Killer leg day

So I'm sorry for posting so lay had some stuff to do. I promised a transformation pic and I'm going to be posting what I looked like when I decided to cut down for vacation and what I look like now. I will also try to post while I'm away, though I may have trouble doing that. Oh and I'm going to post the same picture from today and one the last day I'm in Mexico. 

Today Workout:

Super sets!:

Hack squat:

105 lbs 20 reps (set1)

125 lbs 20 reps (set2)

145 lbs 16 reps (set3) 

165 lbs 16 reps (set4)

175 lbs 12 reps

Leg press:

167 lbs 20 reps (set1)

217 lbs 20 reps (set2-3)

267 lbs 15 reps (set4-5)

Bulgarian squats:

35 lbs 10 reps per leg (set1)

55 lbs 10 reps per leg (set2-3)

65 lbs 10 reps per leg (set4-5)

Hip thrust:

60 lbs 20 reps

Repeat 5 X's

Goblet squats: 

27.5 lbs 20 reps

Donkey kicks:

10 reps per leg

Repeat 5 X's 

Cardio:

Treadmill 40 mins

Tomorrow...

So today was my last arm day in the gym for two weeks. I'll be on vacation with my family and not sure if I'll be near a gym. So I decided to buy resistance bands and train with those for my vacation time. Now, I have not trained regularly with resistance bands and I'm not sure how well it's going to go. But what I do know is, I'm still going to be working my ass off

Today's workout:

Front press:

35 lbs 15 reps

Read delt flys:

2 X's 10 lb Dumbbells 15 reps

Repeat 5 X's 

Cable preacher curl drop set:

35 lbs 10 reps

30 lbs 10 reps

25 lbs 10 reps

20 lbs 10 reps

Concentration curls:

2 X's 12.5 lb Dumbbells 12 reps

Repeat 5 X's 

Diverging lat pull down:

45 lbs 20 reps

Repeat 5 X's

Cardio: stairs intervals 30 mins

Pushing it!

I'm truly pushing myself so hard it's crazy! I never imagined that I would be able to do this much physical work, but I'm glad I started too. I'm truly so happy with the way my body is adapting to the new limits and strains. I know I'm going to be EXHAUSTED by Saturday, but I'm ready for the pain of growing one step closer to my goals. 

Today's workout:

Flat chest press:

30 lbs 15 reps

Ez bar skull crusher:

30 lbs 20 reps

repeat 5 X's

Tricep extension: drop set 

50 lbs 12 reps

40 lbs 12 reps

Repeat 5 X's

Reverse curl tricep extension:

40 lbs 20 reps

Repeat 5 X's

Laying tricep extension:

20 lbs dumbbell 20 reps

Shoulder raises:

7.5 lb dumbbell 12 reps per arm

Repeat 5 X's 

Cardio:  treadmill 42 min

My legs

My poor legs! Sometimes I wonder if they'll snap, then I realize that I have massive quads and they shouldn't be giving in. I trained legs so hard today that I thought I was going to puke. It hurt so good! 

Today's workout:

Squats: 

65 lbs 20 reps(set1)

85 lbs 20 reps:(2-5)

Hack squats:

125 lbs 15 reps

Repeat 5 X's

Hamstring curl:

55 lbs 12 reps

Repeat 5 X's 

Abductor:

60 lbs 20 reps

Adductor:

60 lbs 20 reps

Repeat 5 X's 

Cardio:

Elliptical 35 mins

Killing it!

Honestly I knew I was going to go in hard this week, but I didn't know how hard. I do today. In completely and utterly destroyed. My body aches and hurts. But I'm in love with this feeling. Today's workout was something else 

Today's workout:

Cable row:

70 lbs 15 reps

Lat Pulldown:

65 lbs 15 reps

Repeat 5 X's

Barbell curl: drop set

40 lbs 10 reps

30 lbs 10 reps

Repeat 5 X's

Rear delt fly:

45 lbs 20 reps

Dumbbell curls:

12.5 lbs 45 secs

Repeat 5 X's

Treadmill sprints:

37 mins

Last week!

