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)

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

Leg Day!

Today was Legs day!

I started out my workout by carrying boxes to my car (Cardio) from my soon to be old 3rd floor apartment.

After that I put in this type of work.

//instagram.com/p/fBOtmTPzoN/embed/

I really did not want to do this workout, I was thinking of the bajillion things I needed to do today and was like, how in the heck will I even have energy to even look at this. I looked at the workout and it was simple quick and I worked it out!

Tonight I need to break down my bedframe, get lots of newspaper to pack my dishes, find my check book, I packed it somewhere and I have no clue where it is, pay my last little rent and pack up some more kicknacks that need to go to my new space.

I forgot, I need to do homework, but I think I will do all of it on Sunday. I have to secure my move first. Wish me luck!

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

 

 

 

September Goals

A girls got to have goals!

 

//instagram.com/p/d14sILPziz/embed/

 

I have a few of them  for this month:

• To modify my eating habits even more than I have. I bought myself a scale and have a meal plan, so all I need to do is get to it. I start tomorrow. I have an up and coming trip to Vegas, so managing my eating will be a challenge but, I am sure with Myfitnesspal and some restraint, I will be able to do good when it comes to food. I would like to see where I am at in 5 weeks.
• To do 2 unassisted pull ups. Usually I need someone to help me get up there, but I am sure if I try my best I can get er done and feel like A BOSS!
• To have better form when squatting with the bar. As I progress with my workouts, I am starting to do more, and I want to have the perfect form. I posted a video on IG of me squatting, and it was great, but I want to do better!

Sidenote: I would like to report, that I am on the verge of buying new clothes. My pants for work and leisure are all getting to be too big, and it shows. I wore some Skinny Jeans that were so tight at this time last year and now, they are baggy in the front and butt area. They also sag a little bit. This is not only exciting, but It lets me know, even if I do not feel the physical change, nor see it, it’s certainly happening. I hope that little side note motivates someone to keep going! Don’t stop! Results come if you put in the work and dedication!

 

 

Do you have monthly, or annual goals? What steps are you taking to achieve them? 

Labor Day Weekend Recap and Monday Workouts

This 3-day holiday weekend could not have been better 🙂

 

Yes, I am all smiles. On Friday, I got to participate in Critical Mass and it was so much fun. We rode 20 miles! TWENTY! Here are some pictures:

This guy had ALLLLLL the jams!

 

//instagram.com/p/dqBlzMvzgf/embed/

//instagram.com/p/dqaCFvPzrF/embed/

How we roll!

That was some of the awesomeness that happened. People had their speaker systems, and had amazing music playing. There was even a point where about 100 bikers broke out into song singing Bohemian Rhapsody. Awesomeness.

I ended my night by crashing and falling asleep. The next day, I picked up my brother and my niece and we were going to head out to the country for my step-mom’s annual Labor Day Family Reunion. I stopped to have a date 1st *smiles* (I left my bro and niece back at my Dads house close by before I went on my date LOL), then we were on the road. I had a great time. I got to see some of my Step-Mom’s fam spent time with my Step-Bro and Step-Sis (which are practically like my blood brother and sister) and then I left to come back to Houston. I dropped my brother and niece off and went out dancing. It was a great time :-). After that I went home and was invited to go to Church, but I ended up oversleeping O_O. So I missed service, and ended up catching a movie and seeing the Butler. It was great. I bought some new workout shoes!

 

//instagram.com/p/dzGoQIvzk0/embed/

They were like 49 bucks thanks to a special someone having a military discount :-), and then went back and kicked it in Humble with a special somebody :-). After that, I went back home to rest, and play with Gizmo, and submitted some homework that was due. I was supposed to go a pool party but ended up chillin at my pool, which was cool. I ended the night watching Red Tails.

Monday, I ended up relaxing and went back to Humble to chill for a bit, and then headed back to my side of town, and relaxed. I was so relaxed, I fell asleep! Like an old person! My sister came by with her LS, and her LS’s BF and his nephew stopped by which was cool.

Tuesday I worked out with my trainer, he wants to put me on a meal plan. Thats cool because I have new goals, and I need to reach them by eating correctly. The workout consisted of:

Warm up: 15 min run

3 rounds of 6 inches for 45seconds

2 rounds of  6 inches then knees to your chest (25 times, never putting your feet on the ground)

50 jumping jacks with ropes

Lunges to the street stop sign and all the way back to the house

75 jumping jacks with ropes

Lunges to the street stop sign and all the way back to the house

3 sets of 20 squats with 45lb barbell

 

Slight work! here’s a video:

 

//instagram.com/p/dzLDHcvzp_/embed/

You have to work for what you want! Well hope everyone is having a fantastic Tuesday I am!

