What’s Up Team Fit Force!!
How did you do last week? Did you get in your workouts? How was your nutrition?
After being so sore last week after “leg day” I was ready to get things going again. This week’s goal is to get in at least 4 workouts. This week I posted “how to” increase intensity in your workouts and I plan to implement them on my strength training days. I’m looking forward to crushing some workouts this week. If you want to know how to increase your workout intensity click here.
Week of 8/19/13 – 8/25/13
MONDAY – Strength Training workout: I did 10-12 reps and 3 sets of each of the following:
- Pull Ups (W/Bands)
- Tricep Kickback
- Reverse Lung Curls
- Hammer Curls
- Russian Twists w/med Ball
Had a great workout today. It was nice getting back into things after needing a few days off to rest sore muscles.
TUESDAY – Cardio Day: Focus T25
This was my first official T25 workout. I have to say I really enjoyed it. Even at on 25 minutes I was still covered in sweat and my heart rate got fairly high. Of course that will depend on how hard you push. I didn’t push too hard be weary of my foot. It seemed to be fine so I’ll continue with more cardio days this week (at least 2).
Learn More about Focus T25 Here.
WEDNESDAY – Strength Training workout: I did 10-12 reps and 3 sets of each of the following:
- Push Up Burpees
- Alt Bench Press (at 30 degree incline)
- Side Laterals
- Tricep Kickback
- Over Head Tricep Push Aways
Awesome workout today. Short and sweet (about 35 minutes).
THURSDAY – Ab Challenge:
- Toe Touches
- Russian Twists
- 30 Second Planks
- Oblique Crunches
I had an orthopedic appointment today to check out my shoulder. I injured it back in May of 2012 and it’s been bothersome since. It’s my left shoulder and I’m right-handed so I don’t notice it to often but when it does grab me it’s painful.
FRIDAY – No workout today. I spent the day with my family as we attended my Grandmother’s funeral. It was nice to take the time to remember her life and our fondest memories of her. We are glad she is now at peace.
WEEK IN REVIEW:
Well I didn’t completely hit my goal of getting in 5 workouts. I was able to get in 4 total workouts but I missed one strength training day which is really what I want to work on. Nutrition was really good during the week, even tried some new recipes with the family. Remember variety is the spice of life. In addition to drinking my Shakeology everyday I have now started juicing [image below]. It’s a great way to get all your veggies in one shot. And honestly it’s not to bad. I love to quote golf pro Gary Player.
— Rob Humphrey (@Rob_Humphrey) August 24, 2013
Next week will be a challenge, I have 3 days that I’ll be away from home for the larger part of the day. I’ll do my best and forget the rest. What do you struggle with the most when life gets in the way of your routine?
I Need Your Help!
Every week I will be posting a “Hump Day Motivation” every Wednesday to help us get through the middle of the week. All I need from you is to send me some of your favorite motivational pics and quotes. All you need to do is tweet your favorite motivation pics/quotes to @rob_humphrey with the hashtag #teamfitforce and I’ll pic a few each week to be added to the Hump Day Motivational Post. That’s it!
No twitter? No problem! Simply email me your pics to firstname.lastname@example.org.
Yours In Success,
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WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!