The weekend

The weekend is probably my BIGGEST enemy. It's so much easier for me to fall off my course on the weekend. Sometimes I wonder how I'm not reaching my goals faster with all the work I'm putting in and the truth is, I lose my sense of self control on the weekends. I don't like to deprive myself of food or anything and sometimes I'll over do it. For instance, when I say I'm going to have ONLY ONE cookie, 11 out of 10 times, I'm lying. I've come to an understanding with it though. On the weekend I'm a little bit harder on myself only because I wanna get to my goals. Though I may be progressing slow and steady that's ok with me because I'm getting there. Don't beat yourself up because you had 2 or maybe 6 cookies like I do, but focus and keep in mind where you want to be on your course. Everyone slips up and makes mistakes, that's ok though. These changes do NOT happen over night. It takes time and effort. Don't give up and try not to give in to the cookie jar like I do. 

Today's workout:

Lat push down:

50 lbs 20 reps

Barbell curl:

30 lbs 12 reps

Repeat 5 X's

Cable curls:

60 lbs 10 reps

Repeat 5 X's

Face pulls:

 50 lbs 12 reps

Repeat 5 X's

Single arm cable row:

45 lbs 12 reps per arm

Drop set hammer curl:

15 lbs 12-16 reps

12.5 lbs 12-16 reps

Repeat 5 X's

Cardio:

Elliptical 20 mins

Stairs 25 min intervals

Results

Everyone wants to see results. And the thing is results come in so many different forms, but most people (myself included), are not satisfied because we compare ourselves to others. We can't do that. We aren't all the same. Our bodies are not the same and that varies within gender, age, genetics, and so on. Focus on yourself and celebrate the little achievements. Staying consistent with your efforts you will see the results you want. Don't get discouraged. Don't quit or give up. Focus on the bigger picture in small steps! You will get there with time. 

Today's workout:

Cable cross over:

40 lbs 15 reps 

Barbell straight raise:

30 lbs 12 reps

Repeat 5 X's

Cable tricep extensions:

50 lbs 20 reps

Repeat 5 X's

Over head tricep extension:

35 lbs 15 reps

Repeat 5 X's

Reverse curls:

40 lbs 15 reps

Side raise to front raise:

2 X's 10 lbs 6 reps side 6 reps front

Repeat 5 X's

Cardio:

Treadmill 38 mins power walk steep incline 

Consistency

I'm really trying to change up my workouts as much as I can. I really just want to be able and look back and say I did this for me. That the countless hours, aches, pains, and struggle was worth it. Don't misunderstand me and think I'm second guessing what I'm doing, that's not the case at all. I'm really just trying to push myself to be a better version of the person I am now. Change takes time and that's one thing I tend to forget constantly. remain consistent and there is nothing that can hold you back!

Squat pause reps: 6 reps pause 

115 lbs 12 reps 

Dead lift:

85 lbs 10 reps

Repeat 5 X's

Leg press:

367 lbs 15 reps

Squat jacks: 

20 reps

Repeat 4 X's

Hip abduction:

70 lbs 15 reps

Repeat 5 X's

Hip adduction:

70 lbs 15 reps

Repeat 5 X's

Goblet squats:

40 lbs 10 reps

Repeat 3 X's

Cardio:

Treadmill steep incline for 20 mins

Stairs HIIT 15 mins 

NO excuses

I don't get people who make excuses. If you want something bad enough, you'll dedicate your time and effort to it. There is nothing you can put in your mind that will change that. Whether it be a relationship, fitness, school, work, ect. If you want it, put in the effort. Stop making half assed excuses and reasons why you can't, because YOU CAN. Set your mind to it, achieve it, and move on to something else you want to achieve in life. Never settle. Never sell yourself short. But most importantly NEVER GIVE UP!

Today's workout:

Cable row:

45 lbs 15 reps

Repeat 5 X's

Cable curls:

50 lbs 12 reps

Repeat 5 X's

Face pulls:

45 lbs 12 reps

Lat pushdown:

50 lbs 15 reps

Repeat 5 X's

Barbell row:

30 lbs 15 reps 

Repeat 5 X's

Lat pulldown: 

55 lbs 12 reps

Dumbbell curls:

2 X's 15 lbs 8 reps per arm

Repeat 4 X's 

Cardio: 

HIIT elliptical 30 mins

Treadmill: steep incline power walk 15 mins

Monday again

Today is one of the days I'll be at the gym twice. Honestly these two-a-days twice a week is just a test for me. I just am trying to see what is best for myself to cut fat. Now I have been sort of fixated on what the scale says and that is the ONE thing I never wanted. I honestly don't care what the scale says, but I have not been feeling the best because I feel as if I've put on some weight. I've been trying to get my eating habits back to what they were and it is so difficult. I just have to force myself to want it like I once did. Today is that day. 

