Keep it fun

I don't know how many times I have to say this, but keep it fun. Honestly you won't stick with it unless you mix it up, enjoy your time, and don't worry about what people think. I'm literally in the gym singing and dancing or making jokes with my partners. It's all about having a good time with what you do. 

Today's workout:

Assisted dips

Set 1: 70 lbs 12 slow reps

Set2-3:60 lbs 12 reps

Set 5: 50 lbs 12 reps

Shoulder raises: 

10 reps per side/ forward per arm

Repeat 4 X's 

Skull crushers: 

Set 1: 12 reps 30 lbs 

Set 2-5: 15 reps 30 lbs

Incline smith machine chest press:

Set 1-5: 30 lbs 12 reps

Cable pulldown: 

Sets 1-7: 50 lbs 20 reps 

Seated chest press machine: 

5 sets drop set

45 lbs 10 reps

40 lbs 10 reps

35 lbs 10 reps

30 lbs 10 reps

Cardio: stairs 15 mins

Keep your body guessing

Don't get stuck in a routine. Yes, we all love certain excercises more than the other, I'm guilty of that as well. But always mix it up. Swap one excercise out for the other. I did that today. 

I did some super sets.

Today's workout: 

Squats: 20 reps 50 lbs barbell

Straight to box jumps: 20 reps 

Repeat 4Xs 

Sit down squats: 20 reps 50 lbs barbell

Into step up: 10 reps per leg with 10 lb dummbbells 

Repeat 4 X's 

Then I did a fast set of

10 squats 50 lbs barbell

10 box jumps

10 sit down squats 50 lb barbell

And 5 step ups per leg with 10 lb Dumbbells 

Cable kickbacks:

5 sets 10 reps 27.5 lbs

Pay attention

Pay attention to how you're feeling. To what your body is feeling. If it aches and strains. Take care of the pains and ice it or heat. Stretch. Take care of yourself. 

Today's workout:

Diverging lat pull down

55 lbs 12 reps 

Repeat 5 X5

Bent over bench curls

5 sets 30 lbs barbell 10 reps

Wide grip cable curl 

40 lbs 10 reps

30 lbs 10 reps 

20 lbs 10 reps 

10 lbs 10 reps 

Repeat 5 X's 

Smith machine shrugs --> superset hammer curls to failure 

15 shrugs then hammer curl to failure

Shrugs set 1: 25 lbs 

Set 2-5: 45 lbs 

Repeat 5 X's 

Smith machine diverging row: 

2 sets 10 reps

Seated diverging row:

3 sets 12 reps 40 lbs

Single arm curl:

5 Sets 12 reps 12.5 lbs

Pain

Honestly don't think I've ever felt pain like this. I have a strained tendon and let me tell you it's unbearable. But I'm still trying and doing some stretches and icing to make it better

Today's workout: 

Stairs: 16 mins

Laying chest press

Drop set 45 lbs 12 reps 40 lbs 12 reps 

30 lbs 12 reps 

 20 lbs 12 reps repeat 5 X's

Tricep extension drop set

50 lbs 10 reps 

40 lbs 10 reps

30 lbs 10 reps 

20 lbs 20 reps 

Repeat 5 X's

Incline chest press drop set

45 12 reps 

40 12 reps

35 12 reps

30 12 reps

Set 2-5

55 10 reps 

50 10 reps

45 10 reps 

40 10 reps

Single arm cable extension

Set 1- 20 lbs 12 reps per arm

Set 2-  10 lbs 12 reps per arm

Set 3- 15 lbs 12 reps per arm

Set 4-5 10 lbs 12 reps

Set 6- 10 lbs 10 slow reps

Seated chest press machine

40 lbs 12 reps

30 lbs 10 reps 

25 lbs 10 reps

Repeat 5Xs 

Pushing the limits

I'm pushing myself as hard as I can because I want this. I want this so bad and I won't stop or give up until I have it

Today's Workout:

Cardio: elliptical 12 mins

Lunges: 5 sets 12 reps 17.5 dumbbells

Hack squat: 5 sets 10 reps 155 lbs

Circuit: 3 sets 

Squats: 20 reps 

Box jumps: 20 reps

Goblet squats: 20 reps 

Squat jacks: 20 reps

Repeat 3 X's

Leg press: 5 sets 

Set 1: 115lbs 12 reps

Set2-5: 130 lbs 12 reps 

Hamstring curl: 5 sets 12 reps 45 lbs

Calf raises: 5 sets 12 reps 76 lbs

Killing it!

