Live Fit: This is my journey »

5 Month Reverse Diet & Cut…

** Please do NOT use the information found here as a blueprint for yourself.  My macro splits, calories, and training regimen are set up with many, many factors in mind.  Your routine needs to be configured based on YOUR own personal goals (short term and long term).  Do not begin any diet or training program without speaking to your physician or other health care provider. **

** REVERSE DIET **

Day 1:

STRENGTH TRAINING- Back & Bicep’s

Bicep’s: 4×10 alternating dumbbell curls, 4×10 incline hammer curls, 3×10 overhead cable curl, 3×10 standing barbell reverse curl, 2x 21’s till failure

Back: 3×8 pull ups, 4×10 dumbbell rows, 4×12 back extension, 4×10 wide grip lat pull downs, 4×10 seated rows

CARDIO- none

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Day 2:

STRENGTH TRAINING- Shoulders

3×6 dumbbell military press, 3×10 dumbbell bent over flyes, 3×10 single arm cable lateral raise, 2x front plate raises

CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine

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Day 3: REST DAY

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Day 4:

STRENGTH TRAINING- Tricep’s & Quick Abs

Tricep: 4×6 cable rope pull downs superset with 4×8 cable rope overhead extension, 4×6 tricep pushdowns, 4×6 kick backs, 4×10 assisted dips

Abs: 4x cable crunch till failure, 4×20 plate side bends, 4x jack knife sit up till failure, 4x till failure flat bench lying leg raise, 4×15 Russian twists

CARDIO- none

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Day 5:

STRENGTH TRAINING- Legs with emphasis on glute’s and hamstrings

4×6 leg press, 4×5 sumo squats, 4×5 straight leg dead lifts, 4×5 glute bridge, 4×5 lying leg curl

CARDIO- none

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Day 6: REST DAY

 

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Day 7:

STRENGTH TRAINING- Abs

3×15 cable pull downs, 3×15 vertical chair knee raise, 3×15 hanging twists, 3×20 decline crunch, 3×15 side plank hip lifts

CARDIO- 25 minute interval sprints on treadmill including warm up and cool down

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Day 8:

STRENGTH TRAINING- Shoulders

4×5 Arnold press, 4×5 reverse machine flyes, 4×5 seated machine military press (facing machine), 4×5 side cable raises, 4×5 front delt raise

CARDIO- none

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Day 9:

STRENGTH TRAINING- Legs

4×5 barbell squats, 4×10 calf press on leg press machine, 4×5 leg extension, 4×5 machine step ups, 4×8 seated calve raises

CARDIO- none

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Day 10:

STRENGTH TRAINING- Upper Body

5×5 seated military press, 5×5 bench press, 5×5 dumbbell bicep curl, 5×5 triceps cable pull down, 4×8 delt raises, 4×8 hammer curls, 4×8 triceps kick backs

CARDIO- none

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Day 11:

STRENGTH TRAINING- Lower Body

5×5 leg press, 5×5 straight leg dead lifts, 4×15 standing calve raises, 4×8 leg extension, 4×8 standing hamstring curl, 4×15 seated calve raises

CARDIO- none

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Day 12:

STRENGTH TRAINING- Abs

CARDIO- NONE

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Day 13:

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×8 seated row, 4×8 dumbbell curls, 4×8 lat pull downs, 4×8 incline dumbbell curl

CARDIO- 25 minute interval sprints on treadmill including warm up

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Day 14:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 lunges, 4×15 calve raises, 4×8 leg extension, 4×8 seated leg curls, 4×15 hip abductor (inner)

CARDIO- NONE

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Day 15:

STRENGTH TRAINING- Upper Body

4×8 dumbbell military press, 4×8 dumbbell bench press, 4×8 skull crushers, 4×8 upright rows, 4×8 rear delt flyes, 4×8 tricep pull downs

CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine

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Day 16: REST DAY

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Day 17:

STRENGTH TRAINING- Upper Body

5×5 seated overhead press, 5×5 flat bench press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 bent over rear delt flyes, 4×8 barbell bicep curls, 4×8 dips

CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine

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Day 18:

STRENGTH TRAINING- Lower Body

5×5 straight leg dead lifts, 5×5 leg press, 4×8 lying hamstring curl, 4×8 smith machine lunges, 4×15 smith machine calve raises, 4×8 seated leg extension

CARDIO- NONE

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Day 19:

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×8 seated row, 4×8 dumbbell curls, 4×8 lat pull downs, 4×8 incline dumbbell curl

