I’d like to apologize for not posting in a while…I know it has been over a month since my last post but I have been extremely busy with doing overtime at the unit I work at, a couple shoots in West Hollywood which can be seen at gayroom.com , and my costume for Halloween.
Speaking of halloween, anyone who knows me really well knows that I love Halloween! I think its important because it is the one day out the entire year where you can bring out your ‘inner child’. A wisdom rarely shared in adult lives. A night toΒ become who you really are and living free in the present moment. This kind of creativity can be enlightening and healing…
That being said, I decided that this year with my costume budget I would create a Phoenix inspired costume. The mythological fire bird that rises out of the ashes and begins anew. For this costume I had some prep work: I moisturized my skin and added black glitter across my whole body and gold red fire glitter across my face to create an illusion of ash, smoke, and fire. The costume pieces had: Black and red whimsical wings, smokey colorful gloves, lovely underwear, furry red warmers, and an awesome feather mohawk (which was the only piece i did not make myself. I had this created by a wonderful woman in Hawaii! CLICK HERE to see her little shop π ).
Now I worked my stars off in the gym too! I wanted to look really sleek and defined for this costume. The end of the workout I gained 5lbs of muscle, dropped to 6% bodyfat and a 28″ waist.
So…I would like to share my success it all of you! Its a workout combining different resistance training techniques, including a pyramiding weight technique, (i.e. 4×15,10,10,8) where you increase the weight with each new set of reps;Β and cardio sessions which combined a steady state cardio for the first 15-20mins and HIIT cardio for the last 15-20mins to really peel away the layers and help make my muscles look tight, sleek and dense. At the end of the week, you will do a full body routine on Saturday, where you will do one warmup set and then set the weight to a 6-7 resistance (1 being easiest to lift to 10 being the hardest to lift) and do only one working set of as many reps as you can. This workout is designed t be done for 4 weeks π
Phoenix Workout:
Monday: Chest, Back, Abs
Cable Crunches 3xFailure
Atomic Pushups 3×10
Pull-Ups 4×10
Incline Dumbbell Press 4×15,10,10,8
Bench Press 4×6
Dumbbell Row 4×12,10,8,8
Straight Arm Pull Down 4×12
Dips 4×15,12,10,10
20 minute HIIT Cardio
Tuesday:
15 minute steady state cardio + 15 minute HIIT Cardio
Wednesday
Shoulders, Traps, Abs
Incline Crunches 3×10
Elbow-supported Leg Raises 3×20
Handstand Pushups 3×8-10
Barbell Raises 4×10
Dumbbell Shrugs 4×15,10,10,8
Dumbbell Shoulder Press 4×6-8
Smith Machine Bent Over Row 4×10
Bradford Press 1x to Failure OR Battling Ropes 1 x failure
20 minute HIIT Cardio
Thursday
Biceps, Triceps, Abs
Planks 3x30secs, 45secs, 60secs
Monkey Bars or Shimmy across pullup bar (back and forth) x 3
Close Grip Bench Press 3×10
Wax-off Dumbbell Curl 4×10
Tricep Extension 4×15,10,10,8
Hammer Curls 4×15,10,10,8
Skull Crusher 4×10
Hanging Concentration Curl 4×6-8
No Cardio on Thursday
Friday
Legs, Abs
Full Body Ab Crunch (Machine) 3×10
Staggered Squat 3×10 (each side)
Power Squat 4×6-8
Leg Extensions 4×15,10,10,8
Lying Leg Curls 4×15,10,10,8
Calf Raises 4×10
20 minute HIIT Cardio
Saturday
Full Body to Failure: (Make sure to do a warmup set before your one working set to determine your 6-7 ‘hardness to lift’ range) – You may pick any exercise to work the muscle group unless otherwise specified.
Deadlifts 3×10
Abs 1xfailure
Chest Press 1xfailure
Lat Pulldown 1xfailure
Back Extensions 1xfailure
Lateral Raise 1xfailure
Bicep Cable Curl 1xfailure
Triceps 1xFailure
Squat (Body Weight Only) 1xfailure
Calif Raises 1xfailure (Hold each repetition for 10 seconds)
15 minute steady cardio + 15 minute HIIT cardio
Diet:
The diet was simple, starting with a a huge cheat day the night before starting this routine (to fill those glycogen stores) and then during the routine, keeping the complex carbohydrates really early in the morning. Stay away from wheat gluten and processed sugar as much as you are able.
At the end of this routine I had some very yummy results =]~ :
That about raps up this entry! I do have some pretty big plans for the next couple of months. Including some more shoots possibly and some fun things that include all of you to win some prizes (yay!).
Now, time to enjoy the rest of my BIRTHDAY weekend! ^_^ ciao!
Also, my promocode for 50% off of RagingStallion, fetishforce, and Falcon still works! Use wolfie50 to get yourself taken care of! π
NOTE**: Before starting any exercise routine, please check with your physician. I cannot be held responsible for your actions. π