German Volume Training

Hello all! Where have you guys been?! Haven't heard from you in awhile! ...oh wait, that's my fault....(silly me) I've been neglecting my blog lately, so sorry :( I've had the past week off and have been spending it away from the computer screen and out and about! But I'm back :) I had an awesome, relaxing week off - got lots accomplished and caught up on all the sleep I've been deprived of lately!!

I've been feeling pretty good lately, the puppy is getting along pretty well with Jackson, and her potty training is coming along. I think Pickle is going to be a great dog. She is so friendly and loving and loves playing with anyone or thing. I love watching her and Jackson play.

I'm doing a post tonight as a response to my poll - I'll be doing a post on fitness tonight. I wanted to talk about German Volume Training. I've been trying to pack on some more muscle before I have to start cutting for my competition that's coming up in a few months. I've been using German Volume Training the past week as a new method to pack on muscle.

German Volume Training:
So what GVT essentially is, is completing 10 sets of 10 reps with the same weight for each exercise. Do just one exercise for each muscle group. Make sure that you are choosing an exercise that is targeting a major muscle group so you see the best results from the GVT. To keep your heart rate up during training, rest only for one minute to a minute and a half in between every set for each exercise. I've been switching it up for each exercise; I'll rest one minute for one exercise, a minute and a half for a different exercise, just to give myself a little bit more of a break. Because you'll be doing so many sets and reps, keep the weight fairly low - about 60-65% of your 1 rep max. GVT will greatly increase LEAN muscle because it's higher intensity. In a nutshell, you will be BURNING fat and GROWING larger, LEANER muscles. Unbelievable results have been seen using GVT, it's definitely something to try if you are looking to switch up your workout and have never tried GVT before.

Here's an example of a workout using GVT for each muscle group: 

CHEST: 

Bench Press - 10 R 10 S -  60 Sec Rest between sets 

Decline Chest Press - 10 R 10 S - 90 sec rest between sets 

Dumbbell Flies - 10 R 10 S - 60 Sec Rest between sets

BACK:

Lat Pull Down - 10 R 10 S - 60 Sec Rest

Bent-over Row - 10 R 10 S - 90 Sec Rest

SHOULDERS: 

Arnold Press - 10 R 10 S - 60 Sec Rest

LOWER BODY:

Barbell Squats - 10 R 10 S - 90 Sec Rest

Dead Lift - 10 R 10 S - 60 Sec Rest 

Seated Calf Raises - 10 R 10 S - 90 Sec rest 

TRICEPS:

Cable Rope Pulldown - 10 R 10 S - 90 Sec Rest

BICEPS: 

Dumbbell Curls - 10 R 10 S - 90 Sec Rest

I would advise combining back and biceps together on one day and triceps and shoulders together on another day. That would make this sample workout a 4 day split. Add a day of cardio and abs in there and you'll be golden. If you're going to try GVT for the first time and are a beginner at working out, lower the sets from 10 to 6 and the reps to about 8. Even by lowering the sets and reps, you'll still be giving yourself a killer workout. I wouldn't advise doing GVT for more than 4 or 5 weeks - your body will really need a rest after about 4 or 5 weeks of doing GVT. 

On days that you'll be doing your GVT, make sure you eat a lot of carbs to give yourself energy, and in this summer heat, drink LOTS and LOTS of water. If you're thirsty, you're already dehydrated. Have a protein shake after your workout to see maximum results as well. Eating plenty during weeks that you're doing GVT is ESSENTIAL. You'll be burning LOTS of energy during the training, and your body will need  FUEL. 

Even if you guys didn't want to complete a full 4 weeks of the workout, I would definitely try it for a least a week or two. It will confuse your muscles from your regular workout routine and you'll still see results - that is, if you are eating right all the while! 

Trying GVT will be an awesome way to switch up your normal routine and pack on muscle, FAST! 

Have you guys ever tried/heard of GVT before? How did you like it?! 

Also, REMEMBER - there is a CONTEST going on right now! There's still time to enroll! Check my previous posts for the contest guidelines :) 

xxxxo Fitness Felicia 

New Milestone!

Hey guys! A few posts ago (Merp.) I was talking about how frustrated I was that I wasn't putting any weight one...but guess what?! I've put on THREE POUNDS in the last couple of days! That's HUGE for me :) I was so happy looking at the scale today. My hard work is definitely paying off and I feel more motivated than ever. I'm so excited to compete in the fall. Everyone that I've talked to who has competed before absolutely loves it, and I'm pretty confident that once I do my first competition, I'll be hooked. I'm also really loving my new workout (I think I said that yesterday). I feel such a good pump during it because of the supersets, and can feel the burn. I've been sore for days after working out each muscle group - I love that feeling.

Another big milestone for me is my personal training gig that I've got going on. I have been getting a bunch of new clients! I have an ad in the newspaper now and it looks like it's really working :) I'm so excited to start sharing my knowledge and teaching others how to exercise and lead a healthy lifestyle. Things are really looking good right now :)

I told you guys that I would post pictures of the "figure model workout," so today I had Derek take pictures of my back and triceps workout. I actually only had him take pictures of the back exercises, you can find pictures of all the triceps exercises in a previous post. I'm also not going to write out the whole workout again, you can look at it in a previous post as well.

