Squaterday! Quads and Glutes

Hey guys!! I know it has been a long time since I posted a workout, so I'm going to post my lifts for this week. My workout partner, Ashley, and I did this one Monday! 
Stay motivated Guys, and Enjoy! ;)
Make sure you get nice and warm before you start this one, its a killer!

Back Squat Pyramid Heavy:
2x15 warm up
10,8,6,4,2,2,4,6,8,10

Walking Lunges With Dumbells
3x20

Leg Press Heavy:
4x15 (2 sets Wide and 2 sets Narrow)

Vertical Leg Press Heavy:
3x20

Quad Extension:
3xBurnouts (Drop Sets)

Glute Kickbacks Heavy:
3x15

Weighted Bridges:
3x10

Step Ups:
3x10

Bench Sumo Squats with Plate:
3x15

This is a heavy lift. Don't be afraid to challenge yourself and go heavy! Your muscles will thank you, I promise :)

Happy Wednesday!

Welcome Back Progress Post!

Well, it has been forever since I've been able to update my blog. Between exams, homework, 2 jobs, and 2 sports, I rarely have a break! That doesn't mean I haven't been lifting though! I decided to bulk when I got to school, so I put on 15 pounds, and now its time to shred. Here are some progress pictures. Obviously I'm not lean like I was during the summer for those of you who remember, but I like how my muscles filled out!

Over the Summer I was notorious for 5 days of cardio a week, with long heavy lifts, and super clean eating throughout the day. Lots of burning and a quick metabolism. That is how I maintained my lean muscles. But I wanted to put on some muscle, so I decided to bulk. For my bulk, I really upped my calorie intake a ton, and cut out cardio. BUT I kept my lifting habits with heavy weights, and here is what happen!

This is my progression from a little into my fitness journey in May, then lean stage in June and beginning of August, and my post 15 pound bulk on the far right! My arms and legs filled out quite a bit, and my abs aren't as defined. I'll admit, that is definitely something I miss, but you have to make some sacrifices sometimes! Now its time to shred!

Bulky arms, Bulky Legs. This is after my bulk as well. You can see where I store my weight...

My workout partner Ashley Naughton! Our backs are filling out finally! ;) I've always had the boniest shoulders on the face of the planet, and its so nice that they're finally getting some muscle! 

Bulky Bulky Bulky


Time to Shred Now!!! 

Ab day swag day work! Starting to see my abs again, finally! 

Operation Shred in session! Starting to get back definition but maintaining all that bulked muscle!

So So Behind!!

Wow, so I've been back at school since August 1st, and we still don't have internet at our house, which makes it super difficult to update my blog. I'm so bummed that I haven't been up to date on it, but once we get internet it'll be a different story!!

So as always, lets play some catch up! And my "some", I mean a TON!!!

Lets see, so while I've been back at school, I'll be the first to admit that I am not proud what so ever of my eating choices. I had just been seeing friends and family a lot, and going out for lunch and dinner, and not keeping my eating clean, and my body was (and still is) suffering. I've been better recently, but I'm still working to get back what I had over the summer because I feel like I've completely lost everything I worked so hard for.

Many people have been asking for my workout routines, so I'm going to post my workouts for each day!

Let the catch up Begin!!

Legs Legs Legs Legs!!

So I changed up my workouts a little bit. I've always had "Squaterday" and "Beast Mode" Days, but I really tried to Isolate muscles a little more now. Break up my muscles instead of trying to do my whole lower half twice a week. So on Squaterday, I hit quads and calves after squats, and on Beast Mode, I hit hamstrings and glutes.

So these two are after Squaterdays! Pumped up quads for sure! 

Here is my Squaterday routine:

Hit the Squat rack for 95 lbs for 15 reps

135 lbs for 10 reps

165 lbs for 8 reps

185 lbs for 6 reps

200 lbs for 4

and 210 lbs - 225 lbs (depending on how my legs are feeling) for a minimum of 2 reps, but max out if I can do more. 

135 lbs for 10 to wind down.

Walking Dumb bell Lunges 2 sets of 20 each leg. 

 Backward Dumb bell Lunges 2 sets of 20 each leg.

Lateral Dumb bell lunges 2 sets of 20 each leg.

Leg Press 3 sets of 12 (Heavy) 

3 way weighted calf raises on the floor, and on a ledge. 2 sets of 20 each way.

Sneaky Lunges 2 sets of 20 each leg.

Dumb bell Split Squats 3 sets of 12 each leg. 

Quad Extension Burnouts 2 times. HEAVY. 

