Don't stop pushing

I love pushing myself to my limits! I keep doing it to the best of my ability and I'm loving the results. Struggling with being over weight made me very negative and it was hard for me to overcome that, but once I got into the gym, everything changed. I love how it makes me feel and the amazing things that come with it. It's not all about appearance, that is just a plus 

Today's Workout:

Conventional dead lift: 4 sets 15 reps 50 lbs

Leg extension: 4 sets 12 reps 40 lbs

Leg curls: 4 sets 10 reps 50 lbs

Walking dumb bell lunges: 4 sets 10 reps per leg 2X15 lb Dumbbells

Sit down squats: 4 sets 20 reps 50 lb barbell

Jump squats: 4 sets 20 reps

Cable squats: 4 sets 20 reps 42.5 lbs

Cable kick backs: 4 sets

Sets1-3: 10 reps 27.5 lbs

Set4: 12 reps 22.5 lbs

Squats: 4 sets 20 reps 50 lb barbell

Split squats: 4 sets 20 reps

Killing it!

So I love being in the gym! I don't know if I've said that enough, but the more I'm there the more I love it!! It's the best feeling ever. It's truly an addiction

Today's workout:

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Flat barbell chest press: 4 sets 20 reps 20 lbs 

Bent over row: 4 sets 20 reps 30 lb barbell

Rear delt flys: 4 sets 20 reps 40 lbs 

Single arm diverging row: 4 sets 35 lbs 12 reps

Abs:

Planks 2 sets 1 min

Leg raises: 3 sets 12 reps

Cardio: 20 mins elliptical 

Can not walk

So today was leg day and I can't walk like a normal human being. It's terrible in the best of ways. I can feel it through every inch of my legs and honestly, I love it! That is leg day don't right

Today's workout:

Squats: 4 sets 20 reps 40 lb barbell

Box jumps: 4 sets 14 reps

Goblet squats: 4 sets 20 reps 27.5 dumbbell

Hip thrusts: 4 sets 20 reps 40 lb barbell 

Hyper extension: 4 sets 20 reps 25 lb plate

Jump squats: 4 sets 20 reps

Leg press: 4 sets 20 reps 100 lbs

Leg extension: 4 sets 15 reps 35 lbs

Leg curl: 4 sets 15 reps 40 lbs

Calf raises: 4 sets 20 reps 55 lbs

So I'm changing it up

So I've decided to change it up in the gym. When I first started working out, I had bought these workout books, which for a beginner, were heaven. I did not know where to begin and these books were my guide to figuring it out. I had a routine going and I think, this will help me change it up, which will be nice. But of course I'll be adding my own twist to things

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pull down: 4 sets 20 reps 45 lbs

Barbell chest pres: 4 sets 15 reps 30 lbs

Skull crushers: 4 sets 12 reps 30 lb barbell

Bentover row: 4 sets 20 reps 30 lb barbell

Barbell curls: 4 sets 25 reps 20 lbs

Dumbbell side raises: 4 sets 12 reps 12.5 lbs

Dumbbell shoulder press: 4 sets 15 reps 12.5 lbs

Cardio: 20 mins treadmill with running and power walking 

Back at it

So yesterday I took a day off from the gym to be with my family, which was nice, but today, I was back in it! I love being in the gym and focusing on myself and reaching my goals

Today's workout:

Squats: 

4 sets 20 reps 40 lb barbell

Bulgarian squats: 4 sets 15 reps 40 lb barbell

Box jumps: 4 sets 14 reps

Step ups: 4 sets 8 reps per leg 2x10 lb plates

Pistol squats: 4 sets 10 reps per leg

Cable kick backs: set1-2 27.5 lbs 8 reps

Set3-4 22.5 lbs 12 reps

Hip thrust: 4 sets 20 reps 40 lb barbell 

Jump squats: 4 set 20 reps

Leg press: 4 sets 12 reps starting resistance is 167lbs and I threw on 2x25 plates

Smith machine squats: set1-2: 10 reps 100lbs

Set3-4: 6 reps 120 lbs

Ab plank: 1 min per set 

No excuses

I'm not the kind of person to make excuses. I honestly will be out till 3 am and be at the gym at 5 am. I don't need to be there, but I am. I love being there. And just because my head is spinning from the night before doesn't mean I'm not gonna hit my workout twice as hard as I normally would. Basically, don't find a way out of it, if you want it, push yourself for it 

Today's Workout:

Squats: 4 sets 20 reps 40 lb barbell

Sit down squats: 4 sets 20 reps 40 lb barbell

Pistol squats: 4 sets 5 squats per leg

Cable squats: 4 sets 20 reps 37.5 lbs

Jump squats: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell

Hyperextension: 4 sets 20 reps 25 lbs plate

Donkey kicks: 4 sets 20 reps per leg

Ahhhh!

I can never get over this feeling. I love the way it feels to be in the gym and the high I get after the gym, it's amazing!! I love feeling my heart rate peak, my muscles burn, and everything else that comes with it. Some may not understand that, but I promise you, once you dedicate yourself to it; you'll never go back. You will constantly push yourself and it will become a lifestyle 

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Barbell curls: 4 sets 20 reps 20 lb barbell

Pull ups: 4 sets 6 reps

Rear delt fly: 4 sets 20 reps 40 lbs

Spider curls: 4 sets 15 reps 20 lbs 

Dumbbell drop set: 4 sets 15 lbs 10 reps--> 10 lbs 12 reps

Chest press: 4 sets 15 reps 15 lbs

Leg raises: 3 sets 12 reps 

Cardio: 22 mins HIIT elliptical 

2 mins warm up

30 secs of high intensity work

30 sec low intensity

Best workout ever!

So today would have to be one of my best workouts I've had in a long ass time. Why? I don't know. But it was killer and amazing! It's workouts like this that make me realize why I'm doing it and what I love about it. 

Today's workout:

Box jumps: 4 sets 14 reps

Step ups: 4 sets 8 reps per leg 2 10 lb plates

Then at the end off both I did 8 more box jumps and 4 more step ups per leg

Super set:

Squats: 4 sets 20 reps 40 lb barbell 

Jump squats: 4 sets 20 reps

Next superset:

Goblet squats: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps 

Cable kick backs: 4 sets 12 reps 22.5 lbs

Hip thrust: 4 sets 20 reps 40 lb barbell

Leg press: 4 sets 12 reps 100 lbs

Squats: 

Set 1: 50 lbs 20 reps

Set2-4: 100 lbs 8 reps

Sers5: 50 lbs 20 reps

Idk why

So lately, I've a loss of appetite. I don't understand why, because I love food. And I find myself forcing meals instead of being hungry or anything like that. It's kinda frustrating because I love to eat and I don't find myself as hungry as before. 

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Diverging row: 4 sets 15 reps per arm 30 lbs

Delt flys: 4 sets 20 reps 40 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Pull ups: 4 sets 6 reps

Standing cable row: 4 sets 20 reps 32.5 lbs

Face pulls: 4 sets 20 reps 27.5 lbs

Cardio:

22 mins elliptical 

First time

So since today I didn't get to go to the gym, I decided to do an at home leg workout and it was killer. I loved it. Sometimes you can't make it to the gym but that should never be an excuse to miss a workout. 

I did supper sets:

4 sets each of:

50 jumping jacks 

30 squats

20 jump squats

20 jump lunges

15 Bulgarian squats 

20 split squats

25 hip thrusts with 24 lbs of weight

20 pulsating squats

Wonder

Sometimes my wondering gets me and I think about slowing down. It's like I've been putting my all into this for two years and I have seen results, but I thought I would have reached my ultimate goal by now. I'm stumped. Then I look back and think about how far I've come and I know I can push through the doubt. It's never the doubt if others that slows me down, but the doubt of myself. I can and will finish this journey stronger than ever. 

Today's Workout:

Cable row: 4 sets 25 reps 45lbs

Lat pulldown: 4 sets 25 reps 45 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Tricep dips: 4 sets 8 reps

Single arm dumbbell row: 4 sets 20 reps 15 lbs dumbbell

Tricep extension: 4 sets 20 reps 15 lb dumbbell

Rear delt fly: 4 sets 20 reps 40 lbs

Single arm divergent row: 4 sets 15 reps 

Set 1 20 lbs

Set 2-4: 25 lbs

Cardio: 15 min elliptical 

Pain

Sometimes we need to take our emotional pain and turn it into energy to destroy our workouts! The past few days I've been doing that and I love the way it feels! 

Today's workout:

Squats: 4 sets 20 reps 40 lbs barbell

Overhead squats: 4 sets 20 reps 40 lb barbell

Box jumps: 4 sets 14 reps

Bulgarian squat: 4 sets 15 reps per leg 40 lb barbell

Jump squats: 4 sets 20 reps

Toe taps: 4 sets 30 reps

Hyper extension: 4 sets 20 reps 25 lb plate 

Split squats: 4 sets 20 reps

Hack squats: 4 sets

Set 1-2: 125 lbs 15 reps

Set 3-4: 145 lbs 10 reps

Rest days

I know what I'm about to say is kinda different, but honestly rest days are so important. Especially for women. If you are a women and are reading this, don't make the mistakes I made, give your body the rest it needs and deserves. It can do damage to your reproductive system and no one truly wants that to happen. Stay focused, stay consistent, eat healthy, but listen to what your body is telling you.

