14 Feb Weekly workouts + Valentine’s Tabata

Posted at 03:16h in Fitness by Anastasia Allison 0 Comments

“All you need is love. But a little chocolate now and then doesn’t hurt.
”

— Charles Schulz

Happy Valentine’s Day! I’m actually writing this the day before, so technically it isn’t Valentine’s Day yet. I’m actually not a huge Valentine’s fan – I’m sure that comes as a shock to most of you – ha! But seriously, I think it is sort of a silly holiday, BUT if you like Valentine’s Day, I say go for it – every person is different! A few years back, Aaron surprised me and bought me a bottle of wine and some chocolates for Valentine’s Day, which was 100% unexpected, and I have to admit – I really liked that – but it had nothing to do with Valentine’s Day at all. I liked it because it was wine and chocolate, and a gift from the most handsome man I’ve ever seen.

I’m doing a program right now where I count my macros – i.e. I consume a specific amount of carbs/proteins/fats per day. I’ve absolutely LOVED doing this, and have noticed a huge increase in my performance. The best part about this plan is that 1x per week, I have a “refeed day” – this is a day where I eat MASS QUANTITIES of carbs in order to boost leptin production in my body – leptin is the chemical which helps to regulate the metabolism in your body. So, staying at a set macro level for 6 days out of the week causes leptin levels to slowly decrease… but having a refeed day (i.e. controlled overeating) boosts those levels up and gives a “jolt” to the metabolism. It also means that I can go to sushi with Aaron! My refeed day falls on Tuesday every week, and I was so sad to see that Tuesday is also Valentine’s Day, which means that EVERYBODY ELSE is also going to be going out on “date night”. DAGNABBIT VALENTINE’S DAY – WHY ARE YOU MESSING WITH MY REFEED DAY?!?

Ok, rant over. I’m excited to dress up 1x this week and spend time with my husband, even if it does fall on Valentine’s Day – I promise, we’ll be the only people out on a date night because of a refeed day.

How was your week? Good workouts? Inconsistent workouts? Here was my week in workouts:

2/6 – intentional rest day – wahoo!

2/7 – 1 hour strength bootcamp at the gym consisting of:

50 reverse curls

50 push ups

30 step ups onto bench (each leg) holding 25lbs
100 tricep kickbacks (I used 10lbs each arm)
50 overhead tricep extensions (heavy weight – I used one 20lb weight)
100 tricep dips with heavy weight on lap (I put 40lbs on my lap)
50 chest press w/ heavy weights (I used 20lb dumbbells)
50 chest fly with medium weights (I used 12’s)
100 glute lifts each leg with 1 heavy dumbbell behind knees (I used 20lb)
100 reverse curls
100 crunches
100 twists with 20lb medicine ball
50 bicep curls (10lb weights)
50 hammer curls (10lb weights)
100 body weight squats (all the way to sitting position while straddling a bench)

2/8

45 minute circuit where I forgot to jot down each exercise that I did, but it consisted of 13 different exercises @ 1min 20 seconds each – two times total.

2/9 – boot camp

20 back and forth sprints
wood choppers (i.e. wood chopping motion with the one handle weight machine) 1.5 min each side
squat with a straight arm press on weight machine (3 min)
lunge with bicep curl – each leg 1.5 min
ball throw with static lunge – each leg 1.5 min
one arm press with static lunge – each leg 1.5 min
75 goblet squats with 25lbs
75 squat pulses with 25lbs
75 lunges each side w/25lbs
100 toe touch with cross
100 bicycle crunches
cardio series: 30 air jacks + 30 high knees/20 air jacks + 20 high knees/10 air jacks + 10 high knees/5 air jacks + 5 high knees … repeat 5x