Author Archives: fitnessrat

Ohhh…The Pain

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So on Sunday I decided to do a routine from Jessica Putnam (above) that I saw in Fitness RX magazine. What a routine! I woke up on Monday in SOOO much pain that I could not even go to the gym in the morning, my body really needed the rest. BUT the routine was AMAZING!!! I loved it and I plan to do it once a week.

Below is Jessica Putnam’s Boot Camp routine:

1st Giant Set

Burpees-15 reps

Pushups-10 reps

Mountain Climbers- 50 total reps

2nd Giant set

Squat dumbell front raises-15 reps

Pop Squats up on step- 15 reps

Dips on Bench- 15-20 reps

3rd Giant Set

Bench Jumps- 30 seconds

Bent over rows- 15 reps

Walking lunges- 10 walking forward 10 walking backward

4th Giant Set

Toe Taps on bench- 50 total reps

21s with a Barbell or Dumbbells

Jump Squats-10-15 reps

And thats the routine a High intensity, non stop, fat burning, strength training workout!

Setting Goals

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I realized the importance of goals. Sometimes we have goals in mind but we never write them down and hold ourselves accountable for them. With that being said here are my goals for the month of November. Meals and Move blogger, Janetha, gave me this idea and I thought it was great way of holding myself accountable to everyone out there.

So here it goes

  1. Go to the gym 5-6x a week, I would put just 6 but some weeks are more hectic then others

  2. Do weight exercises 3x a week

  3. Do bootcamp routine once a week

  4. take multi-vitamins daily

  5. Have one cheat day for the week

  6. Drink 8 c of water

  7. Cook at least 3x a week, that will be a tough one with school

  8. Track food

  9. Stay on top of the house

  10. Spend more time with mom, it’s been very busy with school


    At the end of November we will come back to this list and see if I was actually able to stay committed to my list. Wish me luck!

Update… Boot camp routine

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The week is coming to an end and I am killing it. this is the routine I did on Wednesday and I will have a week ending report of my successes!

 

Cardio

 Stairmaster 30 min
Date 10/28/10
Date Exercise Set Reps
27-Oct-10 drag curl 3 12
27-Oct-10 bench dip 3 12
27-Oct-10 machine leg curl 3 1  

2
27-Oct-10 bosu crunch 3 12
27-Oct-10 good morning 3 12
27-Oct-10 bosu side bridge 3 12
27-Oct-10 assisted dumbbell lunge 3 12
27-Oct-10 dumbbell front squat 3 12
27-Oct-10 overhead triceps extension 3 12
27-Oct-10 zottman curl 3 12

I cant wait until this Saturday, I am trying out a new routine I saw in Fitness RX and it supposed to be a rough one. It is interval training done with giant sets, that cant be fun :-/

Power song of the Day!

In celebration of Halloween!!!! Pics coming soon!

[youtube=http://www.youtube.com/watch?v=DngUU1MlLcQ&fs=1&hl=en_US]

iFitness…My Fitness Savior

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I <3 iFitness. It is the BEST App you can ever buy on iTunes. I am NOT exaggerating, BUY this app. I was able to create my weight routine for the morning and then email my workout log with the amount of weights used and reps  for tracking. You can either have it emailed in an excel format or in a pdf, that includes the pics of the exercises you did.

Below is what I did this morning:

Cardio 30 min elliptical
Date Exercise Set Duration Speed/Resistance/Distance/Jumps/Sets
Exercise
Date Exercise Set Weight Reps
25-Oct- 10 bar military press 1 20 lb 12
25-Oct- 10 bar military press 2 20 lb 12
25-Oct- 10 bar military press 3 20 lb 12
25-Oct- 10 barbell bent-over row 1 20 lb 12
25-Oct- 10 barbell bent-over row 2 20 lb 12
25-Oct- 10 barbell bent-over row 3 20 lb 12
25-Oct- 10 bar upright row 1 20 lb 12
25-Oct- 10 bar upright row 2 20 lb 12
25-Oct- 10 bar upright row 3 20 lb 12
25-Oct- 10 calf raise 1 45 lb 25
25-Oct- 10 calf raise 2 45 lb 25
25-Oct- 10 calf raise 3 45 lb 25
25-Oct- 10 seated reverse fly 1 8 lb 12
25-Oct-10 seated reverse fly 2 8 lb 12
25-Oct- 10 seated reverse fly 3 8 lb 12
25-Oct- 10 machine chest flye 1 35 lb 12
25-Oct- 10 machine chest flye 2 45 lb 12
25-Oct- 10 machine chest flye 3 45 lb 12
25-Oct- 10 dumbbell flye 1 20 lb 12
25-Oct- 10 dumbbell flye 2 8 lb 12
25-Oct- 10 dumbbell flye 3 8 lb 12