Today's workout:

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Barbell curls: 4 sets 15 reps 30 lbs 

Pull ups: 4 sets 6 reps

Seated delt fly: 4 sets 20 reps 40 lbs

Spider curls: 4 sets 

Set1 20 reps sets 2-4 15 reps 20 lbs

Reverse cable curk: 4 sets 12 reps per arm 12.5 lbs

Face pulls: 4 sets 20 reps 22.5 lbs

Dumbbell curl drop set into a push up:

15 lbs 8 reps --> 12.5lbs 12 reps --> 8 push ups

Cardio:

20 min elliptical elvated to level 15 resistance 12 

Feels so good!

I love waking up knowing there is an amazing workout waiting for me! I love the burn and the pain. I love being sore. But mostly I love seeing my body progress!! I'm loving the changes and I am so excited to have finally decided to let myself do something so good for me! 

Today's workout:

Cable kick back: 4 sets 

Set 1-2: 27.5 lbs 8 reps each leg 

Sets 3-4: 22.5 lbs 12 reps each leg

Cable squats: 4 sets 20 reps 37.5 lbs

Hip thrust: 4 sets 15 reps 50 lbs

Donkey kicks: 4 sets 20 reps

Hyper extension: 4 sets 20 reps 25 lb plate

Split squats: 4 sets 20 reps

Jump squats: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 lbs

Box jumps: 4 sets 14 reps

Step ups: 4 sets 8 reps per leg 2x10lb dumbbells

 Squats:

Sets 1-2: 50 lbs 20 reps

Sets 3-4: 100 lbs 10 reps

Switching it up

So I'm not sure how familiar most of you are with calisthenics, but it's something I am following in love with. It's amazing how just ones body weight can push the body to grow. And the fact that it's the coolest thing ever just adds a bit to it. So I'm going to slowly but surely move some, not all, off my workouts to be more body weight type of stuff. 

Today's workout:

Cable row: 4 sets 25 reps 40 lbs

Lat pulldown: 4 sets 25 reps 40 lbs

Bent over row: 4 sets 20 reps 30 lb barbell 

Pull ups: 4 sets 6 reps

Seated back flys: 4 sets 20 reps 40 lbs

Diverging row: 4 sets 15 reps per arm 20 lbs

Push ups: 3 sets of 12 reps, 1 set till faliure 

chest press: 4 sets 15 reps 15 lbs

Destroyed!

So all those jokes about people not being able to walk after leg day, those are true. I felt like my legs were giving in on me today, but I love it! I know I'll hate myself so much tomorrow, but honestly oh well. I love doing this and I love feeling this. It's painful, but it's a pain of accomplishment. 

Today's workout:

Squats: 4 sets 20 reps 40 lb barbell

Overhead squats: 4 sets 20 reps 40 lb barbell

Box jumps: 4 sets 14 reps

Bulgarian squat: 4 sets 20 reps 40 lb barbell

Jump squats: 4 sets 20 reps 

Jumping lunges: 4 sets 20 reps

Hyper extension: 4 sets 20 reps 25 lb plate

Split squats: 4 sets 20 reps

Hack Squats: 

Sets 1-2: 15 reps 50 lbs

Sets 3-4: 10 reps 100 lbs 

I love the feeling!

I love the feeling that pushing myself to my limits in the gym gives me. I'm out of breath, sweating, and my muscles hurt but that's why I do it. I push myself to my very limit and then past it. I never give up until my body quits on me. I love it! I love this! I love the growth!! 

Today's Workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Bent over dumbbell row: 4 sets 20 reps 15 lbs

Tricep extension: 4 sets 20 reps 15 ln dumbbell

Tricep dips: 4 sets 15 reps

Standing barbell row: 4 sets 20 reps 30 lb barbell

Tricep push down: 4 sets 15 reps 27.5 lbs

Cable shoulder raise: 4 sets 12 reps an arm 12.5 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Medicine ball chest press: 4 sets 20 reps 12.5 lb Dumbbells 

The gym!

Some people go to the gym, but the don't love it. I love it. It's all I want to do. I want to workout, get fit, and behealthy. Honestly to me, it's more than just that. It's the fact that I want something, I'm working hard for it, and I want to prove everyone wrong for telling me I can't do it. I can, and I am. 

Today's workout:

Superset:4 sets 

Box jumps:  14 reps

Squats: 20 reps 40 lb barbell

Superset: 4 sets

Sit down squats: 20 reps 40 lbs barbell

Deadlift: 20 reps 40 lbs barbell

Superset: 4 sets

Jump squats: 20 reps

Jump lunges: 12 reps

Hip thrust: 4 sets 20 reps 40 lbs barbell

Donkey kicks: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell

Split squats: 4 sets 20 reps 

Early Mornings!

Early mornings will be the death of me! I'm not sure if it's the fact that I'm up before the sun or if I'm just not sleeping well. Anywho, I'm still up and at it! Never giving up on my goals! 

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs 

Barbell curls: 4 sets 15 reps 30 lb barbell 

Pull ups: 4 sets 6 reps

Seated delt fly: 4 sets 20 reps 40 lbs

Spider curls: 4 sets 15 reps 20 lbs

Cable curls: 4 sets 12 reps per arm 12.5 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Cardio sprints on the elliptical! 

Pushing my limits

I keep pushing myself as hard as I can. I want this so bad! I don't wanna give up or finish without reaching my goals. I'm learning that you have to want this so bad to actually get it. You have to push past the doubters, negative comments, and hate. Remember you aren't doing it for everyone, you're doing it for you! keep pushing and you will succeed! 

Today's workout: 

Bosu ball squats: 4 sets 20 reps 40 lb barbell

Goblet squats: 4 sets 20 reps 27.5 ln dumbbell 

Step ups: 4 sets 8 reps a leg 2X10 lb plates

Bulgarian squats: 4 sets 15 reps 40 lb dumbbell 

Plié squats: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps

Jump squats: 4 sets 20 reps

Hyperextensions: 4 sets 29 reps 25 lb plate 

Cable squats 

Cable kick backs

Feeling refreshed!

It amazes me how taking a day off can make your body so much stronger. Weird, right? Well your muscles need the break and to let them have a break is a way to avoid injury. As I was pushing it to hard, I truly notice the difference in my body now that I am taking time off again. 

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Bent over row: 4 sets 22 reps 30 lb barbell

Pull ups: 4 sets 6 reps

Standing cable row: 4 sets 20 reps 32.5 lbs

Face pulls: 4 sets 20 reps 27.5 lbs

Standing dumbbell row: 4 sets 20 reps -5 lbs Dumbbells 

Chest press: 4 sets 20 reps 15 lb Dumbbells 

Cardio:

20 min elliptical intervals 

30 sec light intensity

30 sec high intensity

Busy busy

So I've been so busy today and I'm so sorry for not posting it up earlier, but here it is

Today's workout:

Squats: 4 sets 20 reps 40 lb barbell

Overhead squats: 4 sets 20 reps 40 lb barbel

Box jumps: 4 sets 12 reps

Sit down squats: 4 sets 20 reps 40 lb barbel

Cable squats: 4 sets 20 reps 37.5 lbs

Cable kick back: 4 sets 20 reps 22.5 lbs

Jump squats: 4 sets 20 reps

Jump lunges: 4 sets 12 reps

Hyperextension: 4 sets 20 reps 25 lb plate 

Split squats: 4 sets 20 reps

Dead!

I have been pushing it so hard that I'm so sore that I can barely walk! But honestly, I love it. I feel like I'm taking my workouts to the next level, especially my cardio. Don't give up, push through the good days, the bad days, and the days where you "can't even" because in the end you'll love the change. 

Oh, so I've decided not to take any pictures until the end of my second month for comparison. 

Today's workout: 

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Bent over single arm dumbbell row: 4 sets 20 reps 12.5 lb dumbbell 

Single arm dumbbell extension: 4 sets 15 reps 12.5 lbs

Bent over row: 4 sets 20 reps 30 lbs barbell

Tricep dips: 4 sets 8 reps 

Seated back fly: 4 sets 20 reps 40 lbs

Seated shoulder press: 4 sets 15 reps 20 lbs

Cardio: incline and power walked to help my legs recover

It's a choice

No, I don't have to have extra early mornings, but I choose to. It's something I love. Getting up early, working out, being healthy, is all something I truly love! 

Today's Workout:

Bulgarian squats: 4 sets 15 reps 40 lb barbell

Sit down squats: 4 sets 20 reps 40 lb barbell

Squats: 4 sets 25 reps 40 lbs barbell

Dead lift: 4 sets 20 reps 40 lb dead lift

Split squats on box: 4 sets 20 reps 

Plié squats: 4 sets 20 reps 27.5 lbs dumbbell

Goblet squats: 4 sets 20 reps 27.5 lbs dumbbell

Jump squats: 4 sets 20 reps 

Donkey kicks: 4 set 20 reps 

Medicine ball hip thrust: 4 sets 20 reps 40 lbs barbell

One month down!

