What pushes you?

People always ask me what pushes me to keep going, and for me it's simple, I don't want to be the girl I used to be. I was unhealthy, over weight, and hated myself. So I changed that, anyone can do it. I truly believe that it's a mind set and not anything less. Because you have to make up your mind to be what you want before you do it. Change how you think and things will change. 

Today's workout:

Ez bar curl:

30 lbs 15 reps

Hammer curls:

12.5 lbs 15 reps per arm

Repeat 5 X's 

Assisted pull up:

40 lbs 16 reps

Front raises:

10 lbs 12 reps per arm 

Repeat 5 X's 

Cable curl drop set:

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's 

Standing lat push down:

40 lbs 12 reps 

Repeat 5 X's 

Elliptical 40 mins

Love it

You have to love it to be consistent. Yes short term goals help you, but if that's the only thing in sight you will ultimately not succeed. Being in the gym you have to be consistent. You have to eat right and train hard. Now I'm not saying for you to cut out everything you love, that's never fun, but eat things in moderation. Focus on long term goals with short term check points and you will be good to go. 

Today's workout:

Flat chest press machine:

40 lbs 20 reps

Incline bench press machine:

40 lbs 20 reps

Repeat 5 X's

Single arm cable tricep extension:

20 lbs 15 reps per arm

Repeat 5 X's 

Ez bar skull crusher:

30 lbs 20 reps

Repeat 5 X's

Dumbbell tricep extension:

20 lbs 20 reps

Repeat 5 X's 

Assisted dips:

40 lbs 15 reps

Seated chest press machine: 

25 lbs 15 reps

Repeat 5 X's 

Cardio:

Stairs 40 mins

Legs!!!

So today I woke up not feeling my best. I looked at myself in the mirror and felt so discouraged. I've been consistent and eating better but I'm not seeing the results I want. I felt low, so what did I do? I went to the gym and DESTROYED my legs. By the end of my workout I realized that, yeah I have goals, but that's not the main reason I'm doing this. I'm doing it because it makes me happy. Because I feel good doing it. That's all you gotta do is, love it. And it will all come to you

Today's workout:

Box jumps:

20 reps

Squats:

50 lb barbell 20 reps

Squat jacks:

20 reps

Bulgarian squat: 

50 lb barbells 10 reps per leg 

Repeat 5 X's

Hack squats: 

105 lbs 20 reps

125 lbs 16 reps

145 lbs 12 reps

155 lbs 12 reps

165 lbs 12 reps

175 lbs 12 reps

Cardio:

Elliptical 45 mins

Variations!

Today I did basically two muscles, but different variations. I do that once in a while because it targets and isolates certain groups. I like it because I feel as if I have certain muscle groups weaker than the others and this helps target them. 

Today's workout:

Seated rows:

60 lbs 15 reps

Repeat 5 X's

Lat Pulldown:

60 lbs 15 reps

Repeat 5 X's

Hammer curls:

12.5 lb Dumbbells 20 reps per arm

Repeat 5 X's 

Barbell Bent over row:

30 lbs 20 reps

Repeat 6 X's

Ez bar curl:

30 lbs 15 reps

(3 outter grip 3 inner grip)

Cardio:

Stairs 38 mins

Change!

My friends and family are always asking how I lost weight, and honestly, I changed my life. I didn't start my journey to ONLY lose weight. I was always involved in sports growing up and that was the only time I was relaxed and happy. When I got depressed, I needed to find a way to get myself back. Being in the gym has done just that. I'm not special or different. I cheat and eat snacks or carelessly, but for the most part, I'm consistent. 

Today's workout:

Flat dumbbell chest press:

15 lb Dumbbells 20 reps

Leg raises:

Till failure 

Repeat 5 X's 

Tricep extension: drop set:

50 lbs 12 reps

40 lbs 12 reps

30 lbs 12 reps

Weighted crunches/weighted Russian twists:

Crunch 25 lb plate 20 reps

Twists 10 lb plate 20 reps

Repeat 5 X's

Pec fly machine:

55 lbs 15 reps

Chest press machine:

30 lbs 15 reps

Repeat 5 X's 

Dumbbell skull crusher:

12.5 lb Dumbbells 16 reps

Tricep cable extension:

40 lbs 20 reps

Repeat 5 X's 

Elliptical 40 mins

Super sets!

