The day after Glute day! My ass hurts and feels so good at the same time. Yesterday and every Wednesday since I began my contest prep I have been doing glutes. I love glute day; who wants the noassatall syndrome; I sure don't!! The mind muscle connection is very important on this day. It's really important to put the focus on the glutes b/c they quads can tend to take over. Along with my glutes; I also do sprints which works the arse too. Boy o boy I could feel my glutes firing like no other. Today it almost hurts to sit.
Here are some the exercises that I do for my glute routine, of course not all on the same day.
Good ole squats
Deadlift in all forms
glute bridge with my feet on a stability ball
wtd. glute bridges
deep wide stance feet turned out on the leg press,
curtsy lunge to a side lunge with heavy bag
reverse hyper extensions
Press downs on the assisted pull up machine
tabata abduction machine- with seat back. 20 sec on 10 sec hold repeat 4 times. Oooh burn!
Sumo squats with db at least 55 lbs or more
Jump Squats with hold or w/o
Bench Jump squats- straddle bench then pop on top and back down
Cable glute backs, kneeling or standing
band side steps or band side squats- staying low and keeping the tension on the band!
Single Leg RDL
Crossover Step ups
This list is not all inclusive! What's some of the glute exercises you do! Until next time, Train Smart and Train Hard!
I often check the glute guys page for bootay info! Great site!
Thursday, March 15, 2012
Sunday, March 11, 2012
I'm 5 weeks out from my next competition. For the next five weeks I am going to try to attempt to blog my progress and the in's and out's of my competitive journey. This weekend was quite the challenge. Carbs have been dropped just a bit and no more cheat meals :( Boo hoo!). I'm actually handling the change pretty well! When it's time to compete I am balls to the wall! It's serious business. No cheating, no skipping workouts or cardio's, cause if I do I know I will regret it later. Plus I don't want to let myself down or my coach. Tomorrow is leg day and I am actually looking forward to it. I will be training in another gym so that will spice things up.
Tuesday, December 01, 2009
Sunday, August 23, 2009
I placed 2nd in the Heart of Dixie open figure tall class! I am very happy with the placing! Talked to the judges at the end of the show and they informed that I was very close to placing first. They told me to work on my quad sweep. Came in a little to hard, however I had great shape, great back, great upper body. I am gonna add some much needed great size! Can't wait to get back in the gym and work on my temple! It was pretty funny they told me to eat a cheese burger before the show or a few bags of chips! It was a great experience and I am proud of myself for my second show!
Thursday, August 20, 2009
I am so happy that I am 2 days out from competition. I am feeling really good about this competition. Ive done the work in the gym stayed on top of my diet. I have given it 110 percent! Now its all in gods hand when I walk across the stage this Saturday! The journey has been quite rewarding! I like what I see in the mirror and I am going to continue to perfect my body! My trainer is the best trainer I know out there! He gives me that push to push through it all, Thank you Ira!
Monday, March 09, 2009
Today's workout was awesome! I did chest, legs, chest and more legs plus abs and of course cardio prior to weight lifting. This morning I had Up-Lift and it really hold true to what it does! Check it out! http://www.beverlyinternational.com/products/Up-Lift.html I ordered some hopefully I have it in a few days! 4 weeks to the Panhandle Showdown!