Leg day!

Yes I train legs twice a week. Yes, I may be a little bit crazy. And today was no exception. Some times I wonder if I'll actually crawl out of the gym one day. 

Today's workout:

Hack squat:

Set1:

105 lbs 20 reps

Set2:

125 lbs 12 reps

Set3:

135 lbs 12 reps

Set4:

145 lbs 12 reps

Set5:

155 lbs 12 reps

Set6:

165 lbs 12 reps

Walking dumbbell lunges:

20 lb Dumbbells 10 reps per leg 

Goblet squats:

30 lb dumbbell 15 reps

Repeat 5 X's 

Barbell squats:

50 lbs 20 reps

Barbell hip thrust:

50 lbs 20 reps

Repeat 5 X's 

Cable kick backs:

Set1-3:27.5 lbs 10 reps per leg

Set4-5: 32.5 6 reps

Leg press:

130 lbs 12 reps

Calf raises:

130 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical: 42 mins

Blasted my arms today!

You know what I'll never understand? Why someone would knock you for doing what you want. Like honestly it's not cool. If someone is happy doing them, they might be working on themselves and getting better, no need to knock them for that. Build people up and let them be happy. 

Today's workout:

Diverging lat Pulldown:

50 lbs 20 reps

Standing barbel shoulder press:

30 lbs 15 reps

Repeat 5 X's

Barbell curl:

30 lbs 15 reps 

Repeat 5 X's

Hercules curls:

30 lbs 15 reps

Repeat 5 X's 

Cable row:

55 lbs 20 reps

Repeat 5 X's 

Rear delt fly:

2 X's 12.5 lbs 12 reps

Repeat 5 X's

Hammer curls:

12.5 lb Dumbbells 1 min

Repeat 5 X's 

Elliptical:

25 mins

Hike:

3.5 miles

Turn it around!

The gym is my therapy. And I say that because I use it for everything, but mostly when I'm going through tough times. It's impossible to always be happy. Somethings happen and they hurt you, and that's life. But for me, I take that negative energy and use it as fuel to fire me up in the gym. It works. Don't let anything side track you from this, not negative people, not negative words, and most importantly, not your own negative thoughts. You deserve more. 

Reverse tricep cable extension:

10 lbs 20 reps per arm

Repeat 5 X's

Incline smith machine chest press:

35 lbs 15 reps

Flat smith machine chest press:

35 lbs 15 reps 

Repeat 5 X's 

Laying single arm tricep extension:

12.5 lbs 15 reps per arm

Over head tricep extension:

20 lbs 20 reps

Repeat5 X's 

Pec fly machine:

Set1: 40 lbs 20 reps

Set2-5: 45 lbs 20 reps

Laying tricep extension:

20 lbs 20 reps

Repeat 5 X's 

Cardio:

Elliptical 35 mins

Oh leg day!

Once or twice a week I literally forget to walk. Today is one of those days. I have been pushing myself, add reps, changing it up, pausing, more weight, and I'm feeling it. If you don't want it, you won't do it. But I want it and I want it bad.  I'm getting there and I'm pushing myself day by day, week by week. 

Today's workout:

Squats:

Set1: 65 lbs 25 reps

Set2: 85 lbs 20 reps

Set3: 105 lbs 15 reps with 2 5 sec pauses

Set4: 115 lbs 10 reps

Set5: 115 lbs 15 reps

Hack squats:

Set1: 155 lbs 10 reps

Set2: 155 lbs 12 reps with a 5 sec pause

Set3: 155 lbs 15 reps

Set4: 175 lbs 10 reps

Set5: 175 lbs 10 reps 5 sec pause

Hip abduction:

60 lbs 15 reps

Repeat 5 X's

Hip adduction:

60 lbs 15 reps

Repeat 5 X's

Hamstring curls:

50 lbs 15 reps

Wall sit 30 sec

Repeat 5 X's 

Leg extension:

55 lbs 15 reps

Repeat 5 X's

Elliptical:

40 mins 

Bicep day!b

As a lady, I love back and bi days. They say women aren't supposed to lift heavy, but what's heavy to a woman isn't the same for men. So lift to your capacity! 

