The burn

As I'm working out I'm adding in variations of sets and reps. I love being able to change it up and to push myself. Today was a tough training session. My quads, calves, and glutes are all on fire. I'm exhausted and can feel my body getting sore. 

Squats:

65 lbs 20 reps (sumo)

85 lbs 16 reps

105 lbs 16 reps

115 lbs 12 reps

125 lbs 10 reps

Leg press:

Heavy weight 15 lbs 

Repeat 5 X's

Hack squat: 

130 lbs 12 reps 

Repeat 5 X's

Leg extensions:

55 lbs 12 reps ( 2 sets)

60 lbs 12 reps

65 lbs 10 reps

70 lbs 10 reps

Hip thrust in leg extension:

70 lbs 15 reps

Repeat 5 X's

Calf extensions:

100 lbs 20 reps

Repeat 5 X's

Cardio:

Treadmill incline 15% speed 4.2 mph for 35 mins

Change

I want to see growth and change! That's what I'm working for. I want to see my body change and see what I can do for myself. This is what I truly want and that's what I'm going to push for! I'm lucky enough to have this opportunity to make myself healthier and better and that's what I'm going to do! 

Todays workout:

Lat pushdown:

50 lbs 15 reps

Lat pulldown:

45 lbs 20 reps

Repeat 5 X's

Dumbbell curls:

12.5 lbs 10 reps per arm

Hammer curls:

12.5 lbs 12 reps per arm

Repeat 5 X's

Rear delt flys:

40 lbs 15 reps

Repeat 5 X's

Hercules curls:

40 lbs 15 reps

Barbell curls:

20 lbs 15 reps

Repeat 5 X's

Cardio:

Treadmill 35 mins

Clean eating

Typically, I don't clean eat. Mainly because I don't have the willpower nor do I truly know how to do in a way that I can stick to it. So starting next Monday I'm going to significantly clean up what I eat. I will post pictures of the changes in my body every 4 weeks. 

Today's workout:

Cable cross over:

30 lbs 15 reps

Chest press machine:

20 lbs 15 reps

Repeat 5 X's

Assisted Tricep dips:

30 lbs 12 reps

Repeat 5 X's

Seated overhead tricep extension:

20 lbs 20 reps

Repeat 5 X's

Tricep cable push down:

50 lbs 20 reps

Overhead cable extension:

40 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical 35 mins 

Treadmill: 

Legs hurt

Today I switched it up a bit. I thought I was giving my legs a break, but I'm still going to be so sore. I switched up my workouts today and I loved the combo of squats into lunges. I love trying new things and finding new ways to push my limits. 

Free weight squats:

90 lbs 15 reps

Barbell lunges:

60 lbs 10-12 reps

Repeat 4 X's

Leg press:

90 lbs 20 reps 

Repeat 4 X's

Leg curls:

79 lbs 15 reps

Repeat 4 X's 

Leg extensions:

70 lbs 10 reps

Repeat 4 X's

Cardio:

Power walk on elevated treadmill 

Progress

I don't remember the last time I ACTUALLY destroyed my arms like this. It was a long time ago. I feel the burn in my arms from my workout...STILL. I love knowing I pushed my body far enough for it to have made progress. Progress to me is a funny thing. I don't ever count pounds. I simply know I'm doing well in the gym by how my clothes fit and how I look underneath them. Before I would fixate on the number on the scale. I ALWAYS had to be under 120 lbs.  Which yes, that would be nice, but it's not practical for me anymore. Because I rather lift weights then do cardio for 4 hours a day. I don't want to be "skinny" I want to be fit and healthy. This is my journey to that! 

