I usually do pecs and deltoids on mondays and thursdays, tuesdays are usually traps and back, wednesdays are biceps triceps, Fridays are deltoids and traps. saturday and sunday I rest, or run.
Yes! Check out here :)
Don’t forget to eat 25-40g of protein WITHIN 30 MINUTES after your workout’s end to build muscle (and increase metabolism)!
>30 mins running, 5 mins walking
>60x MTS back @ 10lbs
>40reps lat pulldown @ 20
>40x MTS chest, 20 @ 15lbs, 20@ 10lbs
>20x bench press @ 15lbs
I’m gonna try to start logging what I exercise when I hit the gym!
>20mins running/10 mins walking
>90 squats on machine (30 on 40lbs, 60 on 30lbs)
>bench press machine @ 20 at 15 lbcs, 15 at 10 lbs
I always make playlists that are full of really upbeat dancey songs, and yet always find myself defaulting to my more mellow favorite songs playlist. It seems the messages inspire me a little more than the beats. Regardless, here’s what I’m listening to these days!
The Wolves - Ben Howard
Somebody That I Used to Know (4FRNT Remix) - Gotye ft. Kimbra
New Prince (Crown on the Ground) - Childish Gambino
Home - Edward Sharpe and the Magnetic Zeros
What I Wouldn’t Do - A Fine Frenzy
Shake It Out - Florence + the Machine
We Are Young - Fun ft. Janelle Monae
1957 - Milo Greene
Little Lion Man - Mumford & Sons
Also, after my workouts, I really like to pamper myself. I take a kick-butt shower (which always feels most awesome when there’s sweat to wash off) and blast relaxing music to calm down and rejuvenate.
As a fitblr I often see people talking about egg whites and how great they are and how bad egg yolks are. NO. It breaks my heart to think of all the nutrients of the egg yolk being discarded into eggy heaven.
Egg yolks are good!
Nutrients in a yolk: Egg yolks are jam packed with fat soluble nutrients these include: Vitamins A, D, E, K and carotenoids. These help you boost your immune system, keep your bones, teeth, and skin healthy, reduce the effects of diabetes, and help you reduce the risk of cancer.
Also: Yolks have loads of Zinc, Calcium, Folate and vitamin B12. All of which are super important for you.
But, but, but eggs are full of cholesterol! Yes, but you need this cholesterol! Cholesterol is needed in the body as it is the building block of hormones, also cholesterol helps repair damaged cells in the body. Cholesterol that comes from processed, super fatty food is bad for you, so don’t go out and eat tons of fried food. When it comes from this incredible egg it is not!
Additionally: Eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair!
In conclusion: EAT THE WHOLE EGG. It is only 70 calories for one XL egg. It is amazing for you. Tastes great. Now I am not saying go make yourself 20 eggs to make up for your lack of yolky days, but do not be afraid to incorporate into your diet.
my parents were sure that eating 3 eggs per week is enough. I told them, they are wrong and that yolks don’t raise the cholesterol level. Few months ago I started eating 8+ eggs per week and my cholesterol level is lower than a year ago. POW POW POW!
A Variation For Almost Every Day Of The Month
- Back Squat
- Front Squat
- Goblet Squat
- Prisoner Squat
- Regular Squat
- Split Squat
- Squat Jump
- Uneven Squat
- Monkey Squat