Bandage Dress Fit

20-something-year-old gym-junkie and foodie. I don't eat to live but I live to eat... so I workout to eat all while maintaining a healthy lifestyle. ;) This is my fitness journal and my collection of articles, tips and recipes.

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Apr

23

• 

  leanmeanworkoutmachine:

  Full Body (x)

  1. Dumbbell Romanian deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!

  2. Dumbbell single-leg Romanian deadlift:This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and slightly bend at the knee. Lean forward, lifting the opposite foot straight back. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs.

  3. Dumbbell hang clean and press:Don’t take this one to the Laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.

  4. Dumbbell high pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.

  5. Single-arm dumbbell snatch:Minds out of the gutter, people! In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!

  6. Russian dumbbell swing:The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.

  Legs and Glutes

  7. Dumbbell front squat:Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.

  8. Dumbbell pistol squat:This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.

  9. Dumbbell Bulgarian split squat:Squat so much you nearly split your pants.Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.

  10. Dumbbell side lunge:Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.

  11. Dumbbell step up/reverse lunge combo:Put a little pep in your step up.Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.

  12. Dumbbell 45-degree hyperextension: The motto here: Relax the back, recruit the glutes. From starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.

  Chest and Back

  13. Dumbbell floor press:Who said presses need a bench?Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.

  14. Alternating dumbbell bench press:A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!

  15. Dumbbell pull over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.

  16. Prone trap dumbbell raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.

  17. Dumbbell chest supported row:Ready to dive on in? Lie face down on an incline benchsupporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.

  Shoulder and Arms

  18. Bent over dumbbell flys:Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.

  19. Dumbbell upright row:These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

  20. Dumbbell shoulder-to-shoulder press:Ready for this tricky move?Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions (or until you taste the rainbow).

  21. Prone rear delt raise:Delta, delta, we can help ya!Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

  22. Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

  23. Dumbbell spider curls:An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls.

  24. Dumbbell incline biceps curls:Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).

  25. Dumbbell skull crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.

  Core

  26. Renegade rows:James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.

  27. Dumbbell Russian twist: This is no vodka spritzer recipe. Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

  28. Dumbbell windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.

  29. Dumbbell wood chop: Paul Bunyan knew a thing or two about these.Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.

  30. Dumbbell overhead side bend:Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).

Sep

27

• Daily Update #352: Working Out SICK

  Great workout today!

  • 30 minutes on Stationary Bike]
    • Did 3x: 8 rounds of tabata (20s/10s)
    • Took breaks in between each set.
    • Almost died during last round! TIRED.
  • 5x
    • 10 Barbell Squats
    • 5 Ab Roll-Outs (getting better at these!)
  • Recovery
  I’m sick and it started to get really bad yesterday and was feeling like shit earlier in the morning at work so I was planning on doing some light cardio at the gym today, but once I started, my sickness went away so I pushed hard. This is one of the reasons why I love working out! Although once I got back to my desk, my stuffy nose and cough came back. Ugh.

Sep

26

• Daily Update #351

  12min AMRAP: (completed: 16 rounds)

  • 2 Commando Push-Ups
  • Roll Over
  • 5 Burpees
  • 10 Squats

  2 rounds of 50s max intensity + 10s rest:

  1. Low Jack Squats
  2. Side Plank w/ Leg Raise
  3. Jump Squats
  4. Side Plank w/ Leg Raise (other leg)
  5. KB Swings (16kg) — overhead and regular
  6. Glute Lifts
  7. Ninja Jump Tucks
  8. SB Reverse Leg Tucks
  9. Skipping (regular + DUs)
  10. SB Hamstring Curls

Sep

23

• Daily Update #349: IT’S FRIDAY.

  Although we had a workout planned on the Kinesis machines yesterday, we didn’t work out. My best friend had a good excuse (school) but I didn’t—I went to a VIP sale to buy new snowboarding gear instead. Hah. Well at least it’ll motivate me more to ride more this winter! That night I had plans to eat with my friends and we ate tons of fatty Chinese foods… the kind that we usually eat when we’re drunk, after a night of clubbing but it was definitely worth it!

  Anyway, here’s my random workout today:

  • 20 minutes on Stationary Bike
    • Include 12 rounds of tabata w/ speed + intensity
  • 5x: (10:36)
    • 25 Double-Unders
    • 25 Burpees
    • 25 Sit-Ups
  • 5x: [on Kinesis machines]
    • 10 Cable Pull-Ins (did 20 in last two sets but lowered weight down 1 pin)
    • 10 Cable Chest Flies
  • 5x5: One-Legged Squats (per leg)
  • 100 Double-Unders
  • Recovery

  Notes:

  • Managed to link all 25 DU’s in 1^st and 3^rd round!
  • But had a couple of hair mishaps in the 2^nd and 4^th round. Ugh.
  • I use to love burpees but I officially hate them now … only when doing it in an interval workout though.
  • DU’s still giving me shin splints.

