~ Browngirl's fitness log ~
Since it's a new year, I figured I should officially start a log just to keep me motivated and accountable. This way I have all my stuff in one place. This has my current workout routine, diet and pictures. The pictures are from a few weeks ago and I think I've put on a little bit of muscle even though I don't think I'd be able to see the difference in a pic. The diet has been tweaked several times and every week I change my food but stay at around the same macros. I had lost about 15lbs before I started my lean bulk and now I've gained about 1.5lbs. (Hopefully muscle) :) Last summer I felt awful not being able to be proud of how I looked so I'm hoping this year it'll be different. My goal is to gain a few more pounds of muscle and also get my butt looking great! (All us girls want that I guess) Please feel free to give any suggestions, advice or critiques.
http://media.use.com/images/s_1/7ddf...fe5b436f_1.jpg http://media.use.com/images/s_1/7ddf...fe5b436f_2.jpg http://media.use.com/images/s_1/7ddf...fe5b436f_3.jpg
WORKOUT:
Warm up - 3 min on elliptical
Legs:
Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs
Stiff legged deadlifts 15-20 reps supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)
Back/Chest:
Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 12-15 reps
bent rows 3 sets 12-15 reps supersetted with Incline Bench Press 3 sets 12-15 reps
Shoulders/Abs:
Military Press 3 sets 12-15 reps Supersetted with Crunches 3 sets to failure
Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure
Triceps/Biceps:
skull crushers 3 sets 12-15 reps supersetted with Barbell Curls 3 sets 12-15 reps
20 Min HIIT Cardio