Killing it!

I'm literally destroying my workouts every time I step into the gym. I really want women to know that, it's ok to push yourself in the weight room. Your body will NOT get bulky!! You need muscle to lean out. You need to push yourself. Do it! 

Today's workout: 

Box jumps: 4 sets 20 reps

Bulgarian squats: 4 sets 9 reps per leg 50 lb barbell

Squats: 4 sets 25 reps 50 lb barbell

Jump squats: 4 sets 25 reps 

Hip thrust: 4 sets 20 reps 50 lb barbell

Donkey kicks: 4 sets 20 reps per leg

Cable squats: 4 sets 20 reps 32.5 lbs

Walking dumbbell lunges: 4 sets 12 legs per leg 2X 10 lb dumbbells 

Thought I posted this

So today I got so busy, I thought I posted my blog earlier. 

Today's workout:

Ez bar bicep curl: 4 sets 12 reps 30 lbs

Single arm tricep extension: 4 sets 8 reps 15 lbs

Standing barbell row: 4 sets 15 reps 30 lbs barbell

Standing barbell shoulder press: 4 sets 12 reps 20 lbs barbell

Cable curls: 4 sets 20 reps 25 lbs

Tricep cable extension: 4 sets 15 reps 30 lbs

Face pulls: 4 sets 15 reps 22.5 lbs

Cable side raises: 4 sets 10 reps 12.5 lbs 

Cardio: treadmill 25 mins

1-5: incline 10% 4.0 speed

5-10:  incline 3% 8.0 speed

10-15: incline 10% 4.0 speed

15-16: incline 3% speed 6.5

16-17: incline 3% speed 8.0

17-18: incline 3% speed 6.5

18-20: incline 3% speed 8.0

20-25: incline 10% 4.0 speed

Killed it!

So today I literally stepped my game up and branched out of my comfort zone. I tried a few new workouts and changed some old ones up! 

Today's workout: 

Smith machine pistol squats: 4 sets 5 reps per leg 2X10lb plates

Hack squat: 4 sets 8 reps 155 lbs

Overhead squats: 4 sets 15 reps 50 lbs

Split squats: 4 sets 20 reps

Sit down squats: 4 sets 20 reps 50 lb barbell

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

Cable kick back: 4 sets 8 reps per leg 27.5 lbs

Cable pull through: 4 sets 12 reps 32.5 lbs 

Don't be afraid of weights!!

Being a woman, I feared weights when I first started to workout. So I would get on my cardio more than anything and I love everything. It made me a stick figure. No curves and let's be honest here, no woman wants to swim in her clothes. Don't fear the weight room and if you're new to it, NEVER be afraid to ask. Gym people are very friendly and they all started somewhere. 

Today's Workout:

Single arm diverging row: 4 sets 15 reps 30 lbs

Lat pulldown: 4 sets 12 reps 55 lbs

Flat barbell bench press: 4 sets 15 reps 30 lbs

Incline dumbbell flyes: 4 sets 15 reps 12.5 lbs

Dips: 4 sets 15 reps

Barbell curl: 4 sets 12 reps 30 lbs

Barbell Bentover row: 4 sets 20 reps 30 lbs

Pull ups 4 sets to failure

Cardio: 25 mins treadmill

Min1-5: incline 10% speed 4.0

Min5-10: incline 4% speed 7.0

Min10-15: incline 10% speed 4.0 

Min15-20: incline 3.5% speed 7.2

Min20-5: incline 10% speed 4.0

Summer

Summer is coming. And being a California native, it's closer than many other places. So I'm starting a 'cut'. It's not really a cut because I don't bulk, but I am going to be trying a new few new products from ASD performance. They have a detox and toner, I'm going to be trying both products and will give a full review on them. 