Today's workout:

Cable rows:

60 lbs 15 reps

Bent over dumbbell row:

40 lbs 15 reps

Repeat 5 X's

Hercules curls:

40 lbs 15 reps

Repeat 5 X's

Standing military press barbell:

20 lbs 20 reps

Repeat 5 X's

Barbell curls:

30 lbs 15 reps

Dumbbell curls:

2 X's 12.5 lbs till failure

Repeat 5 X's

Lat cable push down:

50 lbs 20 reps

60 lbs 15 reps (repeat 4 X's)

Laying cable curl:

40 lbs 15 reps

Repeat 5 X's

Cardio: speed walk on treadmill with it elevated at 15%

Hard work

I'm a firm believer in hard work never quitting. That's one of the reasons why I won't give up. I won't stop. I'm going to push it till I reach my goals and past that. I love this and everyday in the gym I'm reminded of it!

Flat bench press:

30 lbs 20 reps

Seated shoulder press machine:

20 lbs 12 reps 

Repeat 5 X's

 Skull crusher:

30 lbs 15 reps

Tricep extension:

25 lbs 20 reps

Repeat 5 X's

Cable tricep push down:

50 lbs 15 reps

Over head tricep extension:

40 lbs 20 reps

Repeat 5 X's

Cardio:

Treadmill: elevated at 15% speed 4.2 mph

Killed legs

I pushed it to a breaking point today. I feel it already. My body is going to be sore. I love working myself to the limit and today I did just that! I pushed myself on workouts I haven't done in a while and I love this feeling

Today's workout:

Barbell squats:

60 lbs 15 reps

Jump squats:

20 reps

Repeat 5 X's

Cable kick backs:

40 lbs 10 reps per leg

Hip thrust:

60 lbs 15 reps

Repeat 5 X's

Leg extensions:

55 lbs 12 reps

Leg press:

120 lbs 12 reps

Repeat 5 X's

Calf raises:

90 lbs till failure 

Repeat 5 X's

Cardio: elliptical: 35 mins

Work

This week I've really been pushing myself to my breaking point. I don't want to be stopped and I'm in a mindset to where I won't be. I'm working hard in every aspect of my life to create a better version of myself. Don't get side tracked or pushed back. If you want this, work for it!

Today's workout:

Cable curls:

50 lbs 15 reps

Standing cable row:

60 lbs 20 reps

Repeat 5 X's

Barbell curls: 

40 lns 8 reps

Hammer curls:

2 X's 12.5 lbs 10 reps per arm

Repeat 5 X's

Front raises:

2 X's 10 lbs 12 reps per arm

Diverging row: 

50 lbs 15 reps

Repeat 5 X's

Single arm cable curls:

20 lbs 12 reps per arm

Repeat 5 X's

Cardio:

Stairs: 30 mins

Busy week

This week I have a few extra things going on so you may see my workouts being shorter or modified. Notice I will modify my cardio drastically but not my time in the weight room. I believe training is more important than cardio, for me at least, for where I'm at in my journey. 

Today's workouts:

Pec fly machine:

30 lbs 30 reps

Chest press machine:

25 lbs 25 reps

Repeat 5 X's

Single arm cable kickback:

10 lbs 15 reps per arm

Tricep extension:

50 lbs 20 reps

Repeat 5 X's

Overhead tricep extension:

40 lbs 25 reps

Reverse curls tricep extension:

45 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical:

35 mins 

Killer workout

I think Saturday's are my favorite training days. I don't have to worry about being at work at a certain time and I can do as much as I can handle. Today was nothing less than that. I came in, killed my legs, tore up my cardio, and got a massage. 

Today's workout:

Front squat dropset:

65 lbs 7 reps

55 lbs 7 reps

45 lbs 7reps

Dumbbell deadlift:

60 lbs 15 reps

Repeat 5 X's

Hack squats:

125 lbs 15 reps

Goblet squats:

27.5 lbs 20 reps

Repeat 5 X's

Calf raises in leg press:

85 lbs till failure:

Leg press: 

85 lbs 15 reps

Repeat 5 X's

Hip adduction:

 65 lbs 20 reps

Repeat 4 X's

Hip abduction:

