My new Adventure! (Workouts and Meal Plans)

Alright fitfam! Soooo I have a big announcement for those who don't already know! I got competition fever and decided I want to compete in the Sunset Classic! I'm currently 3 weeks out, and this is my first NPC competition ever! I'm so incredibly excited but I am also still a young college girl with a very small budget that does not cover much of a competition after seeing how expensive it is! So I decided to do some fundraising! I'm offering a workout or meal plan for $15 or a combo for $25!!
What You'll Get:
For Workout:
A week of workouts including: 3 leg days, 2 upper body days, and 1 core day!  These are the workouts I used for my competition prep! They can be used for 3-4 weeks, then mix them up a little :)
For the meal plan:
1 week a meals! Again, these are some of my prep meals. (Let me know if you have any allergies).  Along with Supplement Suggestions!

If you are interested in a workout, meal plan, or a combo, just select it below! :) When I get your receipt, you'll receive an email with your plan! If you aren't interested in a plan, but are interested in donating, there is a donation button to the left. :)

Thank you from the bottom of my heart!! :)

Plan

Workout $15.00 USD Meal Plan $15.00 USD Combo $25.00 USD

Lazy daisy!

Admit it, everyone has those days.... Something comes up and you just don't feel like going to the gym, or maybe you physically can't. Welp that was my week last week, I ended up missing my Wednesday and Thursday workout.... And you know what that means... Total body Friday!!! Had to make up for my ab day on Wednesday and hams, glutes and calves from Thursday , then the typical back, shoulders and rehab for Friday... Boy was I exhausted!! Remember when you're combining workouts like this, don't do your full day routine for each muscle group... You'll be at the gym all day!!! Pick your few favorite most challenging workouts from each lift, and build a lift off of that! For example, for me....I did ... 

From waisted Wednesday I picked

Decline med ball sit-ups

Decline sit-ups 

Bench leg lifts with a twist

Regular leg lifts 

Hanging leg lifts

Hanging knee tucks 

From beast mode Thursday ...

Deadlift pyramid

Smith machine glute kickbacks 

Smith machine pistol squats 

3 way calf raises 

Leg curls till failure 

From flex Friday...

DB overhead press

BB upright rows

DB bench press 

Reverse hypers 

Seated wide and narrow grip rows

Lat pull down 

3 way flys 

Shoulder rehab 

So it's a modified lift, not every exercise from each muscle group! 

Kill it guys! :) 

Tear it up Tuesday

Worked out with former USC volleyball coach Turhan Douglas! Killed bis and tris, then made this funny meme... We got a kick out of it! Hope you killed your workouts ! :) 

Don't forget your chin-ups and hanging dips, they're killer ;) 

Tear It Up Tuesday!

So Tuesday's are Bis and Tris, trying to do lower weight, higher reps, and finally seeing some leaner arms, less bulky, whoop whoop! 

Today was....

Shoulder Rehab... 

Pull Ups

Dips

Dumbell curls

Skull Crushers

3 Way Cable Curls

Tricep Pull downs

Barbell Curls 

Tricep Kickbacks 

Oh hey delts! Nice of you to join us, finally! 

Enjoy Guys! :) 

Shoulders and Back!

 Welp, some changes have been made at my school, so this semester I'm playing both indoor and beach volleyball. Indoor volleyball is much more demanding of your shoulder than beach volleyball and with my torn labrum, it's going to be a challenge, so my focus has really been on strengthening my shoulders and back, and lots of rehab and therapy for my shoulder. My wonderful boyfriend is going to help me with all my shoulder exercises, his knowledge about all of it blows my mind. :) Looking forward to having the strength back in my swing! 

For shoulders and back I do.....

20 minutes of various rehab and therapy exercises

Then... 

Wide grip pull-ups

Dumbell overhead press

Dumbell Bench

Barbell Upright Rows

Dumbell Rows

Wide Grip Lat Pull Downs

Seated Cable Rows 

Single Arm Lat Pull Down

Barbell Rows 

Kill it guys :) 

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! :) 

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! :) 

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! :)