Check out ASD performance supplements: http://www.ASD-Performance.com/#_a_1e

Today's Workout:

Leg extension: 4 sets 12 reps 40 lbs

Prone Leg curl: 4 sets 15 reps 50 lbs

Leg press: 4 sets 15 reps 115 lbs

Squats: 4 sets 25 reps 50 lb barbell

Jump squats: 4 sets 25 reps

Box jumps: 4 sets 20 reps

Bulgarian squat: 4 sets 9 reps per leg 50 lb barbell

Hip thrust: 4 sets 20 reps 50 lbs barbell 

Abs:

lying leg raises: 3 sets 15 reps

Weighted toe touches: 3 sets 15 reps 10 lb plate

Be patient

Be patient with your progress. It will come. You will see changes. Stay consistent and it will show. Hard work pays off

Today's workout:

Cable tricep extension: 4 sets 10 reps 30 lbs

Lat pulldown: 4 sets 15 reps 55 lbs

Ez bar bicep curl: 4 sets 25 reps 20 lb

Dumbbell bent over row: 4 sets 15 reps 15 lb dumbbell

Barbell flat bench press : 4 sets 20 reps 30lbs

Dumbbell flat flyes: 4 sets 15 reps 15 lbs

Barbell standing shoulder press: 4 sets 15 reps 20 lb barbell

Rear delt flyes: 4 sets 15 reps 12.5 lb Dumbbells

Cardio: sprints for 21 mins

Hard Hitting!

Don't sell your workouts short. Hit them hard every time. Push yourself. Add weight. Add reps. Ladies you will not build bulky muscles, you are not a man. Eat healthy drink water. Do this for you! 

Today's workout:

Super sets

Box jumps: 4 sets 20 reps

Bulgarian squat: 4 sets 10 reps per leg 50 lbs barbell

Squat: 4 sets 25 reps 50 lbs barbell

Split squat: 4 sets 25 reps

Goblet squat: 4 sets 20 reps 27.5 lbs dumbbell

Jump squats: 4 sets 20 reps

Drink water to help lose weight

There are many reasons why we need water, but drinking enough water throughout the day, can actually help you lose weight. Now, I'm not saying that drinking water alone in excess will help you lose weight, but staying hydrated is part of that process. Proper hydration removes toxins, helps with cramping, and helps you digest foods properly. 

Don't forget to get your water intake in to help aid in the process of getting fit. 

Today's workout:

One are dumbbell tricep extention: 4 sets 20 reps 12.5 lbs

Ez bar bicep curls: 4 sets 25 reps 20 lbs

Cable curl: 4 sets 20 reps 22.5 lbs

Cable side raises: 4 sets 8 reps per arm 12.5 lbs

Cable extension: 4 sets 15 reps 22.5 lbs

Face pulls: 4 sets 15 reps 22.5 lbs

Dumbbell shoulder press: 4 sets 12 reps 12.5 lbs

Cardio: 21 min elliptical 

Treat it as a gift

Don't look at fitness as a chore. View it as a gift. You're able to life things, to use your legs, to be healthy; so why would you ever see it as anything other than a gift? Once you change your view about things, you will truly appreciate what life has to offer you. Be grateful for everything you have, especially your ability to physically do things. 

Today's workout: 

Leg extension: 4 sets 12 reps 40 lbs

Leg curls: 4 sets 12 reps 40 lbs

One leg cable kick back: 4 sets 8 reps 22.5 lbs

Cable pull through: 4 sets 15 reps 27.5 lbs

 Squats: 4 sets 20 reps 50 lbs

Jump squats: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 40 lbs

Walking lunges: 4 sets 12 reps 2X 10 lbs dumbbells

Plié squat: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps 

Food!!

