Push it

Pushing myself is something I personally love, but it seems that, the more I push the more people push back against me. People don't want you to succeed. They never want to see you prosper, but honestly that's what drives me. I will never let someone's negativity pull me back, it's what pushes me to the next level

Today's workout:

Flat barbell chest press: 

30 lbs 12 reps

Superset:

Skull crusher:

30 lbs 15 reps

Repeat 5 X's 

Tricep cable push down:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

25 lbs 10 reps

Repeat 5 X's 

Chest press machine:

Set1-3: 25 lbs 15 reps

Set4-5: 30 lbs 15 reps

Laying dumbbell tricep extension:

Set1: 2 X's 12.5 lb Dumbbells 12 reps 

Set2: 2 X's 12.5 lb Dumbbells 10 reps

Set3-5: 2 X's 10 lb Dumbbells 12 reps

Ab circuit:

1 min per exercise 

Plank

Mountain climbers

Weighted crunches 10 lb plate

Repeat 3 X's

Cardio:

Elliptical 25 mins

30 secs high intensity

30 secs low intensity

Cutting

No, this is not the kind of cutting you think it is. As of this week, I have cut some supplements out of my system. I'm only taking protein and BCAA now. And let me tell you, I feel less bloated already. Plus my body feels better. The only thing I hate, is waking up in the morning, now, it's gotten much harder. I like this feel better though

Today's workout: 

Cardio: 

elliptical 10 mins

Stairs: 17 mins

Hyper extension: 

20 reps 25 lbs plate

Superset:

Kettle bell swing

15 reps 24 lbs plate

Repeat 5 X's

Medicine ball squat pass: (partner workout or use a wall)

3 sets 20 reps 8 lbs ball

Goblet squats:

 27.5 lbs dumbbell 20 reps

Repeat 5 X's 

Cable kick backs:

Set1-3: 22.5 lbs 12 reps per leg

Set4-6: 27.5 lbs 10 res per leg

Walking dumbbell lunges: 

12 reps per leg 2 X's 20 lb Dumbbells

Repeat 5 X's

Hip abductions:

55 lbs 12 reps

Repeat 5 X's 

Hip adduction:

55 lbs 12 reps

Repeat 5 X's

Hack squats:

Set1: 105 lbs 12 reps

Set2-5: 105 lbs 12 reps

I couldn't do it

Today was one of those days where I woke up and thought, "I can't do this, I won't reach my goal", I felt as if I was literally over exhausting my body for NO good reason. But I got up and got the workout done. There are days, even after years of this journey, where I want to give up and quit. I love being in the gym and working out but sometimes I feel weak. I'm glad I went though, I dominated every aspect of my workout and feel GREAT! 

Today's workout:

Warm-up:

Elliptical 15 mins

Cable row: 

55 lbs 12 reps 

Repeat 5 X's 

Lat pull down:

55 lbs 12 reps

Repeat 5 X's 

Barbell curls: 

30 lbs 12 slow reps 

Repeat 5 X's 

Rear delt fly: 

Set1-2: 40 lbs 15 reps

Set3-4: 45 lbs 15 reps 

Set 5: 50 lbs 12 reps

Cable curls: drop set

set1-3: wide grip 

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Set4-6: close grip

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Ab circuit: 30 seconds per exercise

Russian twists

Mountain climbers

Bicycle crunches

Plank

Repeat 3 X's  

 Cardio:

Stairs 12 mins 

Eat clean!

So I don't necessarily eat poorly, but I haven't been eating as healthy as I used too. I feel like I'm only holding myself back and I truly want to see differences in my body before summer time. So I'm going to really focus myself. 