Today's workout:

Seated chest press machine:

30 lbs 12 reps

Repeat 5 X's

Cable cross over:

40 lbs 12 reps

Repeat 5 X's

Overhead tricep extensions:

45 lbs 15 reps

Repeat 5 X's 

Reverse tricep cable extension: single arm

15 lbs 10 reps per arm

Repeat 5 X's

Chest press:

30 lbs 15 reps

Skull crusher:

30 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical 20 mins

Treadmill 20 mins 

Stretching!

I guess I don't really realize the stress I put on my body day in and day out. Now, I'm not saying I don't like it, I do. But sometimes you have to do what you love in moderation to make your body ok. I have started to stretch a bit more after my training sessions and it truly helps. My body feels a million times better when I do stretch. Don't put stretching off because you want to train a little longer. It is a crucial part of training and recovering to stretch. Don't risk an injury just to train for an extra ten mins. It won't be worth it in the long run. 

Today's workout:

Squats / barbell lunge superset:

Squat:

105 lbs 12 reps

115 lbs 12 reps

125 lbs 10 reps (2 sets)

135 lbs 8 reps

Lunges:

40 lbs 12 reps per leg

50 lbs 12 reps per leg 

Repeat 4 X's 

Hack squat:

105 lbs 12 reps (2 sets)

125 lbs 10 reps

Repeat 3 X's 

Leg press:

257 lbs 12 reps 

Repeat 5 X's

Hip adduction:

70 lbs 12 reps

Repeat 5 X's

Hip abduction:

70 lbs 12 reps

Repeat 5 X's

Leg press calf raises:

85 lbs till failure 

Repeat 5 X's

Leg extension hip thrust:

65 lbs 12 reps

Repeat 5 X's

Cardio:

Stairs intervals 30 mins

Treadmill 20 min power walk

Setting goals

I honestly have been feeling so AMAZING after my workouts. I can say I've seen in the way my clothes are fitting and also how my body is looking. Now, I've been eating cleaner for the past 3 weeks or so and I can honestly say I'm seeing changes drastically. By the end of October I'm hoping to be at my first goal mark. And by November I'm hoping to be at my actual goal. I am trying to drop down to 120 lbs by the end of November and I'm feeling good about that! 

Today's workout!

Lat pulldown:

55 lbs 15 reps

Repeat 5 X's

Face pulls:

45 lbs 12-15 reps

Barbell curls:

40 lbs 5 reps

Repeat 5 X's

Lat pushdown:

55 lbs 15 reps

Barbell curls:

20 lbs 10 reps

Repeat 5 lbs 

Cable curls:

45 lbs 12 reps

Repeat 5 X's

Spider curl:

30 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical 35 mins 

Change!

Training twice a day somedays is KILLER! I'm truly just focusing on bettering myself and I feel so much better already. Yes I get tired and I feel my body ache, but that is all part of the process. I'm truly excited to see what I can bring to myself. I know one thing that held me back in the past was not knowing what I was capable of. And I do now! 

Today's workout:

Cable cross over:

40 lbs 12 reps

Repeat 4 X's

Seated chest press machine:

30 lbs 15 reps

Repeat 4 X's

Tricep extension machine:

40 lbs 12 reps per arm (2 sets)

30 lbs 12 reps per arm(3 sets)

Tricep cable pushdown:

50 lbs 15 reps

Over head cable extension:

40 lbs 15 reps

Repeat 5 X's

Laying overhead tricep extensions:

20 lbs 20 reps

Repeat 5 X's

Cardio:

Stairs intervals 25 mins

Treadmill: 17 mins 

Hump day

So I've decided twice a week that I'm going to do two-a-days. Today I'm actually going to head back to the gym and train some more legs. I'm going to squat a few heavy sets and do more cardio. I really want my body to improve and I know that means putting in the work for that to happen. I know I'll reach my goals one way or another and this is that set to take me a bit closer

Today's workout:

Hack squats: super set free weight squat

105 lbs 20 reps (1 set) 

155 lbs 15 reps (4 sets)

Squats:

60 lbs 15 reps

Repeat 5 X's

Leg press:

130 lbs 15 reps

Calf raises in leg press:

115 lbs till failure 

Repeat 5 X's

Hamstring curl:

55 lbs 12 reps

Repeat 5 X's

Hip addictions:

60 lbs 20 reps

Repeat 4 X's

Hip abduction:

60 lbs 20 reps

Repeat 4 X's

Cardio:

35 mins treadmill incline 15% speed 4.2 mph

Two times

I've decided that twice a week, I'm going to be going to the gym twice a day. Mainly, to do some extra cardio, but also because being in the gym is the one thing I always want to do. I have no care in the world and I only focus on my workout. It's a sense of therapy to me and I'm going to utilize it. I think anyone can turn negative energy into an amazing workout. But that energy doesn't always have to be negative. Take any emotion and throw it into your workout. Use the gym to relax and slip away. Trust me you'll thank yourself for it

Today's workout:

Diverging lat pull down:

55 lbs 12 reps

Repeat 5 X's

Cable curls:

60 lbs 8 reps

50 lbs 8 reps

40 lbs 8 reps

(3sets)

30 lbs 20 reps

(2sets)

Cable Lat pushdown:

55 lbs 12 reps

Repeat 5 X's

Hercules curls:

2 X's 20 lbs 12 reps

Repeat 5 X's

Face pulls: 

50 lbs 12 reps

Repeat 5 X's

Barbell curls:

30 lbs 12 reps

Hammer curl superset:

2 X's 17.5 lbs till failure:

Repeat 5 X's

Laying cable curl:

40 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical 40 mins

DOMS

DOMS. Anyone who trains regularly has had a case of DOMS. Delayed Onset Muscle Soreness. I've been feeling my Saturday leg workout till now. It hurts. My thighs are sore, hamstrings are tight, and I'm walking like a penguin. Sometimes I love the reassurance, but other times, like now, I feel like I'm dying. The best way, for me at least, to deal with it is to stretch. For legs, I like to do deep stretches where I can feel the pull in the muscle. Because honestly all DOMS is is tighter muscles. And they hurt. Always try to stretch after training and especially after cardio sessions that are intense 

Today's workout:

Pec fly:

45 lbs 20 reps

Chest press machine:

35 lbs 15 reps

Repeat 4 X's

Reverse curls:

50 lbs 15 reps

Overhead cable extension:

40 lbs 15 reps

Repeat 5 X's

Dumbbell skull crusher:

2 X's 15 lbs 12 reps

Tricep kick back:

10 lbs 15 reps per arm

Repeat 5 X's 

Cardio:

Treadmill 40 mins

The burn

Today I walked into the gym KNOWING I wanted to push my leg day to the limit. I wanted to feel the burn, the hurt, the pain of knowing I trained legs hard. So I did just that. Sometimes I need to go into the gym and just completely and utterly destroy my body. I get a sense of satisfaction when I leave the gym exhausted! Today was one of those days 

Today's workout:

Squats:

75 lbs 20 reps

105 lbs 12 reps

115 lbs 12 reps

125 lbs 12 reps

135 lbs 10 reps

Leg press:

5 heavy sets of 12 reps

Walking dumbbell lunges:

50 lbs 12 reps per leg

Repeat 5 X's

Squat:

145 lbs 6 reps

Hack squats: 

155 lbs 12 reps

Repeat 5 X's

Leg extensions:

55 lbs 12 reps

Repeat 5 X's

Hip thrust:

60 lbs 20 reps

Repeat 5 X's

Cardio:

Elliptical 35 mins

Treadmill 17 mins

Motivation!

Man y'all don't know how great I feel!! I'm back to the me I LOVED and I couldn't be happier. I seriously love this feeling so much. I want to help so many people feel this way. That's why I post my workouts on my blog. Don't worry about the weight I do, focus on what's best for you and start somewhere! Everyone started somewhere and you can too!

Today's workout:

Diverging row:

50 lbs 12 reps

Repeat 4 X's

Barbell concentration curl:

30 lbs 15 reps

Repeat 5 X's

Concentration curls:

2 X's 12.5 lbs 10 reps per arm

Repeat 4 X's

Hercules curls:

40 lbs 12 reps

Dumbbell rows:

20 lbs 12 reps per arm

Repeat 5 X's

T-bar row:

70 lbs 12 reps

Repeat 5 X's

Cardio:

Stairs 25 mins

Treadmill 15 mins

Chest/tris

I've been pushing myself very hard. Especially with my eating. I'm so happy with how far I've come this far and I'm already down 5 lbs. it's an amazing feeling I cannot wait till these 3 months are over! Since I removed comments, feel free to message me on Instagram or Twitter with any questions you may have! 

Today's workout:

Incline bench press machine:

40 lbs 15 reps

Repeat 4 X's

Flat bench press machine:

40 lbs 15 reps

Repeat 4 X's

Over tricep extension:

30 lbs 15 reps

Repeat 5 X's

Tricep extension:

50 lbs 20 reps

Reverse curl:

40 lbs 15 reps

Repeat 5 X's

Cardio: 

Elliptical 30 mins

Treadmill 15 mins

Grooves back

Because I was crunched on time today, I did 4 sets of every workout, and honestly my legs still feel it. I feel like I've been training extra hard these past few months because I've been super focused on my goals again. I had let it slip and I'm so happy I'm back to myself! 

Today's workout:

Hack squats: superset goblet squat

105 lbs 20 reps

125 lbs 15 reps

155 lbs 12 reps

165 lbs 10 reps

Goblet:

35 lbs 15 reps

Repeat 4 X's

Leg press:

257 lbs 15 reps

Repeat 4 X's

Hamstring curls:

50 lbs 12 reps

Calf raises in leg press:

105 lbs till failure

Repeat 4 X's

Leg extensions:

55 lbs 15 reps

Repeat 4 X's

Cardio:

Treadmill 40 mins