So I'm sure most of you all know this, but your diet is more important than working out. People believe it's all about being in the gym, no it's more about what you put into your system. Personally I like having a high protein diet going for me, because protein keeps me fuller, and when I'm full I stay away from random snacking. Another important thing is water. Water reduces bloating. I take in at the least 3Ls a day

Today's workout: 

Dumbbell bent over row: 4 sets 20 reps per arm15 lbs

Incline dumbbell flyes: 4 sets 20 reps 10 lbs

Tricep dips: 4 sets 15 reps

Barbell flat bench press: 4 sets 15 reps 30 lbs

Barbell curls: 4 sets 25 reps 20 lb barbell

Pull ups: 4 sets 8 reps

Cable row: 4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Cardio:

Elliptical 21 mins elevated 40 level 12

Plan for something

It's ok not to know where to start, but having a plan is always good. People who are just starting are scared to ask for help in the gym, but honestly, we were all there at one point. It's ok to ask for help. Don't worry even the biggest guys in the gym are willing to help, but you have to ask. Don't go into it blind. 

Today's workout:

Squats: 4 sets 20 reps 50 lb barbell

Straight leg dead lift: 4 sets 15 reps 50 lb barbell 

Hyper extension: 4 sets 20 reps 25 lb plate

Glute bridge: 4 sets 20 reps 50 lb barbell

Jump squats: 4 sets 20 reps

Box jumps: 4 sets 18 reps

Split squats: 4 sets 20 reps 

Kettle bell swings: 4 sets 20 reps 24 lb plate 

"Cutting season"

So many of you may or may not be familiar with "cutting". Well it's basically cutting your calories down to lean up the weight you gained. I did not do a bulking season because I don't want to gain weight, but the past month I have been lose with my eating habits and have packed on about 8-9 lbs. So I am going to cut out the terrible habits, begin to meal prep once again, and cut back on calorie intake. I am preparing for summer, already. 

Today's workout:

Lat pulldown: 4 sets 20 reps 45 lbs

Tricep cable extension: 4 sets 20 reps 25 lbs

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

Ez bar barbell curl: 4 sets 25 reps 20 lbs

Dumbbell flat bench press: 4 sets 20 reps 12.5 lb Dumbbells

Dumbbell flat flyes: 4 sets 20 reps 12.5 lbs Dumbbells 

Barbell standing shoulder press: 4 sets 15 reps 20 lb barbell

Dumbbell rear delt flyes: 4 sets 12 reps 12.5 lbs

Cardio: 

Start master 20 mins level 12

Detox

Something I don't think I've talked about is a detox. For me when ever I am starting a new "diet" ( I don't really diet or deprive my body just cut things out for some time), I like to detox my system so I'm starting clean and not holding onto and nasty toxins. I've tried a few things and one thing I really liked was the fruit in the water because it's refreshing, you are drinking water, and it actually worked for me. Remember not to detox for too long because you will strip yourself of nutrients. 

Today's workout:

Squats: 4 sets 20 reps 50 lbs barbell

Jump squats: 4 sets 20 reps

Box jumps: 4 sets 18 reps

Bulgarian split squats: 4 sets 9 reps per leg 50 lb barbell

Cable kick backs: 4 sets 12 reps per leg 22.5 lbs

Pistol Squats: 4 sets 8 reps per leg

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell

Split squats: 4 sets 20 reps

Change!

If you're hitting a plateau, change it up even a little. Add 5 lbs, add 2 reps, adding to your workouts help you grow. Everyone hits a plateau, but that shouldn't discourage you. It should push you to keep going. Change is not a bad thing in the gym. 

Today's workout out: 

Barbell curls: 4 sets 25 reps 20 lb barbell

Dumbbell shoulder press: 4 sets 12 reps 12.5 lbs

Dumbbell side raises: 4 sets 10 reps per arm 10 lb Dumbbells 

Ez bar skullcrusher: 4 sets 20 reps 20 lb ez bar 

Rear delt fly machine: 4 sets 20 reps 40 lbs

One arm diverging row: 4 sets 12 reps 30 lbs

Overhead cable extension: 4 sets 15 reps 17.5 lbs

Dumbbell curls: 4 sets 15 reps 15 lbs dumbbells

Cardio: sprints 20 mins 

30 seconds jog -> 30 seconds sprint

Easy is not worth it

Even when I was bigger, I never understood why someone wanted something the easy way. Honestly, I rather break my back to earn something then to take the easy way out. No, it does not come easy. Yes, I've been busting my ass for two years for this; and still, I'm no where near my goal. But today, I'm one day, one workout, one protein shake, one meal, and one step closer. So yes, start today. Don't wait till the first or for Monday, start today, start right now, because once you start and once you decide to take it seriously, then you will begin to change your life. Don't quit and push through it. 

