I trust you are enjoying the workouts for the past two weeks. I LOVE this set up; so much so that I have only changed a few things.
How is your body shaping up?
My legs are really looking powerful these days. I attribute it to the workouts I’ve been sharing, and doing, in the last few months.
I still need some work on my stomach but even that is coming along nicely.
Tonight Vince and I are going to make porterhouse steaks and we may even have a bottle of wine. I feel like I’ve been dieting for a while now. I haven’t had a REAL cheat meal in a long time.
I’ve been having some cheats though – in Vegas I had a juicy burger, some steak and drinks. The way I kept lean was not eating many carbs with any other meal other than one meal a day (just like I shared in the email last weekend).
I am feeling deprived and with a pool party around the corner, I have to keep it tight for another few days and then I will likely have a HUGE pig out day.
Sunday, after the pool party, Vince and I are headed to an Italian restaurant in Toronto. I can’t wait for pizza – bread – yum!
I really cool part is that I’ll likely LOOK better after that meal. Sweetness!
All I have to do is be good with all my meals leading up to the weekend, indulge a bit and hit the gym hard next week. That will keep my metabolism high and fat away from my cells 🙂
I love this stage – maintenance – but it didn’t come so easy. As you well remember, I had a lot of fat to lose after having Gianluca. It took me months but I am here.
I hope you are finding “fat-freedom” too. If not, let me know how I can help. Just hit reply or leave me a comment on the blog and myself and/or my team will help in any way we can.
I want you to say, “I LOVE MY BODY”. After all, that is what I am here for. Let me help you!
Without further ado, here are your workouts for next week:
New Workout Routine:
Monday: glutes & hams
Tuesday: back, chest, abs, HIIT
Thursday: shoulders, abs, cardio
Friday: glutes & quads
Saturday: bi’s, tri’s, abs and HIIT
This should take me into September shredded with abs & muscle
Note: Cheat day 1x week when goal reached or 1x every 2 weeks until goal obtained
Goal Weight: 113 Ibs with meat on my butt!
Day 1: Hams, Glutes & Calves
|C1||Lying Leg Curl||3012||10||5||15|
|C2||Weighted Banded Bridges||2012||4||10||60|
|D1||Leg Press (feet high and wide)||3110||10||4||15|
|D2||45* Hip Extension||2014||10||4||60|
|E1||HEAVY Standing Calf Raise toes pointed out||1011||7-9||4||10|
|E2||Seated Calf Raise toes pointed out||1016||15||4||75|
Day 2: Chest & Back & HIIT
|A1||Assisted Chin Up||3111||10||5||60|
|B1||Standing Straight Arm Lat Pulldown To thighs (use a rope or bar on pulley)||3112||10||4||60|
|C1||Supinated Bent Over Barbell Row||3112||10||4||15|
|D1||Barbell Flat Bench Press||3111||10||5||60|
|E1||Incline Press Machine||3112||10||4||60|
|F1||Decline DB Bench Press||3211||10||4||60|
*HIIT 20 Minutes (Prowler, Stair Climber or Sprints)
Day 3: Shoulders, Abs & Cardio
|A1||Cable Lateral Raise||3111||10||4||60|
|B1||DB Lateral Raise||3111||10||4||10|
|B2||DB Front Raise||3111||10||4||60|
|C1||DB Shoulder Press||2111||10||4||10|
|C2||DB "L" Lateral Raise||2111||10||4||60|
|E1||High Cable Rear Delt||3111||10||4||60|
|F1||Standing Bent Over Rear Delt With Plates||3112||10||4||10|
|F2||Reverse Machine Pec Dec||3112||10||4||75|
|G1||Swiss Ball Straight Leg Jackknife||*no tempo||10||3||10|
|G2||TRX Mountain Climbers (or off floor)||10||3||10|
|G3||Plank off floor 30 second hold 1 minute rest||#colspan||#colspan||#colspan||#colspan|
Optional Cardio – 30-40 minute run.
Day 4: Quads, Glutes & Calves
|B1||Leg Press (Feet Narrow & Low)||3110||10||5||15|
|D1||Donkey Calf Raise (toes pointed out)||1011||7-9||6||60|
Day 5: Biceps, Triceps, Abs & HIIT
|A1||DB Seated Biceps Curl||2112||10||4||15|
|A2||Triceps Skull Crusher||3111||10||4||60|
|B1||Standing Biceps Low Cable Curl||3212||10||4||60|
|B2||Staying Bent Over DB Triceps Extension||2112||10||4||60|
|C1||Standing DB Hammer Curl||2111||10||4||15|
|C2||Standing DB Triceps Kickbacks||3112||10||4||60|
|D1||Seated Russian Twist with plate||*no tempo||10||3||10|
|D3||Heel Tap Crunch (crunch up, arms straight to each side and bend one side at a time to touch heel. Repeat on other side)||10||3||60|
HIIT 20 Minutes