So today marks my one month of my two month challenge and I'm not gonna lie, I am seeing results, but I know if I was managing my diet more; id see more results. Since this is my half way mark, I'm going to clean up my diet just a little bit, since I'm on a flexible diet plan, I don't cut anything out but I will make sure to make healthier food choices.

Today's Workout:

Seated cable row: 4 sets 25 reps 45 lbs

Lat pulldown: 4 sets 25 reps 45 lbs

Barbell curls: 4 sets 15 reps 30 lb barbell

Pull-ups: 4 sets 6 reps

Spider curls: 4 sets 20 reps 20 lbs

Seated back fly machine: 4 sets 20 reps 40 lbs

Cable curls: 4 sets 10 reps an arm 12.5 Lbs 

Standing cable row: 4 sets 20 reps 32.5 lbs

Not myself

The past few days I wasn't feeling too good. I think I'm getting sick, but that won't stop me. I got into the gym today and it felt amazing. I killed my workout, my legs are DEAD. You have to remember sometimes you won't feel it, but you will always want it!

Today's Workout:

Superset:

Squats: 4 sets 20 reps 40 lb barbell

Overhead squat: 4 sets 20 reps 40 lb barbell

Box jumps: 4 sets 12 reps 

Step ups: 4 sets 10 reps a leg 2X10 lb plates

Kick backs: 4 sets 15 reps 22.5lbs

Cable squats: 4 sets 20 reps 37.5 lbs

Superset:

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell

Jump squats: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 40 lb barbell

Donkey kicks:4 sets 20 reps

Hyperextension: 4 sets 20 reps 25 lb plate

Split squats: 4 sets 20 reps

Feeling refreshed!

I took my first day off in over two months yesterday, and goodness did I need it! I feel refreshed and better than ever! It's good to give yourself some time off. It's good for you physically and mentally. Don't over exhaust yourself because you will stop seeing change. Take it one day at a time. 

Today's Workout:

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Pull ups: 4 sets 6 reps

Seated shoulder press machine: 4 sets 20 reps 20 lbs

Seated black fly machine: 4 sets 20 reps 40 lbs

Dumbbell shoulder raises: 4 sets 10 reps each arm 10 lb dumbbell

Chest press: 4 sets 20 reps 15 lb Dumbbells

Cardio sprints: 30 second jog--> 30 second sprints per min

Give yourself a break!

I'm still learning as I go through this journey and honestly, something ive learned and started to take to the heart is to give myself a break. Physically and mentally. Take rest days, your body needs it. And don't be so hard on yourself, you won't achieve long term goals in a short amount of time. So give it time. You have a lot of it. 

Today's workout:

Squats: 4 sets 20 deep reps 40 lb barbell

Front squats: 4 sets 20 reps 40 lbs barbell

Step ups: 4 sets 12 reps a leg NO weights

Sit down squats: 4 sets 20 reps 40 lb barbell

Plié squats: 4 sets 20 reps 27.5lb dumbbell

Split squats: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 40 lbs barbell

Donkey kicks: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell

Jump squats: 4 sets 20 reps

Keep going

The more I push at this journey the more I want it, but I'm still learning as I go. I'm learning that you need to take care of your body. It needs rest and recovery. Just because you wanna be in the gym constantly and pushing hard and what not, does not mean you need to hurt yourself. Take care of your body. 

Today's Workout:

Cable row: 4 sets 20 reps 45 lbs

Lat pull down: 4 sets 20 reps 45 lbs

One arm dumbbell row: 4 sets 15 reps 15 lb dumbbell 

Seated one arm tricep extension: 4 sets 15 reps 15 lb dumbbell

Seated shoulder press machine: 4 sets 15 reps 20 lbs

Seated delt machine: 4 sets 20 reps 40 lbs

Medicine ball skull crusher: 4 sets 15 reps 30 lb barbell

Standing barbell row: 4 sets 20 reps 30 lb barbell

Pull ups: 4 sets till exhaustion

Single arm tricep cable extension: 4 sets 12 reps 12.5 lbs

Be thankful

If you wake up in the morning thank God for the day ahead. I know it's cliche because it's thanks giving but we really lose track of all of our blessings. Just waking up and having loved ones should be enough. I hope you all realize your blessings and don't take them for granted. 

Today's workout: 

Super sets:

Squats: 4 sets 20 reps 40 lb barbell

Over head squat: 4 sets 20 reps 40 lb barbell

Kick back: 4 sets 15 reps 22.5 lbs

Cable squats: 4 sets 20 reps 42.5 lbs

Jump squats: 4 sets 20 reps

Plié squats: 4 sets 20 reps 25lb dumbbell 

Box jumps: 4 sets 12 reps

Bulgarian squats: 4 sets 15 reps 40 lb barbell

Glute bridge:4 sets 20 reps 40 lb barbell

Split squat: 4 sets 20 reps

Hyper extension: 4 sets 20 reps 25 lb plate

Kettle bell swing: 4 sets 20 reps 25 lb plate

The ugly

I know I'm always talking about the amazing parts of getting fit and healthy, but that's not all it. There is a bad side as well. It starts with aches and pains. Sore bodies and burnt out energy. You hurt and can barely walk at times, but it's worth it. All the aches. All the pains. They ARE worth it!  Don't give up! Don't give in! Do it! Keep pushing through it! You will thank yourself

Today's Workout:

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Barbell curls: 4 sets 25 reps 20 lbs barbell

One arm dumbbell row: 4 sets 20 reps 15 lb dumbbell 

Seated delt fly machine: 4 sets 20 reps 40 lbs

Preacher curls: 4 sets 20 reps 20 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Cable curls: 4 sets 12 reps 12.5 lbs

Cardio:

2 mins warm up

Mins3-5: 30 sec jog 30 sec sprinter each min

Min6 walk

Min7-11: 30 sec jog 30 sec sprint each min

Min12 walk

Min 13-17: 30 sec job 30 sec sprint each min

Min18 walk

Min19-22: 30 sec job 30 sec sprint each min

Cool down

Everyday thing!

Getting in the gym and KILLING my workouts is just part of this everyday thing!! I love it. I love being in the gym, busting my butt, and destroying my workouts. It's the best feeling in the world! I know it's not for everyone but you can find something you like about it. Get up and get fit! Today I incorporated a more plyometric workout 

Today's workout:

Super sets:

Sit down squats: 4 sets 20 reps 40 lb barbell

Step ups: 4 sets 8 reps per leg 2X10 lb plates 

Squats: 4 sets 20 reps 40 lb barbell

Overhead Squats: 4 sets 20 reps 40 lb barbell

Jumping lunges: 4 sets 15 reps per leg

Jump squats: 4 set 20 reps

Medicine ball Hip thrust :4 sets 20 reps 40 lb barbell

Medicine ball Reverse Hyperextension: 4 sets 20 reps 

Goblet squats: 4 sets 20 reps 27.5 dumbbell

Split squats: 4 sets 20 reps 

Kettle bell swing: 4 sets 20 reps 25 lb plate

Donkey Kicks: 4 sets 20 reps per leg

Keep pushing

I keep pushing myself to reach my goals. I don't know how I do it sometimes though. I wake up not feeling it at all some days, but I've learned that if you start the week off right, you will be more successful in your workouts. Don't get up, don't lose sight of your goals, and don't stop doing it because it's only for yourself and no one else. 

Today's workout: 

Seated cable row: 4 sets 20 reps 45lbs

Lat pulldown: 4 sets 20 reps 45lbs

Bent over row: 4 sets 20 reps 30 lb barbell 

Pull ups: 4 sets 6 reps 

Decline push ups: 4 sets 20 reps 

Standing cable delt row: 4 sets 20 reps 35 lbs

Standing row: 4 sets 20 reps 15 lb Dumbbells 

Chest press: 4 sets 20 reps 15 lb Dumbbells

Cardio:

Treadmill: 

Mins 1-4: 40 sec jog, 20 sec sprint

Min 5: jog

Min 6-9: 30 sec jog, 30 sec sprint

Min 10: jog

Min 11-20: 30 sec jog, 30 sec sprint 

Cool down 4 min

Busy busy!