Today's Workout:

Over head squats: 4 sets 15 reps 50 lbs barbell

Sit down squats: 4 sets 20 reps 50 lb barbell

Box jumps: 4 sets 16 reps superset-->

Split squats: 4 sets 20 reps

Cable kick back: 4 sets 8 reps 27.5 lbs

Cable pull through: 4 sets 15 reps 

Set 1: 22.5 lbs

Set2-4: 27.5 lbs

Walking lunges: 4 sets 12 reps 15 lb Dumbbells

Kettle bell swing: 4 sets 20 reps 25 lbs

Easy is not worth it

Even when I was bigger, I never understood why someone wanted something the easy way. Honestly, I rather break my back to earn something then to take the easy way out. No, it does not come easy. Yes, I've been busting my ass for two years for this; and still, I'm no where near my goal. But today, I'm one day, one workout, one protein shake, one meal, and one step closer. So yes, start today. Don't wait till the first or for Monday, start today, start right now, because once you start and once you decide to take it seriously, then you will begin to change your life. Don't quit and push through it. 

Today's Workout:

Over head squats: 4 sets 15 reps 50 lbs barbell

Sit down squats: 4 sets 20 reps 50 lb barbell

Box jumps: 4 sets 16 reps superset-->

Split squats: 4 sets 20 reps

Cable kick back: 4 sets 8 reps 27.5 lbs

Cable pull through: 4 sets 15 reps 

Set 1: 22.5 lbs

Set2-4: 27.5 lbs

Walking lunges: 4 sets 12 reps 15 lb Dumbbells

Kettle bell swing: 4 sets 20 reps 25 lbs

Don't be afraid of food

Don't let food scare you. Don't fixate on fuzzy calories and macros. If you are just starting out, eat better and workout. You will get there. Just stick to it. Success is around the corner. 

Today's workout:

Cable row: 4 sets 20 reps 45 lbs 

Lat pull down: 4 sets 20 reps 45 lbs

Incline flyes: 4 sets 10 reps 15 lb dummbbells

Bent over row: 4 sets 25 reps 30 lbs barbell

Flat dumbbell bench press: 4 sets 20 reps 12.5 lb Dumbbells

Incline barbell bench press: 4 sets 15 reps 30 lbs

Cardio: HIIT Sprunts for 20 mins

Time flies

Fitness may not be for everyone the way I go at it, but I know there are many different ways people can go at it. My workout partner is my older sister/best friend. And she wasn't always into fitness, but I was persistent and she has been going with me for about 2 years now, and she is starting to take it more seriously. What I love about working with her is, I get to modify all my workouts for someone who is not as advanced as me. I'm currently convincing her to let me start filming our workouts because I believe it would be cool to see both sides of the workout. 

Today's Workout:

Leg press: 4 sets 105 lbs 12 reps

Leg extension: 4 sets 

Set 1-2: 30 lbs 15 reps

Set 3-4s 40 lbs 12 reps

Leg curl: 4 sets 10 reps 50 lbs

Calf raises: 4 sets 20 reps 70 lbs

Squats: 4 sets 20 reps 50 lb barbell superset->

Jump squats: 4 sets 20 reps

Dead lift: 4 sets 12 reps 50 lb barbell

Barbell hip thrust: 4 sets 20 reps 50 lb barbell

Hyper extension: 4 sets 20 reps 25 lb plate super set->

Split squats: 4 sets 20 reps

Find your release

No ones life is perfect. And everyone needs to find their release in life. It may take time, but everyone should try to find that one thing that helps them get by happier in life. Of course, for me that's the gym. I don't want to feel the way I felt when I was overweight; And I took all that pent up anger, and turned it into something amazing. 

