Try new things

For me at least, to keep my body evolving I need to change it up consistently. And today I did just that. I'm adding different workouts into my routine because I want to continue to see my body change. 

Today's workout:

Hack squats:

125 lbs 20 reps(2sets)

135 lbs 15 reps (2sets)

145 lbs 12 reps

Dumbbell lunges:

2 X's 20 lbs 12 reps per leg

Repeat 5 X's

Elevated goblet squat:

35 lbs 15 reps

Hip thrust:

60 lbs 20 reps

Repeat 5 X's

Squats:

65 lbs 20 reps 

Repeat 5 X's

Cardio:

Cycling 1 hour 

So tired

Sometimes I wonder how and why in so tired. I get a good amount of sleep and I eat a good amount of food a day, but I find myself struggling through my workouts. I'm not sure if it's because I'm pushing myself or if I'm just extremely exhausted, but it feels like I work 3 X's as hard for this. To me that's very satisfying. I love knowing I'm pushing my body to its limits. 

Today's workout:

Dumbbell rows:

20 lbs 20 reps per arm

Barbell curls:

30 lbs 15 reps

Repeat 5 X's

Hammer curls:

2 X's 15 lb Dumbbells 15 reps per arm

Cable row:

55 lbs 20 reps

Repeat 5 X's

Face pulls:

40 lbs 20 reps

Cable curls:

50 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical:

20 mins intervals

Treadmill:

10 mins high incline speed 4.5 mi

Keep is different

So I'm trying to cut down 10-12 lbs. And honestly, it's the hardest thing EVER. I'm really trying my hardest to get to where I want to be and I'm struggling. So I decided to change it up a bit. With every cardio session I do, I'm gonna do 10-15 mins of sprints along with it. Honestly, it felt amazing to kill the sprints after being on the stairs. I'm going to have to keep my body guessing at what's coming next if I wanna see changes consistently. 

Today's workout:

Seated over head cable extension:

40 lbs 20 reps

Assisted dips:

20 lbs 12 reps

Repeat 5 X's

Close grip chest press:

35 lbs 15 reps

Dumbbell kick back:

12.5 lbs 15 reps per arm

Repeat 5 X's 

Pec fly:

40 lbs 20 reps

Tricep push down:

50 lbs 20 reps

Repeat 5 X's 

Cardio:

Stair master: 20 mins

Treadmill sprints: 12 mins 

Oh leg day..

Sometimes I wonder why I do this. Then a few weeks later, when I can add more weight or reps, I'm happy I didn't give up. It's all a process. Your body adapts to things so beautifully and easily, it can shock you. I personally, LOVE to push my limits. I think it feels so good to do so. 

Today's workout 

Squats:

65 lbs 20 reps

115 lbs 15 reps(4 sets)

Leg press:

200 lbs 15 reps

Repeat 5 X's

Leg press calf raises:

80 lbs 20 reps

Goblet squats:

30 lbs 20 reps

Repeat 5 X's

Abductor:

60 lbs 20 reps

Repeat 5 X's

Adductor:

60 lbs 20 reps

Repeat 5 X's

Cardio:

Elliptical 30 mins

What drives you?

I get this asked to me consistently. "What pushes you to train?" "How did you come so far?" And so on. Well truth is, I woke up. And no, not in like an enlightened way. I literally, WOKE UP one morning and decided that I was going to start running. So I ran and ran and ran. For two months straight, I would wake up and run 2-3 miles a day. I struggled to run for a long distance. But I did it. And I cleaned up my diet. And as soon as I saw results, I changed my life. I lost 20 lbs that summer. And kept it off because I continued to workout and kept my diet "clean". I'm not a clean eater or anything like that. I do treat myself. I eat junk food but I also incorporate it into my diet 

Today's workout:

Hercules curls:

20 lbs 12 reps

Lat pull down:

55 lbs 15 reps

Repeat 5 X's

Rear delt fly:

2 X's 12.5 lbs 12 reps

Concentration dumbbell curls:

2 X's 15 lbs 10 reps

Repeat 5 X's

T bar row:

50 lbs 20 reps

Laying curls:

40 lbs 15 reps

Repeat 5 X's

Elliptical:

30 mins elevated completely with a resistance at 20 

Good to be back!