Today's workout:

Assisted pull ups:

30 lbs 10 reps

Dumbbell shoulder raises:

10 lbs 10 reps per arm 

Repeat 5 X's 

T bar row:

Set1-2:

40 lbs 20 reps

Set3-5: 

50 lbs 12 reps

Ez bad curl: drop set 

40 lbs 7 reps

30 lbs 10 reps

20 lbs 12 reps

Repeat 5 X's 

Incline dumbbell curl:

12.5 lb Dumbbells 10 reps

Repeat 5 X's 

Cable curl: drop set

40 lbs 10 reps

30 lbs 10 reps

25 lbs 10 reps

20 lbs 15 reps

Repeat 5 X's

Elliptical:

Intervals 45 mins

Changes

To see changes, I like to be consistently switch up my cardio. The next two weeks I'll be on the elliptical. Every two weeks I switch it up. 

Today's workout:

Flat bench press:

Set1: 40 lbs 20 reps

Set2: 40 lbs 8 reps 10 sec pause 8 reps 

Set3-5: 50 lbs 8 reps 10 sec pause 8 reps

Incline smith machine chest press:

35 lbs 12 reps

Repeat 5 X's 

Cable cross over:

30 lbs 15 reps

Repeat 5 X's

Single arm dumbbell tricep cross over:

12.5 lbs 10 reps

Skull crusher:

30 lbs 12 reps

Repeat 5 X's

Tricep cable push down:

Set1-2: 

30 lbs 20 reps

Set3-5:

20 lbs 25 reps

Cardio:

40 mins elliptical 

1 min slow/1 mins high intensity 

Intense!

Today's workout was VERY intense. I pushed myself and I am feeling DEAD. My legs are already hurting

Today's workout:

Squats:

50 lbs 20 reps

Box jumps:

20 reps

Repeat 5 X's

Cable kick back:

22.5 lbs 10 reps per leg

Squat jack:

20 reps 

Repeat 5 X's

Hip abduction:

55 lbs 20 reps

Hip adduction:

55 lbs 20 reps

Repeat 5 X's 

Hack squat:

Set1: 105 lbs 20 reps

Set2-3: 125 lbs 10 reps

Set4-5:135 lbs 10 reps

Stairs 48 min intervals

My poor arms..

So today, I decided that I wanted to burn out my biceps. Which honestly, sounded like a good idea when I thought of it, but right now I wanna cry. My phone is too heavy to hold. But it's the best way to grow. To burn out completely. Push your muscles to their limits. 

Today's workout:

Cable row:

45 lbs 20 reps

Lat pull down:

45 lbs 20 reps 

Repeat 5 X's

Barbell curl:

30 lbs 12 reps

Repeat 5 X's

Set1-2:

Bent over dumbbell rows:

20 lbs 15 reps per arm

Hammer curls:

12.5 lb dumbbell 12 reps per arm 

Repeat 5 X's

Set3-5:

Bent over dumbbell row:

20 lbs 20 reps

Hammer curls:

15 lbs 10 reps per arm 

Cable curl:

40 lbs 12 reps

Ez bar curl:

20 lbs 12 reps

Repeat 5 X's

Stairs: 47 min intervals 

Today's workout

Flat smith machine bench press:

35 lbs 12 reps 

Repeat 5 X's

Seated cable extension:

30 lbs 20 reps 

Repeat 5 X's

Incline bench press machine:

40 lb 15 reps

Repeat 5 X's

Laying single arm tricep extension:

12.5 lbs 12 reps per arm

Repeat 5 X's 

Cable tricep Pulldown:

40 lbs 20 reps

Repeat 5 X's 

Weighted ab machine:

60 lbs 20 reps

Repeat 3 X's

Crunches:

20 reps

Plank:

1 mins

Reverse crunch:

20 reps

Leg raises:

20 reps

Repeat 3 X's

Stairs:

48 mins intervals 

Pain never felt so good

Sometimes I wonder if I even feel the pains and aches still. Then I train legs, and yup, sure enough I feel every ounce of hurt. Today I trained so hard that my legs feel tingling. But it hurts so good

Today's workout:

Hyoerextension:

25 lbs plate 20 reps

Kettle bell swings:

25 lbs 20 reps

Repeat 5 X's

Goblet squats: 

27.5 lbs 20 reps

Squat jacks:

20 reps

Repeat 5 X's 

Hack squat:

Set1:105 lbs 20 reps

Set2-3: 125 lbs 15 reps

Set4-5:145 lbs 12 reps

Bulgarian squats:

Set1: 35 lbs 12 reps per leg

Set2-3: 45 lbs 12 reps per leg

Set4-5: 65 lbs 12 reps per leg 

Stairs:

12 min warm up intervals

Post workout: 

36 min intervals

Fresh start

Everyday is a new beginning. Just because yesterday dint go well doesn't mean today has to be bad also. It's ok to slip up, just don't let it control you. You are bigger than that. And your journey is still on the right track! 

Today's workout:

Assisted pull ups:

30 lbs 12 reps

Repeat 5 X's

Rear delt fly:

10 lbs 20 reps

Repeat 5 X's 

Seated shoulder press:

Set1:30 lbs 12 reps 

Set2-5: 25 lbs 12 reps 

Barbell curls:

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's

Cable curls:

30 lbs 20 reps 

Repeat 5 X's 

Single arm hanging curls:

12.5 lbs 12 reps per arm 

Repeat 5 X's

Stairs Intervals:

40 mins

The pain of failure

It's funny, I'm always talking about doing this for me, but I lose sight of that constantly. I always say I'm going to do something, but don't. I'm getting stubborn with it now, I'm doing this thing NO holding back! 

Flat dumbbell chest press:

15 lb Dumbbells 20 reps

Repeat 5 X's

Smith machine flat bench press:

35 lbs 20 reps

Overhead tricep extension:

20 lbs 15 reps

Repeat 5 X's

Cable cross over:

30 lbs 15 reps

Repeat 5 X's

Chest fly machine:

30 lbs 20 reps

Repeat 5 X's

Cable tricep pull down:

40 lbs 20 reps

Repeat 5 X's

Laying dumbbell tricep extension:

20 lbs 20 reps

Repeat 5 X's

Cardio:

Stairs intervals 

Today is the day

I don't understand why people wait till tomorrow, Monday, or next month to start changing their lives. You are not doing anyone a favor here, you are trying to better yourself. No one cares if you quit smoking, drinking, or eating poorly. Because in the long run, it's not them suffering from these choices, it's yourself. So stop cheating yourself and start today. Start right now. Decide that you want to be better and do it! 

Today's workout:

Squats:

50 lbs 20 reps

Box jumps:

20 reps

Squat jacks: 

20 reps

Bulgarian squats:

50 lb barbell 10 reps per leg

Repeat 5 X's 

Crunches:20 reps

Plank:1 min

Reverse crunch: 20 reps

Leg raises: 20 reps

Repeat 3 X's

Ab crunch machine:60 lbs 20 reps 

Repeat 3 X's

Hack squats:

Set1-2: 125 lbs 12 reps

Set3-4: 135 lbs 10 reps

Set5: 145 lbs 8 reps

Leg press: 

217 lbs 

Set1: 12 reps

Set 2: 15 reps

Set3-5: 20 reps

Abductor: 

55 lbs 20 reps

Adductor: 

55 lbs 20 reps

Repeat 5 X's

Stairs intervals for 40 mins

The pain

Im not sure if if hurts more that I can't lift like I want to, or if the strain on my shoulder is killing me. Either way, I'm hurting. And I'm trying to tone down certain excercises and I'm sorry if you're following my workouts, but I have to take care of me. So my workouts are going to be a bit different as I'm stretching and maintaining my shoulder. 