I started my Shredz stuff and so far I LOVE it! I thought it would get me gittery and keep me up at night, it didn't. No peak in heart beat, but gets me sweating! So far love it. 

Today's workout: 

Stairs: 20 mins 

1 min- level 8

1 min- level 10

1 min- level 12

1 min- level 14

Repeat 5Xs

Cable row: 5 sets

Set 1: 40 lbs 15 reps

Set 2: 45 lbs 15 reps

Set 3: 55 lbs 12 reps 

Set 4: 60 lbs 12 reps 

Set 5: 70 lbs 12 reps

Lat pull down: 5 sets

Set 1: 40 lbs 15 reps

Set 2: 45 lbs 15 reps

Set 3: 55 lbs 12 reps 

Set 4: 60 lbs 12 reps pause for 10 sec after 6 reps

Set 5: 70 lbs 12 reps pause for 10 secs after 6 reps

Cable curls: 5 drop sets

40 lbs 10 reps 

30 lbs 10 reps 

20 lbs 10 reps 

10 lbs 10 reps 

Repeat 5X's

Single arm dumbbell row: 5 sets

Set 1: 12 reps 17.5 lbs

Set 2-5: 15 reps 17.5 lbs

Shoulder press: 3 sets 

Set 1: 25 lbs 10 reps

Set 2: 30 lbs 10 reps

Set 3; 25 lbs 10 reps

 Shoulder raise machine: 3 sets

Set1: 30 lbs 10 reps

Set 2-3: 40 lbs 10 reps

Isolation curls: 4 sets 

12 reps per arm 12.5 lbs

Workout partners

I rarely ever talk about the people I workout with, but I have the best workout partners ever. For the past two years it's been my sister, now we have a new gym buddy; Martin. I am a firm believer in workout with people who make the workouts fun and there is a lot of laughter. Enjoy what you do. It's better that way. 

Today's workout: 

Cardio: 

20 mins on the elliptical

Chest press: 5 sets 12 reps hold after 8 reps

Pec fly: 5 sets 

Set 1: 25 lbs 20 reps 

Set 2-5: 40 lbs 12 reps

Incline smith machine press: 

Set 1-2: 25 lbs 15 reps 

Set 3-4: 35 lbs 15 reps hold after 10 reps 

Set 5: 55 lbs 15 reps hold after 15 reps

Seated tricep extension:

Set 1-3: 30 lbs 12 reps 

Set 4-5: 35 lbs 15 reps

Sit ups to push ups: 5 sets 

25 sit ups to 12 push ups 

Gym fears

Everyone has them. It may be losing it while squatting or dropping a dumbbell on your foot. Well mine was tripping while doing a box jump. And if you've ever done box jumps you have caught the edge. It's natural. Everyone does it. I've gotten over that fear now since I've done it almost every time I do my box jumps. People may laugh, but that's not an excuse to quit. Keep going and finish your set. 

Today's workout:

Warm up: 

10 min elliptical elevated at 50 resistance level 12

Circuit:

Squats - 20 reps

Box jumps - 20 reps 

Bulgarian squats- 10 reps per leg

Split squats - 20 reps 

Repeat 5 times

Leg press 5 sets 

Set1-3: 150 lbs 12 reps

Set4-5: 160 lbs 12 reps

Stair master 20 mins:

Min1-2: level 8 

Min3-4: level 10

Min5-6: level 12 

Mins 7-8: level 14

Repeat X's 2

Min17: level 8

Min18: level 10

Mins 19: level 12

Min 20: level 14  

Chest and tri day

I feel like my workouts have become so much more efficient. Not because I was working out improperly, but because I'm using more isolations in my routine. That really helps when targeting muscles and you feel it for a few days after the fact

Today's workout:

Elliptical for 18 mins:

Average pace

Cheat press machine 5 sets 

Seta1-3 20 lbs 

Set4-5 25 lbs

Skull crusher:

3 sets 12 reps 30 lbs barbell

Revers grip skull crusher: 

3 sets 10 reps 30 lbs barbell

Cable tricep extension: 

5 sets 12 reps 50 lbs

Laying tricep extension: 

4 sets 12 reps 10 lbs

Single arm seated tricep extension:

3 sets 12 reps per arm 30 lbs

Compromise

When you start training with a new partner, you have to compromise. So today I made a deal that I would only train legs twice a week so starting next week my workouts are going to be changing. My review on ASD detox and toner will come out Saturday. And I'll start my shredz fat burner and bcaa will start next Monday. 