For legs, I like to superset certain workouts. And today, I did just that. I love doing things differently and pushing my body to the limits! 

Today's workout:

Squats:

85 lbs 20 reps

Dead lift:

65 lbs 15 reps

Repeat 5 X's

Leg press:

237 lbs 20 reps

Repeat 5 X's 

Abduction:

70 lbs 20 reps

Repeat 5 X's

Adduction:

70 lbs 20 reps

Repeat 5 X's 

Standing side raises:

20 lbs 20 reps per leg

Repeat 5 X's

Elliptical 40 mins

The changes begin

So like I said, I was going to be changing up my workouts a bit. Honestly I was sweating and struggling so much more today. I love making small changes that push my body to the limit! Let me know what you think

Today's workout:

Incline dumbbell curls:

12.5 lbs 12 reps per arm

Bentover dumbbell row:

20 lbs 20 reps per arm

Repeat 5 X's

T bar row:

Set1-2: 40 lbs 20 reps

Set3: 45 lbs 20 reps

Set4: 50 lbs 20 reps

Set5: 55 lbs 20 reps

With an incline plank in between till partner finishes set

Barbell drop set curl:

30 lbs 12 reps

20 lbs 12 reps

Incline sit ups:

25 lb plate as many reps as possible 

Repeat 5 X's 

Face pulls:

50 lbs 20 reps

Single arm cable curls:

20 lbs 12 reps per arm 

Repeat 5 X's 

Cardio stairs:

40 mins

More changes

So this week at the gym I'm going to be changing it up, yet again. Honestly I truly love doing this and I truly love knowing that it makes me feel the way it does. So this week between each workout, I'm going to be doing an abs exercise or body weight excercise just to keep the blood flowing and heart rate high. It's going to be great, so starting tomorrow get ready for some fun and exciting things to come!

Today's workout:

Flat chest press machine:

40 lbs 25 reps

Repeat 5 X's

Reverse curl:

40 lbs 20 reps

A-tricep extension:

50 lbs 20 reps

Repeat 5 X's

Chest press: resistance weight

40 seconds

Tricep press: resistance:

40 seconds

Repeat 5 X's 

Converging shoulder press:

25 lbs 20 reps

Lateral raise machine:

20 lbs 20 reps

Pec fly:

40 lbs 20 reps

Repeat 5 X's 

Cardio:

Stairs 40 mins

Not feeling great

I woke feeling like death today. So because I'm feeling so shitty my workout is not going to be the best, I'm sorry. I tried to push through it, but my chest was so heavy I couldn't breath. 

Today's workout:

Cable kick backs:

22.5 lbs 12 reps per leg

Goblet squats:

27.5 lbs 20 reps

Repeat 5 X's

Hyperextension:

25 lbs plate 20 reps

Kettle bell swing:

25 lbs 20 reps

Repeat 5 X's

Hack squats:

105 lbs 15 reps

125 lbs 15 reps

135 lbs 15 reps

155 lbs 15 reps

165 lbs 10 reps (2 sets)

Bulgarian squats:

35 lbs 10 reps per leg

Repeat 4 X's 

Cardio:

Elliptical 45 mins

Pump

So today I wanted to kill my arms and I did just that. It hurt so bad, but the pump felt AMAZING! 

Today's workout:

Shrugs:

2 X's 15 lb Dumbbells 30 reps

Standing military press: 

30 lb barbell 20 reps

Repeat 5 X's 

Seated diverging row:

Set1-2: 40 lbs 15 reps

Set3-5: 30 lbs 15 reps per arm

Cable preacher curls:

20 lbs 1 mins

Single arm cable curl:

To failure

Lat Pulldown: resistance

1 min 

Seated single arm curls:resistance

20 reps per arm

Cardio:

Elliptical 30 mins

The gym

Honestly the gym is like my own little sanctuary. I can get into the gym and forget EVERYTHING that is going on in my life. I go in and focus on my next rep, set, and push myself. I always try to push it to the next level and push through anything. It's relaxing and the best feeling in the world

Today's workout:

Pec fly:

1 min

Tricep extension machine:

1 min

Repeat 5 X's 

Overhead tricep extension:

1 min

Incline dumbbell bench press:

2 X's 15 lb Dumbbells 1 min

Repeat 5 X's

Incline bench press machine:

1 min

Single are tricep extensions:

15 lbs 20 reps per arm 

Repeat 5 X's 

Stairs:

Intervals 42 mins 

Hard work

today I literally killed my legs. I was pushing through my workout with everything I had. I love leaving the gym feeling accomplished the way I do! 