Today's workout:

Elliptical warm up: 13 mins

Incline bench press:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's 

Cable tricep extension:

40 lbs 20 reps 

Repeat 5 X's 

Flat dumbbell chest press: 

12.5 lbs 20 reps

Repeat 5 X's 

Laying tricep extension:

15 lbs 12 reps

Repeat 5 X's 

Stairs: 22 mins

Killing it

I have one vision in my sight and I'm going to get it done! I'm never giving up I'm going to destroy every workout from here on out

Today's workout:

Cardio: stairs 15 mins intervals 

Warm-up

Elliptical 18 mins cool down

Step-ups:

8 reps per leg holding 2 12.5 lb dummbbells 

Repeat 5 X's

Squats:

50 lbs 20 reps

Superset

Box jumps 

20 reps

Repeat 5 X's

Cable kick backs:

Set1-3: 27.5 lbs 12 reps per leg

Set4-5: 32.5 lbs 8 reps per leg

Hyper extension:

25 lbs plate 20 reps

Superset:

Squat jacks:

20 reps

Repeat 5 X's

Hack squat:

Set 1: 105 lbs 10 reps

Set2: 125 lbs 10 reps

Set3: 150 lbs 10 reps

Set4: 170 lbs 8 reps

Learn from others

I'm lucky to have a workout partner who knows the tricks of the trade. Ive been taking advantage of slowing my reps down and honestly, it's KILLER!  My arms are DESTROYED. I have before pictures and I'm going to go till June so it'll be a 6 month transformation that will be shown. 

Today's workout:

Cardio:

Elliptical 20 mins

Hercules curls:

Set1-5: 40 lbs 10 reps

Single arm cable curl: 

Set1-2: 10 lbs 12 reps

Set3: 15 lbs 10 reps

Set4-5: 15 lbs 12 reps

Lat pulldown: 

Forward pulldown:

Set1: 50 lbs 20 reps

Set2: 55 lbs 18 reps

Set3: 60 lbs 15 reps

Behind the back pulldown:

Set1: 50 lbs 20 reps

Set2: 55 lbs 18 reps

Set3: 60 lbs 15 reps

Single arm diverging shoulder press:

20 lbs 12 reps per arm 

Repeat 6 X's

Laying dumbbell curl:

10 lbs 12 reps 

Repeat 5 X's 

Seated machine curls: 

Set1: single arm 10 lbs 6 reps per arm

Set2-6: two arms 20 lbs 12 reps

Slow down

No I'm not talking about your workouts or the motivation. I'm talking, strictly, about reps. Slow every rep down and go through the motions so that every move is more calculated. And today, that's what I did. It's so hard for me to even lift right now 

Today's workout: 

Cardio: elliptical 15 mins 

Assisted tricep dips:

Set1-3: 40 lbs 10 reps

Set4-5: 40 lbs 3 reps 10 sec pause 2 X's then 4 reps

Seated pec fly:

Set1-2: 45 lbs 15 reps

Set3-4: 50 lbs 15 reps

Set 5: 55 lbs 15 reps

E-z bar skull crusher:

3 sets outside grip: 12 reps 30 lbs

3 sets inside grip: 12 reps 30 lbs

Overhead cable extension:

Set1: 20 lbs 14 reps

Set2: 15 lbs 16 reps

Set3-5: :15 lbs 20 reps

Wide grip flat bench press:

Set1: 35 lbs 14 reps

Set2-5: 45 lbs 12 reps

Laying dumbbell tricep extension:

2 12.5 lb Dumbbells 12 reps

Repeat 5 X's 

A-frame tricep extension:

20 lbs 20 reps

Repeat 5 X's

Tired

My body has been so tired lately that I'm struggling in the gym. Last night I slept well and today I destroyed my legs! 

Squats:

Set1: 65 lbs 20 reps

Set2: 115 lbs 6 reps

Set3-5: 115 lbs 10 reps

Hip abduction:

Set1-5: 50 lbs 16 reps

Laying hamstring curl:

50 lbs 12 reps

Repeat 5 X's

Leg press: 

Set1-3:217 lbs 12 reps

Set4-5: 237 lbs 12 reps

Seated calf raises:

56 lbs 16 reps 

Repeat 5 X's 

Hip thrust:

60 lbs 16 reps

Repeat 5 X's 

Tired

I don't know what it is about this past week and half, but I am sooo tired. I've been eating and sleeping but I am so tired and my muscles are so exhausted. I just need to find a way to help my muscles recover faster 