Today's workout:

Cardio: sprints

30 second sprint 30 second walk for 20 mins 

4 min cooldown 

Seated isolate barbell curl: 

4 sets 12 reps 30 lbs 

Assisted pull ups: 

4 sets 

Set 1: 60 lbs 12 reps

Set 2-4: 40 lbs 12 reps 

Laying hammer curl to bicep curl:

4 sets 8 reps 12.5 lbs

Cable row: 

4 sets: 55 lbs 12 reps 

Single arm spider curl:

4 sets 8 reps per arm 10 lbs

Single arm isolation curl:

4 sets 12 reps per arm 10 lbs 

Soo legs happened again

I don't ever train the same muscle group two days in a row, but that happened today. Got in the gym and there was one of my favorite people to train with, so we hit legs together today too. 

Today's workout:

Calf raises on smith machine: 4 sets

Set 1-3: 25 lbs 15 reps

Set 4: 35 lbs 50 fast reps

Leg press: 4 sets 

167 lb starting resistance with 2Xs 25 plates for 15 reps

Straight leg dead lift: 3 sets 12 reps 40 lbs

Then trained abs

And elliptical for 22 mins

Leg day!

So I decided to switch it up again with my workouts because I felt like I was hitting a plateau. So I'm starting to do cardio for 20 mins before my workouts around 5-6 days a week now. 

So today I repeated my Saturday circuit with my gym partner. She told me it was hard hitting. Thinking of getting some filming in but not sure how to go about it yet. 

Today's workout:

20 mins elliptical elevated at level 40 and resistance at 10

Circuit 1: 

Squats- 20 reps with 50 lb barbell

Box jumps- 20 rep

Split squats- 20 reps

Bulgarian squats- 10 reps per leg with 50 lb barbell

Repeat X's 4

Circuit 2:

Hip thrust- 20 rep 50 lb barbell

Donkey kicks- 20 reps per leg

Hype extension- 20 reps 25 lb plate

Jump squats- 20 reps

Cheat meals to cheat days

So I've been on my own fitness journey for a total of 5 years, with the past 2 years of taking it more seriously and I still struggle with things. Two of my biggest struggles in the kitchen are portioning out my food properly and how my cheat meal turns into a cheat day. I typically will eat healthy Monday thru Saturday. I eat all my meals. Drink all my water. And I workout. Then there is Sunday. And every Sunday I tell myself "this Sunday I'll do better", which I don't. Sometimes it will be just a cheat meal and others ,like yesterday, will end up being me eating a scoop of gelato, a Nutella crepe with fruit, whip cream and gelato on top, oh yeah and a bag of chips. So what I'm saying is, don't let that discourage you. You're human. And honestly your body needs a break sometimes. Just focus on the bigger picture. 

Today's workout:

Started with 20 min on the stairs 

1 min:  level 8

1 min: level 10

1 min: level 12

1 min: level 14

Repeat 5 X's 

Barbell curl: 4 sets 12 reps 30 lbs

Incline dumbbell bench pres: 4 sets 15 reps 12.5 lbs

Shoulder press: 4 sets 12 reps 12.5 lb Dumbbells 

Cable cross over: 4 sets 12 reps 25 lbs

Cable our head extension: 4 sets 12 reps 22.5 lbs

Cable face pulls: 4 sets 12 reps 22.5 lbs

Resistance band: 

Set1-2: curl into shoulder press 8 reps

Sets3-4: curl 12 reps

Leg circuit

So today I decided to switch it up and kill my legs in a different way! I did two different circuits of four excercises and four rounds of each circuit. 

Circuit 1: 

Squats: 20 reps 50 lbs

Box jumps: 20 reps 

Split squats: 20 reps 

Bulgarian squats: 10 reps per leg

Repeat 4 times. 