65 lbs 20 reps

Repeat 4 X's

Elliptical: HIIT 30 mins

Treadmill: 15% elevation 4.0 speed for 20 mins

The burn

My arms are on fire!! They are DESTROYED. I'm going to start video taping my workouts and creating a YouTube channel. I already have some amazing ideas of what to do. Comment on the blog and let me know what you wanna see

Today's workout:

Cable Lat raises:

25 lbs 15 reps

Cable curls:

50 lbs 15 reps

Repeat 5 X's

Isolated incline curls:

2 X's 12.5 lbs 12 reps per arm

Dumbbell row:

22.5 lbs 12 reps per arm

Repeat 5 X's

Hammer curl drop set:

15 lbs 10 reps

12.5 lbs 10 reps

10 lbs 12 reps

Repeat 5 X's

Lat push down:

30 lbs 15 reps

Repeat 5 X's

Barbell curls:

4 sets burn out

Cardio:

Stairs intervals 35 mins 

Treadmill: 8 mins

Tired!

I'm feeling physically exhausted. Today I couldn't focus much in the gym. I did get in there, had a slow start, but eventually DESTROYED my workout. I'm proud of myself. I've put in so much work and effort. I truly want to be good at this. I'm not worried about where it's taking me, but more about how it's helping me wishing my day to day life. 

Today's workout:

Flat bench press machine:

40 lbs 20 reps

Incline bench press machine:

40 lbs 15 reps

Repeat 5 X's

Overhead tricep extension:

45 lbs 20 reps

Tricep pushdown:

20 lbs 15 reps

Repeat 5 X's

Chest press machine:

30 lbs 20 reps

Pec fly:

45 lbs 15 reps

Repeat 5 X's

Tricep cable extension:

50 lbs 20 reps

Reverse curl:

40 lbs 20 reps

Repeat 5 X's

Cardio:

Elliptical HIIT: 30 mins 30 seconds fast 30 cool down per min

Treadmill: 10 mins elevated 15% speed 4.0 mph

New personal best

I don't lift too heavy, but today, I felt the need to go heavy. And I'm beyond proud of myself. I was at about 150 lb squat some time, but today I hit 155 lbs. Now that may not seem like much to some, but to be at 130 lbs hitting 155 in proud of myself. 

Today's workout:

Squats:

65 lbs 20 reps

85 lbs 20 reps

115 lbs 15 reps

135 lbs 12 reps

155 lbs 6 reps

Hack squats:

105 lbs 15 reps (2 sets)

125 lbs 15 reps (2 sets)

145 lbs 15 reps 

Leg press: 

217 lbs 20 reps

Bulgarian squats:

55 lbs 10 reps per leg

Repeat 5 X's

Hip abduction:

60 lbs 25 reps

Repeat 4 X's

Hip adduction:

60 lbs 25 reps

Repeat 4 X's 

Cardio:

Elliptical HIIT 30 mins

Treadmill inclined 17 mins

Change

When it comes to change, it truly does take time and effort. If you want something, work for it. No one got to where they are at by just wishing. You have to focus and put your all into what you do. Focus, sacrifice, and remain consistent. You'll get there, maybe not overnight, but over time. 

Today's workout:

Laying cable curls:

50 lbs 20 reps

Single arm curl:

15 lbs 10 reps per arm 

Repeat 5 X's

Seated Dumbbell shoulder press:

2 X's 12.5 lbs 15 reps

Dumbbell shrugs:

2 X's 12.5 lbs 25 reps

Repeat 5 X's

Rear delt flys:

45 lbs 15 reps

Diverging lat pulldown:

50 lbs 15 reps

Repeat 5 X's

Barbell curl drop set:

40 lbs 10 reps 

30 lbs 10 reps

20 lbs 10 reps 

Repeat 5 X's

T-bar row:

60 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical 30 mins

Stairs: 12 mins intervals

Stronger

I'm feeling so much stronger. Ever since I changed up how I was training, I've been feeling stronger. It's one of the best feelings to know that what I'm doing is paying off. I'm REALLY noticing the changes in my body and I LOVE it. I'm constantly thinking of new ways to push myself and I promise you, my workouts are just going to get better and better! 

