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! :) 

Shoulders, Back, Hams, Glutes, and Calves!

Holy Moly did this workout kick my butt!! I was so tired after this, I don't know how I walked out of the gym and got home! That's what I get though for missing my Thursday workout, and having to combine Thursday and Friday. 

Well today for deadlifts, instead of doing sets, I went back to my pyramid lift, getting heavier and heavier each part of the pyramid!

Warm up with 2 sets of 15

Then do...

10,8,6,4,2,2,4,6,8,10

 Remember, don't be afraid to go heavy and challenge yourself, I promise you'll like the results! ;) 

 Still really working my shoulder to build up my strength for indoor... But Hey Delts, nice of you to join us! ;) 

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 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! :) 

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! :)