Circuit 2:

Hyper extension: 20 reps 25 lb plate

Jump squats: 20 reps

Hip thrust: 20 reps 50 lb barbell

Donkey kicks: 20 reps per leg

Repeat 4 times 

Step up your game!

So today I trained with a buddy of mine named martin. He was helping with pushing myself a little bit further to see how far I can go. So my workout set is a bit different than usual. 

Today's workout: 

Smith machine delt press: 5 sets 12 reps 20 lbs

Smith machine front rows: 5 sets 12 reps 20 lbs

Curls: 5 sets 12 reps 30 lbs barbell 

Isolation curls: 5 sets 12 reps with a pause ever 6th reps 10 lbs dumbbells 

Hanging bicep curl: 5 sets 12 reps per arm 12.5 lbs

Lat pulldown: 6 sets 3 sets forward 3 sets behind the back

12 reps each set backward set 55 lbs

Forward sets 60 lbs

Cardio jump rope: 20 mins

No pain, no gain

It's very important to constantly push yourself. Push your limits. Add weight, keep pushing your body forward. I'm not saying to hurt yourself, but keep pushing forward. 

Today's workout:

Leg curls: 4 sets 12 reps 50 lbs

Leg extension: 4 sets 12 reps 45 lbs

Leg press: 4 sets 12 reps 120 lbs

Calf raises: 4 sets 20 reps 85 lbs

Overhead squats: 4 sets 20 reps 50 lbs

Jump squats: 4 sets 20 reps

Goblet squats: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps

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

Medicine ball hip thrust: 4 sets 20 reps 50 lbs

I wonder

Sometimes I wonder if this is worth it. Waking up early, pushing myself to the brink, and waking up sore the next morning. And honestly, it is! Because I remember how I used to feel when I was big, and I NEVER want to feel that way again. I never want to go into a store and not have one thing fit me. I want to be healthy. Not for anyone else, but for myself. 

Today's workout: 

Cable row: 4 sets 12 reps 55 lbs

Underhand pulldown: 4 sets 12 reps 55 lbs

Dumbbell pull over: 4 sets 15 reps 15 lbs

Incline barbell chest press: 4 sets 15 reps 30 lbs

Chest press machine: 4 sets 12 reps 45 lbs

Dumbbell curls: 4 sets 12 reps 15 lbs dumbbells

Crossed cable pull: 4 sets 12 reps 25 lbs

Cardio: 

Elliptical 22 mins

Stretching

Always stretch after your workout. No matter what! Always stretch. It helps your muscles recover and it feels amazing

Today's workout:

Leg curls drop set: 4 sets 40 lbs 8 reps 35 lbs 6 reps

Calf raises: 4 sets 15 reps 85lbs

Squats: 4 sets 25 reps 50 lbs superset with box jumps: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 50 lbs barbell

Walking lunges: 4 sets 12 reps 2Xs 12.5 lb Dumbbells 

Smith machine Pistol squats: 3 sets 8 reps 35 lbs

Hack squats: 4 sets

Set1&3: 155 lbs 10 reps

Sets2&4s 105 lbs 12 deeps reps

Push yourself

So I know I'm always telling you to "push yourself", well I mean it, don't go into the gym and put in mediocre effort. Go in and give it your all. Don't hurt yourself, but keep letting yourself grow! You're doing this for yourself and will reach your goals one rep and meal at a time! 

Today's workout: 

Barbell curl: 4 sets 15 reps 30 lbs

Dumbbell incline bench press: 4 sets 15 reps 15 lbs Dumbbells 

Medicine ball dumbbell shoulder press: 4 sets 15 reps 15 lb Dumbbells 

Cable cross over: 4 sets 12 reps 25 lbs

Cable over head extension: 4 sets 15 reps 22.5 lbs

Face pulls: 4 sets 15 reps 27.5 lbs

Dumbbell shrugs: 4 sets 15 reps 15 lb Dumbbells

Cardio: 21 min stairs

Min1-2: level 8

Mins3-4: level 12 

Min 5-6: level 14

Mins 7: level 16

Repeat X's 3

Cool down 4mins 

Give your body a break

I know, if feels weird having to take a day off once a week, but honestly, your body will love you. Don't over exhaust yourself, you will be more prone to injury, AND you won't see the results you are trying so hard to see. Stay consistent and you will see the changes

