#bitesizedfitness

[brandybuilding]

BiteSized Fitness Week 4 Days 3-Back, 4-Shoulders, 5-Arms/Abs

WEEK 4 COMPLETE!!! So overall this week has been...out of control to say the least. A lot has happened and with that a lot of bad eating has happened, and I mean A LOT!!! But one week is not going to take away any progress I have made so I am looking ahead to meal prepping and having a good healthy week coming up :)

Day3-Back:

Lat Pulldown-55lbs-10reps, 60lbs-10reps, 70lbs-10reps, 2 sets of 80lbs-10reps

One Arm DB Row-30lbs-10reps, 35lbs-10reps, 40lbs-10reps

BB Row-35lbs-12reps, 2 sets of 45lbs-12reps, 55lbs-12reps

Straight Leg DB Deadlifts-30lbs-12reps, 35lbs-12reps, 2 sets of 45lbs-12reps

Back Extensions-4 sets of 20

Day 4-Shoulders:

BB Incline Shoulder Press-25lbs-12reps, 35lbs-12reps, 2 sets of 45lbs-12reps

One Side Lateral Raise-2 sets of 7.5lbs-10reps, 10lbs-10reps, 12.5lbs-10reps, 15lbs-10reps

DB Front Raises-3 sets of 7.5lbs-10reps, 2 sets of 10lbs-10reps

DB Shoulder Press-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps, 25lbs-10reps

Seated Lateral Raises-7.5lbs-12reps, 10lbs-12reps, 12.5lbs-10reps

Car Drivers w/ 10lb plate-3 sets of 30sec.

  Day 5-Arms:

Alternate Incline DB Curl-12.5lbs-10reps, 2 sets of 15lbs-10reps, 2 sets of 20lbs-10reps

Seated Preacher Curl-5lbs-10reps, 10lbs-10reps, 2 sets of 15lbs-10reps

Hammer Curl-12.5lbs-12reps, 2 sets of 15lbs-12reps, 20lbs-12reps

Concentration Curl-2 sets of 12.5lbs-8reps, 2 sets of 15lbs-8reps

Incline Close Grip Push up-5 sets of 8

Skull Crushers-10lbs-10reps, 15lbs-10reps, 20lbs-10reps, 2 sets of 25lbs-10reps

Close Grip EZ Bar Bench Press-20lbs-10reps, 30lbs-10reps, 40lbs-10reps

Abs:

Six Inches-5 sets of 30sec

Roman Chair Knee Raises-4 sets of 10

Scissor Kicks-3 sets of 15

Med Ball Russian Twist-8lb ball 1 set of 40 on each side

[brandybuilding]

BiteSized Fitness Week 3-Day5 Arms, Week 4 Day 1-Chest and Day 2-Legs/Abs

Week 3-Day 5 Arms:

Alternate Incline DB Curls-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Standing BB Curl-25lbs-10reps, 3 sets of 35lbs-10reps, 45lbs-10reps

Seated Preacher Curl-bar-10reps, 5lbs-10reps, 10lbs-10reps, 2 sets of 15lbs-10reps

Close Grip DB Bench Press-12.5lbs-15reps, 15lbs-15reps, 20lbs-10reps

Close Grip BB Bench Press-35lbs-12reps, 45lbs-12reps, 55lbs-12reps

DB Tricep Extension on Bench-15lbs-15reps, 20lbs-15reps, 2 sets of 25lbs-15reps

  Week 4-Day 1 Chest:

Staggard Arm Push Ups on knees-4 sets of 10reps(5 on each arm)

High Cable Flyes-20lbs-15reps, 30lbs-15reps- 35lbs-15reps

Decline DB Fly-12.5lbs-12reps, 2 sets of 15lbs-12reps, 20lbs-12reps

Close Grip Smith Machine Bench Press-10lbs-10reps, 20lbs-10reps, 25lbs-10reps, 30lbs-10reps

Around the Worlds-3 sets of 10lbs-15reps

BB Bench Press-55lbs-8reps, 65lbs-8reps, 75lbs-4reps, 75lbs-2 reps

  Day 2-Legs:

