ONEMONTHLEAN

Hey! Quit feeling like shit and go for a run!

Tue, 23 Apr 2013 18:54:52 -0400

In following with the new program...

Fri, 19 Apr 2013 17:02:06 -0400

Today was a full bicep/arm day and a half shoulder day. Tomorrow will be full shoulders and half chest. The following will be full chest and half back then full back and half biceps/arm etc. That’s the bare bones of my new program. I am excited to see if it is a success!

Today’s lift:

Dumbbell Curls 3(x2)x10

Cross Body Hammer Curls 3(x2)x10

Full Extension Concentration Curls 3(x2)x10

Reverse Curls 4x10

Concentration Reverse Curls 3(x2)x10

This concluded the Bicep Workout, for shoulders:

Behind Head Military Press 3x10

Alternating Dumbbell Forward Shoulder Raises 3(x2)x10

Full Rotation Shoulder Raises 3x10

(For these, you start with a dumbell and keep your arms straight at your waist-level, then raise them all the way up over your head. It hits the traps a little bit too.)

Another little tip for shoulders? When doing Alternating Forward raises, throw in a little shrug at the top to hit the traps.

Hey! I have been getting some questions about which proteins I use.

Thu, 11 Apr 2013 14:09:20 -0400

So I thought I would answer. I am usually not picky about my proteins, as I am a strict vegetarian and not a vegan; however, whey proteins still give some digestive troubles. So I primarily have been using this brand’s protein powder. http://www.veganproteins.com/ I know it provides me with the vegan nutrition I need after after a hard grind and it tastes a lot better than some of the non-vegan proteins I have used.

Of course, I firmly abide that if you have a complete and well rounded daily diet protein powders are really not a necessity; however, if you do supplement with proteins powders, I strongly suggest trying a vegan substitute at least once (pea protein, hemp protein). It is great stuff!

15 min. race pace run!

Tue, 02 Apr 2013 14:19:58 -0400

The goal of this run is to perform at your peak competition speed for 15 minutes. Best done not on a machine so your pace can vary at will. Best topped off with a little sprint at the end (bursting at the end of a run has boosted testosterone in scientific trials).

After the 15 minutes of grinding a nice little cool down is good to get back to your start point if you misjudged your loop and pacing. Hell, a cool down is good anyways. And to complete the work out a nice little ab session!

I personally am not sure if i’ll see the inside of the gym for weights today, pretty sore still so Tuesday may be my day off this week.

An early morning lift, a late night run, and a wonderful anniversary with my beautiful loving lady!

Tue, 02 Apr 2013 00:08:01 -0400

Weights was a glamour day. Chest, biceps, shoulders and some quick abs.

The run was a quick 3 miler. I hope everyone is enjoying their April Fools Day!

30 minute hard run with a 10 minute cool down jog.

Sun, 31 Mar 2013 20:50:38 -0400

And Spring is so officially here in my little Oregon town! Happy Pagan Fertility Celebration/ Easter!

Today's Workout!

Fri, 29 Mar 2013 16:48:53 -0400

Bench 3x10

Horizontal Pec Fly 3x10

Lateral Pec Fly 3x10

Curls 3x10(x2)

Cross Body Hammer Curl 3x10(x2)

Forward Shoulder Raises 3x10

Back Fly 3x10

Lat Pull down (Behind Head) 3x10

Lat Pull Down (infront of head) 3x10

5 min. ab routine

This being a sickness-ridden month and being under the weather myself, I suggest stocking your house with some apple cider vinegar.

Wed, 27 Mar 2013 10:13:00 -0400

Seriously, from removing warts (unrelated) to gargling to sooth a cough and a sore throat I swear by this stuff and can only boast about its health benefits. Research it for yourself and do your body a favor by buying a bottle.

Today is my day off from weights, which means extra cardio!

Wed, 20 Mar 2013 16:26:10 -0400

After a french press of coffee that was blacker than the love child of Tupac and Biggie Smalls I was ready and raring for a 50 minute run! No idea where it came from, just plopped the noise cancelling headphones on (a great investment for zoning out while running) and took off into the farmland surrounding my college’s city until it felt time to twist on turn on the windy roads back home for a shower. Wonderful.

The sights one sees while on a great run can be absolutely inspiring sometimes.

Sigh. Time for class!

Props to you, man! It is a real challenge to pursue complete and total fitness like this, and you are attacking it like a monster lol. I was wondewring what your diet was like, or if you had any nutritional stuff that you followed? Much appreciated!

