New Workout Program: Already Feeling It!

Heeeeey guys! I'm so bad at keeping up with this page, I know...buuuut, cut me some slack- I sat on my tablet, cracked the screen, and that's why I'm not posting as often! But I decided to share my newest workout program with you guys. I usually use a program from www.bodybuilding.com but this time, I made my own. As some of you may know, I'm a Sport & Exercise Major at UCF, so I've used the knowledge I've obtained through a couple of my classes this semester, combined with prior experience and recommendations. Sooooo here it is!

Monday: Biceps, Traps, Delts, Forearms 

Chin-ups (neutral grip): 3 x [max]

Assisted Chin-Ups (neutral group): 3 x 12

Barbell Curls: 3 x 12 / 30 lbs

Barbell High Pulls: 3 x 12 / 30 lbs

Kettlebell Forward Shoulder Rolls: 3 x 12 / 25 lbs

Kettlebell Backward Shoulder Rolls: 3 x 12 / 25 lbs

Smith Machine Shrugs: 3 x 12 / 95 lbs

Barbell Forearm Curls: 3 x 25 / 20 lbs

Ab Circuit

Tuesday: Hamstrings, Glutes

Straight Leg Deadlifts: 5 x 6 / 100 lbs

Glute Kickback Machine: 3 x 6 (each leg) / 150 lbs

Hamstring Curls: 3 x 12 / 70 lbs

Hip Adductor: 3 x 12 / 110 lbs

Hip Abductor: 3 x 12 / 110 lbs

Ab Circuit

Wednesday: Abs

Hanging Leg Lifts: 5 x 10

Inclined Sit-ups: 5 x 10 / 10 lbs

Inclined Oblique Dips: 5 x 10 (each side) / 25 lbs

Russian Twists: 5 x 10 / 10 lbs

3 Minute Plank

Thursday: Chest, Triceps, Lats, Back

Barbell Bench Press: 3 x 12 / 65 lbs

Cable Cross: 3 x 12 / 20 lbs

Inclined Dumbbell Press: 3 x 12 / 15 lbs

Inclined Barbell Row: 3 x 12 / 40 lbs

Long Pull/Low Row: 3 x 12 / 50 lbs

Lat Pulldown:3 x 12 / 70 lbs

Tricep Pushdown: 3 x 12 / 25 lbs

Skullcrushers: 3 x 12 / 20 lbs

Ab Circuit

Friday: Quads, Calves

Smith Machine Squats: 5 x 6 / 135 lbs

Smith Machine Lunges: 5 x 6 (each leg) / 65 lbs

Inverted Leg Press: 3 x 12 / 135

Single Seated Leg Press: 3 x 12 (each leg) / 40 lbs

Calf Extensions on Leg Press: 3 x  25 / 100 lbs

Ab Circuit

Notes:
***Ab Circuit: I choose any 3 unweighted ab exercises and do 3 sets of 15 reps of each exercise, in circuit form, with 30 seconds of rest between each set. For example:
     15 crunches, 15 leg lifts, 15 V-ups, 30 second rest.
     15 crunches, 15 leg lifts, 15 V-ups, 30 second rest.
     15 crunches, 15 leg lifts, 15 V-ups.
***Cardio: (sighs, rolls eyes, and shakes head in dismay). I have not yet implemented cardio into this workout program. I'm still torn between wanting to make huge gains and having a super lean core. However, I do plan on adding cardio, when I make up my mind about my aesthetic goals.

HELP ME:

When I started working out, I weighed about 110 lbs and had the ultimate goal of making muscle gains, while also keeping my midsection lean. I know this is VERY HARD. So far I've gained about 5 lbs of muscle, but haven't made too much progress in my core (AKA I don't have abs yet). I'm looking for suggestions as to how to implement cardio into this workout program, as well as any other tips you would be willing to share. 

I'm slacking, I know!

Heyyyy ladies & gents! I know I've been slacking pretty badly lately, but I have some awesome news. Since the last time I posted, I've actually gotten another job- AT A SUPPLEMENT SHOP! As I'm sure you've inferred, this is a perfect job for me. I love being able to learn about all of the different supplements first-hand, and also having the opportunity to help others maximize their fitness results. The guys I work with all compete, so it's awesome to be able to hear all about prep and shows. So anyway, if you guys are ever in the UCF/Orlando area, stop by Total Nutrition & I'll hook you up with a stack! Also, yes, I'm still planning on competing in Bikini myself! However, with full time school & two jobs, I've decided to give myself plenty of time for prep! I'm hoping to be ready by early 2015. I'll definitely keep you guys updated with my progress! I should have some photos coming soon, I just don't have them with me at the moment. Additionally, I'm still accepting submissions for your progress picture to post on the page. Remember, I'll be choosing a random entry for a giveaway! However, I'm still not sure what to give away, so I need your help! What are you guys most interested in? Supplements? Apparel? Giftcards? Let me know at ghicks1220@gmail.com or through Twitter at @ghicks1220 or Instagram at @ghicks1220. I look forward to getting back into blogging, and hope you all can bear with me!

Vacation Time!

Hey guys! I know I haven't posted in a while. I've been on vacation out of town so I apologize for the delay! However, as soon as I get back home to my diet and lifting routine, I promise I'll share both with you. Thanks so much for your patience!

