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 3^rd 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?

Granola Fairies

Workout

I decided to work out again today since yesterday went pretty well.  I didn’t push it by hitting up some heavy weights at the gym, but I did do a full-body routine.  Yup, it was another freebie DVD from Jeannette Jenkins.  This one was the Blast the Belly Fat DVD, and I completed all 73 minutes of it.

I liked this DVD, but I wasn’t loving it.  I love circuits, and it is comprised of a warmup, three circuits, mat work, and stretching.  The first two circuits got my blood pumping, but I was dissapointed in the third.  I guess I just wanted a bit more strength training instead of just core toning.  I think there are some great core moves here, but I’m not one to work my obliques much.  (In my opinion, it makes your torso wide – toned, but wide.)

Latest Crave

I love my Mizuno running shoes.  I’m going to need a new pair of kicks soon though, so I have started shopping around a little.  While browsing the Mizuno site, I saw my latest crave.  Check out the Rider Running Tee.  Saawheeet!

I usually wear faded soccer tees and shorts at the gym.  Yeah, I’m that girl.  Whatever.  It’s 5 a.m., and I’m there to sweat.  However, I do own a few cute tops and capris, and I have to admit – looking good leads to feeling good, which leads to a better workout.  Sooooo, if the hubby approves, I know what might be arriving in the mail soon.  You all know how much I love getting packages!

Love Grown Foods (or in my opinion, Likeable Granola Fairies)  

Speaking of packages, granola fairies over at Love Grown Foods sent me goodies.  It took me a while to review all the flavors, but I loved every minute of it.  As you all know from my WIAW post, I had Greek yogurt with fruit and granola every day this week.  (Don’t worry; I also tried a little nibble of each flavor sans-parfait since plain Greek yogurt can be overpowering.)

Leia Likes Cranberry

I received Simply Oats, Apple Walnut Delight, Raisin Almond Crunch, and Sweet Cranberry Pecan flavors.  Let’s just say my homemade granola isn’t going to taste so good anymore after having the real deal.

Simply Oats + Oikos + Raspberries

Apple Walnut was delightful, but it was my least favorite.  The dried apples were okay, but it just wasn’t that flavorful.  Oddly enough, my hopes were highest for this one.   The original flavor was good too, but it wasn’t my favorite either because it was the least exciting.  If you’re in the mood for regular granola, this was pretty darn tasty.  It’s crunchy but a little chewy at the same time.

Mango + Plain Greek + Apple

My second favorite was the cranberry flavor.  Wow!  Those aren’t overly sweetened Craisins; those dried cranberries still have a hint of tartness to them.  They were great plain and in the parfait.  I bet they’d also rock a baked sweet potato!

Berry Good

My favorite flavor was actually the one I was least excited to try.  Funny how that works sometimes, isn’t it?  Raisin Almond Crunch was like a York Peppermint Patty commercial, except I wasn’t transported to a snow covered mountain peak.  Instead, I was transported to a cushy chair by a fireplace with warm milk + this granola in one hand and chia tea in the other.  The spices were perfect, and they made me feel all warm n’ fuzzy inside (but not actually fuzzy – that’d be wierd).

Food Scale Strikes Again

The price and calorie-count usually keeps me from buying granola.  (Let’s face it – not many people can justify those calories unless you’re hiking the AT.)  However, I would totally consider buying this again.  The small serving size is surprisingly filling.  If you’re a granola fan, I highly recommend it,

Weekend Plans

We meeting friends at a beer  restaurant for dinner tonight.  Then Saturday starts off with a trip to the lake, followed by a local brewery outing with a buddy from out of town.  I hope our buddy brings some of his beer with him because he is a freaking amazing home brewer.  I can’t wait until he gets a job as a brewmaster somewhere.  I think I see another brew review coming next week!