No Pain No Gain!

Today I am smiling as I write this post because I have received comments and feedback about my post and that is all I was wanting back from you guys. Good or bad this allows me to change my blog and add or take away things to hell you all understand better. I am trying to help the best way I can and I hope that I am making it easier for you all that follow my blog to find good workouts without hassle. If you have truly are following the workout routines and diets than there should be clear results on your body and if not then you are not as focused as you should be. This week I am gonna keep that same type of workout going with the lifts so remember be safe in the weight room and always have a lifting partner. The Picture above is they best way to put it for everyone reading, "Either you do it, or you don't".

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	8, 8, 6, 6
Incline Bench Press	4	8, 8, 6, 6
Cable Crossovers	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	8
Lying Tricep Extension	3	8
Rope Pulldowns	3	8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

Abs and Cardio
Workout Schedule
Exercise	Sets	Reps
20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Exercise	Sets	Reps
Wide Grip Pull Up	4	8 (slow)
Close Grip Pull Down	4	8, 8, 6, 6
Cable Row	4	8
Biceps
Exercise	Sets	Reps
Barbell Curl	3	8, 8, 6
Incline Bench Dumbbell Curl	3	8
Dumbbell Preacher Curl	3	8
Biceps
Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs. http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html If you don't know or understand what some of these lifts are please use YOUTUBE for demonstrations. MONDAY BREAKFAST 1 Cup Skim Milk 1 Orange, medium 1 Cup Cheerios Cereal MORNING SNACK 1 Cup Cantaloupe Melon LUNCH Vietnamese-Style Beef & Noodle Broth 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudge sickle, no sugar added AFTERNOON SNACK 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks DINNER 1/2 Cup Cooked Brown Rice Green & Yellow Beans with Wild Mushrooms Roasted Cod with Warm Tomato-Olive-Caper Tapenade 1/2 Banana, small TUESDAY BREAKFAST 1 Cup Skim Milk 1/2 Banana, small 1 Cup Bran Flakes Cereal MORNING SNACK 1 Fruit & Nut Granola Bar LUNCH Spicy Thai Shrimp Salad 2 Cups Romaine Lettuce, shredded 1 Whole-Wheat Pita Bread, small Chocolate-Raspberry Frozen Yogurt Pops AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER 1 Cup Steamed Brussels Sprouts Almond-Crusted Chicken Fingers 2/3 Cup Cooked Couscous 1 Peach, medium WEDNESDAY BREAKFAST 1 Whole-Wheat English Muffin 1 Cup Skim Milk 1/2 Cup Blueberries 1 Teaspoon Fat Free Cream Cheese MORNING SNACK 1 Apple, small LUNCH 1 Cup Tossed Salad Mix 1 Tablespoon Fat Free Blue Cheese Salad Dressing Spanish Tortilla 1/2 Cup Fresh Pineapple 1 Slice Reduced-Calorie Oatmeal Bran Bread AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER Simple Sautéed Spinach 1 Cup Skim Milk Shrimp with Mango & Basil 1/2 Cup Cooked Quinoa 1 Nectarine, medium http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan?pC=1200&pT=7day_diet&pD=1\ The foods and ingredients in the diet are pretty simple to find but if there is any problem you can use GOOGLE or leave a comments. Good Luck!