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 :) 

Time to get Waisted, Fit Fam style! :)

So with  my new Squaterday, I've got new Waisted Wednesday's and Ab Day Swag Days! 

As of now, I've been trying to lean out a bit, so I've been doing cardio on every day but leg days and rest day of course. Just trying to loose a little stubborn cookies and cheesecake that are still sticking around ;) 

butttttt here's what I've been up to on my Wednesdays and Saturdays! 

Again, I'm sticking to my pairs like I have in the past.  So do each pair twice before moving to the next one!

1 min plank

1 min boat

Decline bench med ball situps with a twist (3,5,7,9,11,13)

Decline bench sit ups

Bench Leg Lifts with a twist

 (Laying flat on your back on the bench, you do a leg lift, then come up onto your upperback and shoulders twisting your straight legs one way, then repeat the other direction.)

Regular leg lifts on the bench 

Crunches

Toe touches with a plate

V-ups

Russian Twists with a plate

Barbell Oblique Leans 

Lateral Leg Raises

Oblique V-Ups

Physio Ball Oblique Crunches

Hanging Leg Raises

Hanging Knee Tucks 

Kevin Hart knows how to keep your abs in check! Remember, abs are made in the kitchen :) 

Enjoy! 

Squaterday!

Soooo, now that I'm getting back into the swing of things, I've got a new Squaterday Routine to really work those Glutes and Quads :) 

What I have planned now:
Go hit the Rack!
Back Squat Standard Stance:  3x15 increasing Weight as you warm up
Back Squat Narrow Stance: 3x15 increasing Weight as you warm up
Front Squat: 3x15
Go heavy or go home guys ;)

Then...
Quad Extensions 3x12
Superset with Dumbell walking lunges 3x10

Leg Press 3x10 Heavy
Superset with Dumbell Step Ups 3x10 Each Leg

Weighted Bridges 3x15 Heavy
Superset with Glute Kickbacks 3x15

Dumbell Bulgarian Split Squats 3x8 Heavy
Superset with Dumb bell Goblet Squats 3x10

 Obviously I've got my priorities straight, Cuddling and Squatting ;) But seriously... 

Kill your workouts guys, Enjoy!! :) 

Motivational Monday!

Hey Guys!

So I know typically Mondays are Squaterday, but I hurt my hamstring, so it needs some rest which means..... Today is Ab Day!!

So for today's ab routine, I did my typical alternating pairs like for my other ab routines, but between each pair I jumped roped 200 times. So.... 

50 Crunches

20 Leg Lifts

200 Jumps! 

20 Rotating Leg Extensions Each Side

20 Sit Ups with 10lbs Weight

200 Jumps! 

45 Second 6 Inch Holds

20 V-Ups

200 Jumps!

15 Barbell Oblique Side Bends Each Side

20 Oblique V-Ups Each Side

200 Jumps! 

Remember, Each of those pairs is gone through twice with no breaks! Get after it! ;) 

Here are some clean eats from the week! 

Giant Omelet! In the omelet is sausage, red peppers, green peppers, and onions. 

Here is Grilled Chicken Seasoned with Salt Free Mrs. Dash's Seasoning. Also with brown rice, white and yellow corn, and fruit! 

Here we have turkey burger with squash, zuchinni, orange peppers, and red peppers. Also apples! 

Here is a post workout breakfast and protein shake! Eggs, turkey bacon, oatmeal, and fruit greek yogurt and    vanilla whey protein shake. 

Happy Motivational Monday! :) 

Squaterday! Quads and Glutes

Hey guys!! I know it has been a long time since I posted a workout, so I'm going to post my lifts for this week. My workout partner, Ashley, and I did this one Monday! 
Stay motivated Guys, and Enjoy! ;)
Make sure you get nice and warm before you start this one, its a killer!

Back Squat Pyramid Heavy:
2x15 warm up
10,8,6,4,2,2,4,6,8,10

Walking Lunges With Dumbells
3x20

Leg Press Heavy:
4x15 (2 sets Wide and 2 sets Narrow)

Vertical Leg Press Heavy:
3x20

Quad Extension:
3xBurnouts (Drop Sets)

Glute Kickbacks Heavy:
3x15

Weighted Bridges:
3x10

Step Ups:
3x10

Bench Sumo Squats with Plate:
3x15

This is a heavy lift. Don't be afraid to challenge yourself and go heavy! Your muscles will thank you, I promise :)

Happy Wednesday!

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!