Today's workout:

Flat bench press:

35 lbs 15 reps

Repeat 5 X's

Overhead tricep extension:

40 lbs 15 reps

Tricep pushdown:

50 lbs 20 reps

Repeat 5 X's

Cable cross:

15 lbs each side 15 reps

Repeat 5 X's

Single arm reverse tricep extension:

20 lbs 10 reps per arm

Reverse s-bar tricep extension:

40 lbs 20 reps

Repeat 5 X's

Cardio:

Stairs 30 min intervals

Treadmill steep incline 12 mins

I feel it already!

I honestly feel my workout already! I literally DESTROYED my workout. But I did treat myself to a massage today. That was nice. I'm so loving the way my body is adapting to the workouts lately. I'm pushing myself as much as I can and I'm loving it! 

Today's workout:

Hack squat:

105 lbs 20 reps

125 lbs 15 reps

135 lbs 15 reps

145 lbs 15 reps

155 lbs 15 reps

Dumbbell lunges:

2 X's 30 lbs 10 reps per leg (2sets)

2 X's 25 lbs 12 reps per leg(3sets)

Box jumps:

20 reps

Sit down squats:

85 lbs 20 reps

Repeat 5 X's

Hip adduction:

55 lbs 25 reps

Repeat 5 X's

Hip abduction:

55 lbs 25 reps

Repeat 5 X's

Cardio:

Elliptical: 30 mins

Treadmill: 22 mins

Excuses

Excuses are for people who don't want it enough. Today, I woke up an hour later than usual, but I still got myself up and in the gym. I don't think I have ever dedicated myself to anything like this before, but I want it. I want to be able to look back and say "I dedicated my time and got to where I wanted to be". I could have said "oh well I over slept, I'll try again tomorrow" but I'm not going to make excuses, I'm going to put in extra effort. 

Today's workout:

Lat pulldown:

55 lbs 20 reps

Front raises:

2 X's 10 lbs 6 reps per arm

Side raises

2 X's 10 lbs 6 reps per arm

Repeat 5 X's

Cable rows

40 lbs 12 reps per arm

Cable curls:

55 lbs 10 reps

45 lbs 10 reps

Repeat 5 X's

Lat pushdown:

60 lbs 15 reps

Hercules curls:

20 lbs each side 15 reps

Repeat 5 X's

Cardio:

Stairs intervals:

35 mins

Tracking

I'm tracking my calories to the MAX!! And sometimes it's easy and other times it's the hardest thing in the world. I'm honestly so focused on my fitness goals it's crazy! 

Today's workout:

Pec fly:

45 lbs 20 reps

Chest press machine:

25 lbs 20 reps

Repeat 5 X's

Dumbbell skull crushers:

2 X's 12.5 lbs 20 reps

Dumbbell kick backs:

10 lbs 15 reps per arm

Repeat 5 X's

Reverse curl:

60 lbs 15 reps 

Over head cable pushdown:

35 lbs 20 reps

Repeat 5 X's

Weighted crunch:

70 lbs 20 reps

Elevate plank:

Till failure

Cardio:

Elliptical: 30 mins

Treadmill: 10 mins

Here come my best!

I've been pushing myself WAY more than ever. I truly love it. I feel amazing. I feel my body getting stronger and that's an amazing feeling as well. I'm focused more than ever and I'm ready to push myself even more. My workouts are going to be getting more and more intense, wether it be more reps, workouts, or cardio; expect to see more. I promise I'm not holding myself back. I'm really going to let go and trust myself. 