Don't be afraid to go heavy! You'll like the results ;) 

Knee was a little sore after really deep squats, but this is for Beast Mode days. Sweat it out guys! 

My back side (Back, Glutes, Hamstrings, Calves) are not my strong point, so I'm really trying to work them out. Trying to get this little bum to grow!! 

For Beast Mode, I do the same kind of pyramid I do for Squats, just for Deadlifts. Go HEAVY!!

RDL's 2 sets of 20 

Good Mornings 3 sets of 20

Dumb Bell Single Leg RDL's 3 set of 12

Dumb Bell Bulgarian Split Squats 3 sets of 20 each leg

Weighted Bridges 3 sets of 8. Go HEAVY

Sumo Squats with plates on benches 3 sets of 20

Hamstring Curl Burnouts

Soo those are my recent lifts, still modifying them. I definitely need more glute workouts, but I'm working on it! I'm going to switch glutes to Squaterday and Calves to Beast Mode, It makes more sense. 

Let's do Abs next! So for Waisted Wednesda/ys and Ab Day Swag Day I have my workout partner Ashley :) She is on the left in the blue spandex in this bottom picture with me! So FITFLUENTIAL. I'm actually going to post her ab workout, so credit is to her! This one will kick your butt!!

So she runs her circuits like I do, with running through each pair of exercises twice, with no break. Here, we, go!

- 1min plank on Physio ball

- plank dips (15 per side)

-30 reg crunches

-30 v-ups

-weighted russian twists (20 per side)

-Barbell oblique crunch (15 per side)

-Pulse ups (heels to heaven) 25x

-Hip Rock Raise (make legs in diamond shape) 25x

-crunch frog 25x

-reverse crunch off flat bench 25x

-alt. Bosu ball crunch 30x (15 per side)

-Decline ball throw 30x (15 per side)

-punching plank 15x (or until fail)

-Knee tucks w/ physio ball 20x

-Weighted Decline Negative 10x

-sit ups 30x

And here is post workout after Ashley's workout!

Get after it guys! :) 

Next are my upper body days, like Tear It Up Tuesday!

Finally seeing gains in my noodle arms and weak back! They're getting bigger and stronger, finally! Hard work pays off!

Two weeks later, biceps are looking even better! Yay! :)

So my upper body days consist of...

Cable bicep curls 3 sets of 8 heavy

Tricep extensions 3 sets of 10 heavy

Dumb bell Over Head Press 5 sets of 5, increasing weight

Dumb bell bench 5 sets of 5, increasing weight

Pull ups 3 sets until fail

Chin Ups 3 sets until fail

Lat pull down 3 sets of 12

Single Arm High Pull 3 sets of 12

3 way Flys 3 sets of 10

Upright Rows 3 sets of 8 heavy

Seated cable rows 3 sets of 8 heavy

Heavy hammer curls 2 sets until fail

Hanging Tricep Dips 2 sets until fail

50 push up finisher! 

Well, I think I covered everything. Sorry it's taken so long for the posts! I promise we'll get internet soon! 

Kill your workouts everyone! :) 

Back to School!

So this year for college I am renting a house, so I spent the beginning of the week moving into my new house. It's definitely a work in progress, but I love it. :)

So beat up on my upper body pretty good. Not too much because I had a tournament, but definitely enough!  Which ended in a great tournament :) Not too bad for upper body day with my calorie burn. I was surprised.   I added more Pull Ups, Chin Ups, and Tricep Dips to my workout this time. All body weight. Also I threw in some chest on a couple machines. Now that I'm back to college, I have access to a gym all the time, I'm stoked :)

Although I didn't go crazy hard for arm day because of my tournament , you better believe I didn't hold back on leg day! Upped my weight on dead lift, so I'm excited! Still need to figure out something to work my bum a little better. I'll figure it out though, it takes time!

So I've been really good about not having any cheat meals. I can't remember the last cheat I had. Sooooo I decided that after my tournament, since I played for 7 hours in the 100 degree heat, I deserved a cheat meal. So my room mate and I went to Five Guys, which I had never been there, and it was so good! I felt really sick after since I haven't had food like that in so long, but I was worth it. My stomach on the other hand, wasn't too happy with me... as you can see. The first picture was right after my tournament and cheat meal haha. I was so tired, but there is my natural hair, no makeup, and quite the sunburn! The second was Ab Day Swag Day from the day after my cheat meal. Looking pretty puffy, but It's my fault though, so I'll deal with it.

Anyway, going to kill Squaterday soon with Alida and Ashley. Shout out to Ashley, by the way, she's going to California to play in a huge Beach Volleyball Tournament. So proud of her!!! :)

Kill your workouts today guys!! 

