Wednesday, November 7, 2012

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

Walking Lunges With Dumbells

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

Vertical Leg Press Heavy:

Quad Extension:
3xBurnouts (Drop Sets)

Glute Kickbacks Heavy:

Weighted Bridges:

Step Ups:

Bench Sumo Squats with Plate:

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

Happy Wednesday!

Tuesday, November 6, 2012

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!