MIA for the 4.0!

I’m still alive everyone, don’t worry. I’ve been MIA for the past few days because I’ve been living under a rock prepping for finals. And they are finally over. I literally felt a ton come off my shoulders when I pressed submit to my last exam.  I ended the 7 class, 19 credit hour semester with all A’s. That’s right, this chick made the Dean’s List ending her last semester of college classes with a 4.0! I am so overwhelmed it’s absolutely insane. So what was my motivation? The same motivation I have pertaining to the gym. Ryan shared this quote with me a long time ago and it has stuck. “Be humble, be hungry, and be the hardest working person in the room.” - Dwayne “ The Rock” Johnson.   It has been my goal this semester to display all of those attributes and it looks like it has all paid off! So hat’s off to an amazing semester, with amazing new friends and let the Christmas break commence!

With the start of break officially beginning tomorrow, I have decided with all my extra free time I’ll be hitting the gym twice a day during the week and once a day on the weekend (still continuing with an off day).

Here’s the workouts for the past 3 days!

Sunday: This was an extremely short workout. I spent the morning and afternoon studying and then worked 3-11.

Time to complete: 35 minutes

Cardio:

 25 minutes treadmill  15incline 4.0mph (completed 1.66mi burned 252 calories)

Circuit:

Adductors: 3 sets 15 reps 50lbs

Abductors 3 sets 15 reps 40lbs

Dead Lifts 3 sets 10 reps 50lbs

Monday: Cardio and lower body circuit w/ abs 
 Time to complete: 1 hour 25 minutes

Cardio:

Light jog for 7:00minutes

Sprint 30 seconds on, 30 second off: 10mph until you complete 1.50mi

Circuit 1:

Bent over 1 arm row 3 sets each arm 12 reps Wt:25lbs, 25lbs, 30lbs

Tricep Cable Extension 3 sets 12 reps Wt:35lbs

Over head rear deltoid fly 3 sets 12reps Wt: 10lbs each cable

Circuit 2:

 Lat pull down 3 sets  12 reps Wt: 55lbs, 55lbs, 70lbs

Overhead bar press 3 sets 12 reps: 40lbs

Shrugs 3 sets 10 reps Wt: 2- 45lb plate each hand (I find it easier to holder plates than dumbbells for shrugs.)

Circuit 3:

 Straight arm pull down 3 sets 10 reps Wt: 25lbs, 25lbs, 30lbs

Reverse grip tricep pull down: 3 sets 10 reps Wt:25lbs

Chest press 3 sets 10 reps Wt: (40lbs) 2-20lb dumbbells

Abs:

Frog sit ups 3 sets 20 reps

Russian trists 3 sets 20 reps ( 40 individual count)

Tuesday: Time to complete: 1 hour

Cardio:  15 minutes elliptical level 9 completed: 1.43 mi  Burned 151 calories

Circuit 1:

Squats 4 sets 10 reps Wt: 65lbs, 65lbs, 85lbs, 85lbs

Sumo Squats 4 sets 15 reps Wt: 40lbs, 40lbs, 45lbs, 45lbs

Bulgarian squats 4sets ( each leg) 10 reps Wt:2-15lb dumbbells

Bridges w/ plate 4 sets 10 reps Wt: 45lb plate across lap.

Abs:

Leg raises 4 sets 12 reps

Bicycles 4 sets 40 reps

Mountain Climbers 4 sets 30 reps