So behind!!

So I can't remember the last time I posted, sorry guys! I've been really busy packing and getting stuff ready for my move tomorrow. BUT, that doesn't mean I didn't work out!!

Let's see, I had a modified Ab Day Swag Day. I had to house sit/ dog sit for my neighbors, so I did half my workout in the morning, went to work, and finished up when I got to their house and hit the pool to cool off! :)
If was kind of strange to break it up like that, but at least I got it done.

I also got a new watch! So excited. My polar ft40 finally came!!! I love it so far. Still figuring stuff out, but it makes me push myself harder during my workouts. 

(Not bad for arm day ;) )

Killed leg day. Definitely trying to go a lot heavier now with my workouts, especially squats,  and its definitely paying off! 

New legs, new bathing suit, and we're in business! 

(Don't mind my brothers socks on the floor, haha) 

Today was Tear it up Tuesday! Again, trying to go heavier on my workouts and I think its paying off. Seeing small changes, but a little progress is better than no progress at all!

Excited to see a little back progress. Finally starting to bounce back from the labrum tear! 

My Upper body workout today had:

Cable Rows

Lat pull downs

Shoulder Press

Barbell Curls

Hammer Curls

Skull Crushers

Plank Rows

Tricep Kickbacks

Three way Shoulder Flys 

Wide fly Pushups

Military Pushups

Bosu Ball Pushups

Three Sets of everything, Heavy, Until failure!! Get after it guys!! 

Make sure to fuel after though!

After my protein shake, I had 2 Turkey Sausage, 2 Omelets, and Greek Yogurt. Good post workout meal :) 

I said I'd try to get some more food stuff up, so here it starts! 

Kill your Workouts Everyone! :) 

Beast Mode Thursday!!

Happy Beast Mode Thursday!! New name for Thursdays thanks to Miss Ashley Naughton :) And boy is it suiting!! 

Like I had said earlier, I didn't have the best Squaterday on Monday, and although an injury from a few months ago was bothering me, I'm a NO EXCUSES kinda girl, so the bottom line was, I had a bad lift, and I promised to make up for it the rest of the week. Boy did I make up for it today!! Super stoked!!

So you guys remember a while back when I made my new Squat max 205 lbs and was so excited? Well, today (after doing my pyramid) to finish it up, I did 205 lbs for 3 reps, 210 lbs for 3 reps, and 225 lbs FOR 4 REPS!!!!! Ahhh! SO STOKED!! So excited to see what my next max will be.

Special thanks to my spotter Steven, so nice to see you!!! There it is, 225 lbs!!! :) 

So I did it for 2 and felt pretty good, so we decided to give it one more try on video. Goal was one, try for two, and I got two more for a total of 4! So here are the last two. (My phone doesn't take the best videos) 

You guys better kill your workouts! Happy Beast Mode Thursday!!! 

Waisted Wednesday!

Happy Ab Day Swag Day / Waisted Wednesday! :) 

So my dad won two free weeks to the gym, and guess who gets it? This girl! Perfect timing too because I go back to school in exactly two weeks today! So what did I do? New Ab Day Swag Day workout at the gym! I'm rather disappointed though, I destroyed my abs this morning with my workout. Any of you who do it will see what I'm talking about. But you can't even tell!! I am absolutely baffled over how much the human body can change thanks to mother nature. Boys, I envy you for not having this problem :p

Hopefully after a few days this water/bloat will go away and I'll be able to see my hard work! As for now, I'm stuck with dealing with it. Any way, as promised, here is my workout from today. I hope you guys enjoy! :) 

So, like for my other workout, I do them in pairs, two times each exercise with no break. When you are done with your pair (4 total exercises), take a break, then start you next pair. Got it? Readyyyyyyy.... GO! :) 

1:30 min Plank

1:30 min Boat

1 min Scissor Kicks

1 min Flutter Kicks

Hanging.... 

20 Side Tucks

20 Side Swings

20 Straight Leg Lifts

20 Knee Tucks

Back on the Floor... 

40 Bicycles Each Side

20 Physio Ball Knee Tucks

30 Physio Ball Oblique Crunches Each Side

30 V Ups Each Side

25 Reverse Crunches

20 Abdominal Twists Each Side

50 Crunches

20 Leg Lifts

Remember to do each pair twice.... GO! 

Recap!

Happy Monday Everyone! It's the beginning of the week, so time for new goals to complete! So once again I find myself making a post to catch up on everything. Sorry it took so long guys. Let's see what I missed... pretty much 2 of everything, legs, core, and arms. So let's start with core..