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

Flat bench press: 4 sets 20 reps 30 lbs

Barbell bent overrow: 4 sets 20 reps 30 lbs

Skull crushers: 4 sets 20 reps 20 lbs barbell

Shoulder press: 4 sets 15 reps 12.5 lb Dumbbells

Side raises: 4 sets 10 reps per arm 10 lb dummbbells 

Delt fly: 4 sets 20 reps 40 lbs 

Cardio: treadmill sprints 

20 mins--> 30 secs jog/30 sec sprint 

Power hours

So Saturday's are my favorite! I love the fact that I have to power through my workout. I literally destroy my legs, but it is the best feeling ever! 

Today's workout:

Squats: 4 sets 20 reps 50 lbs

Jump squats: 4 sets 20 reps

Box jumps: 4 sets 16 reps

Bulgarian split squats: 4 sets 8 reps per leg 50 lb barbell

Cable kick backs: 4 sets 6 reps 27.5 lbs 

Cable squats: 4 sets 20 reps 42.5 lbs

Goblet squats: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps

Control!

Sometimes I sit and ponder on my journey and one thing I've learned that is so important is to have control over your mouth. Temptation will creep up on you, but honestly it's mind over matter. Yes we all love the sugary foods and the chips or whatever it maybe; the hardest thing you'll ever have to learn is to train yourself to say no and mean it when it comes to bad food. It's a process though. Come off of the unhealthy choices slowly. Have less this time and less than that the next time. You will get it. Be strong and consistent. Results are around the corner 

Today's workout:

Barbell bicep curl: 4 sets 25 reps 20 lbs

Ez bar skull crusher: 4 sets 20 reps 20 lbs

Rear delt fly machine: 4 sets 20 reps 40 lbs

Shoulder press: 4 sets 12 reps 12.5 lb Dumbbells

Cable extension: 4 sets 15 reps 17.5 lbs

Dumbbell curls: 4 sets 15 reps 12.5 lbs

That one question!

People always ask me things, but the one thing that I LOVE to answer is "what made you change your life". Well let me tell you what, it was a picture. I was standing between my cousin and sister in a dress and heels, and I remember seeing that picture and completely breaking down. No, I wasn't jealous, but I could not understand how I let myself go so damn much and was surrounded by so many beautiful women. That day changed my entire life. I weighed in at 175.3 lbs. At 5'2" I looked like a ball with arms and legs. I knew I couldn't stay that way. And since that day I have never gone back. That summer I lost 20 lbs and kept going. At first I was so concerned with what the scale said, but now, I'm more into how my clothes feel on. It's a choice and once you make it, you will thank yourself. But remember it's not easy. That was about 5 years ago for me. I'm now down 45+ lbs and toning up. Don't quit and always push your limits! 

Today's workout:

Box jumps 4 sets 16 reps superset of jump squats 20 reps

Hip thrust: 4 sets 20 reps 50 lb barbell

Sit down squats: 4 sets 20 reps 50 lb barbell

Goblet squats: 4 sets 20 reps 27.5 lb dumbbell super set split what's 20 reps

Pistol squats: 4 sets 8 reps

Cable pull through: 4 sets 12 reps 27.5 lbs

Smith machin squats:

Set 1: 20 reps 50 lbs

Set 2: 8 reps 100 lbs

Set3-4: 8 reps 120 lbs

Trying new things

So I'm trying new ways to lean out, lose body fat, and tone up. So today before I left for the gym I had two boiled eggs(just the egg whites) and I went on my way. Throughout my workout I felt full of energy and like I was truly pushing myself further. 

