Tearin’ It Up

Want to hear something gross? When you strength train, you are actually putting little tears in your muscles, which often causes delayed onset muscle soreness (DOMS). When the muscles repair the tears, they build themselves stronger than they were… most of the time, anyway. Whenever I think about that, I get the heebie-geebies I am reminded as to how awesome the human body really is.

Why the tidbit of info? Today I’m sharing the workout I started this week. It focuses on lifting heavy, so you’ll be tearin’ it up in the gym. I don’t follow it exactly day-in and day-out, but I’ll be following it pretty darn closely through September.

The beach is that way....

For instance, I completed huge pyramid sets of dumbbell bench press instead of barbell bench press Tuesday night. All the barbell benches were taken, so I did what I could.

I may have taken bits and pieces from various sources, but if I remember correctly, this is a Tiff original. I’ve had it a few years, so I can only be 96% sure of this, not 100%. 96 is a pretty good percent, right???

  • Day 1: Legs
  • Barbell Squat: 4 sets of 4-6 reps
  • Stiff-Legged Deadlifts: 4 sets of 4-6 reps
  • Lying Leg Curls: 4 sets of 4-6 reps
  • Leg Extensions: 4 sets of 4-6 reps
  • Glute Kickbacks: 4 sets of 4-6 reps
  • Day 2: Chest & Calves (Pilates at Night)
  • Bench Press: 4 sets of 4-6 reps
  • Incline Dumbbell Flyes: 4 sets of 4-6 reps
  • Cable Crossovers: 4 sets of 4-6 reps
  • Pushups: 2 sets until failure
  • Standing Calf Raises: 4 sets of 4-6 reps
  • Donkey Calf Raises: 4 sets of 4-6 reps
  • Day 3: Back
  • Barbell Rows: 4 sets of 4-6 reps
  • Lat Pulldown: 4 sets of 4-6 reps
  • Seated Cable Rows: 4 sets of 4-6 reps
  • Reverse Flyes: 4 sets of 4-6 reps
  • Day 4: Shoulders & Calves (Pilates at Night)
  • Dumbbell Shoulder Press: 4 sets of 4-6 reps
  • Front Dumbbell Raises: 4 sets of 4-6 reps
  • Lateral Raises: 4 sets of 4-6 reps
  • Standing Calf Raises: 3 sets of 12 reps
  • Donkey Calf Raises: 3 sets of 15 reps
  • Day 5: Arms
  • Rotate in a Functional Exercise: 4 sets of 4-6 reps
  • Hammer Curls: 4 sets of 4-6 reps
  • Barbell Curls: 4 sets of 4-6 reps
  • Concentration Curls: 4 sets of 4-6 reps
  • Triceps Kickbacks: 4 sets of 4-6 reps
  • Rope Pushdowns: 4 sets of 4-6 reps
  • Skullcrushers: 4 sets of 4-6 reps
  • Day 6: Cardio
  • Probably running or walking outdoors
  • Day 7: Rest
  • Alternate between 4 sets of 6 reps and 3 sets of 8/10 reps

Complete as much cardio as you’d like. This workout takes me about an hour to complete every day, excluding Day 6. That does not include the 20-30 extra minutes of pilates at night twice a week. If you are a cardio queen, feel free to extend that a bit. I allow myself frequent occasional cardio-free Fridays. You could also sub exercises for your main trouble spot once a week in lieu of calf exercises; it’s your workout!

Here are 3 free pilates workouts I’ve been loving lately. The first 2 are difficult, and the 3rd is for lazy days.

  1. Blogilates
  2. Pilates Power
  3. Less is More Pilates

As you all know, it’s important to refuel after a hard workout. Be sure to include protein and carbs in your post-workout munchies. The Greek yogurt I’ve been eating this week is full of protein, and it’s best when purchased in containers as big as your head. Of course, that’s just my opinion.

Wowzers! That's a lot of yogurt! And a double-chin!

How often do you change up your workouts? What are your favorite sites for workout videos?

31 Responses to “Tearin’ It Up”

  1. Sweet routine! Heavy lifting is amazing :)
    I like body rock tv’s site for workouts, there’s so many!

  2. It is pretty crazy how we’re tearing our muscles but its a good thing. LOL

    And that’s a GREAT looking workout plan. Love lifting heavier.

  3. Love the workout plan. Going to try that soon:) once the baby comes. I need to get back into shape and fast because I have like 4 weddings in the spring!

  4. the workout looks awesome! I always need to have mine planned out before I go, otherwise I just get bored and leave. not good! So i’ll try this one out one week this month! I usually get my workouts from fitnessista (http://fitnessista.com/) :) Or I go to the gym with my dad and he’s pretty much my personal trainer.. he’s a beast.

  5. That’s not gross at all! :) I may have to try your workout. I need to revamp my weight routine.

  6. I don’t think that’s gross. Keep up the good work!

  7. LOL – had to laugh at the beach pose – that’s how my blog got it’s title ;-)

  8. I get so friggin sore after each heavy lifting sesh that my muscles should be huge by now! haha Seriously though, DOMS is intense for me and makes it hard to fit in lifting 3 times a week because it takes a full day + for me to feel “ready” to lift again.

  9. That’s my favorite yogurt from TJ’s!! Love it <3 I so need to get back to working out… miss it!! Need.more.time haha

  10. good for you, tiff! enjoy the new fitness challenges!
    i do like to switch up my routines – but you know, i usually don’t plan ahead. either i’ll get a niggle of an injury that makes me change my cardio, or i’ll get the urge to do yoga, or lift, and that’s how things kind of flow in a new direction.
    love the beginning of a new month – fresh start!

  11. Nice guns girl! That workout looks pretty intense and awesome! I need to add more yoga and Pilates to my workouts. I know my body would appreciate.

    By the way, totally agree. Yogurt container as big as your head are the ONLY way to go! :)

  12. Great workout and sites, I will have to check them out :)

  13. Do you know a good vet? Because those pythons look siiiiick ;)

    hehe nice biceps, girly!

  14. Greta rotine. I try and change my workout plan up every 4-6 weeks to ensure that i am still challenging my body.

  15. That TJ’s yogurt is the best. It’s like half the price of all the Fages and Chobanis and such!

  16. I always liked Self.com for workouts. Not always videos but some good slideshows! And that IS a lot of yogurt but it looks heavenly to me! I see no double chin either! :)

  17. Hehe it kind of creeps me out to think that I’m tearing up my muscles too, but I can’t argue that it gets results. Great routine. I’ve been doing full body routines lately, but they leave me too tired and constantly sore, so I’m thinking of breaking my workouts down into working specific parts of my body instead of everything at once. And I’d have to say that my favorite site for vids is BodyRock. That girl has some crazy ones.

    • I really like full-body workouts, but I kind of prefer these kind of splits. They help me recover faster and really burn out one or two muscle groups. Most importantly, they keep me entertained longer!

  18. I try to change up my workout every other week … I get bored easily. Thanks for sharing this! I’m in need for a new routine for next week!

    For workout ideas I usually roll with the fitness website – self, women’s health, etc and sometimes workouts I come across on blogs.

    Can’t wait to get in the gym and try this out!

  19. I like changing up my workouts every 2 months or so. I get bored otherwise!

  20. I remember the first time someone explained this to me. It totally grossed me out! ha ha

  21. You do not have a double chin girl!! Seriously!!!

    These workouts look great!! Thanks for sharing!!

  22. I ALWAYS think about my muscles “tearing” when I lift weights. Haha :) Glad I’m not the only one!
    My fave workout site is BodyRock – it’s the BEST! I just did the “It’s so on right now” workout and it was tough but so great!

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