fit-megs-blog

[fit-megs-blog]

Monday, May 21st

Back and Abs

I began to value the importance of a strong back and core after experiencing severe back pain from scoliosis as a 4th grader. When my dad sought medical help for me in the following months, one thing was reiterated from multiple healthcare professionals: stretch and strengthen my core. As counterintuitive as it seemed at the time, my back pain began to diminish by the 6th grade. In recent years since then, back and core have become some of my favorite muscle groups to workout. 

As for my workout yesterday, I wanted to focus on hitting my lats, traps, erector spinae muscles. Generally I’d say my goals for my back would be to safely build strength and become more toned so I stayed in a medium-weight range for myself to establish a baseline.

Row Machine: 3 minutes resistance 4

Dead Row: 45lbs - 10 reps/ 55lbs - 10 reps/ 65lbs - 10 reps

Pullups: 50lbs assist - 12 reps/ 45lbs assist - 9 reps/ 40lbs assist - 6 reps

High Cable Face Pull: 12.5lbs - 18 reps/ 17.5lbs - 15 reps/ 22.5lbs - 12 reps

Cross (Trap) Raise with Plate: 5lbs - 14 reps/ 5lbs - 15 reps/ 5lbs - 16 reps

Back Extension Machine: 85lbs - 14 reps/ 100lbs - 11 reps/ 115lbs - 9 reps

One Arm DB Row: 20lbs - 14 reps/ 25lbs - 12 reps/ 30lbs - 8 reps

Mini Circuit: 

 - Bird Dog: 20 reps /  20 reps

 - Hip Raises: 20lbs - 20 reps / 30lbs - 20 reps

 - V Ups: 10 reps / 10 reps

 - Russian Twist: 5lbs - 30 reps / 5lbs - 30 reps

The Aftermath

Overall I’m very satisfied with my routine yesterday. I’m feeling some mild soreness in my low back and traps right now. For my next back routine I’m going to focus on high weight and low reps, especially on my deadlift, which I’m very excited for. I’m sure my 1RM (one rep max) has decreased since my 185lbs in December, but I guess we’ll see!

[fit-megs-blog]

Friday, May 18th

Chest and Triceps

About four years ago now when I was 16 years old, my dad and I signed up for memberships at our local gym. This was an opportunity for me to start exploring different exercises as the gym equipment seemed so vast compared to my high school weight room. I started doing back, biceps, triceps, shoulders, etc. There was, however, one muscle group I avoided like the plague, chest. Back then I was under the impression that if I worked out my chest the fat tissue in my B cup sized breasts would completely diminish and I would likely end up with AA’s into my adulthood at best. 

This whole notion was wrong and yet is a common misconception. As much as some of us might wish spot reduction worked to get rid of those bat wings, muffin top, or thunder thighs it just doesn’t work that way. And in my case, I’m certainly glad it doesn’t. Developing my chest in the gym hasn’t stopped my breasts from growing, in fact I’d say that they look even better. The muscle development in my chest has only made them look like a perky C cup that I can be proud of.

For my workout I typically superset between chest and triceps to be the most efficient on time. I usually stick to lighter weight and a higher rep range for my chest whereas I go a bit heavier for my triceps. 

Warmup: Row Machine 3 minutes resistance 4

Push Ups: 10 knee pushups / 5 standard 5 knee pushups x 2

Tricep Extension: 17.5lbs - 15 reps/20lbs - 12 reps/25lbs - 8 reps

Dips with Assist: 40lbs - 10 reps/35lbs - 8 reps/30lbs - 8 reps

Tricep Pushdowns: 25lbs - 10 reps/30lbs - 9 reps/35lbs - 6 reps

Chest Press Machine: 25lbs - 18 reps/30lbs - 15 reps/35lbs - 10 reps

Tricep Kickback: 10lbs - 10 reps/10lbs - 12 reps/15lbs - 8 reps

Dumbbell Pullover: 20lbs - 15 reps/25lbs - 10 reps/25lbs - 10 reps

The Aftermath

I was less than surprised to see how much strength I had lost after not hitting the gym in 4 months. When I left off I could do 30 standard pushups whereas today I was struggling to do even 20 knee pushups. Overall, I’d say my numbers were down for the tricep exercises but the chest exercises were right about where they were before. Either way I have a great baseline to work with and know what areas I need more work on!

[fit-megs-blog]

Wednesday, May 16th

 Legs and Glutes

Its almost 11pm but I’m about to head to the gym and get that leg and glute workout in! In the beginning of my lifting journey as a high schooler, I was introduced to the basics and my favorite thing to hit was legs. Jumping on the stair master, then moving on to lunges, leg presses, and squats was basically my go-to for much of my weight lifting class. I still implement these same basic workouts today but I’ve added much more variety in my routines over the years. No two leg workouts are the same anymore. Thank god!