It took me a few weeks, but I'm back to it I have my endurance back and most of my strength. I honestly feel sooo refreshed and excited to be back in the groove. Time to focus and crack down! I'm going to be doing a bunch of superset excercises over the next few months

Today's workout:

Medicine ball chest press:

2 X's 20 lbs 15 reps

Cable cross over:

2 X's 15 lbs 12 reps

Repeat 5 X's

Reverse curls:

45 lbs 20 reps

A-frame tricep extension:

50 lbs 20 reps

Repeat 5 X's

 

Machine shoulder press:

25 lbs 12 reps

Trap raises:

20 lbs 15 reps

Repeat 5 X's

Cardio:

Stairs intervals:

30 mins

Cardio

When is comes to cardio, the best things to do, is constantly switch is up AND make it fun. So I was getting bored of my typical routine and decided to take a cycling class. Which honestly was an amazing workout plus it was also very fun. In order to get your body to keep changing and moving forward, you have to keep it guess. 

Today's workout: 

Circuit:

Squats:

50 lbs 20 reps

Box jumps:

20 reps

Bulgarian squats:

50 lbs 10 reps per lex

Squat jacks:

20 reps

Repeat 5 X's

Hyper extension:

25 lbs 20 reps

Repeat 5 X's

Cardio:

Cycling 1 hour

Dead

Dead is what my body feels like today. Honestly my upper body has not felt this sore in such a long time and I love it. Since I didn't have time to hit the gym while I was in Mexico, I feel like I need a lot of toning to do. It's crazy, you can work for 3 years but it can be undone in two weeks. I'm sure it has to do with me not eating very healthy while I was there but it's ok. I needed the break

Today's workout:

Concentration barbell curl:

20 lbs 20 reps

Single arm dumbbell curls:

2 X's 12.5 lbs 12 reps per arm

Repeat 5 X's

Laying cable curl:

40 lbs 12 reps

Hercules curls:

30 lbs 15 reps

Repeat 5 X's

T-bar row:

45 lbs 20 reps

Military press:

15 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical 30 mins

Criticism

Honestly, I feel like my entire life I've been living under the blanket of people's words. Silly,right? Well when you grow up with immigrant parents, you tend to stay close to the community whose kids all understand that feeling. Growing up in such a right knit community everyone knows everyone, which means that when someone thinks there is something "wrong" with you, everyone talks. Being the fat kid of my age group, I always felt like people were talking about me. Whether that is true or not, I always felt the need to be skinny. Now that I'm older and could careless what people think of me, I'm not trying to be skinny. I've gone through my fair share of starving, carb cutting, and pretty much every other unhealthy thing out there. But now, I'm doing it the right way. I truly just watch my calorie intake and outpour. It takes time, but it's worth it. Don't worry what others will say, focus on your self. 

Today's workout:

Seated overhead tricep extension:

20 lbs 20 reps

Repeat 5 X's

Laying dumbbell skull crusher:

2 X's 12.5 lbs 15 reps

Repeat 5 X's

Pec fly:

40 lbs 20 reps

Shoulder raises:

10 lbs 12 reps per arm

Repeat 5 X's

Reverse curl:

40 lbs 10 reps

Tricep push down:

45 lbs 10 reps

35 lbs 10 rep

Repeat 5 X's

Stair master:

30 min intervals

Hello jello

For the most part I try to destroy my legs every time I train legs. Why, I'm not quiet sure, but I love feeling like I have really pushed myself. And today that is what I really did 

Today's workout:

Hack squat:

105 lbs 20 reps (2 sets)

125 lbs 15 reps (3sets)

Dead lift:

65 lbs 15 reps

Repeat 5 X's

Hamstring curls: 

40 lbs 15 reps

Leg extension:

45 lbs 15 reps

Repeat 5 X's

Calf raises in leg extension:

70 lbs 20 reps

Repeat 5 X's

Hip thrust:

60 lbs 20 reps

Repeat 5 X's

Cardio:

Elliptical 30 mins

Back into it!

The more I change things up the better I feel. Honestly, I feel like I'm getting back into the swing of things and I LOVE it. Starting to feel like I can lift like I was before. 

