Halloween Workouts!

Halloween is approaching!

Why not have a workout inspired by one?! Tribesports has an awesome challenge that has a discount. Tribesports has teamed up with Run For Your Lives to offer a 20% discount off of their races. You can use the promo code TRIBE to get the special discount. Cool right?

In addtion to that, there are also 10 pairs of tickets for Run For Your Lives race entry, a Bodymax Kettlebone Kettlebell, and 5 Join The Tribe T shirts to giveaway in our competition which you can read more about here.

Lastly, There are some Halloween inspired workouts that they have created so we can all look great in our costumes!!!

 

1. Zombie Fitness Circuits

 

2. Zombie Wrecking Ball Workout

 

 

 

3. Evasion and Escape Workout

 

4. Survival Under Siege Workout

 

Legs

 

Pull out the handicap signs.

Yesterday was Leg day! My oh my! I have a new personal best. leg pressing 180 in 3 sets of 30 with a rest pause. Brutal. I was dizzy and my legs were weak. Fun times. I have 2 days of rest (today included) and I am going to recover!

My leg workout consisted of:

20 mins of cardio on the elliptical

150 seated barbell twists per side

1 drop set of a total of 100 reps  leg extensions starting at 170lbs and dropping to 30lbs after every 10-20 reps (BRTUALLLLLLL)

Seated leg curls at 70lbs w/ 2 warm up sets 10 reps and  3 sets of  20 reps 

Leg press w/ 2 warm up sets of 10 reps at 90lbs and 3 rest pause sets of 30 reps at 180lbs

Hack squats w/ 2 warm up sets of 7 reps at 70lbs and 3 sets with 7 reps at 80lbs

20 mins of cardio on the bike 

And a wheelchair LOL. I felt like I needed that. I hope everyone’s hump day is going well. Mine is. I downloaded this new app called Bitstrips it’s like a comic version of yourself. I have had tons of fun posting things on my social network sites. Who knows, I may post one on here! Hahah Happy HUMP DAY!

 

Check out my Progress! (After a week of eating cakes, pies and ect)

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Shoulders, Calves and Abs

 

Yesterday I hit the gym pretty hard and rocked out my workout. I did my shoulders, calves and abs. I thought the workout would be easy being that there were not that many exercises. No. My shoulders were on fire and I had the slow disoriented waddle, when I walked out the gym yesterday. My workout consisted of:

20 mins on the elliptical

150 reps, per side of Seated bar bell twists w/ 20lb bar

3 sets to failure in 15 reps of Side Lateral raises w/10lb 

3 sets to failure in 15 reps  of Front Dumbbell Raises w/ 10lbs 

Superset of 

3 sets to failure in 12 reps of Side lateral raises w/ 5lbs

3 sets to failure in 15 reps of Front Dumbbell Raises w/ 10lbs 

Machine Shoulder Military Press w/ 25lbs

1 warm up set of 8 reps

3 sets to failure in 15 reps

7 sets of Seated bent over Rear Delt Raises in 15 reps w/ 15 lbs 

Standing Calf Raises 1 warm up set of 10 reps and 5 sets of 20 reps

3 sets to failure 20 reps each of Sit ups

Elliptical for 20 mins

150 twists w/ 20lb bar

 

I was pooped I tell you!!!  I also noticed this amazing phenomenon. A lot of women do not lift. I got a lot of stares and questionable looks as to why I was in the free weights area. Usually a woman is accompanied by a man in this area to be trained briefly or they are just passing by. So, it is overall a male dominated area. Most women dominate the cardio equipment. I would like to encourage all of my female fitness enthusiasts to join me! Come to the weight area. It is not a scary place, it actually is a great place to look at men! lol See the various forms and different workouts that other people do. I am a beginner out there in the weighted world, but I would like to see women get their weights, and toning in too! I am all about showing these guys what I can do! The stares were welcomed by me, and I even got a few smiles out the guys when they saw me working hard!

