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...

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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! :)