Killed Legs

So yesterday I didn't get a chance to eat all the calories that my body needed to "survive". Really I just got busy with work and school and didn't get a chance to hit my intake goal. 

Not having enough food the night before, I knew my training session was going to be sucky, if I hadn't modified it to fit what I could handle. So I decided to go lighter in weight, but higher reps. 

Squats:

4X15 reps

Weight: 65 lbs, 65 lbs, 75 lbs, 75 lbs 

Leg press:

4X25-30 reps

Resistance band hamstring curl:

4X20 reps per leg

Plate goblet squat: drop set

4X15 reps, 15 reps

45 lbs, 25 lbs

Hip abductor and adductor:

4X 30, 25, 20 , 20

Weight: 45 lbs, 50 lbs, 50 lbs, 55 lbs

Cardio:

Stairs intervals levels 

Back!!

I've definitely been feeling this weeks workouts. I've been sore ALL week. Call me crazy, but, I love that feeling. I love knowing that I've pushed my body to a new limit. That I have worked myself one step closer to my ultimate goal! I'm so focused on everything right now. This new challenge I joined is going to be so good to me! 

Today was a back day and I incorporated some new workouts that had me feeling the burn. 

Today's workout:

Single arm lay pull down:

4X10 reps per arm

Weight: 3X 45 lbs, 55 lbs

Single arm cable lat pull down:

4X8-10 reps

Weight: 3X45 lbs, 50 lbs

Dumbbell bent over row: drop set

4X10,10 (total of 20 reps per arm per set)

Weight:20 lbs, 15 lbs

Reverse cable cross:

4X8-10 reps

Weight: 3X 30 lbs, 40 lbs

Bent over smith machine row:

4X12 reps

Weight:3X 45 lbs, 55 lbs 

Single arm T-bar row:

4X10 reps per arm

Weight:3X25 lbs, 35 lbs 

Cardio:

Sprints 1:20 on, :40 walk

Repeat 20 mins 

Goals!

Alright y'all! I've been super strict on myself the last few days as I felt like I was bloating. I feel like the bloats gone for the most part. 

My lifts the last few days have been FIRE! I have been feeling so amazing! Today I hit bi's and shoulders! I incorporated a bunch of new stuff and I loved it. I'll have a few clips posted on my instagram from today's workout! 

I'm trying to lean down and I'm focusing a lot of my energy on cardio as well. Also! I'm going to be putting my FIRST YouTube video together and sharing that with you all. And the last thing going on with me is I started a 60 shred online. I didn't join it to win, but mostly to have something that is going to keep me accountable for the next 2 months. 

Today's Workout:

Cable curls:

4X8-15 reps

Weight: 60 lbs, 60 lbs, 65 lbs, 55 lbs 

Super set:

Cable shoulder raises:

4X10 

Weight: 50 lbs 

Standing barbell press variation:

4X 10, 10, 10 

Weight: 30 lbs 

Full weight press 10 reps

Then isolate each shoulder for 10 reps per arm

Seated dumbbell curl:

3X10 reps per arm

Weight: 17.5 lbs 3 sets, 15 lbs burnout set 

Seated smith machine shoulder press:

4X10 reps

Weight: 45 lbs 3 sets, 55 lbs 

Super set:

Plate curls:

4X10-12 reps

Weight: 25 lbs 

Cardio:

22 mins stair master intervals

Killer Legs

Today was leg day! I switched it up and honestly I haven't felt a pump like this in SOOO long. I trained my legs so hard that I could barely do cardio today. I'm pushing myself more than ever and I'm tracking my Macros more then ever. I wanna be in the best shape of my life this summer and I'm honestly trying my damn hardest. 

I'm pushing myself during every single workout. 

I am staying focused as I possibly can at this point. 

Today's workout:

Hack squats:

4X10-12 reps

Weight: 105, 125, 155, 175 lbs

Smith machine squats:

5X3-15 reps

Weight: 105, 135, 145, 155 lbs

Box Jumps:

5X6-10 reps

Height: 36" box

Super set:

Goblet squats:

5X12-20 reps

Weight: 35 lbs

Leg press:

4X12-15 reps

Weight: 125, 135, 145, 145 lbs

Super:

Calf raises:

4X10-12 reps

Weight: 125, 135, 145, 145 lbs

Leg Extension drop set:

4X8 reps

Weight: 85 lbs 4 reps, 75 lbs 4 reps

Cardio:

Treadmill elevated 17 mins power walk 

Back Attack

I've been recording a few workouts a day for the past week and I can honestly see why everyone records their workouts. For me going back and re-watching my clips, I notice all the things I've done wrong. Which is crucial, because if I keep making the same mistakes I have the potential to hurt myself and not grow properly. 

In one of my videos from today's back workout I actually saw the growth I've made. I'm human and though I'm consistent, sometimes I don't see the changes I want and I get discouraged. Today that was a different story! I saw the muscle working and I felt proud. No I'm not the leanest or the most fit person ever, but I've dedicated my time and effort to this and I have developed a love for it that I don't think can ever be broken. 