What did you guys think about my post yesterday? No comments? I find that hard to believe, guys! You all need to liven up a bit out there and start letting me know what you think!!!

I'm thinking about doing a contest soon, to promote the blog and myself a little bit more - what do you guys think? I would have a couple of different things - the biggest one being a new workout outfit. Would anybody be interested in that? It wouldn't really entail anything major - it'd be more of a drawing of names, per-say. I would probably have 3 winners, 1st, 2nd and 3rd place. I'm going to post the contest tomorrow, and it will run for a few weeks, so make sure you guys are on the lookout! Also, let me know if that is something you as a reader would be interested in. I think free clothes is a pretty good motivating factor, no? I've seen other bloggers hold contests before and I think it really helps with reader-traffic.

Anyways, here are the pictures for the back exercises of the "figure model workout."

standing cable row 

reverse lat pull down

seated cable row

bent over dumbbell row

 reverse lat pull down

And those are the pictures to the back part of Day 2 for the "Figure Model Workout"

Have any of you guys out there been trying any part of the Figure Model Workout? If so, how do you like it? Have you made any modifications?? I'd love to hear :) 

I also made these pictures today, what do you guys think? I thought they came out pretty cool! 

I've seen stuff on pinterest like that and figured you probably don't need to be a professional model to do a little fitness poster thing like that, so I decided to give it a go with my own pictures! I quite like the way they turned out, how about you guys?!!! 

Turning it in for the night, everyone. Talk to you guys tomorrow.

Have a wonderful evening!

xxxooo Fitness Felicia 

Back From The Dead...

Well hello there everyone!! I'm so sorry that I have not been keeping up with my posts...this week has just been beyond crazzyy. But I'm back and ready to blog! Hope you guys didn't miss me too much ;)

I just got done an awesome bicep/trap workout and am feelin' really good. What did everyone do in the gym today? Anybody start my new workout? I am really LOVING this new workout I've made...the "figure model workout." It's been awhile since I've committed to a brand new workout routine and I'm really feeling good after my workouts with this new routine I've made. I've been pretty sore every day from my workouts - I love doing high intensity workouts it gives me such a good burn for the next day or two.

Oh, before I get you guys all caught up...has anyone read 50 Shades of Grey ? I just finished it today..it was really, realy good..I haven't been able to put it down the past 3 days (yes, it only took me 3 days to finish the 500-something paged book). If you have not read it yet, I definitely advice you read it. I got lost in the relationship between Christian and Anastasia and can't wait to find out how the next book is!

ANYWAYS....The last time I blogged was ...Sunday (wow, it really has been awhile, sorry :/ ).
Monday, Tuesday, Wed and today's challenges all consisted of my new workout...so I will fill you guys in on the workouts below. I know a reader had asked for pictures, and I will put them up ASAP. I was able to get pictures for today's workout, and will get caught up on the other workout pictures as soon as I can. I've been working out alone the past few days and haven't had anyone to take pics for me until tonight. So, I'll get on that as soon as I can!!

Okay, so..Day 2 of the workout is Back, Triceps and Abs

Felicia's Figure Model Workout: Day 2

Reverse Lat Pulldowns - 3 sets - 15-20 reps

superset with

Wide Grip Lat Pulldown - 3 sets - 15-20 reps 

Seated Cable Rows - 3 sets - 12-15 reps

superset with 

Barbell Bent-over Row - 3 sets - 12-15 reps 

Cable Bent-over Row - 3 sets - 15-20 reps

drop set the last set 

Triceps Pushdowns - 3 sets - 15-20 reps 

superset with

Overhead Cable Extension - 15-20 reps 

E-Z Bar Skullcrushers - 3 sets - 12-15 reps 

superset with

Overhead Dumbbell Extension 3 sets 12-15 reps

drop set last set of overhead dumb. ext

(you can find a bunch of pictures for these triceps exercises on one of my previous posts)

Finish the workout with 15 minutes of Ab exercises of your choosing :) 

Day 3: Lower Body and Cardio

Warm up with 12-15 minutes of cardio of your choice 

I did HIIT training for 15 minutes on the treadmill 

Barbell Squats - 3 sets - 12-15 reps 

superset with

Sumo Dumbbell Squats - 3 sets - 15-20 reps 

Romanian (Stiff Legged) Deadlifts - 3 sets - 15-20 reps

superset with

Sumo Deadlifts - 3 sets - 15-20 reps 

Single-Legged Dumbbell Squats - 3 sets - 15-20 reps 

superset with

Cable Kickbacks - 3 sets - 15-20 reps 

Seated Leg Extensions - 25

drop set last set 

Seated Calf Raises - 3 sets - 20-25

superset with  

Standing Dumbbell Calf Raises - 3 sets - 20-25

Seated Leg Curls - 25

drop set last set 

Complete Workout with 25-30 minutes of cardio

I did more HIIT training on the treadmill (that's my favorite)

(You can also find a lot of pictures for most of these exercises on one of my previous posts)

***I switched day 4 and day 5 up..it used to be:

Day 4: Traps and Biceps

Day 5: Cardio and Abs

I just switched them around to get an extra cardio day in there..so day 4 is Cardio now, day 5 is traps and bis***

Day 4: Cardio and Abs

45 minutes to 1 hour of cardio 

You can decide what type of cardio you want to do. 

