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)

Lifestyle change!

So I've completely changed the way I was and the way I am now! I'm taking vitamins, eating right, and working out; and let me tell you, I feel absolutely AMAZING! When people say you change your entire life, they aren't kidding. You can't just be healthy for three months lose the weight you want and then go back to old habits. You need sleep, a balanced diet, workout, and great people in your life who motivate and support all of your absurd ideas (thanks to my family and friends for that one). It IS worth it. And you will be so much happier remember, what you put into this world you get out of it, so turn your life around and make better choices for you! Life is short, so do what makes you truly happy. 

Today's workout: Lower body

Box jumps (4 sets 12 reps)

Lunges with leg extended on box (4 sets 15 reps a leg)

Goblet squats (4 sets 20 reps 27.5 lbs) 

Barbell squats (4 sets 20 reps 40 lb barbell)

Barbell forward bend (4 sets 15 reps 40 lb barbell)

Cable pull through (4 sets 20 reps 22.5lbs)

Cable kickback (4 sets 12 reps a leg 17.5lbs)

Then some heavy lifting:

Squats 

Set-1: 50 lbs 20 reps

Sets2-3: 100 lbs 8 reps each

Sets4-5: 150lbs 6 reps each set

Set6: 50 lbs 20 reps

Cool down cardio:

20 mins elliptical on fat burn 

4 min cool down 

Motivation

Today I woke up, and I had no motivation what so ever to get up and get into the gym. But I still got up and got my ass there and worked out. I put more effort into my workout today because I wasn't feeling it. I know sometimes it's a drag to get up early and get in the gym, but it will benefit you in the end. Don't forget why you started and don't slow down. 

Today's workout:

Lat pull down (4 sets 1-2: 40 lbs 3-4 45lbs 20 reps)

Seated row: (4 sets 1-2 40 lbs 25 reps 3-4: 45lbs 20 reps)

Pull up machine( 4 sets 8 reps 20lb assist)

Seated shoulder press( 4 sets 12 reps 25lbs)

Chest seated fly machine (4 sets 1-2 55 lbs 15 reps 3-4 45 lbs 20 reps)

Push ups (3 sets 15 reps)

Cable shoulder raises ( 4 sets 1-2: 17.5 lbs 15 reps 3-4 12.5 lbs 20 reps)

I did a circuit of 

Seated row

Lat pull down

Bicep spider curl

Chest press

Shoulder press 

10 slow reps each with average resistance and a cardio workout in between each workout

I cooled down with 25mins on the elliptical with 20 mins of intervals 

No Days Off!

I have a goal and I'm DETERMINED to reach it. I don't want to over exhaust my body, but I also don't want to take any days off!  I'm going to do this the right way and I'm going to reach my goals with nothing else in sight!

Today's Workout:

I did 20 mins on the stairs 

Then I'm fortunate Enough for my gym to have a circuit room so I did that

With about 15 mins cool down on the treadmill with incline power walking 

Eating right

For me eating right is my biggest problem. I have a hard time staying away from nasty/junk foods. If it's in front of me and I have "just one" then I killed everything because once I get a taste for it, it's down hill. I don't want to deprive my body, but until I have greater control I think I have to. But just because I have an off day or so, doesn't mean I lose sight or give up. I want rhis more than anything and I won't stop till I'm there. 

Today's Workout: legs 

Free weight squats (4 sets 20 reps 40 lb barbell)

Box jumps (4 sets 12 reps 30" box)

Lunges (4 sets 15 reps a leg using the same box)

Goblet squats(4 sets 20 reps 27.5lb dumbbell)

Body weight jump squats (4 sets 15 reps)

Squat with side raise on the leg (4 sets 10 side raises per leg with a squat in between each raise)

Donkey kicks (4 sets 15 reps a leg)

Hip thrust on leg curl machine (4 sets 20 reps 50 lbs)

Stair master cool down 20 min with alternating intervals from 8-20 level and a 4 min cool down

Take what you feel and take it out in the Gym!

So I write this with a very heavy heart in response to yesterday's shootings in Orgeon. It's truly heart breaking. I'm the kind of person who is very emotional so whether something affects me personally or is just a heart wrenching story like this one I get very emotional. Before, I would get very depressed and over eat. Now that I'm in the gym, I take every single thing I'm feeling and I destroy each workout. If I'm mad, sad, or happy I use it as fuel to kill it in the gym. Sometimes it's the slightest things that can push you to your limits. 

From now on, my upper body workouts are going to be a bit different. I've started a new custom program and I'm going to share it with you. 

Upper Body:

Cable Row (4 sets 25 reps 2 sets 40lbs and 2sets 45lbs)

Lat pull down (4 sets 25 reps 45 lbs)

Pull up machine(4 sets 8reps with 20lb support)

Bent over row ( 4 sets 25 reps 20 lb barbell)

Seated flys machine (4sets 25 reps 40 lbs) 

Seated shoulder press machine 4 sets 12 reps 25 lbs)

Push ups (3 sets 12 reps)

Shoulder side raises (4 sets 15 reps 12.5 lbs) 

Elliptical cool down 20 mins working intervals and 4 min cool down

Diet is EVERYTHING!

You need to remember, no workout can undo a crappy meal. Diet and nutrition is very important on your journey. People think that they can eat as they please as long as they workout, it doesn't work that way. Now hear me out, I'm not telling you to starve yourself or deprive yourself, but find an even balance. It's ALL about portion control. And don't ever beat yourself up for slipping on your diet. Last night I had pizza and wings, but that doesn't mean I'm mad at myself, no, it felt good. And sometimes your body needs it. Just remember don't eat a large pizza by yourself with a gallon of soda, control yourself and make healthier decisions. 

Today's workout: Legs

Free weight squats (4 sets 20 reps 30lb barbell)

Over head squats (4 sets 15 reps 30lb barbell)

Cable pull throughs (4sets 15 reps 22.5 lbs)

Body weight jump squats with a 180 degree tune between jumps (4 sets 10 reps)

Cable kick backs (4 sets 12 reps per leg 17.5 lbs)

Squat jumps (body weight 4 sets 12 reps)

Box jumps (4 sets 12 rep medium box)

Lunges with one leg extend on the box(4 sets 15 reps per leg)

Weights walking lunges(4 sets 12 reps per leg 30 lb barbell)

Cool down cardio 20 min intervals on the stairs with a 4 min cool off.