Ab Day Swag Day this week was another combination of my routine and the "Rough and Ruckus" circuit I posted before, super killer! I was a little over excited about my favorite workout of the week, if you couldn't tell, I had a lot on my mind, so it was nice to get away for a little bit. Really cooked those abs though, and it's evident in my swing for volleyball that my core has gotten a lot stronger, I'm stoked!

Killed Squaterday and Leg day this week too! Quads were super pumped afterwards. When I'm lifting at home, I don't have a lot of weight to put on for squats and dead lifts. The most I have is 95 pounds. So for my squat and dead lift, I up my reps a lot to make up for the lack of weight. Keep that in mind when your reading my workout. I would not be doing this many reps if I were in the gym with 185, I'd be doing a pyramid. (10,8,6,4,2,1)

For Squaterday I do:
Back Squats 3x25
Single leg Bridges 3x20 each leg
Dumbbell 3 way lunge complex (forward, side, backward)  3x8 each way, each leg (48 lunges is one set)
Barbell 3 way calf raises (forward, inward, outward) 3x20 each way
Barbell weighted Bridges 3x20
Barbell Step ups 3x20
Dumbbell Sumo Squats 3x20
3 Way Glutes  3x20 each way
Quad extension burnouts   Til Fail
Hamstring Curl Burnouts  Til Fail
Good Mornings  3x20
Barbell Split Squats   3x15
Wall Sits 3x 1min
Wall Sit   Til Fail

Remember for all of these, pick a weight that is challenging to you, and get after it! Push yourself, your body is stronger than your mind lets you think!

I'll post my Leg Day next time.

Upper Body day went well too. Getting some definition in my baby noodle arms, finally! 

So I start off every arm day with my shoulder rehab since my Labrum is torn. That makes a lot of my shoulder workouts harder than they should be, but I push through. 

Tightening your muscles for each exercise, make them burn! 

I'm going to start posting more food pictures because a lot of people have been asking about what my clean eating is. 

Hope everyone kill their workouts! :) 

Catch up Again!

Alright, so I've been working like crazy, literally like crazy recently, and I've found time to get my workouts in, just no time to update the Blog. So, this is again, my catch up post! Let's see what I missed...

Saturday I worked a double from 10:30-3:30pm, then 7-1 am, so I got Ab Day Swag Day in early before work.

I did the workout I posted on my blog, but I added to it this time. I found @petitefi's Rough and Ruckus core circuit, and added it to mine. It's a great one that will get your abs cookin'! Check out her Instagram page. 

Friday was Arm Day, and I spent the Day playing beach volleyball, then tore up my arms when I got home. 

I'll put up my arm workout if anyone is interested, let me know! :) 

Beach Bum by day, Gym Rat by night :) 

Then lastly Thursday was Leg Day, my second favorite! Killed my legs before work, trying to get some more definition in those quads and hammies! My Calluses are getting worse, oh well! It's totally worth it! I haven't put up my Leg day workout up either, so let me know if you guys want it!

So, I think I summed up the last couple days that I missed. Today is Squaterday! I will be doing this after work today, because I had a busy morning/afternoon, but nevertheless, it will get done! Shut up and Squat ;) 

Remember to hydrate, eat clean, and train dirty guys! 

Waisted Wednesday!

Happy Waisted Wednesday/Ab Day Swag Day!! Hope everyone is having a great fourth of July! So the abs aren't as defined as they usually are because I carbed up the last couple days, but I'll crack down on my diet again. No more protein pancakes for a while :( lol

So many of you have been asking for before and after shots, so here they are...

<

So the left picture was me in May, and the right is me now. Be dedicated and consistent and anything can happen! Stay motivated everyone!

Tear It Up Tuesday!

So obviously, my upper body is a work in progress... I just switched up my routine to have a day dedicated to upper body now, so hopefully that will help! 

Today's workout consisted of:

Crazy 8's with Hammer Curls

OH Tricep Extensions

Single Arm Preacher Curls

Skull Crushers 

Wide Grip Floor Press

Wide Grip Pull Ups

Wide Fly Push Ups

Inverted Rows

These were done in two sets until failure. There wasn't a set number to do for reps. Just go until you can't go anymore!! 

Hope everyone killed their workouts! :) 

Legs!

<p>So today was leg day. Killed it, was super tired. Legs were pumped! My workout is on the left :) I did everything with a barbell and plates, but you can do it with dumbbells our even body weight. Enjoy! :)

Catch up!