Saturday's I usually have crazy busy mornings because I have to rush to work after my workout, but I always try to make it. With that being said, tomorrow is day 20 in my 60 day challenge and I'm so excited. I'm actually going to post a picture of my progress so far

Today's Workout:

Super set:

Squats: 4 sets 20 reps 40 lbs barbell

Over head squat: 4 sets 20 reps 40 lb barbell

Cable Kick back: 4 sets 20 reps 17.5 lbs

Cable squats: 4 sets 20 reps 37.5 lbs

Jump squats: 4 sets 20 reps 

Plié squats: 4 sets 20 reps 27.5 lb dumbbell 

Box jumps: 4 sets 12 reps

Bulgarian squats : 4 sets 15 reps 40 lbs barbell

Medicine ball Glute bridge (squeeze): 4 sets 20 reps 40 lb barbell

Weighted step ups: 4 sets 8 reps a leg 2X10 lb plates

Hyper extension: 4 sets 20 reps 25 lb plate

Kettle bell swing: 4 sets 20 reps 25 lbplate 

Love what you do

If you love what you do then it becomes so much easier to do it. Some mornings I wake up and I don't wanna workout or even get out of bed, but I know how I feel in the gym and how it makes me feel outside of the gym and I push through it. Don't force yourself to do it. Do it because you enjoy it. 

Today's workout:

Seated row: 4 sets 25 reps 40 lbs

Lat pulldown: 4 sets 25 reps 40 lbs 

Single arm dumbbell tricep extension: 4 sets 15 reps 15 lb dumbbell

One arm dumbbell row: 4 sets 20 reps 15 lb dumbbell

Seated delt machine: 4 sets 20 reps 40 lbs

Seated shoulder press: 4 sets 15 reps 20 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Cable tricep pull down: 4 sets 12 reps 12.5 lbs

Standing dumbbell row: 4 sets 20 reps 15 lb Dumbbells 

Medicine ball chest press: 4 sets 15 reps 15 lb Dumbbells 

Cardio:

HIIT elliptical intervaks

Streeeeetch!

I can not tell you enough how important it is to stretch. You body will recover so much better if you stretch it out after every workout. It's the best feeling. I recommend a muscle roller and to roll your muscles out after every workout especially ones where you feel your body strain. 

Today's workout:

Squats: 4 sets 20 reps 40 lbs barbell

Bosu ball squats: 4 sets 20 reps 40lb barbell

Plié squats: 4 sets 20 reps 27.5 lb dumbbell

Jump squats: body weight 4 sets 20 reps

Step ups: 4 sets 10 step ups per leg 2x 10 lb plate

Bulgarian squats: 4 sets 12 reps a leg 40 lb barbell

Hyper extension: 4 sets 20 reps 25 lb plate

Kettle bell swing: 4 sets 20 reps 25 lb plate

Walking lunges: 4 sets 12 reps 20 lb Dumbbells

Stiff leg Dead lift: 4 sets 20 reps 40 lb plate

Medicine ball hip thrust: 4 sets 20 reps 40 lb barbell

Donkey kicks: 4 sets 20 reps 

Also, if you are doing my workouts and are a beginner I would LOVE to help you modify them. My workout partner (my sister) does modified versions. 

Best kind of compliment!

I think the best kind of compliment you can ever give me is "wow you're so dedicated". It's like people notice the hard work you're putting in and the hours you dedicate to it. It's the best feeling ever. Trust me, keep it up, you and others around you will notice the changes. Don't give up. 

Today's Workout:

Cable row: 

4 sets 20 reps 45 lbs 

Lat pulldown:

4 sets 20 reps 45 lbs

Barbell curls: 

4 sets 20 reps 20 lbs barbell

Pull ups: 

4 sets 6 reps

Seated shoulder press machine:

4 sets 15 reps 20 lbs

Seated delt machine:

4 sets 20 reps 40 lbs

Dumbbell curl drop set:

4 sets 15 lb 10 reps ->12.5 lbs 10 reps

Medicine ball chest press:

4 sets 15 lb Dumbbells 15 reps

Cable curls:

4 sets 12 reps 12.5 lbs

Standing cable row:

4 sets 20 reps 32.5 lbs

Cardio:

HIIT elliptical 

40 secs of ever min low intensity 

20 seconds of every min high intensity 

It's too cold

California is so confused. Like why is it so cold? it's not ok. When I got to the gym today my toes were literally too numb to workout. But I got it done. Not letting this 37 degree weather slow me down. 

Today's workout:

Squats:

4 sets 20 reps 40 lbs barbell

Front squats:

4 sets 20 reps 40 lb barbell

Box jumps:

4 sets 12 reps

Bulgarian split squats: 

4 sets 15 reps 40 lb barbell

Bosu ball squats:

4 sets 20 reps 40 lb barbell

Dead lift:

4 sets 15 reps 40 lb barbell

Cable squats:

4 sets 20 reps 37.5 lbs

Cable kick backs: 

4 sets 20 reps 17.5 lbs

Donkey kicks :

4 sets 20 reps

Hip thrust :

4 sets 20 reps 40 lb barbell

Plié squats: 

4 sets 20 reps 25 lbs dumbbell

Split squats: 

4 sets 20 reps

Smith machine squats:

Sets 1-2: 2x25 20 reps

Sets 3-6: 4x25 12 reps

Persistence!

It's crazy how far your body can go if you never stop working for it! I've been in the gym for about a year straight now, and honestly I have felt my body growing ridiculously! It's amazing how much the human body can withstand, grow, and develop. Be patient and persistent, you will see changes and growth. Keep pushing your limits and you'll reach your goals. 

Today's Workout:

Cable Row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Pull-ups: 4 sets 6 reps

Standing row: 4 sets 20 reps 30 lb barbell

One arm dumbbell row: 4 sets 20 reps 12.5 lb dumbbell 

Seated shoulder press: 4 sets 15 reps 20 lbs

Seated delt machine: 4 sets 20 reps 40 lbs

Push-ups: 4 sets 8 reps

Medicine ball chest press: 4 sets 15 reps 12.5 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Face pulls: 4 sets 20 reps 27.5 lbs

Cardio: 

Elliptical elvated to level 40, resistance level 10 

HIIT: 40 seconds light and 20 seconds high intensity for 20 mins

5 min cool down

It feels amazing!

It's the best feeling to wake up, workout, and be happy. I just want to be fit, and prosper myself right now, but many people don't get that. I'm focusing on making myself better in every way and I don't want to be side tracked by people who don't have the same motivations as me. Focus on you, then focus on others, but remember once you stop pushing your limits you stop growing. 

Did HIIT cardio on the elliptical for 30 mins. 

Every min

40 seconds low intensity

20 seconds high intensity. 

5 min cool down

I don't typically do abs excercises but today I did some hanging leg raises and hanging flutter kicks

Smith machine squats 

Set 1-2: 50 lbs 20 reps

Sets 3-6: 100 lbs 8 reps

Rush!

So today I had to start work early and rushed through my workout, which I don't typically do, but I LOVED it. My body is already feeling it. I had minimal breaks and destroyed my legs. 

Today's workout:

Super set:

Squats: 4 sets 20 reps 40 lb barbell

Over head squat: 4 sets 20 reps 40 lb barbell

Cable Kick back: 40 sets 20 reps 17.5 lbs

Cable squats: 4 sets 20 reps 42.5 lbs

Jump squats: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 40 lb barbell

Box jumps: 4 sets 12 reps

Bulgarian squats: 4 sets 15 reps 40 lb barbell

Plié squats: 4 sets 20 reps 27.5 lb dumbbell

Weighted step ups: 4 sets 8 reps per leg 2 10 lb plates

Hyperextension: 4 sets 20 reps 25 lb plate

Kettle bell swing: 4 sets 20 reps 25 lb plate

Push your limits!

I'm at a point in my journey where I just want to push myself past what I think I'm capable of. I know it's fully mind over matter because my body only gives up when I allow it to. Once you get into that mindset, I promise you, you will be unstoppable on your journey!! 

Today's workout:

Cable row: 4 sets 20 reps 25 lbs

Lat pulldown: 4 sets 20 reps 25 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Tricep dips: 4 sets 12 reps 

Dumbbell tricep extension single arm: 4 sets 15 reps 15 lbs

Single arm dumbbell row: 4 sets 20 reps 15 lbs

Seated shoulder press machine: 4 sets 15 reps 20 lbs

Seated back flys: 4 sets 20 reps 40 lbs

Single arm tricep push down: 4 sets 12 reps 12.5 lbs

Standing cable row: 4 sets 20 reps 32.5 lbs

Single arm cable raise: 4 sets 12 reps 12.5 lbs 

Tricep cable extensions: 4 sets 15 reps 27.5 lbs

HIIT cardio:

40 seconds of every min average work pace and 20 seconds of ever min work as hard as possible 

Never stop pushing your limits!! 

Day 10 of 60

So today is my 10th day in my 60 day challenge. Yes, I originally started with a 30 day challenge, but decided to double it because I have big plans for next year that you will hear about once I commit fully. I will try to find a way to post my progress pictures on here, but I will not post any inappropriate pictures because I don't advocate that. I'm all for looking good and being proud of your body, but I won't post pictures that are revealing. 

