DAY 9-BEAST TEMPO BACK & BIS

Workout stats:
1:31:44 Time
603 (Polar) 356 (Fitbit)Calories
127 Avg HR
181 Max HR
24:36 In zone

Daily stats (Fitbit):
57 Resting Heart Rate
9,345 Steps
3.9 Miles 
2,152 Calories Burned 
19 Floors
39 Active Mins
98.1 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake (1 scoop)/170
Breakfast-
1/2 bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
Cheese stick/60
Morning Snack 2-
1 cup of Greek Yogurt 0%/140
Lunch-
1 Hard boiled egg/78
1/2 cup of strawberries/24
Afternoon Snack 1-
1 cup of Green peppers/30
Afternoon Snack 2-
1 cup of Celery/7
1 cup of carrots/52
Dinner-
1 cup of chicken/ 231
1 cup of mixed veggies/118

1,440 Total calories/1200 calories Target for weight loss (If i bump up workout calorie burn then i should be where i need to be-I can still work on the type of food/calorie intake just a tad).

On another note, first day of my Clomid pills again (this is the third time I have taken them). Here hoping this will be the month if not I get to increase my dosing again for next month. Yay, the emotional roller coaster begins.

Cardio warm up:
Insanity Max 30-Max out sweat (length about 33 mins with cool down)

Beast Temp Back & Bis (Length about 49 mins)-

What you need:
Bench or stability ball
Chin up bar (Chair or pull up assistance band-Optional)
Weights (light to medium weight as these are slow reps)
EZ curl Bar with weighted plates (optional)

Warm up (2:00):
Slow jog, arm circles, plank walks/holds, weighted dead lifts, weighted bend over rows, weighted reverse flys, fast jog.   

Here are my workout sheets:

This time I added 3 pound ankle weights to the pull ups-To make this harder you can do sets for each type of pull up (add or reducing ankle weights). For example, Pull ups (10 reps (2 pound ankle weights), 10 reps (3 pound ankle weights) & 8 reps (no ankle weights or increase ankle weights), Chin ups (same), Wide grip pull ups (same)& tricep pull ups (same). On the all angle bicep single set I think this could have been actually three different single sets. They had wide grip bicep curls for 15 reps, Close grip for 12 reps and reverse grip for 8 reps. What i did was three sets of each type (15 reps (8 pound weight), 12 reps (10 pound weight) and 8 reps (12 pound weight). This workout they had a lot of hanging crunches which are really great on the abs. The hanging abs were definitely my favorite parts of the workout. 

Cool down (1:44):
Arm pull side bends, lat stretch and tricep extension stretch.

I also did some additional quick stretches to fully cool down.

Tomorrow I will be doing PIYO Buns. Hope you will join me.

© Hooking Rainbows 11/10/2015. All rights reserved.

DAY 3-BEAST BUILD BACK AND BIS

Day 3 of Beast/PIYO hybrid, Beast-Build Back/Bis. I loved this one for the pull ups alone. Pull ups are by far my favorite workout. Pull ups can be challenging at first so, i will share how I built up my muscles to be able to do the pull ups as i do now. I currently use ankle weights 2 pounds on each ankle to increase my body weight...I plan on increasing as i go alone.

Here are my workout stats:
time: 2:00:03
Calories: 713
Avg HR: 121
Max HR: 182
In zone: 52:19

Overall for the day (These number are not all accurate since I had to charge my Fitbit):
61 resting heart rate
9,679 steps
4.58 miles
1,916 calories burned
3 floors
43 active mins

How i started to train for pull ups:

At first i didn't have a pull up bar so, i used a door attachment with pull down bands for a few months. I kept increasing my weight resistance and reps over a course of 6 months till i got to the black band which is extra heavy (about 16-20 lbs). At that point i needed more so, i bought a pull up bar. When i first tried it, I couldn't pull myself up or do even one pull up. To keep advancing i used a chair (you can use an assistance band too) to help me due the pull ups, increasing reps as i got stronger. I was able to pull myself up without assistance after a few months to do a few at time. I increased reps till i decided to add ankle weights for more weight resistance.    


                      My warm up:
2 mins 3 speed at 0% incline
2 mins 3.3 speed at 3% incline
2 mins 3.6 speed at 5% incline
2 mins 4.0 speed at 8% incline
2 mins 4.5 speed at 8% incline
2 mins 5.0 speed at 10% incline
2 mins 5.5 speed at 12% incline
2 mins 5.5 speed at 14% incline
2 mins 5.6 speed at 15% incline
.50 of a mile at 6 speed and 0% incline
.50 of a mile at 6 speed and 2% incline
.50 of a mile at 6.5 speed and 0% incline
.50 of mile at 6.5 speed and 2% incline
slowly decrease speed by .5 every .05 of a mile

Beast-Build Back/Bis (Length about 50 mins)

Here is what you need:
Bench or stability ball, Pull up bar or bands with door attachment, weights (light, medium and heavy) and EZ curl bar w/weighted plates (optional, instruction without).

Warm up (2:43)-Light jog, Arm circles, plank walks/holds, dead lifts with light weights, bend over rows, reverse flys and light jog. 

My workout stats below:

Cool down- (1:38) pull arm side bends, Lat stretches and biceps stretches.

I also did a quick 10 min stretch for all my other muscles cause my legs were like jelly from the day before. This workout was pretty fun. It really got my heart pumping doing the pull ups.

Tomorrow will be my first PIYO workout so, I hope you will all join me.


© Hooking Rainbows 11/04/2015. All rights reserved.