 

Today is leg day and I have my handicap sticker ready lol. I may be crawling out the gym when I finish wish me luck.

 

 

Photo credit: Womenshealthmagazine.com

Rainy Weekend

Rain was all that happened this weekend. So I took this as an opportunity to relax, and get back to my leisure lifestyle of life. I started out my weekend by going to get my hair done, and running a few errands, and ended up unpacking some boxes. In between that, I watched a movie, played with my dog, attempted to take a nap, unpacked some more, and worked on homework. I got it all done! I also went to the gym and got a beasty back and biceps workout in. I still cannot do a pull up, so I had to skip that. I will get better. I can tell I am getting stronger, though. Any progress is great progress.  I also ate pretty horrible this week/weekend. Fried foods, Mexican foods, desserts you name it I ate it. In moderation though. So I am maintaining my weight,  but not my precious abdominal muscles *tear*, but that’s okay, every now and then you need to eat freely. Give the body a break from not being tempted to eat every cookie in sight and managing to resist can be tough and weary sometimes.

I spent all of Sunday arraigning my room, speaking with my Mom, submitting homework and playing fetch with the Gizster.

Today I will be working on Shoulders abs and legs and will post about it on tomorrow, and this week will be all about reviewing my Chapters for the up and coming midterms I have on this weekend. I am also apart of a skit for my Company’s annual BBQ Cook off and I have a friend coming into town to visit for her PV Homecoming. So my peaceful weekend was welcomed and appreciated. When I will get another? Who knows! Stay foxy people!

Thoughtful Thursdays

It’s Friday eve!

I am excited. I was not able to workout since last Thursday.I have a lot of school work to complete and I am on the organization committee for Customer service week I finally was able to workout and continue the Kris Geithen 12 Week program. I should be on week 4, but I am on week 3 and so far so good. You can find the workout on Bodybuilding.com.

Yesterdays workout consisted of:

Cardio
20 mins

Seated Barbell twist
150 reps per side

Dumbbell Bench Press
2 warm up sets of 10 reps w/ 15 lbs
2 sets to failure in 8 reps w/20 lbs

Straight – Arm Dumbbell Pullover
1 warm up set of 10 reps 15 lbs
2 sets to failure in 10 reps 20 lbs

Incline Dumbbell Flyes
2 sets to failure in 12 reps w/20 lbs
1 drop set to failure 20 lbs to 15 lbs

Cable Rope Overhead Triceps Extension
1 set to failure in 7 reps 20 lbs
2 drop sets to failure 15 lbs, to 10 lbs, to 5 lbs

Dips Triceps Version
3 sets to failure 12 reps

Superset:

Lying Dumbbell Tricep Extension
3 sets to failure in 10 reps

Bench Dips
3 sets to failure in 12 reps

Cardio
15 mins

Seated Barbell twist
150 reps per side

After all of that lifting, yes, I was tired. I need to mention I have officially lost 26 lbs so far. It has been a long journey, but I am here from a huge 198 to 172!!! For a tall person I am moving into the realm of skinny. 150 is rail thin for a person of my stature. So I am excited! I should post a pic for Transformation Tuesday! Happy Thursday to everyone!

High School Reunion

This weekend was action packed!

My boyfriend came into town for my 10 year high-school reunion. When I say we had fun honey! We had fun.

Friday night was the kickoff event and we went to a place in Pearland called the Fox Den. They have a nice bar, good music and a bull. It was good to see everyone and let me say we all were dancing and as we like to call it. Turning up!

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Whew that was some fun. The next day I went to see the new movie Baggage Claim with my guy (It was very funny!)  and we got ready for the actual reunion look at us.

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They had an open bar and I took advantage and got…. A little happy lol.

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We had so much fun. The next day I struggled a little, but I was encouraged to get up and workout. I did my shoulders exercise and that consisted of :

20 minute cardio on the eliptical

Smith Machine Overhead Shoulder Press

Machine Shoulder (Military Press)

Side Lateral Raises

Side Lateral Raise starting behind back.