It's my last week of weight training before I go on vacation and I'm going to be posting a before and after pic from when I started cutting down for my trip on Saturday. Hopefully I've done enough work to show significant change. And I'm Also going to do the after pic from Saturday and an after pic of vacation. I'm going to be resistance training for two weeks and I wanna know if I'll thin down or anything with resistance bands and running. So stay tuned! I'm going to try and keep up with my blog , but I'll be in Mexico and won't be able to use my phone as much so I'll try my best

Today's workout:

Incline chest press machine:

40 lbs 20 reps

Repeat 5 X's 

Tricep extension drop set:

55 lbs 10 reps

45 lbs 10 reps

35 lbs 10 reps

25 lbs 10 reps

Repeat 5 X's 

Pec flys:

45 lbs 15 reps

Seated tricep extension machine:

30 lbs 20 reps

Repeat 5 X's

Dumbbell skull crusher:

2 X's 15 lbs 20 reps

Overhead tricep push down:

20 lbs 20 reps

Repeat 5 X's 

Cardio:

Elliptical 40 mins

Looking back

Five years ago, I never imagined myself where I am today. I have always played some type of sport in my life, but I never put my all into it after my accident. So at one point I never imagined myself running again. And looking back now I am blessed. Today I was able to not only train, but also run 4 miles. I know, crazy right? But honestly I am so proud of how far I have come in my journey. 

Today's workout:

Leg circuit:

Squats: 50 lbs barbell 20 reps

Box jumps: 20 reps

Bulgarian split squat: 50 lbs barbell 10 reps per leg

Squat jacks: 20 reps

Repeat 5 X's

Hyperextension: 25 lbs plate 20 reps

Goblet squats: 27.5 lb dumbbell 20 reps

Repeat 5 X's 

Cardio:

Ran 4 miles

Fitness

Gosh I love working out. And it's not even just working out its the lifestyle that comes with it. It's an entire lifestyle. It's not just "oh I like to go to the gym". It's more of; I like working out, I will eat healthy, I'll build others up, gain confidence, be happier, and so on. I don't know anyone who wouldn't want that for themselves. 

Today's workout:

Barbell curl:

40 lbs 10 reps

Repeat 5 X's

T bar row:

50 lbs 20 reps

Repeat 5 X's 

Concentration curl:

12.5lbs 10 reps per arm

Hammer curl:

12.5 lbs till failure

Wide grip Cable curl:

50 lbs 15 reps (2 sets)

40 lbs 15 reps (3 sets)

Single arm cable curl:

20 lbs 12 reps per arm

Repeat 5 X's 

Cardio:

Elliptical 40 mins

Cardio!

No one really loves cardio, and if you think you do, you don't. It's just not one of those things I look forward to every morning when I wake up, but I get it done. And if there is anything I hate more than cardio, it's doing cardio on a treadmill. Has that stopped me? No, no it hasn't and it's terrible. Running works better for me when it comes to losing fat. 

Today's workout:

Ez bar skull crusher:

30 lbs 20 reps

Laying dumbbell extension:

20 lbs 20 reps

Repeat5 X's 

Incline chest press machine:

40 lbs 15 reps

Front raises:

10 lbs 12 reps per arm

Repeat 5 X's

A frame tricep push down:

50 lbs 20 reps

Single arm tricep push down:

20 lbs 12 reps per arm 

Repeat 5 X's

Treadmill sprints: 38 mins

1 mins walk 1 min sprint 

I train legs twice a week

So I love training. I train 6 days a week and that offers me the opportunity to train every body part twice a week. Which honestly I love. Not a lot of people like to do that, but it works for me. And many people don't hit legs like that, but I do. One day is for heavy lifting while the other day I usually will do some resistance, light weight, or body weight training. So I guess that's my secret. I've been asked many times how I get my back side the way I do and that's it I guess. 

Today's workout: 

Squats:

65 lbs 10 reps pause 30 secs 10 reps

85 lbs 20 reps

105 lbs 15 reps (2sets)

125 lbs 12 reps 

Goblet squats:

30 lbs 20 reps after each squat set

Repeat 5 X's

Leg extension:

55 lbs 15 reps

Repeat 5 X's 

Calf raises: 

85 lbs 20 reps

Repeat 5 X's 

Hamstring curls:

60 lbs 12 reps

Repeat 5 X's

Hip abductions:

60 lbs 20 reps

Repeat 5 X's

Hip adduction:

60 lbs 20 reps

Repeat 5 X's

Elliptical 36 mins

I'm dead already!