Today's workout:

Cardio: 13 mins elliptical 

Shrugs:

30 sec, 20 sec hold, 30 sec

Superset to military press

30 lbs 15 reps

Repeat 5 X's

Bent over dumbbell row:

20 lbs 20 reps per arm 

Repeat 5 X's 

Cable curls:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's 

Diverging Lat pulldown:

Set1: 40 lbs 15 reps

Set2: 45 lbs 15 reps

Set3: 50 lbs 12 reps

Set4: 55 lbs 12 reps

Hanging dumbbell curls:

5 set 12 reps per arm 12.5 lbs

Set6: 6 slow reps with a 2 sec pause then 10 quick reps 15 lb dumbbell 

The weekend

This last weekend took me back two weeks in the gym. I over did it on not watching what I was eating and I was definitely struggling this morning. I'm going to seriously tone down the bad eating habits because I'm starting to feel it holding me back!

Today's workout:

Flat dumbbell chest press: 

Set1-3: 15 lbs 10 reps 10 sec hold 5 reps

Set4-5: straight grip 15 reps 15 lb Dumbbells

Reverse Skullcrusher:

Set1-3: 30 lbs 10 reps

Set4-5: 30 lbs 12 reps

Cable cross over:

Set1-5: 20 lbs 12 reps

Tricep extension: 

Set1-3: drop set 

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Set4-5: a frame 

60 lbs 15 reps

Incline smith machine chest press:

Set1: 35 lbs 15 reps

Set2-5: 45 lbs 12 reps

Laying dumbbell tricep extension:

Set1-5: 20 lbs 20 reps

Flat chest press machine:

Set1: 40 lbs 15 reps

Set2-5: 40 lbs 20 reps

Push ups: 

5 sets till failure

Cardio:

Stairs 17 mins intervals

Nothing feels better than

Nothing feels better than waking up and getting a workout in. To me it's the best thing I've ever discovered. 

Today's workout:

Warm up: 

Elliptical:

10 mins

Circuit:

Squats: 50 lbs 10 reps 5 sec pause 10 reps

Box jumps: 20 reps

Bulgarian squats: 10 reps per leg 50 lbs barbell

Squat jacks: 20 reps

Repeat 4 X's 

Hip thrust:

4 sets 20 reps 50 lb barbell

Leg pres:

4 sets 12 reps 

Set1: 130 lbs

Set2-4: 120 lbs

Hamstring curls: superset wall sit

10 reps 50 lbs---> 30 second wall sit

Repeat 4 X's 

Stairs: 

25 min cool down with intervals to get my heart rate peaked

Stay motivated

Honestly I know sometimes it's easy to lose that drive. The one we first start with and want to maintain. But honestly it's always best to find new ways to stay motivated. Don't forget your long term goals. Don't stop trying. And don't EVER give up, because this is for yourself and no one else. 

Today's workout:

Cardio: elliptical

HIIT 45 sec high intensity, 30 sec low intensity for 23 mins

Cable row: 

Set1: 55 lbs 12 reps

Set2: 60 lbs 12 reps

Set3: 65 lbs 12 reps

Set4-5: 70 lbs 12 reps

Lat pulldown:

Set1: 55 lbs 12 reps

Set2: 60 lbs 12 reps

Set3: 65 lbs 12 reps

Set4-5: 70 lbs 12 reps

Cable curls:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

25 lbs 10 reps

Repeat 5 X's 

Single arm dumbbell row:

20 lbs 12 reps 

Repeat 5 X's

Barbell curls:30 lbs

Set1-4: 12 reps

Set4-5: 10 reps

Seated rear delt machine:

40 lbs 20 reps

Repeat 5 X's

Single arm Seated diverging row:

Set1-2: 40 lbs 12 reps 

Set3-5: 35 lbs 12 reps

I love it

There really is nothing left to say about me and the gym. Because honestly it's the best choice I have made and I'm loving every bit of it!! 

