Week 3: From Flat to All That

I just completed week 3 of Jamie Eason's From Flat to All That program.  This week really increased the workouts and the weight.  I did modify a little bit.  I switched up a few days and dropped two of the leg days.  I got in a full body on Monday so really just one leg day is what's missing. Here's what I did:
Monday: Pump
Tuesday: Chest and Abs at home.  Next week I'm going to have to do this one in the gym because I didn't have enough weight.  My chest was a little sore from all the push-ups though.
Wednesday:  Shoulders, Tris and Cardio
Thursday: Legs (Glutes, Calves (1 exercise), and Abs)
Saturday: Back and Biceps (I threw in some pull ups in lieu of cardio)
This week was all about figuring out how much weight I need in order to really push myself with only 10 reps.  Next week I plan on adding more weight to push myself and my heart rate.
I had a little shadow when I did my at-home workout.  Whatever I do, he tries to mimic.  Love his heart! Ab time My ab buddy

If y'all are interested, here's the link for the program: From Flat to All That
I will also post it below...

	“FROM FLAT TO ALL THAT!” Weeks 3 & 4
		Monday			Tuesday
		glutes/abs	Sets & Reps		Shoulders/Tris/cardi0	Sets & REPS
		Squats	3 x 10		DB Shoulder Press	3 x 10
		Weighed Hip Thrusts	3 x 12		DB Front Delt Raises	3 x 10
		Deadlifts	3 x 10		45 Degree Lying Lateral Raises	3 x 10
		Single-leg Squat	3 x 10		Rear Delt Rope Pulls	3 x 10
		Bands (abduction)	3 x 20		Narrow Push-ups	3 x 20
		Weighted straight leg Crunch	3 x 20		Incline Bench Skullcrushers	3 x 20
		Heels to Ceiling Crunches	3 x 20		CARDIO	Repeat 6 time
		Bicycle Crunches	3 x 25		Stepmill	3 minutes
					Jump lunges	20
					Bicycle Crunches	25
		Wednesday			Thursday
		Chest/ABs			Glutes/Hams/Calves	sets & reps
		Incline Chest Press	3 x 10		Quads- Pre-fatigue Leg Extensions	3 x 20
		Wide Push-ups	3 x 20		Walking Lunges	3 x 20
		DB Pullovers	3 x 10		Wide BB Squat	3 x 20
		Cable Flyes	3 x 10		Zercher Step-ups	3 x 10 (each side)
		Up-up/Down-down Plank Push-ups	3 x 20		Lying Leg Curls	3 x 12
		V-ups	3 x 12		Weighted Hyperextensions	3 x 12
		Swiss Ball Ab Tucks	3 x 12		Standing Calf Raises	3 x 20
					Seated Calf Raises	3 x 20
		Friday			Saturday/Sunday
		Back/Bicep/Cardio	sets & reps		Legs/Abs/Calves	Sets & Reps
		Wide-grip Lat Pull-down	3 x 12		Leg Press	4 x 10
		Narrow-grip Lat Pull-down	3 x 12		Single-leg Squat	3 x 10
		Lying Incline Bench DB Rows	3 x 12		Leg Extensions	4 x 10
		Cable Straight Arm Pushdown	3 x 12		Sumo Squats	3 x 10
		Alternating Bicep Curls	3 x 10 (each side)		Deadlifts	4 x 10
		Concentration Curls	3 x 10 (each side)		Seated Calf Raises	3 x 20
		Rope Cables Curls	3 x 15		Standing Calf Raises	3 x 20
					Side Crunches	3 x 20 (Each Side)
		Cardio- 20 minute HIIT	Optional		Scissor Kicks	3 x 20
					Reverse Crunches	3 x 20

Copyright © - Jamie Eason Middleton, 2015

Is anyone else doing this?  I would love to hear about your journey!!

Week 2: From Flat to All That

Hey y'all!  Week 2 of  From Flat to All That is done!  I had to complete Circuit 1 and 2 just one time instead of 2 because I taught pump twice.  I figured since Pump is along the same lines of the lighter weight and high reps with a circuit feel, I didn't get off track too much.

I did Circuit 1 on Wednesday morning at home (with my kiddos running around).  I think Britton was entertained watching me and the boys had fun trying to imitate my moves.  I moved quickly since I had everything ready to go and close at hand which made my heart rate stay up and my workout feel a little more effective.  The main purpose of the circuits these first 2 weeks is to get your endurance up so I'm not too worried about lifting heavy right now.   I did Circuit 2 in the gym and thankfully it wasn't crowded so I was able to keep it moving and do everything I wanted to do quickly.

Lifting heavy starts next week, so this is when my body will truly be challenged and shocked.  The workouts go from 4 to 6, so quite an increase in gym time.  I am excited to start lifting heavy next week! 

Jamie Eason's From Flat to All That

Week 1 of "From Flat to All That"

Most of y'all may have seen on Facebook, but I am trying a new 12 week strength training program by Jamie Eason.  I have never done anything like this before so I will be interested to see what changes occur in my body.  The basis of Jamie Eason's program is to build muscle predominantly in the legs, booty and core.  The exercises are performed in circuits therefore getting the heart rate up and eliminating the need for excessive cardio.  This will be the kicker for me.  The first few weeks is all about the weights.  It will be hard for me to reduce the cardio because I love it, but I am going to try to adhere to the program as best I can.  Unfortunately I cannot stick to the program 100% because I am still teaching Pump.  I don't want to over-train, so I will have to modify my days somewhat.  I wanted to start when Jamie did last Monday but due to my class schedule I am 2 days behind.  I started last Wednesday and completed Circuit 1 on Wednesday and Circuit 2 on Thursday.

Here's the link to the program if you are interested in checking it out!   From Flat to All That
I have decided to keep track of my progress via my blog.  I plan to post an update weekly, but as y'all know sometimes I rarely have a minute to sit down so that may not happen but I will try!
Please excuse the chopped videos. I have used up all of my storage on my phone and kept trying to delete some things so I could get my points across but it didn't quite work out.   Here is what I have.  Take what you will from it. Day 1

Post Workout

Day 2

 I ended up doing the 2nd workout at home.  I modified by doing underhand grip rows instead of the lat pull-downs, standing dumbbell curls instead of incline, and overhead extensions instead of tricep rope push-downs.  I actually felt like I got a better workout on day 2.  I think it was because I was able to keep it moving quicker and I was a little more accurate with my weight selection.  I do wish I had been able to go heavier on the deadlifts but I plan on doing them in the gym next time.  My hammies were still sore so I must have done something.

The main reason I didn't make it to the gym was this little guy. 

It's great to have the option to get a quick one in at home.

 I am tracking my progress so here's my Week 1 flex pic...

*Please note that I didn't get the 2nd 2 days of the circuits in due to the holiday and my pump schedule.  I have really only completed half of the first week and I already have noticed changes.  Crazy!

Anyone else doing this program?  I would love to hear from you!