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