Today's workout:

Stairs: intervals

23 mins

Incline chest  press machine:

Set1: 61 lbs 12 reps

Set2-5: 61 lbs 15 reps 10 sec pause 3 slow reps

Tricep extension: drop set

55 lbs 10 reps

45 lbs 10 reps

35 lbs 10 reps

25 lbs 10 reps 

Repeat 3 X's 

55 lbs 12 reps

45 lbs 12 reps

35 lbs 12 reps

25 lbs 12 reps 

Repeat 2 X's 

Chest fly machine:

Set1: 45 lbs 12 reps

Set2: 45 lbs 15 reps 

Set3: 45 lbs 18 reps 

Set4: 45 lbs 21 reps

Set5: 44 lbs 24 reps

Laying tricep extension:

20 lbs 16 reps

Repeat 5 X's

Smith machine standing row:

Set1-3: 15 lbs 15 reps

Set4-5: 15 lbs 20 reps

Hello Jello

Today I woke up determined to not walk after my workout. I was pumped. I look at my partners and said, "I don't wanna walk out of here today, I wanna camo crawl". And that I did. 

Today's workout: 

I ran a mile to start off

Dumbbell lunges: 

Set1-3: 17.5 lb Dumbbells 10 reps per leg

Set4-5: 20 lb Dumbbells 10 reps per leg

Leg extension: drop set

Set1: 40 lbs 15 reps 

Set2: 

70 lbs 6 reps 6 sec pause 4 reps

55 lbs 6 reps 6 sec pause 6 reps

40 lbs 6 reps 6 sec pause 6 reps

25 lbs 6 reps 6 sec pause 6 reps

Set3-5: 

60 lbs 6 reps 6 sec pause 6 reps

55 lbs 6 reps 6 sec pause 6 reps

40 lbs 6 reps 6 sec pause 6 reps

25 lbs 6 reps 6 sec pause 6 reps

Hack squats:

Set 1: 125 lbs 12 reps

Set 2: 125 lbs 15 reps

Set 3: 125 lbs 18 reps

Set 4: 125 lbs 14 reps dropping it all the way

Hamstring curl:

Set 1-5: 50 lbs 12 reps 

Superset:

Wall sit: 30 seconds

Seated calf raises: 

Set1-3: 15 reps 46 lbs

Set4: 15 reps 56 lbs

Set6:  15 reps 65 lbs

The strain

The pain in my shoulder has officially become unbearable. I'm trying to work around it, but it's not really working. I'm gonna start icing and stretching it out. It's very important to listen to the pain and aches because you can really hurt yourself if you don't. 

Today's workout:

Assisted Pull ups:

40 lbs 12 reps

Repeat 5 X's 

Seated spider curls:

20 lbs 25 reps

Repeat 5 X's 

Shrugs: 

25 lbs per arm 30 reps

Repeat 5 X's

Hanging barbell curls:

30 lbs 10 reps 

Repeat 3 X's 

Hanging barbell curls: double curl

20 lbs 12 reps 

Repeat 3 X's 

Lat Pulldown with row bar:

Set1: 55 lbs 12 reps

Set2-3: 60 lbs 12 reps

Set4-5: 65 lbs 12 reps

Shoulder raises: 

10 lbs 8 reps 90, 45, 90 

Repeat 2 X's 

7.5 lbs 8 reps 90,45,90

3 sets total

Hanging dumbbell curls:

12.5 lbs 15 reps

Repeat 5 X's 

 Stairs: 20 mins 

Levels 10, 12, 14, & 16 

Go up 2 levels every min

The pain is REAL!

A few weeks ago I inflamed a tendon on my rotator cuff in my left shoulder and it took me about a week to get back into the swing of things, well I'm back at have destroyed my shoulder. It hurts so bad, and when you're injured it's ok to modify things to still get that workout it. Tomorrow I'll be modifying it to make sure I don't tear anything. 

