Transformation Tuesday

Everyone starts somewhere.  I have been lifting weights since my freshman year of high school (10+ years!) I’ve noticed that only when I start to diet that I notice my results begin to shine through.  In this sense of the word, “Diet” is PROPER NUTRITION. Not a juice cleanse or grapefruit diet, etc.  It means that you are fueling your body with everything it needs to be a well-oiled machine.  Over the past year especially, I have used my knowledge of nutrition and been able to transform my body.The pictures on the left are from exactly 11 months ago.  The pictures on the right are from today…

transform

transform 2

Posing has improved too 🙂 8.5 Weeks out!

I would also like to announce that I recently signed up for the Oxygen magazine ULTIMATE CHALLENGE #TeamErin.  The contest starts July 15 so I will keep posting on that.  It’s a 90 day challenge and I’m hoping the athlete in me will want to take my physique to the next level! The link for more info is here.

team erin

Have a good night 🙂

Michelle

Leg Day!

Happy Sunday! I am going to run through a leg workout I did on Friday… I can barely walk today so that proves it was successful 😉 I switched out of my regular routine, went a little heavier and I really noticed the difference.  If you do a “usual” leg workout (or any workout for that matter) make sure to switch up all the time.  The difference in gains is crazy!

leg extension

Squats: 15×95, 2x8x135, 3x5x155
Bulgarian split squats on smith 4x10eax50
Leg extensions 15@7,8,8,12@ 9
Single leg deadlift 15x25lb kb
Glute bridges 15x100lbs
Walking Lunges 4x25x45 bar
I included the weights I used to give you an idea of rep range/weight but also because I copied and pasted this from my phone 🙂
Have a great day and remember to make your leg day LEGenDArY
Michelle

Back Attack!

Hello! What a terribly cliche title for a back workout.  But I guess this workout is just that intense that I’ve deemed it an “attack.”  -_-

row 1

I’m not training for anything in particular right now so I’ve been able to experiment with sets and reps for fun.  I’m always switching up my training style in fear of remaining stagnant and not seeing results. I love results.  (But, I guess everyone does, duh)

Something I’ve noticed that works especially well for me is super-setting (I super-set pretty much everything except squats and bench press) and drop sets.  This workout contains both of them. Yay.

Also, this workout is a bit unconventional;. Like I said, I’ve been experimenting so I’m trying to see how I feel after combining different techniques.  Don’t knock it til you try it! 😉

SUPERSET #1- 5 sets

Pullups (Unassisted)– Until Failure

Wide Grip Pullups (Assisted machine)– Low resistance- Until Failure

Straight Leg Deadlifts– x15 (choose a difficult weight that you feel by the last 5.  Keep the weight the same throughout or increase slightly)

Go immediately from one exercise to the next, :60-:90 rest between sets

SUPERSET #2- 5 setsIncrease weight every set*

Seated Rows– Reps: 1. Warmup x15 2. 12 3. 10 4. 8, DROP WEIGHT until failure, DROP WEIGHT until failure 5. 6, DROP WEIGHT until failure, DROP WEIGHT until failure

Lat Pulldown– Reps: 1. Warmup x15 2. 12 3. 10 4. 8, DROP WEIGHT until failure, DROP WEIGHT until failure 5. 6, DROP WEIGHT until failure, DROP WEIGHT until failure

Go immediately from one exercise to the next, :60 rest between sets

SUPERSET #3- 5 sets

Bent over Rows or Single Arm Rows- Reps: 1. Warmup x15 2. 12 3. 10 4. 8, DROP WEIGHT until failure, DROP WEIGHT until failure 5. 6, DROP WEIGHT until failure, DROP WEIGHT until failure

Standing Lat Pulldown (cable machine)- Reps: 1. Warmup x15 2. 12 3. 10 4. 8, DROP WEIGHT until failure, DROP WEIGHT until failure 5. 6, DROP WEIGHT until failure, DROP WEIGHT until failure

Go immediately from one exercise to the next, :60 rest between sets

Supplementary Stuff:

-3×15 Glute ham back extension

-3×20 Supermans

-Stretch

It’s always good to step out of your comfort zone!! Even if you don’t want to use these exercises, try this style of working out one day (it can’t hurt, right?) Or it can– you’ll probably be sore. Really sore.  But we’re building muscles and character 😉

row 3

Let me know what you think!

Michelle

My Favorite Exercise

Deadlift

Hi! I hope everyone had a lovely weekend! I’m going to keep this post short, sweet, and to the point! 🙂

I wanna talk about my favorite exercise: Straight Leg Deadlifts

Do you have a go-to exercise that you LOVE? Like if it were up to you and you weren’t sore from the day before you would do it every single day?  That’s straight leg deadlifts for me.  Because of the intensity of the exercise, I’ve limited myself to twice a week– once on back day and again on leg day.  I switch up my style of training for each day so that burn never goes away 😉

On back days, I go for reps.  Generally I will pick a heavy, but not too heavy,  weight and go for 4 sets of 25 reps.  I’ll go a little quick and focus on keeping my back as straight as possible.

On leg days, I go for strength.  This is when I’ll do a hypertrophy style routine with slightly heavier weight each set.  Normally, I’ll warm up with 15 reps and go 12-10-8-6, increasing the weight each time.  Here, I’ll go a little slower and try to keep my legs as straight as possible so my glutes and hamstrings are heavily involved.

REMEMBER: Form is always the most important part of perfecting any exercise.  I suggest starting off with a light bar or dumbbells and get your form down and then begin to increase the weight.  Because straight leg dead lifts heavily target your back, be careful going too heavy!

Do you have an exercise you can’t get enough of? Do you do it more than once a week? Let me know what it is in the comments below 🙂

Michelle