Today's workout:

Reverse cable cross:

4X8-10 reps

Weight: 30 lbs, 30 lbs, 30 lbs, 40 lbs (weight distributed evenly on each side)

Single arm cross lay pull down:

4X10 reps per arm

Weight: 45 lbs, 45 lbs, 50 lbs, 55 lbs

Single arm crossed cable row:

4X10 reps per arm

Weight: 45 lbs, 50 lbs, 50 lbs, 55 lbs

T-bar row:

1X20 35 lbs 

1X15 60 lbs

1X10 70 lbs

1X8 80 lbs

Single arm dumbbell row:

4X10-15 reps per arm

Weight: 25 lbs, 25 lbs, 25 lbs, 30 lbs

Cardio: sprints 

1:20 sprint 7.4-8.0

:40 recovery walk 3.8-4.0 

Repeat for 21 mins 

Weaknesses

Just like anyone else, I have weaknesses as well. Training shoulders is probably one of the HARDEST things for me and is easily my weakest muscle group. 

The reason why my shoulders are so much weaker is because I did not understand the importance of have strong shoulder. AND also because that's one of my insecurities as I have broad shoulders I did not want them to look "bigger" or "bulkier". When I initially started training shoulders, I hurt myself. If you've been following my blog for sometime, you know I've touched in that before. 

Now, training shoulders is one of my favorite muscle groups. No, it has not made me look bulkier. I try to target shoulders as best as I can because I know I need to work on that. 

Today's workout:

Smith machine seated press:

4X5-15 lbs

Weight: 45 lbs, 45 lbs, 55 lbs, 65 lbs 

Barbell curl: drop set 

4x40 lbs 6 reps

     30 lbs 6 reps

Single arm BARBELL shoulder press:

4X10 reps per arm

Weight: 30 lbs, 30 lbs, 40 lbs, 40 lbs 

Hercules curls:

4X6-10 reps

Weight: 40 lbs, 40 lbs, 50 lbs, 60 lbs (each arm is half the weight)

Concentration curl:

4X6 reps per arm

Weight: 20 lbs, 17.5 3 sets

Dumbbell single arm shoulder press:

4X10 reps per arm

Weight: 17.5 lbs

Super:

Hammer curls:

4X5 reps per arm 

Weight: 20 lbs 

Cardio:

Stairs intervals 30 mins 

Chest/tris

So today I had an interesting experience at the gym. After I finished my weight training session, I did cardio, as I usually would. As I was coming up on the 23 min mark of my stairs session, I felt like my body was over heating. I literally felt like my insides were shutting themselves off. I have NEVER felt this way before. It honestly felt like someone was stepping on my chest cavity and not allowing me to breathe properly. I did tone it down for the rest of my cardio session as I was practically sprinting on the stairs. I don't know if I was just over working my body, but once I noticed something was off I modified my workout to that. 

It has honestly taken me sometime to realize that I need to listen to my body more. When I first started taking fitness seriously I made the mistake of not listening to my body, constantly. It caused me to be sore, hurt myself, and even want to quit altogether. I've come a long way from that! 

Today's workout:

Smith machine bench press:

4X6-15 reps

Weight: 45 lbs, 55 lbs, 55 lbs, 65 lbs starting resistance is 15 lbs and I added that into the weight

Seated tricep extension:

4X15 reps

Weight: 25 lbs

Cable cross over:

4X10-15 reps

Weight: 50 lbs 3sets, 60 lbs

Incline chest press machine:

4X6 reps per arm

Weight: 35 lbs per arm

Reverse curl:

4X12-15 reps

Weight: 60 lbs, 60 lbs, 70 lbs, 70 lbs

Tricep cable extension:

4X15 reps

Weight: 65 lbs, 65 lbs, 70 lbs, 75 lbs 

Cardio:

Stairs intervals 5 min circuit levels 12-20 go up two levels per min 

Killed Legs Today!

I'm BAAAACCCKKKKK... again. Ok so I've been working on some amazing stuff. I'm actually going to be posting clips of my workouts on my instagram (@getsavyy) if you don't already follow me, you can, or you know don't. 

So today I trained legs! I have two super sick clips I'm going to be posting on my instagram page and I think you'll love it! 

Today's workout:

Dead lift:

4X6-8 reps

Weight: 50, 70, 70, 80 (not including the bar)

Box Squats:

5X5-12 reps

Weight: 70, 100, 120, 130, 135 (not including the bar)

Mini Circuit:

Overhead squats: 50 lbs 15 reps

Squat jacks: 20 reps

Kettle bell swings: 20 lbs 20 reps

Repeat 3 times

Laying hamstring cable curl:

Resistance bands:

4X8-10 reps per leg

Cardio: was weak today as my calve tightened up

Jump rope: 10 mins