lilmissfit’s BodyBlog

Although my goal right now is to build mass, I felt like this week my body needed a change from the usually heavy workouts I’ve been doing.  So, I decided that this week I would switch things up and try to hit the type 1 muscle fibers, and work on my cardiovascular endurance. 

Today’s workout was Quads/Shoulders and I superset the two muscle groups, 4 sets of each exercise, with 3 minute cardio intervals every 2 sets.  NO REST the entire workout!  Here’s what it looked like.

Warmup: 5 minutes treadmill 3.0-5.0 mph @ 3%.

BB low squats/BB standing shoulder press: 20 reps x 4 sets

3 min. treadmill: 1st min.: 6.0 @ 3%; 2nd min: 8.0 @ 0%; 3rd min.: 6.0 @ 0%

(this treadmill interval was consistently done between 2nd and 3rd sets and after the 4th set of each superset.)

BB walking lunges x 30/BB upright rows x 20: 4 sets (treadmill interval between 2nd and 3rd sets.)

treadmill interval

Leg extensions x 20/DB rear delt flyes x 20: 2 sets

treadmill interval

Leg extensions x 10/DB rear delt flyes x 10: 2 sets

treadmill interval

cable hip flexion x 20/DB front raises x 20

treadmill interval

cable hip flexion x 10/DB front raises x 10

cooldown

The workout lasted about 75 minutes, of which there were NO REST periods….whew!  It was probably the most intense workout I’ve ever had, in terms of muscular/cardiovascular endurance.  I’ll continue this HIIT style training for the rest of the week.  Then next week it’s back to high weight, low reps, longer rests.  It was fun to mix things up a bit.  I hope this will help help me get through my bulk without putting on too much extra body fat, and create an overload, so my body doesn’t get too familiar with type, volume, or intensity of training.  That’s all for now.  Hope you all have a great Thanksgiving, don’t over do it too much!

 ~Shauna

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