Today's workout:

Cable row:

45 lbs 20 reps

Lat Pulldown :

45 lbs 20 reps

Repeat 5 X's

Rear delt fly: incline bench

2 X's 12.5 lb Dumbbells 12 reps

Repeat 5 X's

Seated shoulder press on smith machine:

15 lbs 15 reps

Side raises:

7.5 lbs 12 reps per arm

Repeat 5 X's 

Cable curl dropset:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Incline bench curls:

10 lb Dumbbells 15 reps

Repeat 3 X's

Cardio:

Stairs 

0-1 mins level8

1-2 min level 10 

3-4 min level 12

4-5 min level 14

5-6 min level 16 

6-7 min level 20 

Repeat 6 X's total of 36 min 

Killed it!

I've literally never wanted something more than this, ever. And I'm going to continue to kill it till I make my goals a reality! 

Today's workout:

Cable crossover:

30 lbs 15 reps 

Repeat 5 X's

Flat chest press machine:

40 lbs 20 reps 

Incline chest press 

40 lbs 20 reps

Repeat 5 X's 

Chest fly:

40 lbs 20 reps

Assisted Tricep dips:

30 lbs 12 reps

Repeat 5 X's

Skull crusher:

30 lbs 12 reps 

Repeat 5 X's 

Tricep extension:

40 lbs 20 reps

Repeat 5 X's

Laying Dumbbell tricep extension:

20 lbs 20 reps

Repeat 5 X's 

Stairs intervals 35 mins

Killed my legs

This is how leg days should feel. Where you can barely walk. My legs feel this way and I'm pretty sure I'm stuck where I'm sitting. With that being said, give this workout a try

Super sets: day 3

Lunges: 

20 lbs 12 reps per leg 

Goblet squats:

30 lbs 20 reps 

Repeat 5 X's 

Leg press: 

115 lbs 15 reps

Leg extension:

45 lbs 15 reps

Repeat 5 X's 

Seated calf raises:

Set1-2:

46 lbs 12 reps

Set3-5: 46 lbs 15 reps

Hip thrust:

60 lbs 20 reps

Repeat 5 X's 

Cardio:

Elliptical intervals

Elevated with added resistance 

One min slow and one min fast

Repeat till cool down 

Change

I personally like change. Within every aspect of life, I don't like getting comfortable. Once you get comfortable, you don't grow. Now take that and use it in the tense of fitness. If your body is comfortable and you can easily get through a workout without and struggle, you aren't going to change. Switch it up. Typically every 4-6 weeks is a good way to gauge it. That's what I'm doing now and honestly I'm feeling as if, even after two years, like I'm new to all of this. 

Today's workout:

Super sets day 2

Cable curls:

40 lbs 20 reps

Lat Pulldown:

45 lbs 20 reps

Repeat 5 X's

Bent over dumbbell row:

15 lbs 20 reps per arm

Barbell curl:

20 lbs 25 reps

Repeat 5 X's 

Rear delt fly:

40 lbs 15 reps

Repeat 5 X's 

Single arm diverging row:

40 lbs 12 reps per arm 

Repeat 5 X's 

Hercules curls:

30 lbs 15 reps

Cable row:

45 lbs 20 reps

Repeat 5 X's 

Cardio:

Stairs 38 mins

Intervals 

Pushing it

You know when you decide to start working out seriously and wanting to grow within the fit community you have people who constantly knock you down. As a woman the one thing I hate the most is "you're gonna look like a man". Ok let's take a step back and remember women do NOT produce the testosterone levels that men do, so in any case can NOT build like men; unless they take a testosterone supplement. With that being said, fuck off to all those who think that. Ladies lift them weights and build that sexy body to your liking! 

Today's workout:

Supersets

Smith machine flat bench press:

35 lbs 15 reps

reverse grip skull crusher:

20 lbs 20 reps

Repeat 5 X's 

Incline press machine:

41 lbs 20 reps

A-frame overhead tricep extension: 

20 lbs 20 reps

Repeat 5 X's 

Smith machine standing raise:

25 lbs 12 reps

Dumbbell side raises:

10 lbs 10 reps per arm

Repeat 5 X's 

Cardio:

Stairs 35 mins 

0-1min: level 8 

1-2: level 10

2-3: level 12

3-4: level 14

4-5: level 16

5-5:30: level 20

Repeat 6 X's 

Today..