I started with a fast-paced walk of 3.8 on the treadmill at an incline of 15.0

I did that for the first 30 minutes of my cardio workout

The last 30 minutes of my cardio I did sprint HIIT training

Sprint for 1 minute, jog for 2 

Conclude your workout with ab exercises of your choosing

I always switch up my ab routine, that's why I never really put ab exercise pictures on here, but if you guys would like to know some exercises and get some pics, let me know and I'd be happy to put some up :) 

Day 5: Biceps and Traps

Standing Dumbbell Curls - 3 sets - 15-20 reps 

Superset with 

Dumbbell Shurgs (I didn't get a picture of that one, sorry) 3 sets - 15-20 reps

standing dumbbell curls

Reverse E-Z Bar Curls - 3 sets - 15-20 reps 

superset with 

E-Z Bar Upright Rows - 3 sets - 15-20 reps 

Reverse EZ Bar Curls

EZ Bar Upright Rows

E-Z Bar Preacher Curls - 3 sets - 15-20 reps

superset with

Resistance Band Biceps Curls - 3 sets - 15-20 reps 

EZ Bar Preacher Curls

Resistance Band Bicep Curls

Concentration Curls - 3 sets - 15-20

drop set last set 

PHEW! Okay! So now we are alllllllll caught up, right?! I promise to add pictures for the rest of the workouts as soon as I can! I'll be going away this weekend, so keep your eye out for a new post in a couple of days. Until then, try this new workout plan out and let me know how you all feel! I've also been trying out a few new recipes that I'll put on here later on.. 

I hope everyone has been having a wonderful week so far! Mine has been hectic, but well. My new job is going pretty good - still getting used to a 45 hour work week, but I guess that wil take some time. I also got a new client that I start training next week which I am very excited about! 

Talk to you guys in a couple days :)

XXOOO

Fitness Felicia 

Felicia's Figure Model Workout

Hello, all! How was everyone's weekend? Anybody do anything new and exciting??? My weekend was nice and relaxing. My new job allows me to have all my nights and weekends off, and I am absolutely  L-O-V-I-N-G that!!
I got back into the gym today after having my off days, and started a brand new workout cycle. I'm really excited about it. I'm calling this new workout "Felicia's Figure Model Workout" ! It's sort of catchy, right?

Speaking of this new routine, my challenge for last night was to think about and write up the new workout, and my challenge for today was to execute it. I'm not going to put the entire workout on here straight away, after all, you guys need something to look forward to, don't you?!

My new workout split is as follows:

Day 1: Chest and shoulders and cardio

Day 2: Back and triceps and abs 

Day 3: Lower Body and cardio 

Day 4: Traps and triceps 

Day 5: Cardio and abs 

Day 1:  Chest, Shoulders and Cardio

-warm up- (10-12 minutes of the cardio of your choice)

Resistance band front raises - 3 sets - 15-25 reps

-superset with-

Barbell bench press - 3 sets - 15-25 reps 

Stability ball dumbbell flies - 3 sets - 15-20 reps 

-superset with- 

Leaning dumbbell lateral raises - 3 sets - 15-20 reps 

Incline dumbbell chest press - 3 sets - 15-20 reps 

drop set last set 

Arnold Press - 3 sets - 15-20 reps 

drop set last set 

Complete workout with 25-30 minutes of the cardio of your choice

*I did my cardio earlier in the day before my workout, if you don't want to do the cardio at the end of the workout, just make sure you get some type of cardio in at some point during your day*

Terms used with this workout that you may be unfamiliar with:

Superset: A superset is when you do two different exercises as one set. Right after completing the first exercise, immediately move into the next exercise. That is one set. 

Drop set: A drop set is when you use a lighter weight right after your last rep of the exercise. Keep pumping out more reps until you can't go any longer

If you guys want pictures for any of these exercises, just let me know :) 

I really liked my workout today, my chest and shoulders are already exhausted. They're kind of shaking as I type this, actually (ha ha).  

Keep track of your reps and weight of each exercise as you go through your workout so that you can track your progress as you get further along.

Because the rep range is quite high for this workout, make sure to use lighter weights so you can complete the required reps. Working with lighter weights is definitely something I, myself need to work on. I always get into the mind frame that if I'm working with lighter weights, I'm not working hard enough. Even though you're using lighter weights, your rep range is high so you're burning more fat and toning! - just remember that (I need to, too). 

Try this workout out, and let me know how you feel afterwards and how you liked it. Recommendations for any changes?? I'm going to keep at this workout for 3 weeks and keep track of my progress every day and then switch my workout up again. 

Now.... get off the computer and go exercise!! :) 

XXOO 

Fitness Felicia 

P.S. I got another inquiry today about personal training! EXCITING! :)