Today's workout:

Stairs: 20 mins 

Intervals levels 10-16. Go up to levels every min 

Smith machine chest press:

Set1: 25 lbs 16 reps

Set2-3: 35 lbs 14 reps

Set4-5: 45 lbs 12 reps

Tricep extension: drop set

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's

Incline Chest press machine: 

50.5 lbs 10 reps

40.5 lbs 10 reps

30.5 lbs 10 reps

20.5 lbs 10 reps

Repeat 5 X's 

Laying tricep dips:

20 lb dumbbell 10 reps to

2 X's 12.5 lb Dumbbells 10 reps

Repeat 5 X's 

Assisted dips: 

40 lbs 10 reps

Repeat 5 X's

Best feeling ever

The best feeling ever, to me at least, is when I'm in the gym and someone tells me they admire me. As I was finishing up my workout today, a lady walked up to me and told me she admired my work ethic and that she could really see changes. I felt like I was on top of the world. 

Today's workout:

Squats: superset to jump squats 

25 reps 50 lbs

Jump squats

20 reps

Cable kick back 

Set:1-3: 27.5 12 reps per leg

Set4: 32.5 8 reps per leg

Set5:27.5: 12 reps per leg

Cable squats:5 sets

42.5 lbs 20reps

Weighted Step ups: 5 sets 12 reps per leg 2 X's 10 lb plates

Dead lift: 5 sets 10 reps 50 lbs barbell

Put in Work

People want change in their body so bad but don't like putting in the effort. Clean up your diet, get a good workout schedule set, and your body will change in its own. Honestly the best feeling in the world is after that first month when you see the change and your clothes start fitting loose. Do it, because in 3-6 months, you will be happy you did. 

Today's workout: 

Cardio: Stairs

15 mins

Wide grip cable curls: Drop set

Set1-3:

40 lbs 10 reps 

30 lbs 10 reps

25 lbs 10 reps

20 lbs 10 reps

Set4-5: 

45 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

25 lbs 10 reps

Seated dumbbell hammer curls:

5 sets: 60 sec 10 lbs

Dumbbell rows: 

5 sets 20 reps per arm 15 lb dumbbell

Single arm Converging shoulder press:

5 sets 20 lbs 12 reps 

Diverging Lat pulldown:

Set1: 40 lbs 12 reps

Set2-3: 50 lbs 12 reps

Set4-5: 60 lbs 12 reps

Smith machine shoulder press:

3 sets bar in front: 35 lbs 12 reps

3 sets bat behind the back: 35 lbs 12 reps

Hanging bicep curl:

5 sets 10 reps per arm 15 lb Dumbbells

Gotta Rant

So I just need to say this. Like why do women have such a disgusting attitude toward other women? I don't get it. There is a new girl in the gym I train at and she's been picking the most disgusting attitude with me and my sister, it's so ugly. Might I add, I've never spoken one word to this chick before. Women hate on other women waaayy too much. 

Today's workout:

Flat smith machine chest press:

Set1: 35 lbs 12 reps

Set2-3: 45 lbs 12 reps

Set4-5: 55 lbs 12 reps

Cable cross over: 

Set1: 20 lbs 10 reps

Set2-3: 30 lbs 10 reps

Set4-5: 20 lbs 12 reps

Seated tricep extension:

Set1: 17.5 lbs 20 reps

Set2: 20 lbs 5 reps 5 sec pause 5 reps 5 sec pause 5 reps

Incline bench press:

Set 1: 35 lbs 15 reps

Set2-3: 45 lbs 12 reps

Set4-5: 55 lbs 10 reps

Seated pec fly:

Set1: 40 lbs 10 reps hold 10 sec 10 reps

Set2: 45 lbs 10 reps hold 10 sets 5 reps

Set3: 45 lbs 10 reps 15 sec hold 10 reps

Laying tricep extensions:

Set1-2: 20 lbs 15 reps

Set3-4: 10 reps 2 X's 12.5 lbs(per arm) then 20 lbs 10 reps

Set5: 12 reps 2 X's 12.5 lbs (per arm) 20 lbs 12 reps

Cardio: 

Warm up: treadmill 12 mins

Cool down: stairs 16 mins

Love what you do

I'm in the gym a lot and one thing that kills me is people who are miserable being there. I'm not talking about people who are having bad days, but people who look like they hate working out. I mean come on now, you're doing it for yourself. Love it. 