Dumbbell Shrug

Reverse Machine Flys

10 Minute Cardio

Good little workout. I need to work on my Side Lateral Raises. A 10 lb weight gave me absolute hell! Overall it was a good weekend and I am ready for this week. It will be a busy one. Seriously, I do not know when I will not ever be busy. My schedule/plate is so full. This week I am in the process of moving. So this Monday, I woke up at 7ish to load my car with two large boxes of clothes and one medium box of stuff.  I need to do that everyday this week in order to have the majority of my boxes out of my house. I will have some movers come and take my furniture down my stairs and help me get it to my storage. I also need to clean as much as I can, so that I won’t get charged an arm and a leg! I can do it in between working out, caking , writing a paper, and doing homework and reading assignments for school right?

Monday’s  Calves and Abs workout consisted of:

10 min cardio

Standing Calf Raises

2 warm up sets of 10 reps

4 sets of 12 reps

Donkey calf raises

4 sets to failure 18 reps

Hanging Leg Raises

3 sets to failure in 20 reps

10 min cardio

I did this on my lunch break. I found time! I did it. Calve workouts are tough! Donkey calf raises hurrrrt! I did surprisingly well on my hanging leg raises. Here is my video!

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Tomorrow is  Back and Biceps day and I don’t know where or how I will fit in the cardio. I am guessing I can take my box moving and trade that in as 20 minutes of cardio? LOL I will find time somewhere. I just wish there were more hours in the day!

Weekends in Lousiana

*This is a day late due to WordPress Mobile Technical Difficulties*

 

I spent my weekend in Louisiana.

It was a good one. I got to spend some quality time with my new boyfriend (Yes, ya’ll finally). I decided to take vacation on Friday so I would have time to get my hair done (2-week ritual), and drive up early. I learned that from my last visit that a turn around vacation isn’t ideal.It rained so hard the entire time I was on the road. I got there and we went to the gym, Friday was my rest day so I just did 30 minutes of slow cardio on the elliptical, and we spent the rest of our time inside thanks to the rain and watched movies and caught up.

Saturday was better,

We continued to watch movies, relax and went to the gym and rocked out our shoulders and abs. Reverse crunches, 150 twists on a gym ball, and 40 mins of cardio will have you spent! I think I took a nap and spent some QT with my dog and my guy.

Sunday was beautiful! I woke up early to finish some of my homework and other things that were due for school for about a good hour and a half and after that we took Gizmo for a walk. I spotted the pool, and we went back in the house to watch football, and then we went to the pool. Let’s just say I acted up! Cartwheels, jumps, dancing and funny poses you name it. It was fun. We then went back to the house so I could pack up and head home :-(. Long distance sucks but it can be done! We are working on it 😉

Today’s back and biceps workout will include:

  • 20 mins cardio (will do at home) 
  • Reverse Grip Pull downs
  • Bent Over Barbell Rows
  • Hypertensions
  • Straight Arm Pull Downs
  • Concentration Curls
  • Dumbbell Alternate Curls
  • Cable Curls
  • 20 min cardio(will do at home) 
  • 150 twists

 

My triceps are sore from 3 days ago, but I will be okay. I got this work out from Bodybuilding.com Kris Gethins 12 week program. I am 5 days in and I feel great.

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How to Break Up With Your Trainer

 

Sometimes you have to do it,

The time has come for me and my trainer to part ways. We have a good 2 and a half months of sessions. Sometimes, you have to do what is best for your body. My trainer was excellent at working your core and cardio. He was awesome. He had some knowledge on weight training. I take my fitness and my well being seriously. At times he would be on his phone during sessions and I wouldn’t have his undivided attention. To the point to where I would stop working out and look at him. There were times where he tried to give me weight training instructions and they were correct for form, but the amount of weight he would put on the bar would cause me to overexert myself. I would question it, having some knowledge, and he would not like that and ask me if I had a problem. I am not going to bash him however, he did not inform me that he was not certified and when I asked him why we never worked obliques he strapped a weighted vest on me and had me do high-knees on a hill.