You know how some guys train to feel like they have been hit by a bus, I feel like that today. It hurts. My entire body is aching from my workout but honestly it feels amazing!! I love being sore and actually feeling how amazing my workouts are. 

Today's workout:

Cable row:

70 lbs 15 reps

Repeat 5 X's

Lat Pulldown:

65 lbs 15 reps

Repeat 5 X's 

Cable curls:

50 lbs 15 reps

Single are standing cable row:

30 lbs 12 reps per arm 

Repeat 5 X's 

Barbell curls:

30 lbs 20 reps

Dumbbell row:

20 lbs 15 reps per arm

Repeat 5 X's

Treadmill: 40 mins

Diet!

So I've hit a plateau with losing weight. I've been consistent for the last month and honestly, I wanna come down 12 lbs.  So I've decided to clean my diet up significantly. And today is day one of a real caloric deficit. Oh the struggle truly begins

Today's workout:

 Flat chest press machine:

40 lbs 20 reps

Repeat 5 X's 

Over head tricep extension:

30 lbs 20 reps

Reverse curls tricep pushdown:

40 lbs 20 reps

Repeat 5 X's

Seated chest press machine:

30 lbs 20 reps

Pec fly machine:

40 lbs 20 reps

Repeat 5 X's 

Dumbbell skull crusher:

2 X's 15 lb Dumbbells 14 reps

Repeat 5 X's

Elliptical 40 mins

Bad ideas

I tend to have many bad ideas. For instance, I thought that training legs today after being in heels for 7 hours last night was smart, not smart, very bad idea. I'm pretty sure my toes will be numb for the next 2 days now. But I did have an amazing workout

Today's workout:

Squats:

65 lbs 20 reps

85 lbs 20 reps

115 lbs 12 reps (2 sets)

125 lbs 8 reps

135 lbs 6 reps

145 lbs 4 reps

Hip adduction:

60 lbs 20 reps

Repeat 5 X's

Hip abduction:

60 lbs 20 reps

Repeat 5 X's

Leg press:

217 lbs 20 reps

267 lbs 15 reps (5 sets)

Hack squat:

155 lbs 12 reps

Repeat 5 X's

Elliptical 45 mins

Regret

I'll probably regret this workout tomorrow because my body is ALREADY feeling sore. Honestly I don't think I have been this focused on one goal before. 

Today's workout:

Cable row:

55 lbs 20 reps (1st set)

60 lbs 20 reps

Ez bar curl:

30 lbs I'll failure 

T- bar row:

50 lbs 20 reps

Hammer curls:

12.5 lb Dumbbells 45 seconds

Repeat 5 X's 

Single arm dumbbell row:

20 lbs 15 reps

Barbell curls:

40 lbs till failure

Repeat 5 X's 

Weighted crunches:

70 lbs 20 reps

Plank: 

Till failure 

Repeat 3 X's 

Stair master: 

30 mins 

Destroyed my triceps!

So today I was solo in gym, which I don't really like, but it helped me focus a bit. I destroyed my triceps so amazingly today!  It was tough but I pushed it. One a side not, my hips down are still sore from legs yesterday. 

Today's workout:

Ez bar skull crusher:

30 lbs 15 reps

Laying dumbbell extension:

20 lb dumbbell 15 reps

Repeat 5 X's

Pec fly machine:

45 lbs 20 reps

Repeat 3 X's

Reverse curl tricep extension:

40 lbs 20 reps

Repeat 5 X's

A-frame tricep extension drop set:

50 lbs 12 reps

40 lbs 12 reps

30 lbs 12 reps

25 lbs 12 reps

Repeat 5 X's 

Seated shoulder press machine:

20 lbs 15 reps

Repeat 5 X's 

Single arm cable pushdown:

15 lbs 15 reps

Repeat 5 X's

Weighted crunch machine:

70 lbs 10 reps

Repeat 10 X's

Elliptical:

40 mins

Leg day!!

I love training in general, but honestly, I LOVE legs! And today is no different. I'm literally just killing my workouts because I love this. I have so much love for this and I don't ever want that to fade! 