Body Weighted Squats-5 sets of 30

BB Squats-65lbs-10reps, 75lbs-10reps, 85lbs-10reps, 95lbs-10reps

Front Box Squats-45lbs-8reps, 55lbs-8reps, 65lbs-8reps

Weighted Jump Squat-25lbs-10reps, 35lbs-10reps, 45lbs-10reps

Goodmornings-25lbs-15reps, 35lbs-15reps, 45lbs-15reps, 55lbs-15reps

Single Leg Leg Press-50lbs-10reps, 70lbs-10reps, 90lbs-10reps, 110lbs-10reps

Seated Calf Raises-4 sets of 90lbs-15reps

  Abs:

Six Inches-5 sets of 30sec

Roman Chair Knee Lifts-4 sets of 10

Scissor Kicks-4 sets of 15reps each leg

Med. Ball Russian Twists-8lb ball 40 reps on each side

[brandybuilding]

BiteSized Fitness Week 3 Day 3 Back/Day 4 Shoulder and Abs

Soooo I still haven't posted about meal prep for this week and I am very sorry that I probably just won't get to BUT I am on track with this week's workouts and I am feeling great!

Day 3-Back:

TBar Rows-15lbs-10reps, 2 sets of 20lbs-10reps, 25lbs-10reps

DB Reverse Grip Bent Over Rows-10lbs-12reps, 15lbs-12reps, 20lbs-12reps, 25lbs-12reps

Stiff Leg DB Deadlifts-25lbs-15reps, 35lbs-15reps, 2 sets of 45lbs-15reps

BO DB Rows-20lbs-10reps, 25lbs-10reps, 30lbs-10reps, 35lbs-10reps, 40lbs-10reps

Back Extensions-25reps, 10lb plate-15reps, 10lb plate-10reps

Day 4-Shoulder/Abs:

Seated BB Military Press-25lbs-8reps, 2 sets of 35lbs-8reps, 45lbs-8reps, 55lbs-8reps

Superset-

DB Side Lateral Raises-7.5lbs-12reps, 2 sets of 10lbs-12reps, 12.5lbs-12reps

Smith Machine Single Arm Shoulder Shrugs-2 sets with the bar-15reps, 10lbs-15reps

DB Incline Bench Front Raise-5lbs-10reps, 2 sets of 7.5lbs-10reps, 12.5lbs-10reps

EZ Bar Upright Rows-bar-10reps, 10lbs-10reps, 30lbs-10reps

Underhand Grip BB Press-2 sets of 25lbs-12reps, 3 sets of 35lbs-12reps

Abs:

Plank w/ Alt. Leg Lifts-3 sets of 10 on each leg

Med. Ball Russian Twists-10lb ball-40reps on each side

Bosu Ball Crunches-4 sets of 30

Roman Chair-20 reps knee lifts, 10 reps leg lifts, 10 reps knee lifts, 10 reps leg lifts 

[brandybuilding]

BiteSized Fitness Week 3 Day 2-Legs!

HAPPY LEG DAY WOOOO HOOOO! I threw in squats again in the beginning of the workout and I absolutely LOVED the sumo squats in the middle, feel the burn and ass to grass ;)

Legs:

Squats-45lbs-10reps, 55lbs-10reps, 65lbs-10reps, 75lbs-10reps, 85lbs-10reps, 95lbs-8reps

Box Jumps-3 sets of 20 reps

Thigh Abductor-80lbs-10reps, 95lbs-10reps, 110lbs-10reps, 125lbs-10reps, 140lbs-10reps

Barbell Sumo Squat-45lbs-8reps, 55lbs-8reps, 75lbs-8reps

Side to Side Medicine Ball Lunge-5lb ball-10reps each side, 3 sets of 10lb ball-10reps each side

Ball leg Lifts-30reps, 25reps, 20reps

Adduction Machine-65lbs-10reps, 80lbs-10reps, 95lbs-10reps, 100lbs-10reps

Pilates Inner Thigh Leg Lifts-30reps on each leg

[brandybuilding]

BiteSized Fitness Week 2 Day 5-Arms and Week 3 Day 1-Chest!