So sometimes you have to ask yourself, do you want to have muscle soreness or joint soreness? Do you want someone who knows the specific muscles and what exercises work each of them? Knowing the proper push up position and what the push up is designed to do. I had to take a step back assess, and I found out that I could actually do the rest of my training myself. He got be very far in my workout progress, and now it’s time for a new program.  I now have a new program thanks to Bodybuilding.com  and it shows me the proper form, the things to look out for extensive information on exercises and programs to modify your body like body builders do. The people are accredited and Mr. Olympian champions. So for now I will do my own thing. My trainer and I were amicable about our break up. Thank goodness. No hard feelings.

Today was leg day, my 1st day and it consisted of

20 min cardio (I did early this morning)

Leg Press:

4-5 warm up sets of 85 x 12 reps

3 sets to failure in 100 x 12-20 reps

Hamstring curl:

2 warm up sets of 85 x 15 reps

3 sets to failure in 100 x 12-15 reps

Leg Extensions:

2 warm up sets of 85 x 15-20 reps

2 sets to failure in 100 x 15-20 reps

Hack Squat on Smith Machine:

2 warm up sets of 95 x 15-20 reps

3 sets to failure in 105 x 20-30 reps

Cardio(Will do tonight I ran out of time!)

 

It was a good workout and I really felt the burn on thoes hack squats tomorrow is Chest and triceps. OWWW!

 

 

Photo credit: blogs.phillymag.com

 

 

 

Full Body Dumbbell Workout

 

Hey there! It’s been a while! But Tribesports never fails me! They came up with an AWESOME workout that will work every part of your body! Just follow the steps below with a 5,10, or 20 lb weight, depending on your fitness level and you will be set. Work your way up to the 20lb dumbbells if you can. Check it out!

 

 

Pretty cool huh? Tribesports.com has also added some more cool features to their site such as the new training features. You can now log. your daily exercise, and even saving different sessions as “Workouts” to re-do them at a later date. Almost everything imaginable is covered from back squats and individual weights exercises to yoga and even fitness classes and sports, and we are constantly adding new exercises and sports to improve the system.Use it after a day at the gym, a run, a biking activity or whatever. Use it! Check out all the functionality of the new and improved site here

 

This weekend came together nicely. I am walking with my Company in the annual UNCF walk for education on Saturday and that should be fun, then I am participating in a biking event with my sis in Prairie View called the Tour de pink. It’s an annual biking event that raises money for Breast Cancer research. Really exciting stuff!

How is your weekend coming along? Anything cool going on?

Thursday workouts

This Thursday I rocked it out!

My workout with #garagefit consisted of:

  • Warm up: 15 minute run 
  • 15 hills
  • 20 Front Raises with 10lb dumbbells for warm up
  • 3 rounds of  20 lateral raises with 10lb dumbbells
  • 3 rounds of 20 lateral raises with 5lb plates 
  • 3 rounds of standing  lateral raises, front raises, lateral raises with 5lb plates
  • 3 rounds of rope thrusts locking elbows for 1:30seconds
  • 3 rounds of standing lateral raises into front raises
  • 3 rounds of 20 curved barbell bicep curls with 5lb weights
  • 3 rounds of 20 curved barbell bicep curls with 10 lb weights with a slowed paces on coming down
  • 3 rounds of 20 sitting Arnold shoulder press
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Ya girl went in! I wish the Bicep Emoji could be inserted here. That’s how I felt. Also, I am on this new meal plan and so far so good. I haven’t felt hungry since 6am. I meal prepped for 3 days since I will be going out of town for the weekend and I am sure I can maintain my little plan when the weekend hits. I just have to pack the non-perishables and possibly purchase some perishables. Here goes one of my meals I believe this is meal 3.

 

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Tomorrow I will get some cardio in and probably do some light work on Saturday whenever I get to my destination. Happy Friday Eve everybody!