Tuesday Workouts

Garage Fit did it again,

My workouts just keep getting better and better. I really was proud of my performance yesterday! I was a little nervous because I tend to struggle on my 1st days back after a 2-3 day break from my session with my trainer. I grabbed my dog from Doggie day camp and booked it to my trainers. Traffic in Houston was…..difficult to get around.

Yesterday’s workout consisted of:

Warm up: 15 min run w/ Gizm0

3 rounds of:

• 15 dead lifts w/ 135lbs
• 15 squats w/ 115lbs
• lunges up and down the driveway on an incline 6 times (3 up the driveway, 3 down the driveway)
• 50 jumping jacks with rope
• 7 hills

 

 

After I found out how much I deadlifted and squatted I felt like this:

//instagram.com/p/dixzOMsMFU/embed/

I got a 3 minute rest in between the rounds, and it was intense! Having my dog there really distracted me though. I didn’t complain. I have another session this Thursday before Critical Mass and I am contemplating working out for Bootcamp on Saturday since I don’t have a hair appointment this weekend. I ended the night by going home, cooking a nice chicken pasta meal ate that and had some cantaloupe for dessert I cut up earlier in the week. Yum.

 

//instagram.com/p/difPAMPzlg/embed/

My trainer thinks that I can do better and I can step it up even more. I am shocked. I did not know he had that much faith in me. Shoot. Well that goes to show you, that you should give yourself more credit! It’s nice to have someone who thinks you can do amazing things and encourages you to take it to the next level! Did I mention having a personal trainer/working out is in a little way a form of therapy? For me it is. If I have had a bad day, I just take all my anger, and channel it into my workout. If I am feeling lazy or that I cannot do a certain workout, my trainer is there to push me.  Well hope everyone is having a productive humpday!

 

Tuesday WOD

 

This was the workout I did yesterday. I did it with so much enthusiasm, my trainer was shocked. He wondered what had gotten into me and whatever it was, I needed to keep on with it. I told him it was probably my food intake. That was my guess. My guess was also, that I was coming off of a Mini Vacay and my spirit was refreshed. Hopefully I can keep my enthusiasm up. I ran 25 hills and did not complain once. I did 16 in a row without one tiny break. I did not let the fatigue discourage me. The only thing I was not successful at was my workout on the pull up bar. That’s okay, I will work at it.   I hit the punching  bag like someone had offended my Mother! I was in a rare, but welcomed beast mode. Do you guys have days like this? It felt amazing that my trainer was happy about my performance. Let’s see how Thursday pans out. I am excited.

Today I read the latest entry from the Ascent blog and she challenged me. To do what I feared the most. 10 pull ups!!! I am going to do it. By the end of this year. I am going to do it! Watch me work! Another update on my ever changing physique. My abs are starting to play peek-a-boo. This means one thing. They are on the rise. I have never had abs. Well I have had a silhouette (What I am working with now) If I keep up with my clean eating, and my workouts, I will have a little something something. I will keep you guys posted! HURRAH!

Workout Struggle

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What workout isn’t a struggle?

On Tuesday I absolutely struggled. I threw up, I felt queasy, I kept quitting. I was disappointed in myself. I tend to go through this once a month. It was all due to my diet the past weekend. Eating the right kind of foods absolutely pays off. Well, on the weekend I ate fried chicken and had a coke, and on Sunday my only option in the hospital(Where my niece was being born) was McDonalds. So of course, I struggled something serious. Here was my workout:

Warm Up: 15 minute ,jog 15 hills

Workout:

• 10 box jumps 10 lunges
• 30 jump squats
• 10 squats with 25lb weights in each hand
• 10 lunges on an incline with 25lb weight
• rope thrusts with 15 squats

This workout was intended to be repeated for 3 rounds, and I only  made it to one. Hopefully today’s workout can be conquered and I can pick up my pride and ego off the ground. I am not going to let this one bad day discourage me. There are going to be more highs in workout sessions than lows. After all, the workouts are meant to be challenging.  If you aren’t feeling challenged then, you might not be as productive in your workouts as you could be. Today I will strive to do my best.

How to get Obstacle Strength Ready!

 

Anyone doing a rough and rugged obstacle course this summer?

Well if you are, this post is for you. All my Spartan, Tough Mudder, Mud Run racers get pumped! If you are looking for a form of training, and it takes training for these events, trust me, you can find it here. You need lots of strength and endurance when tackling these events and this circuit Tribesports has put together, will get you pumped and fit for winning a rugged and rough medal! Our goal is to get you across the finish line and give you the confidence you need to accomplish your obstacle tasks!  You have an A and B superset and you have to push through! So take the challenge one or more times and get pumped!!!! You can find the challenge here. If you take it let me know how you do! I would love to hear feedback!

 

If you would like more information on how this workout was designed, feel free to click here for more information.