Tuesday, July 31, 2012

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! :) 

Thursday, July 19, 2012

Beast Mode Thursday!!

Happy Beast Mode Thursday!! New name for Thursdays thanks to Miss Ashley Naughton :) And boy is it suiting!! 

Like I had said earlier, I didn't have the best Squaterday on Monday, and although an injury from a few months ago was bothering me, I'm a NO EXCUSES kinda girl, so the bottom line was, I had a bad lift, and I promised to make up for it the rest of the week. Boy did I make up for it today!! Super stoked!!

So you guys remember a while back when I made my new Squat max 205 lbs and was so excited? Well, today (after doing my pyramid) to finish it up, I did 205 lbs for 3 reps, 210 lbs for 3 reps, and 225 lbs FOR 4 REPS!!!!! Ahhh! SO STOKED!! So excited to see what my next max will be.

Special thanks to my spotter Steven, so nice to see you!!! There it is, 225 lbs!!! :) 

So I did it for 2 and felt pretty good, so we decided to give it one more try on video. Goal was one, try for two, and I got two more for a total of 4! So here are the last two. (My phone doesn't take the best videos) 

You guys better kill your workouts! Happy Beast Mode Thursday!!! 

Wednesday, July 18, 2012

Waisted Wednesday!

Happy Ab Day Swag Day / Waisted Wednesday! :) 

So my dad won two free weeks to the gym, and guess who gets it? This girl! Perfect timing too because I go back to school in exactly two weeks today! So what did I do? New Ab Day Swag Day workout at the gym! I'm rather disappointed though, I destroyed my abs this morning with my workout. Any of you who do it will see what I'm talking about. But you can't even tell!! I am absolutely baffled over how much the human body can change thanks to mother nature. Boys, I envy you for not having this problem :p
Hopefully after a few days this water/bloat will go away and I'll be able to see my hard work! As for now, I'm stuck with dealing with it. Any way, as promised, here is my workout from today. I hope you guys enjoy! :) 

So, like for my other workout, I do them in pairs, two times each exercise with no break. When you are done with your pair (4 total exercises), take a break, then start you next pair. Got it? Readyyyyyyy.... GO! :) 

1:30 min Plank
1:30 min Boat

1 min Scissor Kicks
1 min Flutter Kicks

20 Side Tucks
20 Side Swings

20 Straight Leg Lifts
20 Knee Tucks

Back on the Floor... 
40 Bicycles Each Side
20 Physio Ball Knee Tucks

30 Physio Ball Oblique Crunches Each Side
30 V Ups Each Side

25 Reverse Crunches
20 Abdominal Twists Each Side

50 Crunches
20 Leg Lifts

Remember to do each pair twice.... GO! 

Monday, July 16, 2012


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! :) 

Monday, July 9, 2012

Catch up Again!

Alright, so I've been working like crazy, literally like crazy recently, and I've found time to get my workouts in, just no time to update the Blog. So, this is again, my catch up post! Let's see what I missed...

Saturday I worked a double from 10:30-3:30pm, then 7-1 am, so I got Ab Day Swag Day in early before work.

I did the workout I posted on my blog, but I added to it this time. I found @petitefi's Rough and Ruckus core circuit, and added it to mine. It's a great one that will get your abs cookin'! Check out her Instagram page. 

Friday was Arm Day, and I spent the Day playing beach volleyball, then tore up my arms when I got home. 
I'll put up my arm workout if anyone is interested, let me know! :) 
Beach Bum by day, Gym Rat by night :) 

Then lastly Thursday was Leg Day, my second favorite! Killed my legs before work, trying to get some more definition in those quads and hammies! My Calluses are getting worse, oh well! It's totally worth it! I haven't put up my Leg day workout up either, so let me know if you guys want it!

So, I think I summed up the last couple days that I missed. Today is Squaterday! I will be doing this after work today, because I had a busy morning/afternoon, but nevertheless, it will get done! Shut up and Squat ;) 

Remember to hydrate, eat clean, and train dirty guys! 

Wednesday, July 4, 2012

Waisted Wednesday!

Happy Waisted Wednesday/Ab Day Swag Day!! Hope everyone is having a great fourth of July! So the abs aren't as defined as they usually are because I carbed up the last couple days, but I'll crack down on my diet again. No more protein pancakes for a while :( lol

So many of you have been asking for before and after shots, so here they are...

So the left picture was me in May, and the right is me now. Be dedicated and consistent and anything can happen! Stay motivated 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! :) 

Monday, July 2, 2012


<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! :)