I pushed through two workouts today despite the fact that I was getting tired and hungry halfway through but it was well worth it to get back on track with the BiteSized Fitness Challenge! :)

Week 2-Day 5 Arms:

Hammer Curl-10lbs-15reps, 2 sets of 15lbs-15reps

Zottman Curl-10lbs-10reps, 2 sets of 15lbs-15reps

One Arm Cable Tricep Kickback-10lbs-20reps, 2 sets of 20lbs-20reps

Incline Hammer Curl-3 sets of 10lbs-15reps, 12.5lbs-15reps

Close Grip BB Press-4 sets of 45lbs-15reps

Tricep DB Kickback-4 sets of 5lbs-15reps

Week 3-Day 1 Chest:

Bench Press-45lbs-15reps, 50lbs-15reps, 55lbs-15reps

Incline Alternate DB Bench Press-12.5lbs-10reps, 2 sets of 15lbs-10reps, 20lbs-10reps

Decline BB Bench Press-45lbs-12reps, 50lbs-12reps, 55lbs-12reps, 60lbs-12reps

One Arm DB Fly-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Cable Fly (high)-20lbs-10reps, 30lbs-10reps, 40lbs-10reps

Cable Fly (low)-2 sets of 20lbs-10reps, 30lbs-10reps

[brandybuilding]

BiteSized Fitness Week 2-Day 3 & 4 Back/Shoulders!

Goodmorning Fitness World! Haven't posted since last week and sadly didn't get to the last workout in Week 2 because on Friday my boyfriend went under knee surgery that morning so he was was #1 priority that day...still sad BUT HE'S DOING GREAT! I did do the back and shoulder workout :) I thought about throwing in the arm workout with the chest workout today but I am not sure if it'll be TOO MUCH upper body for one day so we will see how that goes when the time comes! Plus it'll be meal prep night tonight and the plan is to keep mixing it up so more posts coming soon :)

Back:

Assisted Chin Ups-100lbs-10reps, 90lbs-10reps, 80lbs-10reps

Lat PullDown-50lbs-10reps, 70lbs-10reps, 2 sets of 80lbs-10reps

DB Straight Leg Deadlifts-25lbs(50lbs total)-15reps, 35lbs(70lbs total)-15reps, 2 sets of 45lbs(90lbs total)-15reps

Standing Reverse DB Flyes-7.5lbs-10reps, 10lbs-10reps, 2 sets of 12.5lbs-10reps, 15lbs-10reps

One Arm DB Row-20lbs-10reps, 25lbs-10reps, 30lbs-10reps, 35lbs-10reps

Shoulders:

BB Incline Shoulder Raise-25lbs-10reps, 35lbs-10reps, 55lbs-10reps

One Arm Side Lateral Raise-5lbs-10reps, 7.5lbs-10reps, 10lbs-10reps, 12.5lbs-10reps

DB Front Raise-5lbs-15reps, 2 sets of 7.5lbs-15reps

Seated Lateral Raise-7.5lbs-15reps, 10lbs-15reps, 12.5lbs-15reps

Car Drivers-2 sets of 5lb plate-30sec, 3 sets of 10lb plate-30 sec.

Reverse Machine Fly-30lbs-12reps, 45lbs-12reps, 2 sets of 60lbs-12reps

[brandybuilding]

BiteSized Fitness Week 2! Day 1-Chest and Day 2-Legs/Abs + Meal Prep

Chest:

Alternate DB Bench Press-15lbs-10reps, 20lbs-10reps, 2 sets of 25lbs-10reps

DB Flyes on Exercise Ball-12.5lbs-15reps, 15lbs-15reps, 2 sets of 20lbs-15reps

Decline DB Flyes-12.5lbs-15reps, 15lbs-15reps, 2 sets of 20lbs-15reps

Decline DB Bench-15lbs-8reps, 20lbs-8reps, 2 sets of 25lbs-8reps, 2 sets of 30lbs-8reps

Hammer Grip DB Press-15lbs-10reps, 20lbs-10reps, 25lbs-8reps, 2 sets of 20lbs-10reps