Today's workout:

Cable rows:

55 lbs 20 reps

Lat pulldown:

45 lbs 20 reps

Repeat 5 X's

Barbell curls:

30 lbs 16 reps

Dumbbell lat raises:

2 X's 10 lbs 12 reps

Repeat 5 X's

Cable curls:

40 lbs 15 reps

Hammer curl:

2 X's 10 lbs 12 reps per arm 

Repeat 5 X's

 

Cardio: elliptical 30 mins

Getting there

So I'm getting back into the feel of the gym. I'm mostly pushing myself to go harder and harder because I'm ready to get to, and go past where I already was. It's all a mindset and my mind is set in getting there

Today's workout:

Flat chest press machine: 

40 lbs 20 reps

Incline Chest press machine:

40 lbs 15 reps

Repeat 5 X's 

Overhead cable 

extension:

35 lbs 20 reps

Tricep push down:

40 lbs 20 reps

Repeat 5 X's

Pec fly machine:

40 lbs 15 reps

Single arm tricep pushdown machine:

25 lbs 12 reps per arm

Repeat 5 X's

Cardio:

Stairs intervals 25 mins

The aches

The aches and pains of my journey are honestly what keep me going. When I feel strained or tired, I feel myself getting stronger. Day in and day out I try to push myself to the limit, to my breaking point. And honestly, that's what I love about the journey. I used to fixate on my "goal body" and reaching that point, but I'm beginning to understand that the journey to that goal, is what it most important. 

Today's workout:

Squats:

50 lbs 20 reps

Cable kick backs:

22.5 lbs12 reps per leg 

Repeat 5 X's

Hype extension:

25 lbs 20 reps

Goblet squats:

27.5 lbs 20 reps

Repeat 5 X's

Leg press:

217 lbs 15 reps

Repeat 5 X's

Cardio:

Stairs intervals 15 mins

Elliptical: 25 mins

Ugh

I'm really struggling to get back into the motion of fitness. It is difficult and exhausting right now. And the frustration of not being able to lift like before is there. I'm not going to give up. I gotta keep going. 

Today's workout:

Diverging seated row: 

40 lbs 15 reps per arm

Repeat 5 X's

Rear delt fly:

40 lbs 15 reps

Repeat 5 X's

Ez bar curl:

30 lbs 15 reps

Concentration curl:

2 X's 10 lb dumbbell 15 reps

Repeat 5 X's 

Military press:

15 lbs 12 reps

Repeat 5 X's

Cable curls:

40 lbs 10 reps

50 lbs 5 reps

60 lbs 3 reps

Isolation curls: 

10 lbs 10 reps per arm

Repeat 3 X's

It hurts

It's honestly the most hurtful pain I've felt coming back to the gym. I'm sore from head to toe. But I'm glad to be back. I forgot to post my before trip/ after trip photo yesterday so here it is.. 

Today's workout:

Smith machine flat chest press:

25 lbs 15 reps

Repeat 5 X's

Cable cross over:

20 lbs 12 reps 

Repeat 5 X's

Tricep extension:

40 lbs 20 reps

Repeat 5 X's

Reverse curl tricep extension:

40 lbs 20 reps

Chest press machine:

25 lbs 20 reps

Repeat 5 X's

Elliptical:

25 mins

Liss

The struggle

Taking time away from the gym was nice, but I'm really feeling it. I feel like I lost so much lifting capability it's crazy. I love being back in the gym, but I feel like a beginner again. 

Today's workout:

Squats:

65 lbs 20 reps

105 lbs 12 reps ( repeat 4 X's )

Leg press:

5 sets of weight that's challenging you

Hip abductions

55 lbs 20 reps

Repeat 5 X's 

Hip adduction:

55 lbs 20 reps

Repeat 5 X's

Calf raises in leg extension:

70 lbs till failure 

Repeat 5 X's 

Leg extensions:

55 lbs 15 reps

Repeat 5 X's

Cardio:

HIIT treadmill for 25 mins

I'm back!!!

 I've been gone for two weeks and I'm so sorry. I planned on working out on my vacation, but had to get my wisdom teeth extracted (great trip, right?) and was not able to eat for 6 days. I was living on Powerade and was extremely week. So I took the last week of my vacation to just rest. Yes, it sucked, but I'm back in the gym and feeling better than ever. 

Oh, I have a before/after pic from before my trip and after my trip to post, and that'll be up tomorrow. 

Today's workout:

Cable row:

55 lbs 15 reps

Lat pulldown:

55 lbs 15 reps

Repeat 5 X's

Barbell curls:

30 lbs 15 reps

Seated hammer curls:

12.5 lbs 15 reps per arm

Repeat 5 X's

Cable curls:

40 lbs 15 reps

Repeat 5 X's

Cardio:

Stairs 25 mins