CARDIO- NONE

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Day 20:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 Bulgarian split lunges, 4×15 seated calve raises, 4×8 high step ups, 4×8 seated leg curls, 4×15 side lunges

CARDIO- NONE

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Day 21: REST DAY

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Day 22:

STRENGTH TRAINING- Lower Body

4×15 walking lunges, 4×15 sumo squats, 4×15 side leg lifts, 4×10 high step ups

CARDIO- 25 minutes of interval sprints on treadmill

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Day 23:

STRENGTH TRAINING- NONE

CARDIO- HIIT (45 seconds EACH side jump lunges, burpees, jump rope, and bench dips/1 minute rest between each circuit)

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Day 24: REST DAY

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Day 25: REST DAY

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Day 26: 

STRENGTH TRAINING- Lower Body

5×5 squats, 5×5 leg press superset with 4×15 calf press, 4×8 lying hamstring curl, 4×8 Bulgarian split lunges, 4×10 hip abductor

CARDIO- NONE

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Day 27:  (THANKSGIVING)

STRENGTH TRAINING- Upper Body

5×5 military press, 5×5 flat bench press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 concentration bicep curl, 4×8 single arm tricep extension

CARDIO- NONE

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Day 28: REST DAY

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Day 29:

STRENGTH TRAINING- Upper Body

4×8 dumbbell military press, 4×8 bench press, 4×8 skull crushers, 4×8 close grip bench press, 4×8 rear delt flyes, 4×8 side delt raises

CARDIO- 25 minutes of interval sprints on treadmill

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Day 30:

STRENGTH TRAINING- Abs

4×15 roll outs, 4×15 side bends, 4×15 reverse crunches, 4×15 exercise ball roll outs

CARDIO- none

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Day 31: 

STRENGTH TRAINING- Lower Body

5×5 sumo dead lifts, 5×5 leg press superset with 4×15 calf press, 4×8 seated hamstring curl, 4×10 reverse hip abductor, 4×8 leg extension

CARDIO- NONE

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Day 32: 

STRENGTH TRAINING- Upper Body

5×5 military press,  5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 hammer curls, 4×8 tricep kick backs

CARDIO- NONE

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Day 33:  REST DAY

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Day 34: 

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×8 chest supported row, 4×8 alternating incline dumbbell curls, 4×8 barbell pull-overs, 4×8 concentration curls,

CARDIO- 15 minutes HIIT interval on stairmaster/5 minute cool down on row machine

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Day 35: 

STRENGTH TRAINING- Lower Body

4×8 deep squats, 4×8 leg press superset with 4×15 calf press, 4×10 hip abductor, 4×15 hip thrusts, 4×10 Bulgarian split lunges, 4×15 seated calve press

CARDIO- NONE

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Day 36: 

STRENGTH TRAINING- Upper Body

4×8 dumbbell military press, 4×8 bench press, 4×8 skull crushers, 4×8 lateral delt raises, 4×8 tricep cable pull downs

CARDIO- 25 minutes of interval sprints on treadmill

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Day 37:  REST DAY

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Day 38: 

STRENGTH TRAINING- Lower Body

5×5 sumo dead lifts, 5×5 leg press superset with 4×15 calf press, 4×8 laying hamstring curl, 4×10 hip abductor, 4×8 leg extension, 4×8 cable kick backs

CARDIO- NONE

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Day 39: 

STRENGTH TRAINING- Upper Body

5×5 military dumbbell press,  5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 bicep curl bar, 4×8 tricep kick backs

CARDIO- NONE

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Day 40:  REST DAY

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Day 41:

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×8 seated row, 4×8 alternating incline dumbbell curls, 4×8 dumbbell rows, 4×8 bicep curls (curl bars)

CARDIO- NONE

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Day 42: 

STRENGTH TRAINING- Lower Body

4×10 deep squats, 4×8 sumo dead lifts, 4×10 hip abductor,  4×15 seated calve press, 4×10 leg extension

CARDIO- NONE

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Day 43: 

STRENGTH TRAINING- Upper Body

4×8 overhead shoulder press, 4×8 incline bench press, 4×8 skull crushers, 4×8 lateral delt raises, 4×8 tricep cable pull downs

CARDIO- HIIT sprints on hills by my house

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Day 44:  REST DAY

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Day 45: 

STRENGTH TRAINING- Lower Body

5×5 deep squats, 5×5 leg press superset with 4×15 calf press, 4×10 hip thrusters, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises

CARDIO- NONE

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Day 46: 

STRENGTH TRAINING- NONE

CARDIO- 15 interval sprints on hills outdoors

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Day 47: REST DAY (SICK)

