Happy Squaterday fit fam!! Killed quads and glutes today at the gym and I'm happy to welcome my new trainee and coworker Shannon to the fit fam! She killed quads and glutes today for her squaterday and I'm so excited to be training someone so driven and motivated! :)
Finally starting to see definition coming back to my quads, whoop whoop!! Loved the "sweat today smile tomorrow" but I thought it was more suiting to sweat today, smile today :)
I decided to do some much needed plyos, what a sweaty mess!!! Had to train to beat the rain ;) trying to get rid of some of this water weight before vacation, ahhh!! Plyos we shall be friends ;)
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
Bench leg lifts with a twist
Regular leg lifts
Hanging leg lifts
Hanging knee tucks
From beast mode Thursday ...
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
Seated wide and narrow grip rows
Lat pull down
3 way flys
So it's a modified lift, not every exercise from each muscle group!
Welp, today started my week of coaching with some of the most amazing coaches in the nation, including Olympic USA Setter, Donald Suxho, 2-time All American Levi Cabral, and former USC Head Coach Turhan Douglas! How lucky am I?!
To start the morning before camp I decided to do some fasted cardio and go for a run. I've now decided that I would rather rip my nails off than run in the Southwest Florida morning humidity! Yuck! It was miserable. For those of you that like running, like my momma, kuddos to you! I have so much respect for you, butttttt running for fun is just not my thing I don't think. I'll stick to my HIIT and Heavy lifting for cardio ;)
Getting bored with your clean eats and food prep? Here's some ideas to keep it creative! :)
These have been some of my clean eats recently.
On high carb days, protein pancakes are the way to go! I'll be honest, I'm not creative enough to find a homemade pancake recipe that I like, so I just use a Gluten Free Mix, with two scoops of Vanilla Whey protein, topped with Greek yogurt and fruit!
Here's some color! Steamed Zucchini, onion, red peppers, orange peppers, yellow peppers, and corn over grilled raspberry chicken on a bed of brown rice, outlined in apple slices :)
Get at that protein and good carbs! ;)
Some more color! Scrambled Eggs with spinach, red and yellow peppers, onions, and tomato basil garlic chicken with a side salad. DELIGHTFUL!
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
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! ;)
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!
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
Toe touches with a plate
Russian Twists with a plate
Barbell Oblique Leans
Lateral Leg Raises
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 :)
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 ;)
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...