Today's Workout: 

Leg circuit: 4 rounds

20 barbell squats 50lbs

20 box jumps

20 Bulgarian squats 50 lbs barbell

20 squat jacks

 

Walking dumbbell lunges: 5 sets 12 lunges per leg with 2 X's 17.5 lb Dumbbells

Cardio:

20 mins on the treadmill before my workout with alternating speeds elevate at 8.0%

20 mins stairs with alternating speed 

Definition is a beautiful thing

It's so motivating to see new cuts and definition in your body. It pushes me to the next limit. Today that happened as I saw more defined biceps 

Stairs warm up:

10 mins

Todays workout:

Barbell curls:

Set1-4: 40 lbs 10 reps 30 lbs 10 reps 20 lbs suicide curls 10,10, 5

Set5: 30 lbs 10 concentration curls

20 lbs 5 reps concentration curls

Smith machine shrugs:

Set1-2: reverse grip

35 lbs 12 reps

Set3-4:

55 lbs 12 reps

Dumbbell shrugs:

2 sets: 10 reps 10 sec pays 10 reps 10 sec pause 17.5 lbs Dumbbells 

Lat pulldown superset cable row:

Set1: 55 lbs 12 reps

Set2: 60 lbs 12 reps

Set3: 65 lbs 12 reps 

Hercules curls:

Set1: 20 lbs 12 reps

Set2: 30 lbs 12 reps

Set3: 30 lbs 10 reps then 10 single arm reps

Set 4: 40 lbs 12 reps 10 lbs 10 reps single arm

Set5: 40 lbs 12 reps 15 lbs 10 reps per arm

Hanging dumbbell curl:

Set1: 10 reps per arm 

Set2-5: 12 reps per arm

Time crunch

I haven't decided if I like time crunch workouts yet, or not. What I mean is workouts that I have to hammer out quickly to get everything in cause I work early. Monday's it's usually like that, days start at 4:30am and end at 10 pm. Gym, work, school. But honestly I love it. 

Today's workout:

Cardio: elliptical: 17 mins 

Incline chest press machine: 

Set1-5: 30 lbs 10 half reps 5 full reps 10 half reps

Tricep cable extension: 

Set1: 40 lbs 20 reps

Set2-5: 50 lbs 20 reps

Laying tricep extension:

Set1-2: 20 lbs 15 reps

Set3-5: 20 lbs 20 reps

Wide grip flat bench press:

Set1: 45 lbs 15 reps

Set 2-3: 55 lbs 12 reps

Set4: 55 lbs 12 reps

Set5: 45 lbs 10 half reps 5 full reps then hold for 10 seconds

Overhead tricep extension:

Set1-5: 20 lbs 20 reps

Destroyed my legs today

So I totally killed my legs today! No joke, I could barely walk to my car. 

Today's workout:

 

Elliptical warm up:

15 mins 

Circuit: 20X20x20x20

Squats: 20 reps 50 lbs barbell

Box jumps: 20 reps

Bulgarian squats: 10 reps per leg 50 lbs barbell

Squat jacks: 20 reps

Repeat 5Xs 

Hip thrust: 20 reps 50 lbs barbell 

Repeat 5Xs 

Donkey kicks: 

15 reps per leg

Repeat 5 X's

Stairs: 15 mins

Your body speaks

It's hard to believe, but your body talks to you, silly, right? Wrong. Your body tells you things, don't disregard them. The past month, I've been waking up at 4:30 am and training at 5. Well I've been very tired. I slept through 3 timers this morning, but was still at the gym by 5:50 and destroyed my workout? 

