Shoulders on fireee🔥🔥🔥

So come Saturday I am off for my family's annual vacation to Door County, Wisconsin! Meaning that most of the workouts I'll be doing then (and posting here) require minimal amounts of equipment. I'm looking forward to finding various sources of inspiration when designing those workouts 😈 

Shoulder workout from last night:

Overhead DB press 4x8,8,10,12 

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Superset: 3x

DB lateral raise 10-12 reps

Bent over rear delts 10-12 reps

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Superset: 3x

Cable front raise 10-12 reps

Cable upright row 12-15 reps

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Rear delt machine 3x10-12 reps

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Lateral raise 3x5-8/4-6/4-6

Full motion/top half of the motion/lower half of the motion

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Superset (ha more like mega set) finisher that I found on bodybuilding.com 

3 sets, 1:30 rest, after last set hold arms in the air above your head for a minute 

Lateral raise x8

Bent over lateral raise x8

Upright row x8

DB press x8

🌻🌻🌻🌻🌻

Have fun 🔥💪🏼 

And 🌻🌻🌻🌻🌻🌻🌻🌻 because I really like sunflowers 🌻

Leg day is always the best day 😎👌🏽

First task of my Saturday morning (other than laundry because all of my favorite workout clothes are dirty 😅) is training legs! Workout below!

Back squat 5x10

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Superset: x3

Bulgarian split squat with plate held over head x10 ea.

Jump squats x10 

Bench step ups with knee raise 1:00

I rest for 2:00 after this superset because of the jumping that's involved 

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Hip abductor machine (hovering over the seat versus sitting on it) 3x15

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Narrow stance squats 3x10

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Superset: x3

Lateral leg raise with plate resting on hip (see Sarah Bowmar's page (Instagram or YouTube) to see what I'm talking about u ) x10 ea.

Skaters (lateral jumps) x10 ea.

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Glute push downs on assisted dip machine 3x10 ea.

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Goblet squats 3x15

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Walking lunges til failure 

🌊💦🌊💦🌊💦

Now for my delicious post workout meal 😋😋😋🍰 

 

1 cup of Chobani fat free Greek yogurt

1/2 scoop vanilla protein powder 

Cake mix (I used roughly 2 table spoons)

1/4 almond milk (or something similar so it's not too thick)

Mix together 

Top with fat free whip cream and rainbow sprinkles because sprinkles 😁😋😁😋 

Enjoy! 🍰

PSA: Gym etiquette reminders

Okay so yes, I am a day later then intended but I'm more interested in being out and living life than putting everything I do onto social media. And yesterday I had wonderful company so I was out later than I meant to be, but it's all good because I mean I had a good time and got a great fortune cookie👌🏽👏🏽 

 

Anywho, some reminders (pet peeves I keep encountering) for the gym:

1. If you can put the weights on the barbell you can also take them off

2. People (for the most part) are there to workout not have you eye them like a piece of meat. So focus on you not everyone around you. 

3. Don't invade others' space. This includes walking too close to them unnecessarily during your rest times. 

4. If you use equipment, wipe it down afterwards. No one wants to lay on top of your residual sweat.

5. If it's busy, do not aimlessly sit at/on or stand next to a machine and spend more time on your phone then you do working out.

6. Just in general. Don't be an asshole.

7. Silently mentally applaud everyone that's there no matter where they may be at in their journey because hey, at least they are making an effort and showing up to the gym. 

In other news I'm stocking up for the summer on supplements tonight 😁😁😁 that's always exciting. I'm done cooling down now so there are my quick words of wisdom 👏🏽😅✌🏼️

It's hard to love yourself when society is constantly telling you that you can't

First off this will be shorter than intended because I've finally found time to watch the first episode of Season 3 of OITNB 😍😍 

So referring back up to my title for this blog post. I have for years had body image and self esteem issues and it really is awful that we exist in a society that tell us that no matter what we do we're still not quite good enough. Anyways I'm working on taking a more holistic approach to my fitness/health this summer and will be working on getting to a better place mentally. Learning how to love myself, physically and mentally, and be unapologetically myself. If anyone has reading recommendations along these lines, please do let me know! 

As I mentioned OITNB, so later is when more details will come. From future posts you can expect general updates, food stuffs, and my workouts to some extent. Family vacation is in 2 weeks so during that I'll be posting a lot of workouts that can be done at home and with minimal equipment!