Today's Workout: Killer glutes 

Super sets

Squats: 4 sets 20 reps 40 lb barbell

Overhead squats: 4 sets 20 reps 40 lb barbell

Sit down squats: 4 sets 20 reps 40 lb barbells

Weighted step up: 4 sets 8 step ups per leg 12.5 lb Dumbbells 

Cable kick back: 4 sets 20 reps 17.5 lbs

Cable squats: 4 sets 20 reps 37.5 lbs

Plié squats: 4 sets 20 reps 27.5 lbs dumbbell

Jump squats: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 dumbbell

Bosu ball squats: 4 sets 20 reps 30 lb barbell

Smith machine squats:

Sets 1-2: 50 lbs 20 reps 

Sets 3-4:100 lbs 12 reps

Sets 5-6: 150 lbs 10 reps 

Don't forget to keep pushing your limits

Can't tell you enough

I can't tell you enough, how much working out makes me feel so good. I love waking up with sore muscles, pushing myself, having a heavy chest, and aching. I know, crazy, right? Wrong! It's the best feeling ever and what's better is I'm bettering myself. 

Today's workout:

Cable row: 4 sets 25 reps 40 lbs

Lat pulldown: 4 sets 25 reps 40 lbs

Pull-ups:4 sets 6 reps 

Barbell curl: 4 sets 20 reps 30 lbs

Seated delt machine: 4 sets 20 reps 20 lbs

Seated shoulder press machine: 4 sets 15 reps 20 lbs

Drop set barbell curl: 4 sets 10 reps 15 lbs--> 12 reps 12.5 lbs 

Standing cable row: 4 sets 20 reps 37.5 lbs

Push-ups: 4 sets 6 reps

Don't forget to continue to push your limits constantly. 

Workout partners

Honestly if you're working out with a partner I like to live by the philosophy of 'twos company, there's a crowd' because when there are too many people you tend to lose focus. For me, I have my sisters, she isn't as motivated as I am, but I push her to her limits. We aren't serious in the gym either. To be completely honest we are complete goofballs in the gym. We are always singing and dancing and laughing. But that's what I love. It makes it that much more enjoyable. Find someone you mesh well with in the gym and it'll be that much better for you

Today's workout: Super sets

Box jumps: 4 sets 12 reps

Weighted step up: 4 sets 8 reps per leg 12.5 Dumbbells

Squats: 4 sets 20 reps 40 lb barbell

Jump squats: body weight 4 sets 20 reps

One leg Cable kickback: 4 sets 20 reps 17.5 lbs

Cable squats: 4 sets 20 reps 37.5 lbs

Walking lunges: 4 sets 12 reps 2 25 lb plates

Dead lift: 4 sets 15 reps 2 25 lb plates

Kettle bell swings: 4 sets 20 reps 25 lb plate

Hyper extension: 4 sets 20 reps 25 lb plate

Hip thrust: 4 sets 20 reps 40 lbs

Plié squat: 4 sets 20 reps 27.5 lb barbell

I know

So I know I started a 30 day challenge a week ago, but today I've decided to extend it. I'm doing a 60 day challenge so by the time I'm done it'll be January second. I'll post before and after pictures on the second. 

Today's Workout:

Cable Row: 4 sets 25 reps 45 lbs

Lat pulldown: 4 sets 20 reps 40 lbs

Bent over row: 4 sets 20 reps 30 lb barbell

Pull ups: 4 sets 8 reps

Standing row: 4 sets 20 reps 30 lb barbell

One arm dumbbell row: 4 sets 20reps 12.5 lb dumbbell 

Seated shoulder press machine: 4 sets 15 reps 20 lbs

Seated back fly machine: 4 sets 20 reps 40 lb 

Medicine ball chest press: 4 sets 15 reps 15 lb Dumbbells

Standing cable row:4 sets 20 reps 32.5 lbs

HIIT Cardio:

16 mins- 40 seconds of every min low intensity and 20 seconds of every min high intensity 

Cool down 5 mins

I know, I'm late

I'm back on that "no days off" mentality and may I say, I'm going to kill it. I'm trying to stay under my calorie intake, killing it in the gym, and eating healthier and more often. 

Today's workout:

Cardio elliptical 35 mins

Abs: 

Hanging flutter kicks 4 sets till I couldn't do anymore

Pull ups : 3 sets 4-6 reps

Dips: 3 sets 12 reps 

Cable squats: 4 sets 20 reps 42.5lbs

Jump squats: 4 sets 20 reps

Cable curls: 4 sets 10 reps 12.5 lbs

Squat into calf raise: 4 sets 15 reps with 25 lb plate

Pushing it again

So ALL week I just have been out of it. I wasn't pushing myself and to be frankly honest, I was getting bored of working out, but I love doing this and this morning I woke up and decided that I wasn't going to give up and that today I was getting my mind right again. I don't think I've ever  pushed myself this hard in a long time, but I'm so glad I did. Today I did 10 workouts, but I did them a bit differently. I did 5 super sets and I'll group them how I did them. 

Killer Glutes:

Low back barbell squats:

4 sets 20 reps 30 lb barbell

Over head squats:

4 sets 20 reps 30 lb barbell

Cable Kick back:

4 sets 20 reps 17.5 lbs

Cable squats:

4 sets 20 reps 37.5 lbs

Box jumps:

4 sets 12 reps

Bulgarian squats:

4 sets 12 reps 30 lb barbell 

Glute bridge:

4 sets 20 reps 30 lb barbell

Weighted step ups

4 sets 8 step ups per leg 12.5 Dumbbells 

Pulsating jump squats 

4 sets 20 reps

Kettle bell swing

4 sets 20 reps 25 lb plate

Cardio:

Elliptical: 25 mins

4 mins fast 1 min slow repeat X4 5 min cool down 

A good nights sleep

A good nights sleep can do so much for you. I say this because I typically have trouble sleeping through the night and the nights I do sleep well I feel refreshed. One thing I do to try and get that sleep is not worry about the time. If I get into bed at like 9 I don't fight my sleep. If I fall asleep then that's all that matters

Today's Workout:

Cable row:

4 sets 20 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Barbell bent over row:

4 sets 20 reps 30 lb barbell

Pull ups:

4 sets 6 reps

One arm tricep extension:

4 sets 15 reps 12.5 lbs

Dumbbell row:

4 sets 15 reps 12.5 lbs

Standing cable row:

4 sets 20 reps 32.5 lbs

Tricep cable extension:

4 sets 15 reps 22.5 lbs

Dumbbell curls: 

4 sets 15 reps 15 lbs

Push up:

4 sets 12 reps

Medicine ball chest press:

4 sets 15 reps 15 lbs

Dumbbell pull over:

4 sets 15 reps 15 lb dumbbell

Cardio:

Elliptical for 26 mins 

Rough week

It's been such a rough week for me. Just with personal stuff it's exhausting not. I can truly feel it slowing me down in the gym. But I look forward to getting up every morning and just clearing my mind for a few hours in the gym 

Today's workout:

Box jumps:

4 sets 12 reps

Bulgarian split squats:

4 sets 20 reps 40 lb barbell

Squats: 

4 sets 20 reps 40 lb barbell

Over head squats:

4 sets 20 reps 40 lb barbell

Sit down squats:

4 sets 20 reps 40 lb barbell

Cable kick backs:

4 sets 20 reps 17.5 lbs

Cable squats:

4 sets 20 reps 37.5 lbs

Hip thrust:

4 sets 20 reps 40 lb barbell

Body weight jump squats:

4 sets 20 reps

Hyper extension:

4 sets 20 reps 25 lb plate 

Lunges:

4 sets 12 reps 2x25 plate

Smith machine squats:

Sets1-2: 50 lbs 20 reps each set

Sets 3-6: 100 lbs 12 reps each set

Find your happy place

Its so weird, while I workout, my mind is so clear. It's my time to be goofy, relax, and slip away from the world. Whether I'm stressed or upset, in the gym, on the track, or on the court in calm and relaxed. I truly love this and it's the one thing that I can say I did for myself by myself and that to me, is the most accomplished feeling in the world. My family and friends always says "Sav you've lost all the weight, why keep going"? Why? Because it helps me stay focused and healthy. Because it makes me happy. I can never reiterate enough that once you find something that makes you happy, your life falls together. 

Today's workout:

Cable row:

4 sets 20 reps 45 lbs

Lat Pulldown:

4 sets 20 reps 45 lbs

Barbell curls:

4 sets 20 reps 20 lb barbell

Pull-ups:

4 sets 6 reps 

Rear delt machine:

4 sets 20 reps 40 lbs

Seated shoulder press machine:

4 sets 15 reps 20 lbs

Dumbbell curl drop set:

4 sets 15 lbs 10 reps drop set 12.5 lbs 10 reps

Standing cable row:

4 sets 20 reps 32.5 lbs

Cable curls:

4 sets 12 reps 12.5 lbs

Push ups:

4 sets 10 reps 

Cardio:

Elliptical a for 21 mins

Ugh!

Sometimes you wake up and just think "ugh this shit again", yep, that was me today, but I got up and got to it. After my workout im still not feeling life, but that doesn't mean I'll give up or give in. I'm going to put my all into it every time. Even the days I feel dead. 