Europa 2014

Alright guys, as promised, I'm writing this to brag about my AMAZING experience at Europa Games Expo 2014! I had never been to any type of fitness expo or show, so I was so excited to see what the world of competition was all about. Needless to say, I was NOT disappointed in the least! First of all, it was great being around so many fit and healthy people. Second, it was awesome coming away with so many new supplements to try (some of which will be included in my giveaway!). And lastly, but most importantly, I gained so much knowledge about supplements, workouts, competitions, and just fitness in general...so much, that I've decided to compete! Yes, I know, it's going to take a TON of work, but with the progress that I've already seen in my body thus far, I know it's possible. I haven't chosen a show or date yet, but my goal is to be in at least a local Bikini Competition this fall. So far I've really started sorting out a diet and have decided on a strict workout plan, which I will share sometime next week. In the mean time, enjoy a few photos that I took at Europa! 

Almost Giveaway Time!

Alright so the blog currently has 406 views. You know what that means? Only 94 until my first giveaway! HOWEVER, I cannot do the giveaway unless I get AT LEAST 8 more entries. You can enter by sending any of your own progress pictures to my email at ghicks1220@gmail.com. All photos will be posted on the "Progress" page, and one entry will be selected at random! Just so you guys know, I recently attended Europa Games Expo 2014 (which I will post about soon), and loaded up on tons of samples of everything from preworkouts, to protein, to BCAAs...so this is something you're gonna want to get in on! Enter ASAP so I can do the giveaway on time! :)

Misc. News

Hey guys, I hope everyone is doing well and making gains!

 I only have a few short things to talk about tonight.

 

First, congratulations on 300 page views! Thank you all for your support and please continue to share with others. I want to do a giveaway at 500 views, and you can enter to win by sending your progress pictures to my email ghicks1220@gmail.com or direct message them to me on twitter @ghicks1220. I will choose ONE winner at random. However, I will need at least 10 entries to do the contest. All photos will be posted to the "progress pictures" page, regardless. Pictures may show gains, weight loss, cuts, full body, individual muscle groups- I will leave this up to you!

 

Second, I am starting a new workout regimen tomorrow (yay)!

It is a twelve week program focused on isolation.

Weeks 1-5 focus on strength gains, while 6-10 focus on size gains.

Weeks 11-12 combine size and strength gains, and the last week is complete rest.

Each week I will be posting my schedule and log, for anyone who would like to follow along.

 

Third, I am still looking for feedback on what you guys like, dislike, and what to see next on my blog! Comment or use my email above to give me some ideas. Thanks again for all of the support.

As always, you guys are awesome :)

 

 

Ab Circuit!

Alright, so tonight I'll be posting my first personal fitness tutorial (yay!). This is the circuit that I do at least once a day- always at the gym, and sometimes before bed, too. It's pretty simple and you can do it anywhere you have the room too. No equipment is needed, unless you prefer to use a yoga mat or balance ball to support your lower back. Basically, I do 15 reps of each exercise, in a 3 set circuit. The last two photos are just good stretches to do after you're finished. Transition from exercise to exercise as smoothly and quickly as possible. Remember to take 15-30 second breaks between each set (not exercise) to maximize your workout! 

First, start out by lying flat on your back with your hands tucked just below your butt. This will keep your lower back elevated and keep your head from rising. Keeping your legs as straight as possible, lift them to at least a 90 degree angle with your stomach, and thrust up with your hips. Gently lower your legs back down, taking about twice as long as you did to raise them. Do NOT let your feet touch the ground at all during this exercise. This will feel strange at first, but trust me, you'll feel the burn after a few reps. (FULL CORE)

 

 

 

Second, without touching your feet too the ground, keep your legs straight, toes pointed, and lift one leg at a time, while lowering the other to a few inches off the ground. Continue to do so, 15 times for each leg. Again, do NOT allow your feet to hit the ground just yet. Also, try to keep your neck and back as straight as possible, holding your head on the ground. This exercise should utilize solely your core and upper let muscles. (LOWER ABS)

 

 

 

Third, still without touching the floor, bend your legs and bring them to about a 60 degree angle with your core. With your hands tucked behind your head, bring your elbows and knees together to touch. These are NOT your every day crunches, and if you weren't feeling it before, you definitely are now! That's okay though, 15 of these and you almost, kinda get a break. (UPPER ABS)

 

 

 

Fourth, we have side plank dips. And yes, you may put your feet down now! Turn to either side (you'll be doing 15 on each side). Support yourself with the elbow and leg closest to the ground. Place your other foot on top or behind the first, and your other hand on your hip or in the air. Simply dip your hip down to about an inch off the ground, then return to the starting position. Repeat 15 times, then turn over, & do the same. (OBLIQUES)

 

 

 

Fifth, are good ol' planks. Yes, I know you hate them. I hate them too. But you'll be okay, I promise. These are baby planks. Begin almost in a pushup position, except on your elbows instead of hands. Lower your butt to form a straight line with your body. You'll know when you're level, because you'll feel your abs start to tense up. This is good. Hold for fifteen seconds, keeping your body aligned and feet vertical. (FULL CORE)

 

 

 

After three sets of the circuit, you can finally stretch out those abs you just tensed up. Follow the above steps, holding each pose for approximately 10 seconds. Always remember to stretch well, because it releases lactic acid, causing you to be not sore...well, less sore. You'll definitely be sore after this for the first few times. Some exercises are still difficult to me after months, so don't get discouraged if you're dead after a single set. Just keep your head up, keep going, and go get those abs!