Tonight I’m going to focus primarily on glute hypertrophy so I’m going to stick to heavier weights and low reps on compound movements (squats and lunges) and supersets on glute/hamstring specific exercises as well. Since I ran myself low on time tonight I’m going to keep it short and simple!

Warmup: Stair Master 7 mins w/ Kickbacks and Side-Kicks

Lateral Band Walk w/ Squat: 1 minute x 3 sets medium resistance at knees

Leg Kickback & Fire Hydrants: 30 reps alternating on each side

Barbell Squat: 65lbs - 10 reps/90lbs - 10 reps/115lbs - 10 reps with bench/ 90lbs - 10 reps/65lbs - 10 reps

Hip Abduction Machine: 60lbs - 20 reps/65lbs - 16 reps/70lbs - 14 reps/75lbs - 10 reps/80lbs - 10 reps

Walking Barbell Lunges: 40lbs - 20 steps/50lbs - 10 steps/50lbs - 10 steps

Cable Pull-Throughs: 35lbs - 20 reps/40lbs - 15 reps/45lbs - 10 reps

Treadmill Burnout: 1 min 6 mph; 30s rest; 30s 6.5 mph; 30s rest; 30s 7 mph; 30s rest; 30s 7.5 mph; 30s rest; 30s 8 mph; 30s rest; 30s 8.5 mph; 30s rest; 30s 9 mph

The Aftermath

I didn’t go as heavy as I would have liked for this particular workout. I definitely could have increased my squat load with lower reps, started a little heavier with the hip abductor, and increased my weight for the lunges. With that being said, this workout will serve as more of a baseline for my workouts to come. I’m getting back into the swing of things and haven’t tracked my workouts until now (don't ask me why I didn't start years earlier) so this is a great start for the hour I had to work with tonight!

Side Note: I finished this routine about an hour ago and I am feeling a bit nauseous at the moment. I think it'll be important to slow down between each workout, give myself more than an hour, and eat dinner earlier in the future. 

[fit-megs-blog]

Monday, May 14th

Bicep & Forearms

Starting off this week with my bicep and forearm routine! Each exercise listed below is preformed as a superset excluding the warm up and dead arm hangs.

I have been insecure about my biceps for years, not because I think they’re too big, but I feel that they look stronger than they really are. My biceps don’t have much to show for as far as strength goes considering their outward appearance. I’m still struggling with weights between the 20lbs-30lbs range.

My goal is to increase strength while improving aesthetics, I want more definition in my arms and have something to show for as far as capability goes.

Warmup: underhanded row on row machine - 3 minutes, resistance 4

Dead Arm Hang: hold as long as possible - 30 seconds

Wrist Pronation/Supination: 12.5lbs - 30 reps/15lbs - 25 reps/17.5lbs - 20 reps 

Plate Pinch Curls: 5lbs - 15 reps/7.5lbs - 12 reps/10lbs - 10 reps (barely)

Plate Farmers’s Carry: 1 min each 25lbs/35lbs/45lbs/35lbs/25lbs

Barbell Curl: 22lbs - 12 reps/27.5 - 10reps/33lbs - 8 reps/27.5lbs - 11 reps/ 22lbs - 13 reps

Wrist Twist: 45lbs - 30 seconds x 3 sets

Overhanded EZ Bar Curl: 20lbs - 12 reps/20lbs - 14 reps/30lbs - 10 reps (barely)

Overhanded Wrist Twist: 45lbs - 30 seconds x 3 sets

Hammer Curl: 10lbs - 8 reps x 3 sets (completely toasted)

The Aftermath

All in all this workout took me about an hour and fifteen minutes to complete. Today is Tuesday, May 15th and I’m not feeling any delayed onset muscle soreness. Which is surprising considering I haven't pushed myself that hard in the gym since December. I did however skip the gym today as I have been feeling fatigued throughout the last half of the day. But tomorrow I will make up for that, post my leg routine, and hit the gym subsequently after that! 

[fit-megs-blog]

Purpose

My purpose here is to create content in regards to exercise, physiology, nutrition, anatomy, etc to deepen my own understanding of these concepts in order to become a better health coach and motivator to myself and others. What separates myself from others is that I find enjoyment in the process; exploring concepts about the human body and attempting to utilize that knowledge in my day-to-day life. That way the process for others might be more comprehensive and efficient through the experience I have to offer. Therefore blogging is going to be used as a tool to help facilitate that goal: Apply my knowledge, monitor the results, and continue to enhance my understanding, as there is much to learn.