Today's Workout:

Bosu Squats:

4 sets 20 reps 40 lb barbell 

Sit down squats:

4 sets 20 reps 40 lb barbell 

Squats:

4 sets 20 reps 40 lb barbell 

Cable kick back:

4 sets 15 reps 17.5 lbs

Cable squats:

4 sets 20 reps 37.5 lbs 

Hip thrust:

4 sets 20 reps 40 lb barbell 

Body weight jump squats:

4 sets 20 reps

Donkey kicks:

4 sets 20 reps

Hyper extension:

4 sets 15 reps 25 lb plate

Over head plate squat:

4 sets 15 reps 25 lb plate

No cardio. 

30 Days Round 2: Day 1

So I decided that I want to start my 30 day transformation over again. I took about 12 days off and now it's time to get back to it and focus my workouts/eating better. 

Today's Workout:

Seated Cable row:

4 sets 25 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Bent over row:

4 sets 20 reps 30 lb barbell

Pull ups:

4 sets 4 reps

Barbell curls:

4 sets 25 reps 20 lb barbell

One arm dumbbell row: 

4 sets 15 reps 15 lbs

Seated fly machine:

4 sets 20 reps 30 lbs

Seated shoulder press machine:

4 sets 15 reps 15 lbs

Dumbbel curls:

4 sets 15 reps 15 lbs

Push ups:

4 sets 12 reps

Cable curls: 

4 sets 12 reps 12.5 lbs

Standing cable row:

4 sets 20 reps 22.5 lbs

Cardio: sprints 20 mins 

Elevation intervals and speed intervals 

Speed between5-7.5 mph. Every 30 seconds I run .5mph faster till 7.5 then back down to 5mph. 

Find your happy

Workout and getting fit is my happy. And yes, it sounds dumb to say, but honestly I don't think there is anything out there that can get me thinking straight and enjoying my time other then a good workout. Whether it be weights, cardio, hiking, or whatever else it may be I love it. And more importantly I love how it makes me feel. 

Today I did cardio for an hour

33 mins in the elliptical

And 27 on the treadmill. 

I stretched and rolled out my muscles which was amazing 

Busy busy!

I love keeping myself busy, but sometimes I don't give myself enough time to stretch after my workouts. I can not tell you enough how important it is to stretch. Your muscles will love you so much if you pay attention to helping them recover properly. 

Today's workout:

Squats:

4 sets 20 reps 40 lb barbell

Bulgarian squats:

4 sets 15 reps 40 lb barbell

Box jumps:

4 sets 12 reps

Over head squats:

4 sets 20 reps 40 lb barbell

Sit down squats:

4 sets 20 reps 40 lb barbell

Cable kick backs:

4 sets 15 reps 17.5 lbs

Cable squats:

4 sets 20 reps 37.5 lb 

Hip thrust:

4 sets 20 reps 40 lb barbell

Hyper extension:

 4 sets 20 reps 25 lb plate 

Dead lift:

4 sets 12 reps 40 lb barbell

Medicine Valle leg lifts:

4 sets 20 reps 

Body weight jump squats:

4 sets 20 reps 

What pushes you?

So I know I've talked about what pushes me to be in the gym and working my ass off, but what pushes you? The best way to stay motivated and on top of your workouts, eating right in the kitchen, and just staying focused is finding what motivates you and keeps you going. Once you find what it is, remind yourself daily, and it will be that one thing that gets you through every step of the way. I don't know how many times I can say this, but it's ok to have a bad day, bad workout, and slip on your diet a little. As long as you stay on track and turn those negatives into positives. 

Today's workout:

Cable row:

4 sets 25 reps 45 lbs

Latpulldown: 

4 sets 20 reps 45 lbs

Seat fly machine:

4 sets 20 reps 30 lbs

Seated single arm tricep extension:

4 sets 15 reps 15 lbs

One arm dumbbell row:

4 sets 15 reps 15 lbs

Bicep curls:

4 sets 12 reps 12.5 lbs

Chest press:

4 sets 15 reps 12.5 lbs

Seated shoulder press: 

4 sets 10 reps 12.5 lbs 

Medicine ball push ups:

4 sets 8 reps 

Dumbbell pull over:

4 sets 12 reps 12.5 lb dumbbell

Standing cable row:

4 sets 20 reps 32.5 lbs

One are tricep cable pull down:

4 sets 12 reps 12.5 lbs

Cardio:

Intervals on the elliptical for 30 mins

Destroyed!

To me, the best feeling in the world, is leaving the gym completely and utterly destroyed! I love when my muscles are shaking and barely walking. I think this is what I want from my workouts. I want to push myself to my limits and feel like I'm truly making progress. Set goals, get in the gym and kill it till you reach your goals and then set new ones and destroy it. Better yourself and push your limits. 

Today's Workout:

Bosu Barbell squats:

4 sets 20 reps 40 lb barbell

Barbell seat squats:

4 sets 20 reps 40 lb barbell

Over head squats:

4 sets 20 reps 40 lb barbell

Cable squats:

4 sets 20 reps 32.5 lbs

Walking lunges:

3 sets 12 reps with 2 25 lb plates

Donkey kicks:

4 sets 20 reps 

Medicine ball glute lifts:

4 sets 15 reps

Split squats:

4 sets 20 reps

Pulsating goblet squats:

4 sets 20 reps 20 lb dumbbell

Cardio:

Elliptical 26 mins

Push Through It!

When I woke up today, I just was NOT feeling it. I took my time to get ready and get to the gym. Even during my first set I keep thinking to myself "why am I here"? I'll tell you why, I was there because I never wanna feel like I felt when I was 175 lbs. I never want to look in the mirror and feel bad about how I look. I'm doing this because it's good for my health. Because of j kept failing weight like I was, I would have gotten diabetes and high cholesterol. So yeah, sometimes I don't wanna be there, but by the time I finish my workout I feel amazing. Like that's what I needed to get my day going right. 

Today's workout:

Cable row:

4 sets 20 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Standing row:

4 sets 20 reps 30 lb barbell

One arm row:

4 sets 20 reps 12.5 lbs dumbbell

Cable curls:

4 sets 12 reps 12.5 lbs

Cable shoulder raises:

4 sets 12 reps 12.5 lbs

Dumbbell curls:

4 sets 12 reps 15 lb dumbbell

Dumbbell overhead extension:

4 sets 12 reps an arm 15 lbs

Push ups:

3 sets 10 reps 

Medicine ball chest press:

4 sets 12 reps 15 lb Dumbbells 

Cardio:

Elliptical a 24 mins

Vitamins and Water

For those of you just getting started, I recommend you get a multivitamin and mange your water intake. I made that mistake when I first started. I would get light headed and the worst craps EVER. It will make the journey so much more enjoyable if you do it the right way. Remember never to get discouraged. We all have our food and bad days/weeks. For long term results you have to believe in yourself and push through the bad to achieve the good. 

Today's workout:

Squats:

4 sets 20 reps 40 lb barbell

Bulgarian split squats:

4 sets 15 reps 40 lb barbell

Front squats:

4 sets 20 reps 40 lb barbell

Single leg elvated side squat:

4 sets 15 reps 40 lb barbell

Donkey kicks:

4 sets 20 reps a leg

Hip thrust:

4 sets 20 reps 40 lb barbell

Goblet squats:

4 sets 20 reps 27.5 lb dumbbell

Squat jumps:

4 sets 20 reps 

Hyper extension:

4 sets 20 reps 25 lb plate 

Smith machine squats:

Sets 1-2 50 lb 20 reps

Sets 3-4 100 lb 10 reps 

Sets 5 150 lbs 8 reps

Sets 6 160 lbs 8 reps 

Struggling

ISo I love the results and I love feeling amazing, but I'm seriously having an issue eating clean. Not because I don't have will power or anything silly like that, but because I'm running out of ideas for things to cook. It's really hard trying to put a meal together every day. I don't like eating the same things constantly, I like to switch it up, or else I get bored and eat bad. So I've decided to start making my own little recipies for things. Today will be chicken breast sandwiches with sweet potatoe fries

Today's workout:

Seated cable row:

4 sets 25 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Bent over row:

4 sets 20 reps 30 lb barbell

Pull ups:

4 sets 6 reps

Seated back fly machine:

4 sets 20 reps 40 lbs

Seated shoulder press machine:

4 sets 15 reps 20 lbs

Standing cable pulls:

4 sets 20 reps 27.5 lbs

Push ups on medicine ball:

4 sets 8 reps

Cardio:

Elliptical 22 mins

Consistency

It sounds repetitive I know (no pun intended), but in order to have long term results, you need to be consistent. Just because you reach your goals doesn't mean you're done, it should mean that you're just getting started. Keep pushing yourself. Keep bettering yourself. Eat right, train hard, and look amazing. 

