Your team

One thing I've from this journey is that self doubt will destroy your drive. Honestly it is the ONE thing that will slow you down. Thinking you can't do something will stop you from doing everything. Especially if there is people in your life that tell you you can't, you tend to believe it. BUT to be successful and to achieve your goals, you have to believe in yourself even if everyone else doesn't. Believe you can and you will. It sounds simple, right? Well sometimes you'll start off will the me against the world attitude, but when you don't achieve your goals or meet your half way point, you tend to lose that drive you have. It's easy to fall into the cycle of not believing in yourself. Don't fall into that trap, you can either be your own biggest fan or worst enemy. Choose wisely. 

Today's workout:

Seated shoulder press machine:

30 lbs 10 reps (2sets)

25 lbs 10 reps (3 sets)

Seated chest press:

30 lbs 12 reps

Repeat 5 X's

Seated dumbbell extensions:

2 X's 12.5 lbs 20 reps

Flat bench press:

30 lbs 15 reps

Repeat 5 X's

Cable push down:

50 lbs 15 reps

Repeat 5 X's 

Overhead cable extension: 

40 lbs 10 reps

Repeat 5 X's

Cardio:

Sprints 20 mins

Power walk: 15 mins

Streeeeetch

Honestly after training sometimes I wonder if my body will recover properly. I've actually been looking into ways to ensure that my body is recovering to its full potential. One thing is stretching. I see people train and then that's it. No cool down, and not stretch. I was like that. And I found myself being sore for DAYS after that. I don't stretch as thoroughly as I should, because let's be real, I'm 22 and I think I'm invincible. But since I have started stretching a little after I train, I feel so much better!  It may require you to cut your workout by 10 mins, but it will save you in the long run. Don't be stubborn and not stretch. Take care of your body and treat it right. 

Today's workout:

Squats: super with box jumps

115 lbs 10 reps (5 sets)

125 lbs 5 reps

135 lbs 5 reps 

145 lbs 3 reps (2 sets) 

155 lbs 2 reps 

Box jumps after each set:

10 reps

Leg press:

160 lbs 10 reps 

Repeat 5 X's

Leg extensions:

45 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical: 30 mins

Treadmill: 20 mins 

Exhausted!

The craziest workouts I have are the ones following sleepless nights. Honestly, I'll already be exhausted and then I go into the gym and carry this crazy energy and destroy my workouts. I honestly love feeling this way, but I also love having time to lay in bed before work. I need a nap, coffee, and a warm bath. 

Today's workout:

Alternating barbell press front/back:

20 lbs 10 behind head 10 in front

Lat push down:

60 lbs 12 reps

Hammer curls:

2 X's 15 lbs 10 reps per arm

Repeat 5 X's

Face pulls:

40 lbs 20 reps

Seated curls:

2 X's 15 lbs 10 reps per arm

Barbell curl: burnout

20 lbs till failure

Cardio:

Stairs 30 min intervals

Growth

Goodness, I am feeling so tired! But it's not even an exhaustion tired it's a sore tired. I know I've pushed my body to the limits this week. That's what I want to do. I know the more I stress and push my muscles, I will grow. That's what I want, I want to all around grow and be a better version of who I am. And I'll get there one rep at a time 

It's all about commitment! 

Today's workout:

Cable crossover:

40 lbs 12 reps

Tricep kick backs:

12.5 lbs 12 reps per arm

Tricep cable extension:

25 lbs 12 reps 

Repeat 5 X's

Pec fly:

55 lbs 15 reps 

Seated chest press machine:

30 lbs 15 reps

Repeat 5 X's

Cardio:

40 mins steep incline 

Meal replacement

Oh protein. So after a year of being off protein, I've decided to get back on it. I'm going to use my protein as a meal replacement as I'm trying to cut calories, but do not want to lose protein intake. This way I still get a good amount of protein. I use isopure for anyone who wants to know. It is the one protein that has actually worked for me. I have tried a few other brands and based on results and taste, I was not a fan. I have used isopure Dutch chocolate which is a low carb protein that tastes like chocolate milk. This time I'm actually trying the espresso one with added coffee. With my two a days this is going to help with recovery a LOT!! 

