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! :) 

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! :) 

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! :) 

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! :)