Today's workout:

1 &1/2 squats:

65 lbs 12 reps

5 sets

Hack squats:

105 lbs 20 reps (set1)

125 lbs 20 reps (set2-5)

Hip abduction:

85 lbs 15 reps

Repeat 5 X's

Hip addiction:

85 lbs 15 reps

Repeat 5 X's

Leg press pause rep:

217 lbs 10 reps pause 10 reps

Goblet squat: 

35 lbs 15 reps

Repeat 5 X's

Cardio:

Elliptical 30 mins

Stair Master: 15 mins intervals 

KILLED IT

I honestly feel so accomplished today. My workout was so kickass that I know I made progress! I love feeling like this. It's the best feeling EVER. I love pushing myself like this! 

Today's workout:

Barbell curls:

30 lbs 20 reps

Diverging seated row:

50 lbs 15 reps

Repeat 5 X's

T-bar row:

55 lbs 20 reps

65 lbs 15 reps

Hammer curls:

2 X's 15 lbs 12 reps per arm

Repeat 5 X's

Dumbbell rows:

20 lbs 20 reps per arm

Concentration curls:

2 X's 12.5 lbs 12 reps per arm 

Repeat 5 X's

Laying cable curls:

40 lbs 12 reps

Face pulls:

50 lbs 15 reps

Repeat 5 X's

Cardio:

Stairs intervals 35 mins

Feeling the changes

So this is going to sound weird but I feel as if I'm feeling my body change before I actually see it. I love it. I feel stronger and slimmer. I can officially say I'm back down to what I was before my trip, but by Christmas I wanna be down to 120. Today I'm going to start tracking my food 7 days a week. Before I would track 5 maybe 6 days, but now it's time to crack down and focus. 

Today's workout:

Flat bench press machine:

40 lbs 15 reps

Incline bench press machine:

40 lbs 15 reps

Repeat 5 X's

Overhead cable extensions:

25 lbs 20 reps

Seated dumbbell extension:

20 lbs 20 reps

repeat 5 X's

Cable pushdown:

50 lbs 12 reps

40 lbs 12 reps

30 lbs 12 reps

Single arm revers tricep cable extension:

10 lbs 20 reps per arm 

Repeat 5 X's

Cardio:

Elliptical: 30 mins

Treadmill: 12 mins

Stronger

For the most part my blog is typically about working out, but today I'm gonna let you in on why I train so hard. Growing up I was always thin, until I hit about 12-13 years old. I gained weight consistently. I was very active, ran track, played soccer, basketball; I hated being inside until I started to gain a significant amount of weight. I went from being 90 lbs to 140 lbs and eventually peaked at about 185. I hated myself. I hated how I looked. How I felt. I hated it all. And while I'm training to make my body look better and to feel healthier, I'm also training to strength myself from the inside. It sounds silly, how a little bit of extra weight can bring someone so low, but it did. I was never truly happy with myself and because of that, I struggled to find my happiness in the world. That's why I do this. Because I never want to be that 15 year old girl who hated herself, but just because You're low, doesn't mean you can't find that Hugh point again. It's in your hands. 

Today's workout:

 Squat:

65 lbs 20 reps

115 lbs 12 reps

135 lbs 10 reps (repeat 3 X's)

Dead lift:

85 lbs 15 reps

Repeat 5 X's

Squat 1& 1/2 reps:

65 lbs 10 reps

Leg press:

217 lbs 20 reps

Repeat 5 X's

Hip adduction:

70 lbs 15 reps

Hip abduction:

70 lbs 15 reps

Repeat 5 X's

Hip thrust:

60 lbs 20 reps

Repeat 5 X's

Calf raises:

90 lbs till failure

Repeat 5 X's

Cardio:

Stair master: 30 mins intervals

Treadmill: 15 mins elevated at 12%

Hurt

I know my body is gonna hurt tomorrow. I pushed myself so hard. Honestly, I've said it so many times, but I truly LOVE to this feeling. I love knowing I pushed my body to the limit. I'm exhausted but feeling great! 

Today's workout:

Rear delt fly:

45 lbs 20 reps

Laying curl:

50 lbs 20 reps

Repeat 5 X's

Preacher curl drop-set::

35 lbs 12 reps

30 lbs 12 reps

20 lbs 12 reps

Hammer curls:

2 X's 15 lbs 12 reps per arm

Repeat 5 X's

Cable rows:

55 lbs 12 reps

Face pulls:

50 lbs 15 reps:

Cable curls:

30 lbs 10 reps

Repeat 5 X's 

Cardio:

Stairs intervals: 35 mins

Sleep!