  
  Snacks I had after my workout. Okay I didn’t eat ALL of it but most of it. I didn’t eat a proper meal because I finished at 3 and I knew they would be serving food at our area at 4pm (that’s when we usually have our game team meeting and/or food + beer time on Fridays)… so I just went to our group kitchen and got goodies from the snack bins. I’m learning to stay away from there though… only go there about once a week now. Huge improvement!

  
  This is what I love and hate about my work. I was just about to go home for the day and our PC was setting out some leftover desserts in our kitchen from the larger team event that we also have on Fridays (that consists of our entire group). I’m going to the office tomorrow to finish some work and I’m sure some of these cookies will still be there. Better hit the gym hard before I head to my desk!!

  
  Went out with the girls for dinner at a trendy little restaurant downtown and had a raspberry mojito and a huge bowl of pasta with goat cheese and chorizo. To. Die. For.

Sep

22

• Daily Update #348

  5x for time: (19:04)

  • 60 Skips
  • 10 Overhead Squats
  • 20 Side-to-Side Box Jumps
  • 10 Negative Tricep Push Ups
  • 20 Jump Lunges
  • SB Reverse Leg Tucks
  12min AMRAP: (got distracted & lost count but did about 8 rounds)
  • 10 Overhead KB Swings
  • 10 V-Ups
  • 30 Bosu Mountain Climbers

  Notes:

  • Worked out with my girlfriends today!
  • I broke a good sweat but I felt like I didn’t push myself hard enough.
  • Was distracted and NOT focused.
  
  Dinner / post workout: steak, rice and veggies.

Sep

20

• Daily Update #347: DU Personal Best!

  Decided to take it easy with an all-cardio day today:

  • 20 minutes on Stationary Bike (med-high intensity)
  • 12min HIIT on Stairmaster
  • 350 Double-Unders

  Notes:

  • New personal best!! Linked 42 DU’s… after 30min of cardio + HIIT too!!
  • Could’ve hit 50 (goal) but my bun finally came loose + hit the rope. Ugh.
  • Was consistently linking 20-30+
  • Use to have trouble hitting 20
  • Finally getting the rhythm of DU’s after all this time.

  I’m getting a little too bulky for my liking… I know I’m still small but there’s a layer of fat over my arms and I want it to be leaner. I’ve been eating a shitload of junk this entire summer without an ounce of guilt; think poutines twice a week, cake, chips (Lays Original— my favorite), huge bowls of pasta, PC ice cream (entire tubs full!!), cookies by the dozen… my workouts have kept me from totally ballooning out but I’m not quite as lean anymore although the horrible diet has helped me built some muscle mass. Summer was definitely a time of indulgence but it’s time to lean out! Not like crazy though… I would still like to indulge a little bit. ;)

  

Sep

19

• Daily Update #346: PUKE!!

  5x:

  • 30 Double-Unders
  • 25 Squats
  • 20 Overhead Kettlebell Swings
  • 15 Burpees
  • 10 Push Ups
  3x:
  • 20 Box Jumps
  • 20 Plank Punches
  • 20 Sit Ups
  Misc:
  • 5x5 (per leg): One-Legged Squats
  • 60 Glute Lifts
  Notes:

  • Actually PUKED in my last round, half way through DU’s. Just in my mouth though soI spat it out.
  • I didn’t want to stop so kept going but took it real slow.
  • Contemplated going down a weight on the swings or doing halfway swings but decided to continue with overheads w/ 16kg … slowly.

Sep

16

• Daily Update #345: Easy Cardio Day

  Decided to have an easy day today.

  • 20 minutes on Stationary Bike (medium intensity)
  • 500m Row
  • 3x:
    • 20 DB Plank Punches
    • Flutter Kicks (didn’t count, various speeds)
    • 20 Seated Leg Tucks (arms in air)
  • 500m Row
  • 3x:
    • 20 Spider Planks
    • 50 Mountain Climbers
    • 10 Back Extensions (with a hold)
  • 500m Row
  • Recovery
  
  Lunch: Turkey, spinach + mayo sandwich, eggs, cherries.
  
  Dinner: OT meal at work. Just some random stuff from the salad bar (and lots of hummus and chips), cauliflower + cheese soup, tapioca pudding.

Sep

16

• The next time you’re hungry… 200 calorie servings

  kaeosfitness:

  Which of these do you think will fill you up the most?

  

  

Sep

16

• $200,000,000,000 spent after the attacks 

  1,506,124 tonnes of debris removed from the site

  3,051 children lost a parent

  2,819 lives were taken in the attacks

  1,609 people lost their wife/husband/boyfriend/girlfriend

  99 days the buildings continued to burn

  20 percent of Americans knew someone hurt/killed in the attacks

  1 day changed the world.

  We will never forget. 10 years.

  (via fitnessinablog)
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