Today's workout: 

Super sets; 

Box jumps: 4 sets 20 reps

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

Overhead squats: 4 sets 15 reps 50 lbs barbell

Split squats: 4 sets 20 reps

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

Hip thrusts: 4 sets 20 reps 50 lbs barbell

Form

I can not stress enough to how import hitting the right form is. Like honestly even if you are hitting lower weight, make sure your form is correct. It's better to hit less reps with better form than to do more reps 

Today's Workout:

Ez barbel curls: 4 sets 12 reps 30 lbs

Single arm tricep extension: 4 sets 10 reps 12.5 lbs

Standing barbell shoulder press: 4 sets 15 reps 20 lbs

Tricep cable extension: 4 sets 12 reps 30 lbs

Cable curls: 4 sets 12 reps 30 lbs

Cable shoulder raise: 4 sets 8 reps 12.5 lbs

Face pulls: 4 sets 15 reps 22.5 lbs

Cardio: 25 min Elliptical 

Oops

So I was trying to stick to being fully healthy for two months, but last night I went out and had a few drinks. Now I'm not feeling guilty because it was a good time and I'm not always doing that. What I'm trying to say is that, don't feel guilty if you slip up. It's ok. Your journey won't be perfect

Today's Workout:

Box jumps: 4 sets 20 reps

Jump squats: 4 sets 20 reps 

Goblet squats: 4 sets 20 reps 27.5 lbs

Split squats: 4 sets 20 reps

Hip thrust: 4 sets 20 reps 50 lbs

Donkey kicks: 4 sets 20 reps

Squats: 4 sets

Set 1: 65 lbs 20 reps

Set2-4: 85 lbs 15 reps

Bulgarian squats: 4 sets 9 reps per leg 65 lbs

Feeling my workouts!

So these past six weeks have been a test for me. To see how far I can REALLY push myself in the gym and honestly, I didn't think that I would be doing this well. I'm staying consistent with trying to go further and harder every workout. 

Today's Workout:

Lat pulldown: 4 sets 12 reps 55 lbs

Single arm diverging row: 4 sets 12 reps 40 lbs

Incline dumbbell flyes: 4 sets 12 reps 15 lb Dumbbells 

Flat barbell bench press: 4 sets 15 reps 30 lbs

Dips: 4 sets 12 reps

Barbell curl: 4 sets 15 reps 30 lbs

Bentover barbell row: 4 sets 20 reps 30 lbs

Pull- up: 4 sets 6 reps 

Cardio: stairs

Min1-2: level 8

3-4: level 10

5-6: level 12 

Repeat 4Xs

ASD!

So since I started my ASD detox/tone just yesterday, I have felt such a change in my workouts already. It's amazing, I get an extra push, and I feel like my body is kicking out all the nasty things and I'm getting healthier

Today's workout:

Leg extension: 4 sets 12 reps 40 lbs

Leg curls: 4 sets 12 reps 50 lbs

Leg press: 4 sets 12 reps 115 lbs

Calf raises: 4 sets 15 reps 80 lbs

Squats: 4 sets 25 reps 50 lb barbell

Goblet squats: 4 sets 20 reps 27.5 lbs

Dead lift: 4 sets 15 reps 50 lbs 

Hyper extension: 4 sets 20 reps 25 lb plate

New supplements

So today I started my detox/toner from ASD performance. In two weeks I'll give a full review of what I think of the two. For starters, they gave me an extra sense of alertness, which I really liked. It helped me stay focused through my workout and kept me on track. 

Today's Workout:

Tricep cable extension: 4 sets 12 reps 30 lbs

Lat pull down: 4 sets 12 reps 55 lbs

Dumbbell chest press: 4 sets 12 reps 15 lbs

Single arm dumbbell row: 4 sets 15 reps 15 lbs

Dumbbell flyes: 4 sets 8 reps 15 lbs

Ez bar curls: 4 sets 12 reps 30 lbs barbell

Barbell shoulder press: 4 sets 12 reps 20 lbs

Single arm diverging row: 4 sets 12 reps 40 lbs

Rear delt fly machine: 4 sets 12 reps 45 lbs

Abs: 

Plank dips: 3 sets 40 second

Planks: 2 sets 1 min

Cardio:

Elliptical 21 mins with alternating intervals