Okay so I've missed a couple days blogging, so I'm going to catch up in this post. So I have two ab days I missed, and a leg day from yesterday.. I'm not going to lie, I'm a little upset that instagram crashed. But just because that is down doesn't mean the blog is! So first of all, happy Ab Day Swag Day! :) I Hope you all are going to kill your workouts today!

Killed abs and cardio really early this morning. So a lot of people have been asking what I do for my an workouts, so I'm going to post my ab circuit from today. Mind you, my routine changes every time I do abs, so this was just for today. First I want to say that no matter how many core workouts you do,you will see no results if you don't eat clean.I am the biggest supporter of eating clean and training dirty. I use to work out and train hard, but eat whatever I wanted to, and didn't see much results, but as soon as I started eating clean and lean, the results were great. Also cardio is a major part in seeing results. So remember, abs are made in the kitchen!






 So my workout today was a 2 mile run for cardio, and here's my circuit. When I do each one, I pair it with another exercise, and alternate them four times non stop, then take a minute break and start on the next pair of exercises four times.
 1st pair
50 crunches
20 leg lifts

2nd pair
1 min plank
1 min boat

3rd pair
40 bicycles each side
20 oblique twists

 4th pair 20 straight leg V ups
25 straight leg hip raises

5th pair
30 physio ball oblique crunches each side
25 lateral barbell bends each side

6th pair
15 physio ball pass offs with weight ball
20 physio ball knee to chest rolls

Finish with a minute and 30 second plank.

So that was my an circuit from this morning, got those abs cookin'! Try it if you're up for it!

 Here is a clean eat for you guys to try. It's a great post workout meal! So the protein shake is vanilla whey Protein, peanut butter, flaxseed, oatmeal, natural honey, skim milk and ice.So good, and full of protein, good fats, and complex carbs. The bowl is steamed Brown rice for more complex carbs, then Greek yogurt with almonds (more protein and good fat), and water in my straw cup. Clean eats for training dirty!

Upper Body!

Alright, so I haven't been giving my upper body the attention it needs, especially for being a beach volleyball player, so today I completely beat up my arms, shoulders, and back. My little noodle arms were shaking so bad when I was done, it's a miracle I didn't drop a tray of food at work!

 I had a whole page of things I did, but here are a couple from today.

Preacher Curls

For those of you who have a bench, this is a great Bicep Challenge. Kneel down, and put your armpit over the top of the inclined bench. Take a dumbbell that is a challenge for you, and extend your arm straight as your would a regular curl. 

Then curl your wrist up and squeeze your bicep to bring the weight towards your face. This form of curls takes away any leverage you might have if you are standing doing curls and your elbows hit your sides, or you lean back on your last rep to pull up the weight. This exercise eliminates all of those aids. 

Try them! 

Next were Chin Ups and Pull Ups. 

 For those of you who get Chin Ups and Pull Ups confused, chin ups are the ones with your grip facing you, and pull ups are with your grip facing away from you. So these are chin ups. I find these much easier than pull ups, but that's only because I'm much stronger through my biceps than I am my triceps and shoulders. So for chin ups, although I find them "easier" than pull ups, they still aren't that easy. I can't do that many consecutively, so to make them more of a challenge, once you get to the top of the bar, slowly lower yourself down in an 8 count. This makes it more of a challenge, for those of you who can't just bang out 15 or 20 chin ups. 

So for pull ups, as you can see, the grip is wider and facing away from you. Again with these, I can't just bang them out like some of the guys I know can, so I do a pull up, and and 8 count on the way down. 

Get those arms and backs burnin'! 

Enjoy your workouts! :)

Ab Day Swag Day!

Happy ab day swag day everyone! Killed my abs today after a 2 mile run and kickboxing circuit. Kinda bloated, but can't wait to see what it looks like under that! So there are some pictures from my kickboxing circuit. Each section is two minutes long.

Here are some oblique workouts to try. So start neutral, standing up with the bar on your shoulders for both of these exercises.

 On the left are marches. So you bring your opposite knee to your opposite side with the bar, squeezing your abs. Then do the other side, and that's one rep. Do as many as you can!
On the right, is lateral bends with the bar. Once the bar is on your back, drop your shoulder to one side, don't stick your hip out, and use your obliques to pull the bar back to neutral position. Do your other side, and that's one rep. As always, do as many as you can!





















Last is oblique crunches on a physio ball. Find a wall and station yourself so that your feet are on the wall with your leg that is on the bottom staggered on front. Stretch all the way over on the ball, and bring yourself up squeezing your obliques. Do this to each side.

Enjoy your workouts today! :)