When you're working out, you NEVER realize how important it is to get enough rest. There are days where I don't want to get out of bed, but I do. Because I know after I finish, I'll be proud of myself. I love seeing my body progress. It's truly amazing. 

Today's Workout:

Tricep push down:

50 lbs 20 reps

Revers wide grip curl:

40 lbs 20 reps

Repeat 5 X's

Incline bench press machine:

45 lbs 10 reps

35 lbs 10 reps

Over head tricep press:

20 lbs 15 reps

Repeat 5 X's

Cable crossover:

30 lbs 15 reps

Repeat 5 X's 

Skull crusher:

30 lbs 20 reps

Repeat 5 X's

Cardio:

Stair master : 35 mins intervals

Focus and consistency

You want to know my secret for losing weight and getting healthy? It's quite simple, stay focused and consistent. Focus on your goals. Know what you want and work hard to get there. Stay consistent. In the kitchen and the gym. It won't happen over night or in a month, but it will come and become natural. Those are my two secrets. Yes, I get discouraged, tired, and want to quit, but I haven't. I remain focused on my long term goals. I know what I want from my journey, do you?

Today's workout:

Hack squats:

105 lbs 20 reps

125 lbs 20 reps (repeat 4 X's)

Bulgarian squat:

35 lbs 10 reps per legs

45 lbs 12 reps per leg (repeat 4 X's)

Elevated goblet squat:

30 lbs 15 reps

Hip thrust:

50 lbs 20 reps

Repeat 5 X's

Calf raises in leg press:

85 lbs 20 reps

Repeat 5 X's 

Cardio:

Elliptical: 22 mins

Treadmill: 10 mins elevated 

Love it

I've honestly never loved something like I love to be active. All my life I played sports; soccer, tennis, basketball, cross country, volley ball, you name it and I've probably played it. It comes natural to me and typically I would get bored. So when I started training, I expect the same thing. Boy was I wrong. I'm constantly learning and pushing myself. It's amazing how far you can come in a year. Don't quit. I promise it'll be worth it

Today's workout:

Dumbbell curls:

2 X's 12.5 lbs till failure

Side raises:

10 reps per arm

Front raises:

10 reps per arm

Repeat 5 X's

Lat pushdown:

50 lbs 15 reps

Cable curls:

50 lbs 12 reps

Repeat 5 X's

Single arm hanging curl:

15 lbs 10 reps per arm

Seated shoulder press:

2 X's 10 lbs 15 reps

Repeat 5 X's

Hercules curls:

20 lbs 12 reps

Diverging seated row:

40 lbs 15 reps

Repeat 5 X's

Cardio:

Stairs: 25 mins intervals

Treadmill: 10 mins elevated power walk

Work hard, then harder

It's always crazy to me when I reach another level in my workouts. And honestly I never imagined myself coming as far as I have, but I'm glad I never stopped. I love being in the gym. I love working out as hard as I can. I love feeling exhausted after a hard hitting workout. I feel so accomplished when I push myself for the extra reps and eventually add weight. Just remember, is a process. It's not about getting to your goal the month after you start, but pacing yourself to reach your goals. And don't be afraid to fail, it's all about the learning process. 

Today's workout:

Flat bench press machine:

40 lbs 15 reps

Repeat 5 X's

 Overhead extension:

20 lbs 20 reps

E z bar skull crusher:

30 lbs 20 reps

Repeat 5 X's

Pec fly:

40 lbs 20 reps

Repeat 5 X's

A-frame tricep pushdown:

50 lbs 15 reps

Reverse curls:

40 lbs 20 reps

Repeat 5 X's

Cardio:

Elliptical: 25 mins

Treadmill: 10 mins