Today I realized something, two and half years into my journey, that I LOVE this. I love being in the gym. I love working out. I love sweating, being sore, breaking new records. I love it all. I love doing this. Learn to love it, learn to make it a healthy habit. Do this for you! 

Today's workout:

Squats:

50 lbs 20 reps

Repeat 5 times

Squat jacks:

20 reps

Repeat5 X's

Cable kick backs:

32.5 lbs 8 reps per leg

Repeat 5 X's

Hyperextension:

25 lb plate 20 reps 

Repeat 5 X's

Hip Abduction:

70 lbs 12 reps

Repeat 5 X's 

Hip Adduction:

 70 lbs 12 reps

Repeat 5 X's 

Hack squat:

155 lbs 12 reps

Repeat 5 X's 

Bulgarian squat:

Set1: 35 lbs 10 reps per legs

Set2-3: 45 lbs 10 reps per leg

Set4-5: 55 lbs 8 reps per leg

Cardio:

Warm up:

12 mins

Stairs:

End of workout

30 mins 

8

Level 8-16: go up one level every min till 16 then start over

The changes are coming

Tracking what you eat and in taking enough water is the most important thing. I've been taking in a gallon of water a day and tracking my calories. I have been seeing amazing changes especially in my stomach/ mid section. 

Today's workout: 

Flat bench press machine:

50 lbs 20 reps

Repeat 5 X's 

Incline bench over head extension:

30 lbs 20 reps

Repeat 5 X's 

A-frame tricep pull down:

Set1-3:

40 lbs 12 reps

30 lbs 12 reps

25 lbs 12 reps

20 lbs 12 reps

Set4-5:

40 lbs 12 reps

30 lbs 12 reps

25 lbs 24 reps

Cable cross over: 

20 lbs 20 reps

Repeat 5 X's 

Incline smith machine bench press:

35 lbs 15 reps 

Repeat 5 X's 

Assisted tricep dips:

40 lbs 15 reps

Repeat 5 X's 

Cardio: 

HIIT elliptical

40 seconds one 

20 seconds off

20 mins total 

Don't give up

Don't give up and don't give in. There will be people who just don't understand. There will be friends lost, times where you skip in drinks to take care of what you want, and meal choices that others won't get. But in reality, it's not for everyone else. It's for you. And the people who don't "get it" aren't meant to stop you in your path. Push it to the limits and never give up! 

Today's workout:

Latpulldown:

Set1: 40 lbs 20 reps

Set2: 45 lbs 20 reps

Set3-5: 50 lbs 20 reps

Barbell curl drop set:

30 lbs 10 reps

20 lbs 12 reps

Repeat 5 X's 

Cable row: 

Set1: 40 lbs 20 reps

Set2: 45 lbs 20 reps

Set3-5: 50 lbs 20 reps

Hammer curls:

12.5 lb Dumbbells 15 reps each arm

Repeat 5 X's

Seated Rear delt fly:

45 lbs 20 reps

Repeat 5 X's 

Cable curls:

30 lbs 20 reps

Repeat 5 X's

Cardio:

Stairs 30 mins 

Level 8-16 one min per level

Repeat 6 X's 

Put in work

I'm really putting in work right now. I really just wanna just push myself to reach my full potential! I'm really doing my best and pushing the limits

Today's workout:

Smith machine squats:

Set1: 65 lbs 20 reps

Set2-3: 85 lbs 20 reps

Set4-5: 115 15 reps

Hamstring curl:

50 lbs 10 reps 

Repeat 5 X's 

Hip thrust on leg extension:

Set1: 55 lbs 20 reps

Set2-5: 60 lbs 15 reps

Leg extension:

45 lbs 15 reps 

Repeat 5 X's

Leg press:

110 lbs 15 reps

Repeat 5 X's

Cable kick back:

22.5 lbs 15 reps per leg

Repeat 4 X's

Cardio:

12 mins elliptical

Road run

It's not easy

Building and transforming your body into something else. It takes time and consistent effort. I've spent days sore, hurting, crying, and even on the verge of giving up. But I never lost sight of my goals. Of what I really wanted for myself and that's the most important thing. Don't quit. Don't stop. And stay consistent. 