Legs:

+Squats-45lbs-10reps, 55lbs-10reps, 65lbs-10reps, 75lbs-10reps, 85lbs-10reps, 95lbs-8reps

-this was not apart of the workout but I can't help myself ;)

BB Step Ups-25lbs-10reps each leg, 35lbs-10reps each legs, 45lbs-10reps each leg

Single Leg Smith Machine Leg Press-bar-10reps each leg, 10lbs-10reps each leg, 30lbs-10reps each leg, 50lbs-10reps each leg

Single Leg Cable Side Leg Raise-4 sets of 10lbs-15reps each leg

Cable Squat-60lbs-15reps, 80lbs-15reps, 100lbs-15reps

Seated Leg Curl-35lbs-10reps, 50lbs-10reps, 65lbs-10reps, 80lbs-10reps, 95lbs-10reps

Sumo Squat w/ DB Lateral Raises-2 sets of 5lbs-10reps, 2 sets of 7.5lbs-10reps

Stationary Side Lunges-10reps each leg, 5lb plate-10reps each leg, 10lb plate-10reps each leg, 25lb plate-10reps each leg

Abs:

Decline Plate Raise-5lb plate-15reps, 2 sets of 10lb plate-15reps, 15lb DB-15reps

Oblique Crunches-2 sets of 20 on each side

Decline Medicine Ball Twist-30 reps

Lying Leg Raises-3 sets of 20

Now lets talk about meal prep!!!

Yesterday I was solo with making meal prep and I actually got it done in less time than when I actually have help...who knew!?!

On the left are the pictures of my boyfriend's lunch(top) and my lunch (bottom) for the week. For him I got creative with inspiration from Pinterest and made him 2 5oz turkey and sweet potato burgers, and for me I added 1/2 cup of spinach to my turkey mixture for my meat balls with wacky mack pasta. On the right is my dinner (top) and my boyfriend's(bottom)...again, I got creative (this time with mine) and found a recipe to marinate my 4oz chicken breast in greek yogurt mixed with garlic salt and pepper, then I added some cayene pepper for extra spice and baked it. For his I did a simple pepper and cayene pepper drizzle and cooked it over the stove. For dinner there is also 2/3 cup brown rice and 1/2 cup of veggies!

For more details or the exact recipes PLEASE message me!!! I'll be happy to share :)

[brandybuilding]

Bitesized Fitness Day 4 & 5-Shoulders/Arms/Abs

WEEK ONE COMPLETE!!! Well today I did both Shoulder and Arms workout since I won't be able to go to the gym tomorrow to finish this week up, plus I threw in the ab workout in order to make sure I did it twice this week! My upper body was very tired after today so I was very proud to get through both workouts :)

Shoulders:

Incline DB Shoulder Press-10lbs-10reps, 12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Car Drivers-3 sets of 5lb plate for 30 seconds

Incline Rear Delt Flyes-5lbs-8reps, 7.5lbs-8reps, 3 sets of 10lbs-8reps

Arnold Press-10lbs-10reps, 12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Alt. DB Shoulder Press-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

DB Lateral Raises-7.5lbs-12reps, 2 sets of 10lbs-12reps, 12.5lbs-12reps

Arms:

Standing Hammer Curls-10lbs-10reps, 12.5lbs-10reps, 15lbs-10reps, 2 sets of 20lbs-10reps

Close Grip EZ Bar Press-10lbs-8reps, 20lbs-8reps, 2 sets of 40lbs-8reps

Alt. Incline DB Curl-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Cable Tricep Kickbacks-3 sets of 10lbs-20reps

BB Curls-25lbs-10reps, 3 sets of 35lbs-10reps

One Arm Tricep Cable Extensions-20lbs-15reps, 2 sets of 30lbs-15reps

Preacher Curl(machine)-15lbs-12reps, 20lbs-12reps, 2 sets of 25lbs-12reps

Abs:

Crunches-3 sets of 30reps

Bicycles-1 set of 40 each leg

Toe Touches-3 sets of 20reps

Flutter Kicks-4 sets of 25 each leg