Today's workout:

Walking dumbbell lunges: 

2 X's 20 lb Dumbbells 10 reps per leg 

Repeat 5 X's

Leg press:

5 sets of heavy weight

Hamstring curls:

50 lbs 12 reps

Repeat 5 X's 

Leg extension:

Set1: 55lbs 12 rep

Set2-4: 60 lbs 12 reps

Set5: 65 lbs 10 lbs

Hack squat:

155 lbs 8-10 reps

3 sets 

Seated calf raises:

45 lbs 20-25 reps

5 sets

Cardio:

Elliptical 30 mins

Slow down

So about midway through my workout my body started to shut down. I don't know why but I was out of it. During cardio I couldn't stop watching the minuets tick away till it was over. Basically I was an all out mess today, but I didn't quit. I didn't stop. And I was not about to give up. I feel better knowing I finished my workout

Today's workout:

Hanging single arm dumbbell curl:

Set1-2:12.5 lbs 12 reps per arm

Set3-5: 15 lbs 12 rep

Dumbbell flyes: 

2 X's  10 lbs weights 20 reps 

Repeat 5 X's 

Shoulder press:

15 lbs 25 reps

Lateral raises:

10 lb dumbbell 12 reps per arm

Repeat 5 X's

Military press:

15 lbs 20 reps

Dumbbell row:

20 lbs 15 reps per arm

Repeat 5 X's 

Arm blaster bicep curls:

30 lbs 15 reps

Repeat 5 X's 

Hercules curls:

30 lbs 15 reps

Repeat 5 X's 

Stairs 42 mins

Extra time off

Soo lovely people it is Monday again and I am back on that gym grind! 💪 Well I had taken an extra day off this week because I was out of town, which for me, was a first in 2 years. It's weird not going through my workout routine, but I feel amazing!! It's good to take extra time off here and there because your body does need it. I'm back feeling better than ever 

Today workout:

Flat chest press:

Set1-2:35 lbs 15 reps

Set3-5: 45 lbs 15 reps

Cable cross over:

2 X's 15 lbs 12 reps

Flat tricep extension:

20 lbs 20 reps

Repeat 5 X's 

Incline chest press:

40 lbs 20 reps

Cable tricep extension:

30 lbs 15 reps

Repeat 5 X's 

Chest press machine: 

25 lbs 20 reps

Single are reverse grip tricep extension:

10 lbs 15 reps

Repeat 5 X's 

Cardio:

Stairs 42 min intervals

Pushing it!

I have really been pushing myself to ever limit. I want this and I'm getting there, slowly, but surely. For the first time in two years I'm missing a Saturday workout at the gym, but I'm hoping where I am tomorrow morning I'll be able to train a bit. 

Today's workout:

Barbell curl drop set:

30 lbs 15 reps

20 lbs 15 reps

Dumbbell rows:

20 lbs 12 reps per arm

Repeat 5 X's 

Face pulls:

Set1-4

50 lbs 20 reps

Cable curls:

50 lbs 15 reps

Set5: 30 lbs each workout till failure 

Rear delt fly:

40 lbs 20 reps

Repeat 5 X's

Dumbbell curls:

15 lb Dumbbells 15 reps per arm 

Repeat 4 X's

Set 5: till failure 

Cardio:

Stairs intervals 42 mins

Limits!