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Day 48: REST DAY (SICK)

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Day 49: REST DAY (SICK)

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Day 50: REST DAY (RECOVERING)

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Day 51: REST DAY (RECOVERING)

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Day 52: REST DAY (RECOVERING)

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Day 53: 

STRENGTH TRAINING- Lower Body

4×10 deep squats, 4×10 leg press superset with 4×15 calf press, 4×10 glute kick backs, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises

CARDIO- NONE

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Day 54:  CHRISTMAS EVE (NO TRAINING/NO TRACKING)

Day 55:  CHRISTMAS DAY (NO TRAINING/NO TRACKING)

Day 56:  STOMACH FLU

Day 57:  STOMACH FLU

Day 58:  RECOVERY

Day 59:  RECOVERY

Day 60: 

STRENGTH TRAINING- Lower Body

4×10 deep squats, 4×10 leg press superset with 4×15 calf press, 4×10 glute kick backs, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises

CARDIO- NONE

Day 61: NEW YEARS EVE (NO TRAINING/NO TRACKING)

Day 62: NEW YEARS DAY

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Day 63:

STRENGTH TRAINING- Upper Body

4×8 overhead press (machine-reverse seated),  4×10 dumbbell curls, 4×8 skull crushers, 4×8 side delt raises, 4×10 concentration curls, 4×8 tricep cable pull downs

CARDIO- NONE

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Day 64: REST DAY

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Day 65:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 sumo dead lifts, 4×10 walking lunges, 4×10 glute cable kick backs, 4×10 leg press (laying on side to hit glutes), 4×15 seated calves

CARDIO- NONE

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Day 66: REST DAY

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Day 67:

STRENGTH TRAINING- Upper Body

4×8 overhead press, 4×8 seated row, 4×8 neutral grip pull ups super set with 4×10 back extension, 4×10 dumbbell curl, 4×10 rear delt flyes

CARDIO- NONE

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Day 68:

STRENGTH TRAINING- Lower Body

4×8 deep squats, 4×8 leg press superset with 4×15 calf press,  4×10 leg extensions, 4×15 seated calve raises, 4×15 walking lunges, 4×10 seated hamstring curl

CARDIO- NONE

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Day 69: REST DAY

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Day 70:

STRENGTH TRAINING- Upper Body

4×8 military dumbbell press,  4×10 dumbbell curls, 4×8 skull crushers, 4×8 side delt raises, 4×10 concentration curls, 4×8 tricep cable pull downs

CARDIO- NONE

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Day 71: REST DAY

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Day 72:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 sumo dead lifts, 4×10 Bulgarian split lunges, 4×10 leg press (laying on side to hit glutes), 4×15 seated calves super set with 4×15 box jumps, 4×10 high step ups, 4×15 standing calve raises.

CARDIO- NONE

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Day 73: REST DAY

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Day 74:

STRENGTH TRAINING- Upper Body

5×5 overhead press, 5×5 flat bench press, 4×8 dumbbell curls, 4×8 triceps cable pull downs, 4×10 rear felt flyes, 4×8 incline alternating dumbbell curls, 4×8 dips

CARDIO- NONE

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** CUTTING DIET BEGINS **

Day 75:

STRENGTH TRAINING- Lower Body

5×5 deep squats, 5×5 leg press super set with 4×10 calf press, 4×8 leg extensions, 4×10 laying hamstring curl, 4×8 barbell lunge, 4×10 single legged dead lift, 4×10 hip thrusters, 4×20 donkey calf raises

CARDIO- NONE

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Day 76:

STRENGTH TRAINING- Abs

4×15 cable crunches, 4×15 side bends, 4×15 torso rotation machine, 4×15 decline reverse crunch, 4×15 bottoms up

CARDIO- 20 minute sprint intervals on treadmill

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Day 77:

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×8 T-Bar row, 4×10 back extension, 4×10 lateral dumbbell raises, 4×10 lat pull downs, 4×10 rear delt flyes

CARDIO- NONE

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Day 78: REST DAY

 

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Day 79:

STRENGTH TRAINING- Upper Body

5×5 flat bench press, 5×5 shoulder press, 4×8 dumbbell bicep curl, 4×10 tricep cable pull down, 4×10 side delt raises, 4×10 bicep curl bar, 4×10 tricep kick back extensions

CARDIO- NONE

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Day 80:

STRENGTH TRAINING- Lower Body

CARDIO- 5×5 sumo dead lifts, 5×5 leg press, 4×10 seated calve raises, 4×15 glute bridge, 4×10 Bulgarian lunges, 4×8 leg extension, 4×8 standing hamstring curl