Today's workout:

Box jumps:

4 sets 12 reps

Bulgarian split squats:

4 sets 15 reps 40 lb barbell

Barbell squats:

4 sets 20 reps 40 lb barbell

Barbell front squats:

4 sets 20 reps 40 lb barbell

Cable pull through:

4 sets 20 reps 27.5 lbs

Cable kick back:

4 sets 15 reps 17.5 lbs

Cable squats:

4 sets 20 reps 27.5 lbs

Body weight jump squats:

4 sets 20 reps

Straight leg dead lift:

4 sets 15 reps 40 lb barbell

Good morning:

4 sets 15 reps 40 lb barbell

Hip thrust:

4 sets 20 reps 40 lb barbell

Hyper extensions:

4 sets 15 reps 25 lb plate

Cardio:

Elliptical for 26 mins

My journey

I'm not the kind of person who likes to open up about things, but I'm going to do that here. My journey to getting healthy has taught me so much about myself. I've struggled with getting angry very easily all my life and in the past year in the gym I've learned to control it more then I could ever imagine. It's easier for me to take out my frustrations in the gym, on a run, and keep my mind clear this way. It sounds silly, I know, but it was truly a blessing for me. 

Today's workout:

Seated cable row:

4 sets 20 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Bent over row:

4 sets 20 reps 30 lb barbell

Pull ups: 

4 sets 6 reps

Seat shoulder press machine:

4 sets 12 reps 20 lbs

Seated flys machine:

4 sets 20 reps 40 lbs

Standing cable row:

4 sets 20 reps 27.5 lbs

Single arm cable tricep extensions:

4 sets 12 reps 12.5 lbs

Cable curl:

4 sets 12 reps 12.5 lbs

Cardio :

Elliptical 24 mins intervals

Frustrations

You know something I will never understand is WHY people knock you down? We don't have the same interests and that's fine, but don't sit here and tell me some load of bull crap that you don't even know the full story about. I don't workout to please you, I do it because it makes me happy, makes me feel good. Don't EVER let anyone break your passion, do what YOU love because YOU love it. The people who knock you the most are the ones too scared to do what you do. 

Today's workout:

Barbell squats:

4 sets 20 reps 40 lb barbell

Straight leg dead lift:

4 sets 20 reps 40 lb barbell

Bosu ball squats:

4 sets 20 reps 40 lb barbell

Side lunges: 

4 sets 12 reps a leg 27.5 lb barbell 

Body weight jump squats:

4 sets 20 reps

Hyperextension:

4 sets 20 reps 25 lb plate

Barbell hip thrust:

4 sets 20 reps 30 lb barbell

Bulgarian split squats:

4 sets 15 reps a leg 50 lbs

Cardio:

Stair master:

10 mins intervals

Treadmill:

17 min sprints

Stronger

Today concludes my 30 day transformation, I wish I had taken picture, but I forgot to. I can clearly see the changes in my body, how my clothes fit, endurance, but also how I'm working in the gym. I highly recommend that anyone who is just getting started to give a 30 day challenge a shot. It's definitely worth it. Feel stronger and healthier. It will do wonders for yourself. 

Today's workout:

One arm dumbbell row:

4 sets 15 reps 15 lbs

Standing row: 

4 sets 20 reps 20 lbs

Barbell curls:

4 sets 20 reps 20 lbs

Bent over row:

4 sets 20 reps 20 lbs

Medicine ball chest press:

4 sets 15 reps 12.5 lbs

Seated shoulder press:

4 sets 10 reps 12.5 lbs

Tricep cable extension:

4 sets 15 reps 22.5 lbs

Cable shoulder raised

4 sets 12 reps an arm 12.5 lbs

Seated row:

3 sets 20 reps 40 lbs

Lat pulldown:

3 sets 20 reps 45 lbs

Cardio

Elliptical 22 mins extra resistance and elevated to 20

Diet

Your diet is everything when getting healthy. You can spend countless hours in the gym but you are what you eat. So put a little more effort into your diet. Try eating clean for 7 days, you will see results instantly. Oh, I'm not sure I've mentioned this, but drinking water is essential. Stay hydrated folks. 

Today's workout:

Squats:

4 sets 20 reps 40 lb barbell

Kettle bell swings:

4 sets 15 reps 45 lb plate 

Cable kick backs:

4 sets 15 reps 17.5 lbs

Cable squats:

4 sets 20 reps 27.5 lbs

Pulsating goblet squats:

4 sets 20 reps 27.5 lbs

Hip thrust: 

4 sets 20 reps 40 lb barbell

Smith machine squats:

Set 1: 50 lbs 20 reps 

Set 2-3: 100 lbs 10 reps

Set 4-5: 150 lbs 8 reps

Cardio:

Elliptical 21 mins intervals

4 min

Consistent

I don't know how many times I've said it yet, but for long term results, you need to put on long term work. It won't happen over night and one bad day won't ruin the journey. It's hard, very hard, especially at the beginning, but you will love yourself for doing this. Don't focus on the bad things or bad meals, focus on the way you feel after a workout out. Or losing your first few pounds and don't forget that feeling. Hold onto it 

Today's workout:

Seated row:

4 sets 20 reps 40 lbs

Lat pull down:

4 sets 20 reps 40 lbs

Bent over row:

3 sets 20 reps 30 lbs

Pull ups:

3 sets 6 reps 10 lb assist

Seated shoulder press:

4 sets 15 reps 20 lbs

Seated flys:

4 sets 20 reps 40 lbs

Dumbbell curls:

4 sets 20 reps 12.5 lbs

Standing shoulder press:

4 sets 10 reps 12.5 lbs

Chest press on medic balls:

4 sets 15 reps 12.5 lbs

Dumbbell pull over:

4 sets 15 reps 12.5 lbs

Cardio: 25 min interval on the elliptical 

Day 27

I'm not sure I mentioned it before but I started a 30 day transformation on 9/21/15 and since I'm on day 27 I wanted to hit a full body workout today. I really am seeing results. I highly recommend anyone who is doing a transformation to do before and after pictures.  

Today's workout:

Squats: 

4 sets 20 reps 40 lb barbell

Bosu ball squats:

4 sets 20 reps 40 lb barbell

Hip thrust:

4 sets 20 reps 40 lb barbell

Bosu ball dead lift:

4 sets 12 reps 30 lb barbell

Walking lunges:

2 sets 12 reps a leg 30 lb barbell

Dumbbell curls: 

4 sets 20 reps 10 lb Dumbbells 

Standing shoulder press:

4 sets 20 reps 10 lb Dumbbells

One arm back row: 

3 sets 15 reps 12.5 lbs

Single arm tricep extension:

3 sets 10 reps 12.5 lbs

Cardio:

20 min sprints on treadmill elevated 5.0%

Elliptical 10 min cool down eleveted at 20 and resistance at 12

Be happy with life

Don't dwell on the things that aren't happening in your life. Focus on the good. Get up, get in the gym, eat healthy, and focus at taking it one day at a time. Let go of the negativity, better yet take it with you and smash it in every workout. Leave the gym feeling refreshed and ready to take on the world 

Today's Workout:

Box jumps: 4 sets 12 reps

Lunges on box: 4 sets 15 reps a leg

Over head squats: 4 sets 20 reps 30lb barbell

Goblet squats: 4 sets 20 reps 27.5lbs 

Body weight jump squats: 4 sets 20 reps

Barbell hip thrust: 4 sets 20 reps 30lb barbell

Donkey kicks: 4 sets 20 reps a leg

Side raise in plank position: 4 sets 20 reps a leg

Bosu squats: 4 sets 20 reps 30lb barbell 

Cardio sprints elevated for 22 mins 

Just remember

Always remember that there is people who will knock you down no matter what. There will be people who don't want to see you succeed and you just have to be like a race horse and focus on the goal. Achieve it for yourself and don't let anyone's opinion guide you or lead you to give up. You're better and stronger than that. Stay focused and you will get where you need to be. 

Today's Workout:

Cable row: 4 sets 30 reps 40 lbs

Lat pull down: 4 sets 20 reps 45 lbs

Pull ups: 3 set 6 reps 10 lb assist

Bent over row: 3 set 30 reps 20 lb barbell

Seat shoulder press: 4 sets 12 reps 20 lbs

Seated flys: 4 sets 20 reps 30 lbs 

Cable shoulder raises: 4 sets 12 reps an arm 12.5 lbs

Cable tricep extension: 4 sets 12 reps 27.5 lbs

Cable curls: 4 sets 12 reps 12.5 lbs

Cardio: elliptical 25 mins intervals 

Most importantly

I'm not sure I can ever say this enough, but the MOST important aspect of this entire process is eating. And frankly it isn't about cutting everything out. If you do deprive your body, you will relapse in your diet. It's ALL about portion control and calorie intake. It's simple math if your body burns 1,400 calories a day without working out if you eat below that consistently you WILL lose weight, if you match that yo will stay the same. If you add a workout of about 600 calories and eat 1,600 calories a day, you still lose weight. Don't deprive yourself, don't starve yourself, and don't over obsess. Everyone has a bad day but don't let that slow you down. 