I always try to push the limits every workout I do! I never realize how hard I put in work until I look back out my workouts. Damn I killed it

Today's workout:

Cable cross over:

30 lbs 20 reps

Over head tricep extension:

20 lbs 20 reps

Repeat 5 X's

Incline smith machine chest press:

35 lbs 12 reps

Single arm tricep extension:

15 arms 12 reps 

Repeat 5 X's 

Reverse dumbbell tricep extension:

2 X's 10 lb Dumbbells 20 reps

Repeat 5 X's 

Single arm cable pull down:

15 lbs 12 reps per arm

Wide bar tricep push down:

50 lbs 20 reps

Repeat 5 X's

Back extension:

55 lbs 20 reps

Front raises:

10 lb dumbbell 10 reps per arms

Seated tricep machine:

20 lbs 15 reps per arm 

Repeat 5 X's 

Assisted dips:

40 lbs 12 reps

Repeat 3 X's 

Cardio:

Stairs 40 mins

Therapy

I don't know how people don't use the gym as therapy! Honestly I go there and just zone in and DESTROY ever rep and ever set! I LOVE it! 

Today's workout:

Smith machine squats:

Set1: 65 lbs 20 reps

Set2: 85 lbs 10 reps

Set3: 115 lbs 10 reps

Set4: 125 lbs 8 reps

Set5: 145 lbs 5 reps

Set6: 105 lbs burn out

Leg press:

120 lbs 15 reps

Repeat 5 X's 

Hip abduction:

65 lbs 20 reps

Repeat 5 X's

Hip adduction:

65 lbs 20 reps 

Repeat 5 X's

Standing calf raises:

65 lbs 15 reps

Repeat 3 X's

Seated calf raises:

75 lbs 15 reps 

Repeat 2 X's 

Hamstring girl:

50 lbs 15 reps

Repeat 5 X's 

Leg extension:

45 lbs 12 reps

Repeat 5 X's 

Stairs 40 mins

Form

People don't realize how crucial form is when they begin lifting. Honestly, it's more important to get the right function down then to just go through the motions because you're lifting heavier weight. You can hurt yourself, matter of fact, I did hurt myself that way. Now I have to alter every workout so I don't strain my shoulder more. Focus on form rather than weight, once form is down, go up in weight. 

Today's workout:

Dumbbell curls:

15 lbs 10 reps

Barbell shoulder press:

Set1:20 lbs 15reps

Set2:30 lbs 15 reps

Set3:40 lbs 15 reps

Set4: 30 lbs 15 reps

Set5: 20 lbs 15 reps

Flat bench barbell lateral extension:

20 lbs 12 reps

Standing lay push down:

30 lbs 12 reps

Repeat 5 X's 

Hercules curls:

30 lbs 15 reps

Cable row:

45 lbs 20 reps

Repeat 5 X's 

Military press:

15 lbs 24 reps

Repeat 5 X's

Stairs:

Intervals 

Cardio

When it comes to cardio, I have two favorite machines, stairs and elliptical. I like to alternate between the two every two weeks. So these next two weeks I'll be on the stairs for my cardio. 

Today's workout:

Flat smith machine chest press:

45 lbs 15 reps 

Repeat 5 X's

Cable cross over:

30 lbs 15 reps

Repeat 5 X's 

Tricep extension:

50 lbs 20 reps

Repeat 5 X's 

Incline chest press machine:

40 lbs 15 reps

Repeat 5 X's 

Dumbbell skull crusher:

12.5 lb Dumbbells 20 reps

Over head tricep extension:

20 lb dumbbell 15 reps 

Repeat 5 X's 

Chest press machine:

25 lbs 20 reps

Repeat 6 X's

Stairs 

38 min intervals between level 8-20 

Hello jello legs

Honestly I love when I have that heavy feeling in my legs after leg day, today is no different. I killed it 

Today's workout:

Goblet squats

27.5 lbs 20 reps

Jump squats

20 reps

Repeat 5 X's 

Box jumps

20 reps 

Repeat 5 X's 

Weighted step ups:

2 X's 10 lbs Dumbbells 10 reps per leg

Repeat 5 X's

Hack squats

Set1:105 lbs 20 reps

Set2: 155 lbs 12 reps

Set3: 155 lbs 15 reps

Set4-5: 175 lbs 8 reps

Smith machine Bulgarian squat:

Set1: 25 lbs 10 reps per leg 

Set2: 35 lbs 10 reps per leg 

Set3: 45 lbs 10 reps per leg

Set4: 55 lbs 10 reps per leg

Set5: 65 lbs 8 reps per leg 

Elliptical:

50 mins

It hurts so well!

