Split Leg Routine – Quad Day.

Since i started my competition prep I’ve been trying to train legs as much as possible. In order to get the best results in the shortest amount of time i have started training legs 4 days a week. I really don’t know how i’m walking right now (ironic because i have broken toes as i write this so i’m actually not walking right now).

So as to be able to train legs this many times a week and still leave enough time for muscle recovery in between workouts i am doing quad focused leg days & hamstring focused leg days. My workout schedule looks like this –

Monday – Quads / Abs

Tuesday – Upperbody

Wednesday – Hamstrings/Glutes

Thursday – Rest Day

Friday – Quads / Abs

Saturday – Upperbody

Sunday – Hamstrings/Glutes

… & so on.

Now for full details of how to get the most out of your leg workouts and make the most progress see my older workout posts (either scroll down to see them or else click the ‘fitness’ tab). I’m not going to repeat all of this info again in relation to progressive overload etc so please also see the old posts. This post is just an updated and newer leg workout which i have found is working really well for me and i have been noticing a massive difference in size since i started this so thought i’d share with you. I do get a lot of people asking about my leg routine, and especially my glute workouts. So i wanted to keep you updated with new exercises etc so you can try them too.

Quad Routine  – 

Deep Squats – 4 Sets 15 Reps – You know the drill, ass to grass ! Get them squats lowwwww and make sure your pushing your ass back.

Leg Press – 4 sets 15 Reps – Go real slow on these to really get that burn.

Hack Squat – 4 Sets 15 Reps – Use a narrow stance feet pointing forward to really stress the quads here.

Front Squats –  4 Sets 15 Reps – I use barbell only for these so i can really concentrate on my form as these are one of the more difficult exercises for me, i also use a cross grip which i find a bit more comfortable.

Single Leg Press – 4 sets 15 Reps each leg.

Lunges – 4 Sets 20 reps – I find using a barbell as opposed to Dumbbells really helps with my balance when doing lunges.

Leg Extensions – For this last exercise i start on a weight were i can do about 15 reps max. I’ll do those 15 reps, and immediately lower the weight down one plate and carry on until i can’t even push one more rep out at that weight. And then i will lower one more plate and push out as many more reps as possible to failure, again and again until i am on the lowest weight and i can’t possibly even do one more rep !

And that’s a wrap. This is such an intense leg routine i literally have to crawl home from the gym afterwards and straight into an epsom salt bath. Since my quad workout is the most demanding and intense one, i always do my quad workout the day after my rest day so i have the most energy to push through it. Give it a try and see if these exercises work for you.

If you have any questions feel free to comment or drop me a message. Also if you do try this workout routine don’t forget to let me know what you think. I’ll post the glute/hamstring workout routine later on this week for you also.

Don’t forget for more tips etc on how to get the best from these workouts and exercises see my older posts under the fitness category. & if you need help and don’t know what these exercises are there is a great website which shows videos on how to do each exercise, i have attached the link below. Good luck!

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps

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7 Weeks out from Competition time. I might have broken toes but i’m trying my best to carry on with my prep and praying for the best.

Open your Heart Chakra.

What do you do when your having a tough few months? When you keep getting more bad news one after another? For me the main thing is trying to keep myself centered, grounded and focused. To not allow myself to get pulled into a downward spiral. Rather to focus on the positive in every situation, even the bad ones. Focus on all of the things i am blessed with and grateful for and make sure i am forever in an upward spiral. Sometimes we get so caught up in the rush of life and our day to day busy schedules that our mind gets flustered and our thoughts become crowded and we start to lose control.

This is when it is important to take a step back from your busy schedule. Spend some time doing something you love, and clear your mind. For me my favorite way to do this is by practicing yoga.

Doing yoga anywhere is always amazing. But doing yoga outside in the sun really is beautiful, there’s no better way to recharge and re balance your chakras. This week i have decided to take some extra time to  focus on my back bend poses, and really open up my heart chakra.

Instead of just doing the poses, try this..

Do your yoga outside today. When doing a back bend that focuses on opening your heart chakra (i have listed some below) really focus with each inhale and exhale on relaxing deeper into the pose, with each breath push your chest out further and further, just gently. Whilst you are doing this and relaxing into the pose feel the sunlight beaming down on your face and onto your chest, push your chest out to meet the sunlight and visualize the sunlight, white light and energy pouring down directly into the opening in your chest where your heart chakra is. Visualize and feel it re charging and re energizing this space in your chest as you physically feel the sun shine down on you.

Visualization = Manifestation.

Visualizing your chakra being re charged as you perform these specific poses really makes all the difference! Give it a try, and remember to let me know how it goes. Here are my favorite yoga poses for the heart chakra below. Any questions or recommendations of your own feel free to drop a message. Love & Light.

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Strength Goals, Staying Motivated.

The reason i first started working out and going to the gym was because i wanted to get in shape, which to be honest is the same reason most people start going. After i had worked hard and was finally happy with my shape my goals in the gym changed.

I had smashed the goals i first set for myself in relation to my shape/size and was more than happy. Now i wanted to get strong! 