Tue, 19 Mar 2013 12:49:00 -0400

Hey, there! Well, I am actually a pretty strict vegetarian so I stay away meats. I stay as raw as as possible and get a lot of my nutrition from grains, salads, fruits etc. And some cottage cheese here and there. I mean, my diet is a hard question to answer without getting a bit more specific with a question, but those are what I would say the staples are. If you want personally tailored information I would be happy to offer some directional advice there too!

Excellent day of upper body and running!

Tue, 19 Mar 2013 01:57:07 -0400

Went for a 20-30 run with the lady friend following a great Bicep and chest lift.

3x10 bench

3x10(x2) curl

3x10 Machine Lateral Pec Fly

Burnout: Machine Vertical Pec FLy

Reverse Curls

Concentration Curls

Cross Body Hammer Curls

I mixed up when I did certain sets to balance the workout between my chest and Bi’s. Tomorrow will be a back and shoulder day! MY FAVORITE!

realgirlsliftheavy: astartofsomething: healthyequalshappy: oat...

Fri, 15 Mar 2013 17:41:27 -0400

realgirlsliftheavy:

astartofsomething:

healthyequalshappy:

oatsandyoga:

blondesquats:

30down30more:

Sorry, I had to hahaha.

Let me love you

Ignorant anon. Being alive burns calories.

best response ever lol

facepalm

I love the response.

You know the feeling...

Wed, 13 Mar 2013 04:30:40 -0400

The beast inside of us, the one that we know we can never lie to r hide our shame from. It’s the same one that whispers int he back of our heads at one in the morning after we finished of a jar of Nutella that we should put our Adidas on and go hit the pavement. To be our very best, we can never tell that beast no. That is beast we must feed. The only one we must satisfy. And that beast shares our name.

Just letting you all know,

Sun, 10 Mar 2013 13:34:52 -0400

there will be more photos of workouts on this blog. Especially as I have been incorporating a lot of new ones in the ab routines which are harder to explain. I do however just need to wait until I have more private gym environment again because it is way too douchie to take them in the public one on campus. Just letting you know!

Shoulder sculpting with a bit of chest today, wooo!

Wed, 06 Mar 2013 12:50:56 -0500

You Earned That

Wed, 27 Feb 2013 16:11:52 -0500

That aches and tight muscles,

You’ve earned that.

The acne from your profuse sweating,

you’ve earned that.

The pride in yourself, the courage with which you carry yourself, your body,

You’ve earned that.

You have to love yourself and everything that comes with the work you’ve put into it.

Three time olympian Coach Ahad and the boys after putting us...

Tue, 26 Feb 2013 21:54:42 -0500

Three time olympian Coach Ahad and the boys after putting us through one of best workouts of the season!

80's training montage style workout.

Tue, 26 Feb 2013 15:18:00 -0500

(Inspired by up and watching Rocky IV to start my day, what else could I do but workout afterwards?)

Know what’s great about a training montage? The best ones never show anyone taking a breather! Thus, this workout. Nonstop motion and varied lifts until you become a puddle or decide to run up to the top of a mountain while Eye of the Tiger plays in the background.

Dumbbell Curls 2x10(x2)

Dumbbell Forward Raises 2x10(x2)

Lateral Pec Fly 2x10

Vertical Pec Fly 2x10

Dumbbell Bench 2x10

Dumbbell Crossbody Curls 2x10

Machine Reverse Curl 4x10

One Armed Machine Crossbody Curl 3x10(x2)

Dumbbell Forward Raises 2x10(x2)

Sprinting Man (until burnout)

>This one is best done with a machine or Resistance bands, for resistance training purposes. Start with the weights down by your ankle, pick them up and step forward a bit leaving one knee exaggerated forward in front of the other leg (like the freeze frame of a sprinter). Then pump your arms like a sprinter would until you can absolutely not resist the pull of the weight or the bands anymore.

End it with some nice ab routines cardio, and basically whatever else you want to do in order to make you feel like you just starred in an 80’s training montage! I am absolutely burntout and I love it. This workout really had no ulterior purpose than to channel Rocky IV and do just that so success! Later I get to be coached and trained by a 3 time Olympian! Nothing more exciting than that!

I was "hugged" by a three time olympic wrestler today. I now have a new definition of what iron feels like.

Mon, 25 Feb 2013 21:38:58 -0500

Its easy...

Sun, 24 Feb 2013 13:31:03 -0500

To get shitty on a Friday night. What sets us apart is Saturday’s run being the hardest one of the week.