The more I work hard the more I learn to enjoy the "pain". I love the sore muscles. I love feeling myself push myself. It feels so good. Most people will think I'm crazy for thinking that, but honestly, it's the best feeling ever! Learn to love it. Once you love it, it won't be a chore anymore

Today's workout:

Ez bar curl: reversed on a bench

30 lbs 15 reps

repeat 5 X's 

Preacher rope curls:

6 weight intervals, 10 reps per weight

Non stop through each interval

Repeat 5 X's 

Diverging seated row:

45 lbs 15 reps

Repeat 5 X's

Assisted pull ups:

40 lbs 15 reps

Repeat 5 X's 

Single arm Hanging cable curls:

15 lbs 15 reps per arm

Repeat 5 X's

Cardio 45 mins elliptical

So excited!

So excited. I've been watching what I eat this week and I'm loving the results already. I'm excited for the results cause I'm putting in the work. I feel amazing and more driven 

Today's workout:

Flat bench press machine:

50 lbs 15 reps

Repeat 5 X's 

Tricep extension: drop set

50 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 5 X's

Pec fly:

40 lbs 20 reps

Machine chest press:

30 lbs 20 reps

Repeat 5 X's 

Over head tricep extension:

Set1: 30 lbs 15 reps

Set2-5: 25 lbs 20 reps

Dumbbell skull crusher: 

2 X's 12.5 lbs 12 reps

Dumbbell tricep extension:

20 lbs 12 reps

Repeat 5 X's 

Cardio:

Elliptical 42 mins

People

I don't understand people. Like it makes NO sense to me why someone would like to bring another person down. Honestly, it's annoying, but I don't let it kill my motivation. It's inevitable, people will hate your struggle. Hate your drive. Hate your motivation, but that shouldn't side track you. That should not ruin your mindset. Just stay focused and forget what anyone else thinks. It's you versus the world. 

Today's workout:

Walking dumbbell lunges:

20 lb Dumbbells 10 reps per leg

Goblet squats:

30 lb dumbbell 20 reps

Repeat 5 X's

Leg press:

2 X's 45 plates 12 reps 

Repeat 5 X's 

Seated calf raises:

75 lbs 14 reps

Repeat 5 X's

Cable kick backs:

30 lbs 15 reps per leg

Repeat 5 X's 

Cardio:

Elliptical 35 mins

Goals!

Now I know we all set goals, but short term goals fall out. I always set a short term goal and a long term goal. Right now my short term goal is to cut fat and tone up in the next two months before I go on vacation, but I also have a long term goal. I always set two goals so I don't lose sight of why I started. Of what I truly want and that's a healthier happier lifestyle. I don't want to lose weight only for summer time. I want to look great year round. 

Today's workout :

Barbell curls:

20 lbs 10 reps

30 lbs 10 reps

40 lbs as many as you can 

Side raises:

10 lbs 10 reps per arm 

Repeat 5 X's

Military press:

3 sets behind head:

Set1: 15 lbs 20 reps

Set2-3: 25 lbs 20 reps

3 sets in front of head:

Set1-3:

35 lbs 20 reps

Lat Pulldown behind the head:

55 lbs 20 reps (5sets)

T-bar row:

40 lbs 20 reps

Set2-5: 50 lbs 20 reps

Cable curls: drop set: 

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

15 lbs 10 reps

Hammer curls:

7.5 lb Dumbbells

Repeat 5 X's 

Elliptical:

45 mins

The cut!

So I don't really bulk, but during bulking season, I watch what I eat much less. And starting today, which is a little under two months away from my big summer vacation, I am going to eat as healthy as possible. Not cheat meals. Just focus. I will do before and after pictures that I'll post on the last day I workout in San Diego before my trip. 

Today's workout:

Flat smith machine chest press:

45 lbs 15 reps

Machine chest press: seated

45 lbs 15 reps 

Repeat 5 X's

Up right smith machine row:

20 lbs 15 reps

Incline chest press:

40 lbs 15 reps

Repeat 5 X's 

Tricep extension:

Set1: 40 lbs 30 reps

Set2-5: 50 lbs 20 reps

Ez bar reverse skull crusher:

30 lbs 15 reps

Repeat 5 X's

Seated shoulder press machine: single arm

20 lbs 10 reps per arm

Repeat 5 X's 

Elliptical:

30 mins HIIT