Today's workout:

Cable row: 

4 sets 20 reps 45 lbs

Lat pulldown: 4 sets 20 reps 45 lbs

Incline barbell bench press: 4 sets 15 reps 30 lbs

Flat dumbbell bench press: 4 sets 12 reps 15 lbs Dumbbells

Barbell bent overrow: 4 sets 25 reps 30 lbs

Incline dumbbell flyes: 4 sets 20 reps 10 lb dumbbells

I'm starting to do ab workouts. Just some oblique leg raises

Cardio:

20 mins- 30 seconds low intensity, 30 seconds high intensity 

5 min cool down

Pushing hard

When you first get into the gym, you shouldn't push too hard because then you will over exhaust your body and lose that love for it. Take it slow and steady, but when you get there push hard and then work harder after that. You're ok ly doing this for yourself and no one else. 

Today's workout:

Leg press: 4 sets 15 reps 100 lbs

Leg extention: 4 sets 10 reps 40 lbs

Leg curl: 4 sets 8 reps 50 lbs

Calf raises: 4 sets 20 reps 60 lbs

Squats: 4 sets 20 reps 50 lb barbell

Jump squats: 4 sets 20 reps 

Donkey kicks: 4 sets 20 reps per leg

Hip thrust: 4 sets 20 reps 50 lb barbell

Hyper extensions: 4 sets 20 reps 25 lb plate

Split squats: 4 sets 20 reps 

What I hate about the New Year

If you're big on going to the gym you hate the New Year for one reason only. The "new year new me" gym goers. Now don't get me wrong if these people actually stuck around and bettered themselves for real, I wouldn't mind it at all, but they don't. It's just a month full of extra people lagging, talking, and not really changing their lives. Ok, my rant is over now. 

Today's workout: 

Cable row: 4 sets 25 reps 45 lbs

Lat Pull down: 4 sets 25 reps 45 lbs

Bent over row: 4 sets 25 reps 30 lb barbell

Flat dumbbell flies: 4 sets 15 reps 12.5 lb Dumbbells 

Skull Crusher: 4 sets 15 reps 20 lb ez bar

Barbell flat bench press: 4 sets 20 reps 30 lbs

Barbell curls: 4 sets 25 reps 20 lb barbell

Dumbbell side raises: 4 sets 10 reps per arm 10 lb Dumbbells 

Shoulder press machine: 4 sets 15 reps 20 lbs

Cardio: elliptical 20 mins elvated at 25 resistance 10

60 day challenge

So today was supposed to be the end of my 60 day challenge and j have seen results, but I'm not satisfied. I know I could have pushed myself so much more so starting Monday, I'm going to start it over again. Eat clean, train insane, and get to where I know I can be

Today's workout:

Super Sets of everything:

Squats: 4 sets 20 reps 50 lb barbell

Split squats: 4 sets 20 reps

Box jumps: 4 sets 14 reps

Jump squats: 4 sets 20 reps

Hip thrust: 4 sets 15 reps 50 lb barbell 

Donkey kicks: 4 sets 20 reps per leg

Hyper extension: 4 sets 20 reps 25 lb plate

Kettle bell swings: 4 sets 20 reps 25 lb plate

Start the year right

It's everyone's resolution to get healthy, but I'm asking you to stick to that. You aren't helping me or anyone when you do that, only yourself. Don't get into the gym for a week, or month and call it quits; get in for life. In 6 months from now, you can either have the body you've always wanted or wishing you had stuck to it. It is not easy but it is worth it. Happy New Years all. Cheers to health, wealth, and happiness

Today's workout:

Barbell curl: 4 sets 20 reps 20 lbs

Shoulder press: 4 sets 15 reps 12.5 lbs

E-z bar skull crusher: 4 sets 15 reps 20 lbs

Dumbbell side raises: 4 sets 20 reps 10 lbs

Dumbbell curls: 4 sets 12 reps 15 lbs

Rear delt flys with Dumbbells: 4 sets 12 reps 12.5 lbs

Cable extensions: 4 sets 15 reps 17.5 lbs

Leg raises: 3 sets 8 reps of weighted raises with 15 lbs--> 12 reps no weight

2 sets of ten reps oblique leg raises

Cardio: 22 mins elliptical