Rihanna's S&M may quite possibly be the best workout song ever...or pretty much any Rihanna song for that matter. It's finally Saturday again, not only my favourite day of the week (for obvious reasons) but also my favourite workout day of the week! I'm a creature of habit so as usual I got up bright and early to get in a solid weight sesh before hitting up the 9:00 am spin class. Earlier this week a friend of mine sent me links to these motivational videos on YouTube called "How Bad Do You Want It" (Part I & II). If you haven't seen these videos, you need to. After watching Part I, I decided that I've been slacking all my life and I need to seriously step-up my gym game. Part I is all about what is necessary to make a person successful and Part II is about what to do once you've attained success in order to differentiate yourself from everyone else. Ever since I watched these I've been working extra hard in the gym. More sets. More reps. More weight. Seriously, you have got to watch these videos whether you want success in the gym or elsewhere in your life. Prepare to be motivated! Here's the link to part I:
http://www.youtube.com/watch?
Also this week I've been doing the maXtreme "Get Strong" workouts in addition to my usual routine. The other day I did one called "Kitchen Sink" (no idea where the name came from). I was in a rush to bust through the 20 minute routine prior to spin class and I honestly was pooped before even entering the classroom! My favourite move in the routine were the pike pushups where you alternate pikes and pushups (both using a stability ball). These were after already having done tee pees so they were quite brutal!
Today's pre-spin routine was all shoulders, upper back, and of course core! Here's the routine I did:
- Bosu ball narrow squats with shoulder presses each time you come up from your squat (3x12)
- Assisted pull-ups (3x6), alternating grips each set (closed/narrow/wide)
- Bosu ball 1-legged arnold presses (3x8)
- Side crunches on the back extension machine (3 sets each side) with 20-16-12 rep sets
- Hands-free knee pull-ins on a bench while holding a weight to my chest
...and of course a ton of all-over stretching and foam-rolling pre-, during-, and post-routine!
Fueled-up with a my delicious raspberry protein oatmeal, coffee, celcius, xtend, and my new "Take No Days Off" attitude (you'll understand this once you watch the videos), I had a seriously successful start to my weekend! I'm thinking tomorrow will be a cardio-free lower back and chest day and then I"ll do a run and hardcore legs sesh on Monday. Ahhh I'd be so happy if all I did every day was design and test out workout routines! Speaking of which I think I'm going to become a certified personal trainer this winter. Not necessarily to do personal training full-time (at least not yet) but I wrote up a 6-month life plan last weekend and that is just one small part of it! Life's too short to be cooped up in a miserable, overly air-conditioned, stuffy corporate environment where you waste away sitting in front of a blinding computer screen for 9 hours straight every day.
Anyway, I'm off to keep up with the Saturday productivity. Keep up the good work, gym rats and cheers to the freakin' weekend!
http://www.youtube.com/watch?
Also this week I've been doing the maXtreme "Get Strong" workouts in addition to my usual routine. The other day I did one called "Kitchen Sink" (no idea where the name came from). I was in a rush to bust through the 20 minute routine prior to spin class and I honestly was pooped before even entering the classroom! My favourite move in the routine were the pike pushups where you alternate pikes and pushups (both using a stability ball). These were after already having done tee pees so they were quite brutal!
Today's pre-spin routine was all shoulders, upper back, and of course core! Here's the routine I did:
- Bosu ball narrow squats with shoulder presses each time you come up from your squat (3x12)
- Assisted pull-ups (3x6), alternating grips each set (closed/narrow/wide)
- Bosu ball 1-legged arnold presses (3x8)
- Side crunches on the back extension machine (3 sets each side) with 20-16-12 rep sets
- Hands-free knee pull-ins on a bench while holding a weight to my chest
...and of course a ton of all-over stretching and foam-rolling pre-, during-, and post-routine!
Fueled-up with a my delicious raspberry protein oatmeal, coffee, celcius, xtend, and my new "Take No Days Off" attitude (you'll understand this once you watch the videos), I had a seriously successful start to my weekend! I'm thinking tomorrow will be a cardio-free lower back and chest day and then I"ll do a run and hardcore legs sesh on Monday. Ahhh I'd be so happy if all I did every day was design and test out workout routines! Speaking of which I think I'm going to become a certified personal trainer this winter. Not necessarily to do personal training full-time (at least not yet) but I wrote up a 6-month life plan last weekend and that is just one small part of it! Life's too short to be cooped up in a miserable, overly air-conditioned, stuffy corporate environment where you waste away sitting in front of a blinding computer screen for 9 hours straight every day.
Anyway, I'm off to keep up with the Saturday productivity. Keep up the good work, gym rats and cheers to the freakin' weekend!
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