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Day 81:

STRENGTH TRAINING- Abs

CARDIO- 20 minute sprint intervals on treadmill

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Day 82:

STRENGTH TRAINING- Upper Body

4×8 neutral grip pull ups, 4×10 back extension, 4×8 dumbbell bicep curl, 4×10 pull overs (using a 40 pound barbell), 4×8 incline curl, 4×10 lat pull downs

CARDIO- NONE

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Day 83:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 leg press, 4×15 standing calve raises, 4×10 walking lunges, 4×10 seated hamstring curl, 4×15 hip abductor, 4×12 step ups

CARDIO- NONE

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Day 84: REST DAY 

 

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Day 85: REST DAY 

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Day 86:

STRENGTH TRAINING- Lower Body

4×8 squats, 4×10 sumo squats, 4×10 cable kick backs, 4×10 seated leg press, 4×10 seated hamstring curl, 4×10 calve raises (on leg press)

CARDIO- NONE

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Day 87:

STRENGTH TRAINING- Shoulders

4×8 dumbbell military press, 4×8 lateral delt raises, 4×10 upright rows, 4×10 bent over rear delt flyes, 4×10 plate raises

CARDIO- NONE

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Day 88:

STRENGTH TRAINING- Abs

CARDIO- 25 minutes HIIT on Crossramp machine

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Day 89:  REST DAY 

 

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Day 90:

STRENGTH TRAINING- Arms

4×10 barbell curl superset with 4×10 skull crushers, 4×8 dumbbell curl superset with 4×10 cable pull downs, 4×10 concentration curls superset with 4×8 dips

CARDIO- 25 minutes HIIT on stair master

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 Day 91:  REST DAY  (SICK)

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Day 92:  (still recovering)

STRENGTH & CARDIO: Quick HIIT circuit 4×10 bench press, 4×15 goblet squats, 4×15 mountain climbers, 4×15 jump squats

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Day 93:

STRENGTH TRAINING- Lower Body

5×5 squats, 5×5 sumo dead lifts, 4×10 walking lunges, 4×10 leg press super set with calve raises,  4×8 laying hamstring curl, 4×10 leg press (turned on side to hit glutes)

CARDIO- NONE

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Day 94:

STRENGTH TRAINING- Upper Body

5×5 military press, 5×5 bench press, 4×8 dumbbell curl, 4×8 wide grip barbell curl, 4×8 triceps kick backs, 4×8 dips, 4×8 upright row, 4×8 plate raises

CARDIO- 20 minutes on Crossramp with 5 minute cool down on row machine

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Day 95: REST DAY

 

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Day 96:

STRENGTH TRAINING- lower body

4×10 squats, 4×10 leg press, 4×15 seated calve raises, 4×10 walking lunges, 4×10 leg press (laying on side), 4×10 leg extension, 4×16 standing calve raises

CARDIO- none

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Day 97: 

STRENGTH TRAINING- upper body

4×8 neutral grip pull ups, 4×8 T-Bar row, 4×10 back extension, 4×10 seated row, 4×10 lat pull downs, 4×10 rear delt flyes, 4×10 lateral raises

CARDIO- 20 minute HIIT on stairmaster

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Day 98: REST DAY

 

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Day 99: 

STRENGTH TRAINING- upper body

5×5 bench press, 5×5 push press, 4×8 alternating dumbbell curls, 4×8 hammer curls, 4×8 lateral delt raises, 4×8 upright row, 4×8 rear delt flyes

CARDIO- 20 minute HIIT on stair master plus 5 minute cool down on rowing machine

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Day 100: 

STRENGTH TRAINING- lower body

4×10 squats, 4×15 goblet squats, 4×15 standing calve raises, 4×10 leg press, 4×10 leg extension, 4×15 hip abductor, 4×10 laying hamstring curl

CARDIO- none

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Day 101:  REST DAY

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Day 102: 

STRENGTH TRAINING- upper body

4×10 neutral grip pull ups, 4×10 seated row, 4×10 T bar row, 4×10 dumbbell row, 4×10 dumbbell curl, 4×10 wide grip barbell curl, 4×10 preacher curl

CARDIO- 20 minute HIIT intervals on the cross ramp

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Day 103: 

STRENGTH TRAINING- upper body

4×10 flat bench press, 4×10 dumbbell press, 4×10 skull crushers superset with close grip barbell press, 4×10 tricep cable pull downs, 4×10 triceps kick backs

CARDIO- 20 minute HIIT intervals on the stair master

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