You ever walk into the gym and see somebody dead lifting or squatting, and they have so many plates stacked on the bar that the bar is literally bending when they lift it? I want that to be me. I’d walk into the gym and see somebody doing pull ups or press ups and think i wish i could do those. Compared to now I was so weak when i started working out, i couldn’t do a single press up, couldn’t do a single pull up, i couldn’t squat using only the bar, i couldn’t do one rep on the leg press of even my own body weight. You could have flicked me and i would have fallen over.

Now don’t get me wrong, these things aren’t easy – press ups / pull ups etc, so if you can’t do any of them that’s absolutely fine, neither could i. Setting yourself strength goals while you are in the gym, and finally reaching them, and then setting even bigger strength goals, and also reaching them… is one of the most rewarding feelings ever and a great way to improve and track progress and really have something to focus on and work towards.

I remember first setting myself a leg press target of being able to do 3 set of 8 reps of my own body weight (50kgs). After completing that i knew in my head that if i kept working hard and stayed focused i could not only get strong, but i could get STRONG! So i set myself the target of being able to leg press 4x my body weight (200kgs) for one rep. I have just recently managed to leg press way above what my goals were and managed 200kgs for 3 sets of 8 reps. This was a massive accomplishment for me and the sense of achievement i felt afterwards was amazing. I had surpassed the goals i had first set myself not only by a little bit, but my a massive amount!

I had also set myself goals for squats / dead lifts / bench etc which i have passed and set new goals with as well. The reason i’m using my leg press as an example is that when i remember laughing at myself as i wrote down my leg press goal. I had just managed my first leg press of my own body weight for 3 sets of 8 reps and all of a sudden i felt like the hulk setting myself goals that i thought at the time were wayyyyyyyy ahead of me. But it just goes to show, your body can do anything – its your mind that needs convincing.

Set your goals for where you are at, everybody is different. If you are just starting out and are the same as i was… Make your first goal to be 10 press ups, one pull up, to squat your bodyweight, to deadlift 1.5x your body weight.

Once you have reached these, set them higher. Aim for 10 pull ups, then added weight pull ups. Aim for 1.5x your body weight for squats and even higher for dead lifts. Working towards strength goals is a great way to keep yourself motivated when going to the gym and when you finally reach them and make yourself proud the feeling is like no other.

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Coconut curry Recipe.

I’ve been meaning to put this recipe up for a while now as it is so tasty and very quick and easy. Like most of my recipes this one is high protein for all the athletes / fitness addicts and and it does freeze very well so perfect to make a big batch of for meal prep. Oh and it’s vegan and extremely healthy. Win Win WIN.

Ingredients.

1 Tbsp of Coconut Oil

1 large Onion – Chopped

4 Garlic Cloves – Minced

50g Broccoli & Cauliflower florets

50g Carrots – Chopped

50g Tomato – Chopped

1 cup vegetable stock

1 Tbsp of Ginger

1 Tbsp of curry powder

1/2 Tsp of cayenne pepper

3 tins of coconut milk

1 lemon

 

1 cup of quinoa (if your not a fan of quinoa you can substitute rice but then the recipe will lose its source of protein)

Method.

First wash the quinoa and add it to a pot on medium heat with 1 of the tin of coconut milk. Cover over with the lid and leave until the quinoa has absorbed all of the coconut milk, check regularly but usually takes about 15-20 mins. (Or rice and coconut milk if substituting).

In a large saucepan use your coconut oil and saute the onion garlic and ginger.

Add to the saucepan your other two tins of coconut milk, vegetable stock, broccoli, cauliflower, and carrots and bring to a boil.

Add curry powder and cayenne pepper and then turn down to a simmer and leave for about 15 minutes on low heat.

Add tomatoes in the last few minutes as if added too early they will go very mushy.

Serve the curry over the coconut quinoa or rice with a fresh squeeze of lemon juice over the top.

Enjoy ! 

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Raising your vibration with Yoga & Prana

I wrote a post before my holidays about raising your vibration in the morning by setting intentions. I promised a follow on post with more ways but i was having far to much fun on my holiday i forgot to publish it. Oh well, better late than never right?

One of my favourite ways to start the day is by practising yoga.

It doesn’t have to be a long session, the one i do is only usually 15 minutes. There are many types of yoga that are perfect for starting of the day, you could try a yoga for positivity, yoga for flexibility, or an energising yoga to wake you up before getting ready and going to work.

Any exercise that focuses on breath the way yoga does is a great way to increase the flow of energy through the body, one of the most effective ways to do this is by practising a Pranayama breathing exercise. Prana is the vital life force that flows within and through our bodies. You can increase the flow of prana by special breathing techniques.

Instead of rushing around in the morning, or waking up and snoozing that alarm 15 times. Try getting up the first time your alarm goes off and doing a short yoga routine of your choice and/or a pranayama breathing exercise.

Since i started doing this when i get ready and get to work each morning i am so much more clear headed, focused, calm and energised. Ready to start the day the right way.

Below i have attached a link for one morning yoga practice which is one of my favourites, and also one short explanation on pranayama breathing exercises. Try adding even one of these into your morning routine and i promise you will notice a massive difference in your energy levels and focus for the day. Lets keep raising those vibrations!

 

 

 

 

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