I don’t know how you woke up but my chest and surprisingly, my triceps are pretty sore!! Think about it, those triceps were working just as hard as our chest to get that bar up yesterday!!
Sometimes I am served with a revelation or a truth bomb if you will, and I thought it served as a good Trainer tip Tuesday concept ::
ENJOY THE PROCESS 🙂
We all want to be lean, or leaner, safe assumption?? More definition, see our abs, see that number go down….the list goes on!!
Today, I want you to break up with that ONE thing (or maybe it’s more) that you fixate on every day. Let it go!!
Why?? Think of a time when you were at your leanest. Now think, what is it but a MOMENT in time. We are a work in progress, a canvas, ever changing every day – mind, body, & soul. If you are too fixated and consumed with “the moment”, you lose sight of the bigger picture.
Enjoy the journey, enjoy your squishy days, enjoy the days your diet wasn’t spot on, enjoy LIFE!! Work hard, but don’t lose sight of living in a body that can MOVE and DO things!! Appreciate that lovely body for all it is and all that you are!! #trainingforlife
This week’s theme is TRY – and you know know I’m all about that!! Here is what Ashley says our Week 1 mission is : Complete every exercise, every set, and every rep. You may be intimidated, you may be afraid, but if you find the courage to complete the workout each day of Week 1, you’ll be on the right track to showing the world just how amazing you are!
All of my Day 2 scores are below, and I changed the conditioning up just a bit from what was written in the CM program, based on time and available equipment.
Can I just say, finding a 1RM squat is scary as f*ck?! Standing there with all of that weight up on your back….I almost psyched myself out before my last attempt. I was in a room with no mirrors – which is weird for me because I like to self correct when I see I’m losing form. I couldn’t see my spotter (thanks babe), so not only did I have to TRY, I had to TRUST!!
On that last attempt, I said “I don’t think I can do this bud.” Followed immediately by “I can do this!!” And he says “You can do this!”
And a big shout out to my husband Geoff for smashing out his own training – he is writing some pretty kick ass stuff lately too!! Stay tuned 🙂
Back to that squat – pun not intended…but it works…lol! Not only did I do it, but I thought that last attempt was 200lbs, when in fact, I had already done that my previous attempt, and he had me up to 215lbs!! Squatting 1.5x my bodyweight – #MindBlown!!
I shared this on my Facebook page yesterday too, but it is a cool little strength calculator : http://strengthlevel.com/ Try it out – pretty cool!
Day 2 : Max Back Squat & Metabolic Conditioning
Warm Up – 5 minutes Stair Stepper
STRENGTH : (1RM Back Squat)
Set 1 : 10x 95 lbs
Set 2 : 10xc95 lbs
Set 3 : 8x 120 lbs
Set 4 : 4x 135 lbs
1RM Attempt 1 : 2x 155 lbs
1RM Attempt 2 : 1x 175lb bar
1 RM Attempt 3 : 1x 200 lb bar
1 RM Attempt 4: 1x 215 lbs
**Circuit 1 : Repeat 3x
10 reps Weighted Squat Jump – holding 20 lb. dumbbells
16 Alt. Forward Stepping Lunges – holding 20 lb. dumbbells
10 Tuck Jump, Butt Kick
**Circuit 2 : Repeat 3x
5 Manmakers – using 20 lb. dumbbells
10 Burpees – AS FAST AS POSSIBLE, no pushup
10 Curtsy Lunge, each leg holding 20 lb. dumbbell
**Circuit 3 : Repeat 4x
15 Wall Ball
200 m. Sprint – speed 10.1-10.5 on treadmill
5 Med Ball Pushups, each side
**Denotes my addition or change to original plan. Original circuits can be found here : Charlie Mike Day 2
Celebrate all of your little victories, and remember, don’t be afraid to fail, be afraid not to TRY!!