Today's workout:

Squats:

85 lbs 12 reps

95 lbs 12 reps

105 lbs 12 reps

115 lbs 10 reps

125 lbs 10 reps

Superset with 

Squat jacks:

20 reps

Repeat 5 X's

Bulgarian squats:

45 lbs 10 reps per leg

Pulsating goblet squat:

30 lbs 15 reps

Repeat 5 X's

Adduction:

70 lbs 25 reps

Repeat 4 X's

Abduction:

70 lbs 25 reps

Repeat 4 X's

Cardio:

Elliptical 15 mins

Emotional weight

The past couple of weeks I've had no real drive to workout. Honestly I don't what happened but I just haven't been feeling much toward anything. I go through these phases periodically and I don't know where or why, but I do. When I get into the gym, I forget it all. I shut down my thoughts and feelings and just work. When I train this way, I feel a sense of happiness after and weight lifted off my shoulders (leg day pun intended). On a serious note, I don't know how many times I've said this throughout the course of my blog, but putting your emotions into how you train can make all the difference. 

Today's workout:

Diverging row:

40 lbs 12 reps

Diverging lat pulldown:

45 lbs 12 reps

Dumbbell curls:

2 X's 15 lbs 12 reps per arm

Repeat 5 X's

Seated shoulder press:

15 lbs 15 reps

Repeat 3 X's

Cable curls:

50 lbs 12 reps

Lat pushdown:

60 lbs 12 reps

Repeat 4 X's

Cardio:

Elliptical 40 mins

Too busy

I know, I know my last few blogs have been garbage, but in my defense it was my birthday weekend and I was busy with that. Even though I was busy I still made time to get all my workouts in. Even if I was exhausted! I'm a firm believer in the phrase "the only bad workout is the one you didn't do". Because just making an effort even if it's a shitty one, you still made that effort. Find your pace. You'll get there

Today's workout:

Dumbbell chest press:

2 X's 12.5 lbs 15 reps

Dumbbell skull crusher:

2 X's 12.5 lbs 12 reps

Overhead dumbbell laying extension:

20 lbs 15 reps

Repeat 5 X's

Tricep cable extension:

20-25 lbs 15 reps

Cable push down:

40-45 lbs 20 reps

Over head cable extension:

40-45 lbs 15 reps

Repeat 5 X's

Treadmill sprints: 30 mins

Killed legs

Squats:

85 lbs 12 reps

5 sets

105 lbs 10 reps

5 sets 

Leg press:

12 reps

Hack squats:

125 lbs 10 reps

Repeat 5 X's

Hip adduction:

55 lbs 25 reps

Repeat 4 X's

Hip abductions:

55 lbs 25 reps

Repeat 4 X's

It hurts

I have a case of DOMS from hell. My hamstrings are so tight they feel braided. I have still been working out, which is probably the dumbest thing I can do, but I'm stubborn and I love being in the gym. I am going to go into a sauna today to try and have the muscles loosened up. Pray for me y'all. I'm waddling like a penguin 

Today's workout:

Face pulls:

40 lbs 12 reps

Dumbbell curls:

15 lbs 10 reps per arm

Dumbbell rows:

20 lbs 12 reps per arm

Repeat 5 X's

Cable curls:

40 lbs 15 reps

Single arm cable row:

40 lbs 12 reps per arm

Hammer curls:

2 X's 12.5 lbs 15 reps per arm

Repeat 5 X's

Lat pulldown:

40 lbs 12 reps

Repeat 5 X's

Preacher curls:

20 lbs 15 reps

Repeat 3 X's

Barbell curls: 