Today's workout: 

Standing smith machine row:

Sets1-5: 12 reps 35 lbs

Suicide cable curls:

Set 1: 50 lbs 15 reps

Set 2-4: 40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps 

15 lbs 10 reps

Set 5: 40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps 

15 lbs 20 reps

Hanging barbell curls:

Set1-5: 30 lbs 12 reps

Assisted pull ups: 

Set1: 60 lbs 10 reps

Set2-5: 50 lbs 10 reps

Seated cable rows: 

Set1: 50 lbs 12 reps

Set2: 55 lbs 12 reps

Set3-5: 60 lbs 12 reps

Little things

It's the little adjustments that push my workouts to the next level. Get the basics down then learn to change up little moves to target other muscle heads. 

Today's workout:

Cardio: treadmill 20 mins power walk

Laying close grip chest press:

Set 1: 35 lbs 12 reps

Set 2: 35 lbs 15 reps

Set 3: 45 lbs 12 reps

Set 4-5: 45 lbs 15 reps

Reverse grip skull crusher: 

Set1-2: 10 reps 30 lbs

Set3-5: 12 reps 30 lbs

Tricep extension:

50 lbs 12 reps 

Repeat 5 X's 

Incline dumbbell bench press: 

15 lb Dumbbells 14 reps

Repeat 5 X's 

Cable over head extension: 

Set 1-3: 20 lbs 12 reps 

Set 4-5: 20 lbs 12 reps 10 sec pause then 3 fast reps

Laying chest press machine: drop set

40 lbs 10 reps

35 lbs 10 reps

25 lbs 10 reps

20 lbs 10 reps 

15 lbs 10 reps

Repeat 4 X's 

Dumbbell tricep extension:

5 sets 10 lbs 12 reps per arm 

Ass to the grass?

If you train at all I'm sure you've heard people say, "when squatting think ass to the grass", well that's not necessarily true. Yes you need to drop your ass but you don't need to go past a sitting position, I mean unless you want to hurt your knees. Don't listen to people just because they look like they know what they are doing, listen to your body, the aches, pains, and burns. That will help you take yourself to the next level. 

Today's workout:

Smith machine squats:

Warm up Set 1: 35 lbs 12 reps

Warm up Set 2: 55 lbs 12 reps

Set 1: 105 lbs 10 reps

Set 2: 105 lbs 12 reps

Set 3: 135 lbs 10 reps

Set 4: 135 lbs 10 reps

Set 5: 135 lbs 12 reps

Leg press:

Set 1-5: 217 lbs 8 reps pause for 10 seconds 4 reps for a total of 12 reps

Cable kick back:

Set1-2: 40 lbs 12 reps per leg

Set3-4: 45 lbs 12 reps

Set5: 50 lbs 12 reps

Lying leg curl: drop set

1-3: 50 lbs 10 reps 

40 lbs 10 reps

30 lbs 10 reps

20 lbs 20 reps touching your butt

Set 4: 45 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 20 reps touching your butt

Set 5: 50 lbs 15 reps

Standing calf raises: 

5 sets: 35 lbs 10 reps 10 sec pause 10 reps

Hip thrust: 

5 sets: 20 reps 50 lbs

Cardio:

Stairs 20 mins on the fat burn cycle

Incline treadmill: 10 mins

Back and bicep day

Been so busy. Sorry I'm late. 

Shoulder press: 12 reps

Shrugs: 15 reps 

Reverse flies: 12 reps

Circuit repeat 5 X's 

Seated barbell curl: 15 reps 30 lbs

Set1-5: seated 15 reps

Set6: till failure

Single arm barbell curl:

5 sets: 12 reps per arm 15 lbs

Seated row: 

Set1: 45 lbs 15 reps

Set2: 55 lbs 12 reps

Set3-4:60 lbs 12 reps

Set 6: 65 lbs 12 reps

Lat pulldown: 

Set1: 45 lbs 15 reps

Set2: 55 lbs 12 reps

Set3-4:60 lbs 12 reps

Set 6: 65 lbs 12 reps

Military press: 35 lbs

5 sets: till failure

Seated arm curl: 

5 sets 6 reps per arm 10 lbs