New Training Plan Week 3 and 4

Good evening everyone! I am so sorry for the delay! I knew it would be, but I had originally planned on getting a post out just a day late! As it turns out, this week turned out super busy, so I only got the chance today. Anyways, my last two weeks have been busy, but really good and tons of fun. My knee has been hurting me, so I have been easy on the running and doing a lot more on the Arctrainer and just walking on inclines. It's really hard for me because I love running. I finally did this weekend (knee was hurting after), but during it was alright (still hurt but manageable). During the holiday weekend, I was in New Orleans and ate entirely too much 😅. It was worth it! Here are my past two weeks in review:

Monday 11/4/19: Rest

Tuesday 11/5/19: Cardio and Upper Body (Triceps, Shoulders, and Chest)

Upper Body (Triceps, Chest, Shoulders)

4 Sets, 15 Reps:

Tricep Kickbacks: 15lb Dumbbells 
Tricep Pressdowns: 30lb
Dumbbell Lateral Raise: 10lb Dumbbells
Front Dumbbell Raises: 12b Dumbbells
Dumbbell Shoulder Press: 15lb Dumbbells
Rear Delt Fly: 20lb Dumbbells
Chest Press: 60lb

1 Sets, 15 Reps:

Around the Worlds: 5lb Dumbbells

Cardio

Wednesday 11/6/19: Cardio and Legs (Quads)

4 Sets, 15 Reps:

Leg Extension: 100lb
Smith Squats: 50lb plus rack
Side Lunge: Body Weight
Hack Squat: 50lb plus rack
Leg Press: 180lb plus rack

Cardio

Thursday 11/7/19: OrangeTheory and Upper Body (Back and Biceps)

OrangeTheory

4 Sets, 15 Reps:

Wide Lat Pull Down: 60lb
Assist Pull Ups: 80lb assist
Demigrip Pulldown: 60lb
Seated Rows: 60lb
Lying Dumbbell Pullovers: 25lb Dumbbell
Hammer Curls: 15lb Dumbbells
Standing Bicep Curls: 15lb Dumbbells

3 Sets, 15 reps:

Hanging Leg Raises
Ball Crunches

Friday 11/8/19: Legs (All Groups)

4 Sets, 25 Reps:

Smith Front Squat: 50lb

4 Sets, 20 Reps:

Barbell Squat: 95lb

4 Sets, 15 Reps:

Hack Squat: 50lb
Walking Lunge: No weight

4 Sets, 20 Reps:

Pop Squat: No weight

3 Sets, 15 reps:

Wheel Rollouts

Twist Ball Crunch

Saturday 11/9/19: Cardio and Legs (Glutes and Hamstrings)

4 Sets, 15 Reps:

Lying leg curl: 50lb
Banded Hip Thrusts: 25lb Dumbbell
Elevated Hip Thrusts: 25lb Dumbbell
Sumo Smith Squats: 50lb
Single Leg Press: 90lb plus rack
Wide Leg Press: 230lb plus rack
Adductors: 100lb

Abductors: 100lb

Cardio

Sunday 11/10/19: Rest

View of the Superdome from my hotel window! It was fun getting to see them play!

Monday 11/11/19: Rest

Cafe Au Lait and Beignets 😍😍😍

I had a catfish poboy, crawfish etouffe, seafood gumbo, and red beans and rice! It was all soon delicious!

I also had a Hurricane and a Lemonade cocktail!

Some cool things I saw while I was there! I can't wait to go back!

Tuesday 11/12/19: OrangeTheory and Upper Body (Triceps, Shoulders, and Chest)

OrangeTheory

Upper Body (Triceps, Chest, Shoulders)

4 Sets, 15 Reps:

Tricep Kickbacks: 12lb Dumbbells 
Tricep Pressdowns: 40lb
Dumbbell Lateral Raise: 10lb Dumbbells
Front Dumbbell Raises: 15lb Dumbbells
Incline Shoulder Press: 50lb 
Rear Delt Fly: 15lb Dumbbells
Chest Press: 70lb
Around the worlds: 5lb Dumbbell

4 Sets, 50 reps:

Incline Hip Raises

Wednesday 11/13/19: Cardio and Legs (Glutes and Hamstrings)

4 Sets, 15 Reps:

Lying leg curl: 50lb
Banded Hip Thrusts: 30lb Dumbbell
Elevated Hip Thrusts: 30lb Dumbbell
Sumo Smith Squats: 70lb
Single Leg Press: 90lb plus rack
Wide Leg Press: 270lb plus rack
Adductors: 120lb
Abductors: 120lb

30 minutes Arctrainer

Thursday 11/14/19: OrangeTheory

Friday 11/15/19: Rest

Saturday 11/16/19: Cardio 

3 mile run

30 minutes Arctrainer

Sunday 11/17/19: Cardio

8 mile run

This was definitely a slower pace, but it has been the longest run I have had since my marathon. It went alright especially when you take into account my knee hurting. It felt so great to run. I love it. I love how I feel while I run. There is nothing else like it.

Diet:

So you know how I am doing no added sugar? Well, the Saturday I was in New Orleans I did not follow this at all. I had to try Beignets and some cocktails! I also had a terrible no added sugar day this past Friday. Totally failed at it. It's okay! I am trying. Two more weeks to go (well a little less)! I got this! That plan I said I was following, well I am stopping now at the end of week 4. I meant to take measurements this morning but that did not happen. I will try to do that this week or Sunday. The plan was supposed to be four more weeks, but since my knee has been hurting, I have not been able to lift as much as I want. The plan is also really leg heavy. I want to give my knees a little more time for recovery and still do legs but not as often. My calories have been all over the place these past two weeks. I really want to try 1700 consistently to see if that is where I maintain or if I need more or less. I am not going to focus on macronutrients right now, but focus on caloric intake and no added sugar. I am still doing the Flexitarian with the MIND diet. I need to do better on the MIND diet aspect increasing my whole grains, beans, and leafy greens. I have been doing well with berries and nuts as well as limiting foods. I still have lots to learn and things to work on, but it is a fun experience as I experiment and figure things out.

"You don''t get what you wish for. You get what you work for."-unknown

I still want those abs. I am so close. I have to work for them. I have some bad weeks and good weeks. These past couple have been bad. I still have to do, but it is okay. No rush. I want to do it in a healthy way where I can sustain it. My no added sugar has not been perfect, but that is okay. I am trying and continuing to do so. That's all I can do. Try my best and continue to work for it. Keep on working!

Until next time,
💖Ari💖