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! ;) 

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! :) 

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! :)