40 lbs till failure

Repeat 3 X's

Cardio:

Stairs 30 min intervals

Treadmill: 10 min cool down walk

Busy day

Today's workout:

Cable pec fly:

20 lbs 12 reps

Dumbbell Shoulder press:

2 X's 12.5 lbs 12 reps

Tricep dumbbell kickback:

12.5 lbs 15 reps per arm

Repeat 5 X's

Reverse curl:

50 lbs 12 reps

Over head cable extension:

50 lbs 12 reps

Cable pushdown:

40 lbs 15 reps

Repeat 5 X's

Seated shoulder press:

20 lbs 12 reps

Repeat 5 X's

Cardio:

Elliptical 15 mins

Treadmill 20 mins

Pushing limits

Just pushing my limits daily! Today I DESTROYED my legs. Like literally my legs were shaking. I love these kinds of workouts because I feel so good afterward. I love pushing my limits and I'm going to continue to do so DAY in and day out. 

Hack squats: 

125 lbs 10 reps

Dead lift:

85 lbs 10 reps

Repeat 10 X's

Squats:

115 lbs 10 reps (5 sets)

85 lbs 10 reps (5 sets)

Leg press:

115 lbs 10 reps(5sets)

130 lbs 10 reps(5sets)

Leg press calf raises:

115 lbs 10 reps(5sets)

130 lbs 10 reps(5sets)

Cardio:

Steep incline treadmill 30 mins 

Shock

Powering through my workouts keeps me going on an adrenaline high all day. It's crazy, I thought over exhausting my body would make me feel tired, but it doesn't. My body is responding to the changes very well so far. I think that's one thing I have to keep in mind, one thing that really works for me, is to shock my body with change. Now that may not work for everyone, but it does for me. The only way to really find what is best for you, is to try more than one thing. 

Today's workout:

Barbell row:

30 lbs 15 reps

Cable row:

55 lbs 12 reps

Dumbbell curls:

2 X's 12.5 lbs 10 reps per arm 

Repeat 5 X's

Barbell curls:

30 lbs 12 reps

Shoulder raises:

2 X's 10 lbs 6 side raises each arm and 6 front raises each arm

Lat push down;

60 lbs 12 reps

Repeat 5 X's

Cardio:

Stairs intervals 35 mins

Getting fit

Doing mini circuits in my workouts I feel so much more of my workouts. Because I'm stopping less in between workouts and actual sets, my body is getting a better workout. One way to get a better workout in is to shorten the rest period between workouts as this keeps the heart rate higher. For me, I don't feel like I got a good workout in unless I'm breaking a sweat, and training like this helps me do just that. 

Today's workout:

Pec fly:

55 lbs 15 reps

Seated chest press machine:

30 lbs 12 reps

Overhead tricep extension:

20 lbs 20 reps 

Repeat 5 X's

Over head tricep extension:

40 lbs 20 reps

Tricep kick back:

15 lbs 12 reps per arm

Tricep cable extension:

50 lbs 20 reps

Repeat 5 X's

Cardio: 

Treadmill 30 mins

Struggling

I haven't felt like I was going to need an ambulance to take me home after leg day, in a LONG time. Honestly since I have not been doing circuit training like this anymore I've lost a lot of endurance. I can't keep up with my old self, yet, but I will be back in a few weeks. I'm really hoping changing it up is really going to push me to the level I want to be at! 

Today's workout:

Leg circuit:

Barbell squats:

60 lbs 20 reps

Box jumps:

20 reps

Bulgarian squats:

60 lbs 10 reps per leg

Squat jacks:

20 reps

Repeat 4 X's

Sit down squats:

65 lbs 20 reps

85 lbs 15 reps

105 lbs 12 reps (2sets)

Hip adduction:

55 lbs 25 reps

Repeat 4 X's

Hip abduction:

55 lbs 25 reps

Repeat 4 X's

Cardio:

Elliptical 30 mins

Treadmill 16 mins steep incline

She's back

Today's workout was AMAZING! Honestly changing it up feels so good. I know tomorrow is going to be ridiculous cause I'm planning on destroying my legs! feels so good to be back to how I always felt about training. Sometimes we forget why we started or how it makes us feel and that's one of the biggest mistakes we make as people. We focus on so many things that don't apply to our own lives and forget to love what we do. I'm back! I'm back to loving it, to craving it, and to destroying every workout I do!

