. Gonna tweak it to suit me but you get the idea.

Sunday: Upper Power

-5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)

-Barbell Bench Press

-Barbell Rows

-Military Press

-Barbell Shrugs

Monday: Lower Power

-5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)

-Squat (ATG)

-Stiff Leg Deadlift, Or Romanian DL

-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3×8-12

-Barbell Close Grip Bench 3×8-12

-DB Flat Bench 2×8-12

-Preacher Curls 3×8-12 super setted with

-Standing French Press 3×8-12

-Push Downs 3×8-12 super setted with

-DB Hammer Curls

-Cable Crossovers 3×8-12

-Machine Curl 3×8-12 supersetted with

-Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3×8-12 super setted with

-DB Front Raise 3×8-12

-DB One Arm Row 3×8-12 super setted with

-DB Arnold Press 3×8-12

-Lat Pull Down (Wide Grip) 2×8-12 super setted with

-DB Shrugs 2×10-15

-Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with

-DB Upright Row 2×10-15

-T Bar Row 2×8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5×8-12 super setted with

-Standing Calf 5×10-15

-Leg Extensions 5×10-15 supper setted with

-Sitting Leg Curls 5×10-15 supper setted with

-Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)