2018 Fitness overhaul

UPDATED: Don’t wanna get repetitive with this, yet, so I’ll add my second new routine on here.

So, I’ve been doing the same routine for a couple of months now, I don’t believe in just switching routines every 4 weeks like some people do, you gotta give it time to work, also progressive overload is your friend, anyway, I wanted something different for my biceps/triceps/shoulders day and since we have a returning coach at the gym,  I asked him for guidance, cos that dude is HARDCORE.

queen_of_strong_style_by_vashperado-d83ke9i

It’s so hard to find an anime girl fitness image that is not hentai or a skinny girl running, seriously, only Goku works out for real or what? Yisus.

So, taking advantage of the superior recovery women have when it comes to training, we started this pyramidal system, first 25 reps, then 20, then 15 then 10. Obviously weight increases each time,  so it goes like this:

  • Frontal shoulder raise with dumbbells followed immediately by lateral raise
  • Triceps extension with the rope thingie
  • Concentrated bicep curl

NOW THE FUN PART

Plyometrics…

  • Something like an ab crunch + tossing a damn ball (not the big light one, a small heavier one)  up in the air and catching it 30x
  • 2 minutes battling the ropes ( I was able to for like 10 seconds straight)
  • As many push ups as possible

All that resting 1 minute or minute and a half in between, 4 rounds.

Then!

  • Triceps  push down thing with the bar  to failure with about 60 lbs
  • Ez bar preacher curl  to failure with 20 lbs
  • Abs
  • More abs

THEN

40 freaking minutes of stationary bike

And then you’re done, it seems like a lot but considering you gotta do it fast , the only “slow” thing is the bike, the rest is a breeze, lies, it was so hard, but I loved it. Can’t wait to see what’s in store for Friday.

FRIDAY UPDATE:

So chest, back, bicep and triceps cos why not.

  • Sitting rowing
  • Fly
  • Triceps extension rope

All those, first a set to failure, then 3 of 20 reps.

Then..

  • Battle rope making waves at the same time 2 minutes
  • Yogui A on the freaking trampoline  50
  • Tire flip baby! 10

Then…

  • Concentrated curl  10
  • Lat pull down   15
  • Knee raise     to failure

 

Then bike, should be 35  minutes but I managed 20.

 

The only thing I don’t wish to change is leg days, I just added lunges to leg leg day and glute bridge to ass leg day. (Ah, and weight, more weight on the squat, I’m close to lifting my own body weight <3) Forget that, I am changing at least ass day, lol, I asked Pepe ( the hardcore trainer) to help me shape my ass and get some mass there, without looking yucky, he said it’d take about 6 months, I was thinking a whole year so it’s even better! He also promised I’ll be able to perform a single pull up at least when March is ending, or else I’ll have a free month at the gym.

If you like some mix for the gym music, I have all sorts of songs in my iPod, but in this case I want to recommend some, just for the fun of it.

Nan’s playlist for da gym:

  • Jungle – Emma Louise
  • Nowhere – FictionJunction Yuuka (Madlax anime)
  • What’s up people? – Maximum the hormone (Death note anime )
  • A-cha – Super Junior
  • Mr. simple – Super Junior
  • Bonamana – Super Junior
  • Shots and Squats –  Vigiland Ft. Tham Sway
  • How deep is your love – Calvin Harris Disciples
  • Shape of you – Ed Sheeran
  • Makeba ( dirty riding mix) – Jain
  • Ike ike – Hinoi team
  • Lupin – Kara
  • I am the best – 2NE1
  • Mr. Wichtig – Tic tac toe
  • Satisfaction – Benni Benassi
  • Play Hard – David Guetta and some dudes
  • Después del after – Kinky
  • Mo Bounce – Iggy Azalea
  • X gon´ give it to ya – DMX
  • Shake it off – Taylor Swift
  • Abracadabra – Brown eyed girls
  • Hot blood workout – Aural vampire

 

So, feel free to check it out and if you can use battle ropes.. DO IT, it burns so gooood and it burns a lot of calories, gets your damn heart going up for sure, plus I read the EPOC effect is to behold!

 

the_little_girl__s_workout_by_runonpu-d4dkswv

Girrrrls, lifting won’t make you look like this xD I swear. Now, go lift!

 

 

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