Hey. Hi. Hello! Happy Friday beautiful people! When this post goes up I’ll be back in Mexico chilling with my madre on the beach. Why did we go back to Mexico? Well that’s a great question! My mom wanted to get away for a weekend, and since I’m unemployed why wouldn’t I go along?! Maybe someone down there will offer me a job too, you never know! But anyway, I’m running around like a chicken with it’s head cut off trying to get all the things done that I need to before my 7am flight (I HAVE TO WAKE UP AT 430 AM TO GET THERE LOLOLOLOL WHAT A JOKE), we’re just going to talk about what I’ve been doing when I hit the gym.
I’m 23 years young, and I’ve really only been lifting since like the summer of 2015? So, I’m still really trying to figure out the type of training that works best for me. Up until about a week ago, I was doing more bikini style training, with 3-4 sets of 8-12 reps, but like a relatively light weight. Then, I switched my training to more drop sets, which would be 3 sets of decreasing reps while increasing the weights (usually 12, 10, 8 or 10, 8, 6 depending on the body part).
However, I wasn’t really seeing many results with that. We all know I’m trying to work on my nutrition, and I did fall off the wagon the past few weeks with lots of sugar because I was super sad and stressed and sugar is always my comfort. However, overall I think my nutrition is in a good place, but I haven’t really noticed any results. So, I figured it was about time for a change to my workout regime.
Here is what I’m currently doing:
1 Rest day per week
1 day of Cardio, either LISS (Low Intensity Steady State) or Run. For LISS I usually just hop on a treadmill at 10 – 15% incline at 3.5 mph. If I’m doing a run it’s typically 25-30 minutes at around 6-7 mph.
1 day of HIIT (Hit Intensity Interval Traning). This is more plyometrics with jump squats, burpees, jump lunges etc. etc. Typically I’ll choose 4 movements, complete each one for 40 seconds, move right onto the next movement, and take a 1 minute break. Complete for 5 rounds.
2 lower body days. 1 day of compound/free weights lifting (squats, deadlifts, hip thrusts, lunges) and then 1 day of accessory/machine work. Compound lifting days tend to be higher volume for 4 sets of 8-10 reps each. Machine work is 4 sets of 15 reps with a moderatlely heavy weight.
2 upper body days. Again I’ll do 1 day of compound/free weights and then 1 day of machine work. Both days focus on 4 sets of 15 reps with a moderately heavy weight. I like to split my upper body days to focus on specific muscles, with one day always being dedicated to back. So, some weeks I’ll have a back day and a chest/shoulders day, or a back day and a biceps/triceps day, depending on what I did the week before.
I’ve been doing this sort of training for about two weeks now, and I’ve been consistently sore after every workout, which is something I haven’t been in a while, so I think it’s really starting to work. My measurements have stayed the same for the past few months, so I’m excited to see if this style of training is going to have any effect on my physique, and if it does I’ll be sure to let you guess know. If you’re interested in my specific daily workouts let me know and I’ll definitely post them! Well, until next time, xoxo.