I just started the Jillian Michael's 30 Day Shred. Today is Day 3. The past 2 days were tough.
When I started the video, I thought to myself, that's pretty easy, I can go through 45 minutes of strength training in the weights room and 1 hour of crazy combat after and walk out of the gym #likeaboss. This won't be THAT hard yea?
Little did I know that the dumbbells I was suppose to borrow from my brother (YES my younger brother has dumbbells, he works out too! And he's skinny, damn you good genes) were 6kgs, each. I don't even.
20 minutes of hardcore. 3 minutes strength, 2 minutes cardio, 1 minute abs. I DO feel a difference because on Day 1, I can only do pushups on my knees. On Day 2, I managed to do the first circuit of pushups on my toes #proud. All my life I've wanted to do pushups on my toes and I managed. The most reps that I could manage is 15 reps *tears of joy*. At least I am making progress.
I feel like I'm bulking a little (no thanks to daily french toasts *shifty eyes*) but I'm eating cleaner after I start the shred. 30 days is all it takes. I mean it's only 20 minutes a day and there are 1440 minutes in a DAY! Can you imagine how much time you're spending doing NOTHING? And just push through that crazy 20 minutes and you're done for the day. Of course, I'm still combining it with my usual routine, weights and cardio. :)
Hmm, a lot of you have been asking me what I do at the gym and I'm gonna list down. It depends on my mood though, but I do plan ahead before I head to the gym. For example, I go to Combat classes on Mondays and Thursdays, I'll plan like 30-45 minutes before to do weights. I do a combination of compound and isolated movements this means some I use machines (isolated) and some I do free weights (compound). Dumbbells weights are recorded on each dumbbell whereas barbell is total weight.
Legs day (current weights I'm training with)
Leg extensions (quads): 3 sets, 50kg x 10 reps (fucking hell this burns like mad)
Barbell Squats (compound): 2 sets 30kg x 15 reps, 1 set 40kg x 10 reps (hence the mad knee T_T)
Leg curls (hammies): 2 sets 40kg x 12 reps, 1 set 45kg x 10reps
Dumbbell lunges: 3 sets 10kg dumbbell x 10reps
I have about 30 seconds to 1 minute rest in between sets. So it'll total up to bout 30-40 minutes depending.
hhahahahahahahahaha my exact sentiments.
I wanna try doing lunges with legs on the bench though, it looks so tough!!!
Dumbbell chest press: 3 sets 7.5kg x 10 reps
Shoulder press: 3 sets 7.5kg x 10 reps
Barbell Deadrow: 3 sets 20kg x 10 reps
Barbell wide-grip rows: 3 sets 20kg x 10 reps
Upright row: 3 sets 20kg x 10 reps
Dumbbell bicep curl: 3 sets 7.5kgs x 10 reps
Tricep extensions: 3 sets 10kg plate or 15kg barbell x 10 reps
tricep press: 3 sets 15kg barbell x 10 reps
Dumbbell flyes: 2 sets 2.5kg x 10-15 reps 1 set 5kg x 10 reps
Deadlifts: 20kg 5 reps
I do this in circuit style, meaning I do 1 set of each workout and then repeat 3 times.
And sometimes I do a combination of legs and arms/shoulders (not all the workout la not that mad). Depending on my mood.
Still wanna discover other moves for free weights though. I wanna try deadlifts cause I heard that they give you sick lower back muscles.
abs (circuit style):
crunches: 15 reps
bicycle crunch: 15 reps (means 30 in total)
leg lifts: 15 reps
bosu ball row (arms in plank position, legs on bosu ball then you row in and out): 5 reps (cause I cannot for the life of hello kitty balance on the bosu ball -_-)
I go to Bodypump approximately twice a week (barbell weights are total weights I carry):
warmup: 10kg barbell
squat: 25kg barbell
chest: 12kg barbell
triceps: 10kg barbell/5kg plates for extensions/2.5kg plates for kickbacks
biceps: 10kg barbell (I cannot do all the movements though, my forearm hurts =/ )
lunges: 15kg barbell
back: 17kg barbell
shoulder: 10kg barbell, 2.5kg plates each side.
I've progressed from 5 kg squats to now 25kg. Wow.
That's about it, like what I do at the gym. But one of the best decisions is actually me conquering my fear stepping into the weights room. I love the feeling that people give you stares like wtf is she doing at the squats rack and then I squat at a heavier weight than them. HA!! Now to perfect my form and then up em weights. :D
It's a big dilemma really. Like I don't see like OMGWTF GREAT results, but I believe that all this efforts I put in, it'll be worth it one day. I feel empowered whenever I lift weights! I hate the calluses I get though, and my skin is peeling from the stupid shitty grips the barbells has. I feel tighter each day, I know that I am bulking right now (cause of the insane sugar intake lately, and alcohol urghhhh) I need to get in control with my diet, CUT CUT CUT!! I need to go into cutting season again!!! D: I just feel that it's such a waste to not be able to see what's my limit until I push myself to the max. I mean what is there to lose apart from fats yea?? haha. And this amazing quote I got from Fight Club (the movie) "It's only after we've lost everything that we're free to do anything." Not sure how it can be applied here but it's just... WHOA so empowering haha.
Oh yea I'm doing this cause I wanna look good in a bikini. WITH ABSSSSS. urgh. so tough. T_T I think I'm going to pierce my belly just to motivate myself to control my diet (less sugar!) so I can flaunt my piercing!!!
Ok there you go, my workout routine. I am no professional so feel free to experiment around with different movements!! I go to bodybuilding.com to look at the videos to see the proper form/ positions/ workouts and see which one I'd like to try. I am NOT trying to be some bodybuilder but I'm trying to lift weights to build more muscles and this means burning more fats!! :D More like a fat loss program yo. Start light first and get the proper form. And then increase the weights as you progress, because you will only grow stronger. :)
Trust me, the day you start lifting a dumbbell or a barbell, you won't stop lifting it. It's as if every shoulder press you're lifting away pain and stress. Feel the sore shoulders and arms and legs after, ooh it's addictive I'm telling ya.