Today's workout:

Walking dumbbell lunges:

2 X's 20 lb Dumbbells 12 reps per leg

Repeat 5 X's

Cable kick back:

32.5 10 reps per leg

Repeat 5 X's 

Hyper extension:

25 lb plate 20 reps

Goblet squat: 

27.5 lbs 20 reps

Repeat 5 X's

Hack squat:

Weight between 155-185 lbs 

10-16 reps

Leg press:

Max weight at 20 reps

Repeat 5 x

Elliptical: 35 mins

Hard hitting!

Today I had a crazy hard hitting back and bi day! Honestly I already feel sore and destroyed, but I love it. I do this for a reason and it's to constantly get better

Today's workout:

Super sets:

Cable row:

55 lbs 20 reps

Single arm cable curls:

20 lbs 12 reps per arm

Repeat 5 X's 

Lag Pulldown:

50 lbs 20 reps

Ez bar barbell curls:

20 lbs to failure 

Repeat 5 X's 

Concentration hammer curls:

10 lb Dumbbells till failure 

Standing barbell row:

30 lbs 15 reps

Repeat 5 X's 

Stairs:

30 mins fat burn cycle

Basically

Sometimes I hate training with a guy because they tend to focus on workouts that I don't necessarily focus on. But it's all good. I killed it as always. 

Today's workout:

Smith machine Front press:

85 degree bench

35 lbs 15 reps

Repeat 5 X's 

65 degree chair

35 lbs 15 reps

Repeat 5 X's

45 degree chair

35 lbs 15 reps

Repeat 5 X's

20 degree chair press:

35 lbs 15 reps

Repeat 5 X's

Flat bench over head tricep extension:

20 lbs 20 reps

Repeat 5 X's 

Elliptical: 32 mins

Hard hitting legs

I had one of the most hard hitting leg workouts in a LONG time. I literally killed my legs, quads, hamstrings, glutes and calves. Literally hips down are on fire. 

Today's workout:

Super set:

Box squats:

65 lbs 20 reps

85 lbs 20 reps

Repeat 4 X's 

Hack squat

105 lbs 20 reps

Repeat 5 X's

Calf raises:

75 lbs 15 reps

Repeat 5 X's 

Leg extensions

55 lbs 12 reps

Repeat 6 X's 

Hamstring curls:

55 lbs 12 reps 

Repeat 5 X's

Elliptical: 45 mins rolling hills

Killed my arms

I really can not lift my arms. It's the best feeling in the world. It's kinda funny really to be so sore that it feels good! I destroyed my workout and I love it!! 

Today's workout:

Barbell straight raise:

35 lbs 15 reps

Rear delt flyes:

12.5 lb Dumbbells 12 reps

Repeat 5 X's 

Single arm cable concentration curl:

20 lbs 15 reps per arm

Hammer curls:

12.5 lbs Dumbbells 45 sec 

Repeat 5 X's 

Arm blaster cable curls:

40 lbs 45 seconds

Repeat 5 X's 

Mini arm circuit:

Resistance machines

Lat Pulldown: 30 sec

Preacher curl: 30 sec

Resistance band curls: 30 sec

Repeat 5 X's 

Elliptical 40 mins

Struggle!

I have been struggling to get to sleep and I can feel it in my workouts. Honestly when you're in the gym, I don't know how people can be out late or up late. I cannot function the next morning. And that's what I've been dealing with the past few days. 

Today's workout:

Single arm tricep extension:

10 lbs 12 reps per arm

Incline chest press machine:

35 lbs 15 reps 

Repeat 6 X's 

Tricep extension dropset:

50 lbs 12 reps

40 lbs 12 reps

30 lbs 12 reps

25 lbs 12 reps

20 lbs 12 reps

Reverse grip tricep extension:

25 lbs 30 reps

30 lbs 30 reps repeat 4 X's 

Flat chest press machine:

30 lbs 20 reps

Repeat 5 X's 

Sleep

Today was a hard one for me. I woke up feeling like I was ready to get back to bed. It was so bad that I even cut my workout short. I didn't sleep much last night and didn't think it would be this bad, it was. Although I still got a pretty hard hitting glute workout in today!

Today's workout:

Hack squat:

105 lbs 20 reps

125 lbs 15 reps (2 sets)

135 lbs 15 reps

145 lbs 15 lbs 

155 lbs 15 reps

T-Bar squat:

60 lbs 12 reps

70 lbs 12 reps repeat 4 X's 

Leg press:

5 sets 20 reps

Hip thrust:

60 lbs 20 reps

Repeat 5 X's