Today's workout:

Lat pulldown:

55 lbs 15 reps

Lat push down:

60 lbs 12 reps

Cable curls:

50 lbs 10 reps

Repeat 5 X's

Diverging row:

40 lbs 12 reps

Barbell curls:

30 lbs 12 reps

Hammer curls:

2 X's 12.5 lbs 12 reps per arm

Repeat 5 X's

Cable curl drop set:

40 lbs 10 reps

30 lbs 10 reps

20 lbs 10 reps

Repeat 4 X's

Cardio: 

Stairs 22 mins

Treadmill steep incline 20 mins

Cicurcuit training

I've never really followed a plan, but when I first started training I was doing more circuit type of workouts and that worked for me better. I'm going to draw up mini circuits that I'll be incorporating into my current training schedule. I'm going to start tomorrow. The structure for the workouts will be the ones grouped together and not spaced out will be the circuit workout:

Today's workout:

Close grip incline bench press:

35 lbs 12 reps

Repeat 4 X's

Cable cross over:

40 lbs 12 reps

Repeat 5 X's

Reverse curl:

50 lbs 15 reps

Repeat 5 X's

Over head cable extension:

40 lbs 15 reps

Repeat 5 X's

Seated shoulder press machine:

20 lbs 15 reps 

Repeat 5 X's

Cardio:

Treadmill steep incline 30 mins

Investments

When people ask my why I train so hard and eat so healthy, usually sounds like, "you only live one time enjoy your life don't worry about health yet". And the gets me dumbfounded. Like ok, maybe I live once, but eating healthy and training is me investing in my life. I usually counter it with, "why do you work, you're wasting your life working" and they will typically babble on about needing to survive. This is the same thing, I'm helping myself survive. I'm not doing this for anyone else, but myself. I'm investing in a healthier life. There is nothing more to it, its me depositing money into the bank account of my future and health. 

Today's workout:

Squats: superset hack

65 lbs 20 reps

95 lbs 15 reps (3sets)

115 lbs 10 reps

Hack squats:

105 lbs 15 reps

Repeat 5 X's

Abductor:

55 lbs 25 reps

Repeat 4 X's

Adductor:

55 lbs 25 reps

Repeat 4 X's

Glute push Down:

50 lbs 12 reps per leg

Barbell squats:

40 lbs 24 reps

Repeat 3 X's

Cardio:

Elliptical 30 mins

Focus

Staying focused on your goals can be very hard when you don't have an "end". Now I'm not saying workout, eat healthy, reach your goal and be done. BUT you have to set a time frame for these things. Your body needs a break and you need to set new goals. It's ok to want to maintain a certain look or feel, but you do need to take some time off or you won't see the results you want to. Even if it is just taking 3-4 days off of eating healthy or training. Do it! It'll shock your body and once you're back to getting focused, you will see the better results. Now this may not work for everyone, it does work for me though. 

Today's workout:

Shoulder press:

2 X's 15 lbs 10 reps (2 sets)

2 X's 10 lbs 15 reps (3sets)

Bent over row:

30 lbs 20 reps

Repeat 5 X's

Face pulls: 

50 lbs 12 reps

Dumbbell curls:

2 X's 15 lbs 10 reps per arm

Repeat 5 X's

Lat push down:

60 lbs 12 reps

Single arm cable curls:

20 lbs 10 reps per arm

Repeat 5 X's

Cardio:

Stairs: 15 mins

Treadmill: 20 mins