Today's workout:

Barbell curl:

30 lbs 15 reps

Repeat 5 X's 

Lat Pulldown: 

45 lbs 25 reps

Repeat 5 X's 

Smith machine upright row:

Set1: 15 lbs 20 reps

Set2-5: 25 lbs 20 reps

Incline bench barbell curl:

Set1:30 lbs 15 reps

Set2:30 lbs 20 reps

Set3-5: 30 lbs 25 reps

Cable row:

45 lbs 20 reps

Repeat 5 X's

Single arm curl:

Set1:15 lbs 8 reps per arm

Set2-5: 12.5 lbs 20 reps per arm

Cable curl drop set:

30 lbs 15 reps

25 lbs 15 reps

20 lbs 15 reps

15 lbs 15 reps

Repeat 5 X's 

Cardio:

3.5 mi road run

Change it up

So I've been going pretty consistent with weights and reps, so I switched it up. It's good to keep it changing because your body NEEDS that. I'm going to be doing less weight and more reps for the next 4 weeks. 

Today's workout:

Flat chest press machine:

20 lbs 25 reps

Repeat 5 X's 

Superset: shoulder raises front/ side

10 reps front 10 reps side 10 lbs per arm

Repeat 5 X's 

Laying tricep extension:

17.5 lbs 20 reps

Repeat 5 X's 

Overhead tricep extension:

Set1: 15 lbs 25 reps

Set2: 20 lbs 25 reps

Set3-5: 20 lbs 30 reps

Incline chest press machine:

20.5 lbs per side 20 reps

Repeat 5 X's 

Cardio: street run about 2.5 mi

Killer glutes

For training a glutes day, I try to do precise exercises that are going to make me feel the burn. I even will do cardio that targets the butt as well. So with that being said, give this workout a try

Today's workout:

Front squats:

50 lb barbell 15 reps

Repeat 5 X's

Box jumps:

20 reps

Repeat 5 X's

Bulgarian squats:

50 lb barbell 10 reps per leg

Repeat 5 X's

Sit down squats:

50 lbs barbell 25 reps 

Repeat 5 X's

Superset:

Goblet squats

27.5 lb dumbbell 20 reps

Jump squats

20 reps

Repeat 5 X's

Hip thrust in leg extension:

55 lbs 20 reps

Repeat 5 X's

Superset:

Abduction machine:

60 lbs 12 reps

Adduction machine:

60 lbs 12 reps

Repeat 5 X's 

Cardio:

12 mins elliptical HIIT 30 secs high intensity 30 secs low intensity

Stairs:

12 mins 

Levels 8-16 1 min per level

Repeat 2 X's 

Slow it down

Wanting to hit the muscle a little harder? Slow your reps down and really dig into the muscle. It will honestly show you a different side of training all together. Get in, dig deep, and slow it down. 

Today's workout:

Cardio: elliptical 10 mins warm up

Then hitting a hike later today

Cable curls:

Set1: 50 lbs 10 reps

Set2: 50 lbs 12 reps

Set3-5: 50 lbs 15 reps

Hammer curls:

12.5 lbs 15 reps

Repeat 5 X's 

Incline bicep curl:

12.5 lbs 12 reps

Repeat 5 X's 

Seated smith machine shoulder press:

Set1-3: 25 lbs 12 reps

Set4-5: 35 lbs 12 reps

Smith machine shrugs:

Set1: 15 lbs 12 reps

Set2-3: 25 lbs 15 reps

Set4-5: 35 lbs 12 reps

Seated shoulder press:

Set1: 20 lbs 12 reps

Set2-5: 20 lbs 12 reps per arm

Single arm hanging cable curl:

20 lbs 10 reps per arm

Repeat 5 X's