One week into it

One week into my intense training, I have already seen results.

Measurements:

Biceps:     10 1/2"

Forearm:    9"

Waste:      27 1/2"

Hips:       33 1/2"

Glutes:     36"

Thighs:     21 1/2"

Calf:       13 1/2"

Height:     5'7"

Weight:     136 lbs.

I have been repeating the same workouts, but I have also been cleaning up my diet; So it's not just that my physical activity has increased, my intake had decreased and become much cleaner.

As for my workouts, I took Wednesday and Sunday as my rest days--Lord knows I needed them.

1.11.13

Military Press:   3 sets of 10-12 at 85% weight
21's:             3 sets at 85% weight
Skull Crushers:   3 sets of 15-20 at moderate weight
Row 400 Meters
Tree Huggers:     3 sets of 15-20 at moderate weight
Bent-Over Row:    3 sets of 15-20 at 80% weight
Dumbbell Flies:   3 sets of 10-15 at moderate weight
Row 350 Meters
Lat Pull Down:    3 sets of 10-15 at moderate weight
Arm Press:        3 sets of 10-15 at moderate weight

Sumo-Squats:      3 sets of 35 (add weight if you're able)
Lunges:           3 sets of 10 on each leg (add weight if able)
Glute bridges:    3 sets of Pulsing at 35 secs. with legs wide and narrow. 

Planks:
These are the different planks that I chose to use at 40-60 seconds each; Otherwise, 10-15 each leg for leg-raised-planks.

STRETCH

1.12.13

8 Min. warm-up on treadmill @ 6.5 pace

Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
>>Try to do this without taking a break between sets.

20 V-ups
20 Side-Crunches (20 each side)
20 Twist Crunches (20 each side)
20 Bus Drivers
>>Repeat 3x

STRETCH

Though 1.12.13 doesn't require as much time as a lot of the other workouts, if you exert yourself you will definitely get a great cardio and body-weight workout. 

I am looking forward to seeing even greater results, and though my schedule is going to require much more of me, starting tomorrow, I am not going to forget the goals that I have set for myself. 

This quote, in which I found on Pinterest--shocker--is something I don't mind being reminded of daily. I hope that it sticks with you just as much as it sticks with me.

Be blessed.