Today's Workout:

Barbell squats: 4 sets 20 reps 40 lb barbell

Kettle bell swings: 4 sets 15 reps 45 lb plate

Cable squats: 4 sets 20 reps 37.5 lb resistance 

Goblet pulsating squats: 4 sets 20 reps 27.5 lbs

Donkey kicks: 4 sets 20 reps

Side leg raises: 4 sets 12 reps

Hyper extension: 4 sets 20 reps 25lb plate

Cardio cool down: treadmill 

Elevation 6.0% 

Interval sprints for 21 mins 

4 min cool down

Surround yourself with greatness

I think the older I get the more I realize what I truly want in life. Right now, I'm like a race horse, focused on my goals. I've lost so many people that were so important, but honestly if you aren't on my level of thinking and progressing you're dragging me down. In order to be great or be where you want to be, you need to surround yourself by that. And if you aren't looking up to anyone in your inner circle, it's time to find a new one. 

Today's Workout:

Cable row: 4 sets set 1 30 lbs 30 reps

Set 2 35lbs 30 reps Set 3-4 40 lbs 25 reps

Lat pulldown: 4 sets Set 1-2 35 lbs 30 reps Sets3-4 40 lbs 20 reps

One arm dumbbell row: 4 sets 20 reps 12.5 lbs

Barbell standing row: 4 sets 15 reps 30 lbs 

Pull up: 3 sets 6 reps 15 lb assist

Barbell curls: 3 sets 20 reps 20 lbs

Dumbbell curls: 3 sets 12 reps 12.5 lbs

Push ups: 3 sets 10 reps

Side/forward raise: 3 set 8 reps 12.5 lbs

Chest press on medicine balls: 3 sets 15 reps 12.5 lbs

Dumbbell push down on medicine ball: 3 sets 12 reps 12.5 lbs

Passion

When you're doing something you truly love it doesn't seem like a chore. Get passionate about what you're doing and that's when you will truly see changes. Whether is in the gym, work, or at home; give it your all and make a habit of doing that. 

Today's workout: 

Box jumps: 4 sets 12 reps 

Lunges on box: 4 sets 15 reps a leg

Barbell squats: 4 sets 20 reps 30lb barbell

Kettle bell swings: 4 sets 15 reps 45lb plate

Cable kick backs: 4 sets 15 reps 17.5 lbs

Goblet pulsating squats: 4 sets 20 reps 27.5 lbs

Goblet squat into a calf raise: 4 sets 12 reps 27.5 lbs

Donkey kicks: 4 sets 15 reps a leg

Walking barbell lunges: 3 sets 12 reps a leg 30 lb barbell 

Squats: 5 sets 

Set1-50 lbs 20 reps

Set2-3 100lb 8 reps

Set4-5 150lbs 6 reps

Sprint intervals on the treadmill as a cool down. Elevated at 7.0% 

Over working

Over working your body is a very REAL thing. If you are going to work extra hard, you need rest, AND need to be eating enough. If not you can potentially hurt yourself and even cause yourself to go backward instead of move forward. Remember, don't over work, take your time, you will achieve your goals. 

Today's workout:

Cable row: 4 sets 40 lbs 30 reps

Lat pulldown: 4 sets 40 lbs 30 reps

Bent over row: 3 sets 20 reps 30 lb barbell

Pull ups: 3 Sets 8 reps 15 lb assist

Shoulder press: 4 sets 15 reps 20 lbs

Seated flys: 4 sets 30 reps 25 lbs

Dumbbell curls: 4 sets 20 reps 12.5 lbs

Single arm tricep extension: 4 sets 15 reps 12.5 lbs

Starting cable row: 4 sets 15 reps 22.5 lbs

Tricep cable pull down: 4 sets 15 reps 22.5 lbs

Sunday Funday?

Sunday's I usually do cardio, but today I switched it up a bit because I wanted to hit a heard and fast workout. I did the full circuit room with no breaks. 

60 seconds cardio

30 second weight machine

Single arm tricep extension: 4 sets 12 reps 15 lb dumbbell

Dumbbell walking lunges: 4 sets 6 lunges a leg 15 lb dumbbell 

Dumbbell curls: 4 sets 20 reps 12.5 lb 

Goblet squats: 4 sets 20 reps 27.5 lb

Single arm tricep pull down: 4 sets 10 reps 12.5 lb

Cable curls: 4 sets 12 reps 12.5 lb

Cardio:25 min elliptical 5 mins level 10 then 5 mins level 12. Elevated all the way. 

Motivation

Sometimes the hardest thing to do is stay motivated. You're in the gym, working hard, and eating clean but still aren't feeling it. Set a goal. A goal weight, pant size, buy a dress a size too small and work for that. Work till you are satisfied, and then find it in you to work harder. Trust me, it will be worth it in the end. 

Today's workout:

Box jumps: 4 sets 12 reps

Lunges: 4 sets 15 reps a leg

Barbell squats: 4sets 20 reps 40 lb barbell

Straight leg dead lift: 4 sets 15 reps 40 lb barbell

Circuit set up: 1 set of each work out then rotate to the next

Donkey kicks: 15 reps a leg

Side leg raises in a plank position: 12 reps a leg 

Body weight jump squats: 20 reps

Cable pull through: 20 reps 17.5 lbs

Cable kick back: 15 reps per leg 17.5 lbs

Pulse goblet squat: 20 reps 27.5 lb

Do that 4 times

Cardio 25 min elliptical elevated on fat burn mode

5 min cool down

80-20

When people ask me what workouts I do to stay lean, I just smile, and start naming off my meals. Because really, eating clean is more important than any workout you will ever do. I cleaned up my diet even more so this past week and let me tell you, I'm already seeing amazing results. My stomach is flatter, my body is more defined, and I'm even sleeping better. It's ok to have a cheat MEAL not a cheat day because that will throw you off completely. 

Today's workout: 

Seat row: 4 sets 20 reps 45 lbs

Lat pull down: 4 sets 20 reps 40 lbs sets1-2 45lb sets 3-4 

Seat flys: 4 sets 20 reps 40 lbs 

Seated shoulder press: 4 sets 12 reps 20 lbs

Pull ups: 3 sets 8 reps 10 lb assist

Bent over row: 3 sets 12 reps 30 lb barbell

Standing row: 3sets 12 reps 30 lb babe bell

Single hand tricep extension: 4 sets 10 reps a hand 15 lb dumbbell

Push-ups: 4 sets 12 reps 

Circuit Room: 

One set 15 reps a machine with cardio in between

Seated row

Lat pull down

Bicep spider curl

Chest press

Shoulder press 

Cardio at the end

Elliptical 25 mins intervals 

5 min cool down

Harder work

I'm someone who whole heartedly believes in working as hard as you possibly can to reach whatever goals you have for yourself. I'm constantly working my ass off in the gym trying to obtain my goals. I get some of the weirdest looks because I don't like to give up. People just don't understand why I work so hard. I love the burn, the aches, the sore muscles, but most of all the progress. I love seeing my body change and I love seeing the difference in myself as the weeks progress. Just because you are working like a turtle, doesn't mean you aren't working enough. Everyone starts somewhere and slow and steady if better then sitting on that couch. Don't compare yourself or your workouts to anyone else. You are you. And if you need help, don't be afraid to ask. People in the gym, are always willing to help, and it's very flattering when someone asks for help. 

Today's Workout: Glute Central 

Walking barbell lunges: 3 sets 12 lunges a leg 30 lb barbell

Squats: 4 sets 20 reps 30 lb barbell

Barbell over head squats: 4 sets 20 reps 30 lb barbell

Barbell squat raises: 4 sets 10 leg raises each leg with a squat in between 30 lb barbell

Goblet pulsating squats: 4 sets 20 reps 27.5 lbs 

Jump squats: 4 sets 20 reps

Hyperextension: 4 sets 20 reps 25 lb plate

Squat calf raise: 4 sets 15 reps of squaring down and coming up into a calf raise 45 lb plate

Cool down cardio: 

21 mins of intense intervals on the elliptical 

4 min cool down

Struggling

I don't know how many of you are with me, but I'm struggling to keep my diet clean. It is probably the hardest thing for me and I know if I ate healthier I would definitely have a slimmer and leaner body. That's what bothers me the most. I know what I want, and I'm the only one who gets in my way. Like, there is no other barrier standing between me and my goals, but myself. I tell myself every morning after my workout that today I will clean up my diet, but it's truly hard. You aren't alone in your struggle to getting fit, we are all one day, one meal, one workout, or one realization away from achieving our goals. 

Today's workout: Upper Body

Seated chest flys: 4 sets 20 reps 4lbs

Seated shoulder press: 4 sets 20 reps 20 lbs

Pull ups: 4 sets 6 reps 15 lb assist

Barbell bent over row: 4 set 15 reps 30 lb barbell

Seat back row: 4 sets 1-2 25 reps 40lb 3-4 20 reps 45 lb

Lat pull down: 4 sets 20 reps 1-2 40lb 3-4 45lb

Push ups on medicine ball: 4 sets 12 reps 

Cable shoulder raise: 4 sets 15 reps each arm 17.5 lbs

Circuit room two rounds of:

Seated row

Lat pull down

Bicep spider curl

Chest press

Shoulder press 

12 slow reps each machine with level 8 resistance 

And cardio in between (burpees, jumping jacks, high knees, step ups, jump squats, plank)