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

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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! 

Hello legs, it was nice to have you shaking at the end of a workout again

First thing's first I'm the realest. So I'll talk food before launching into today's workouts. For the record, if I don't post a workout for a day, it's usually because it's a repeat of something that is already on my blog thus it feels unnecessarily to retype and repost them.

FOOD. I did meal prep last night, Sunday funday and all. I'm kind of sticking to basics of chicken, rice, and some sort of veggie or fruit. Grilled chicken was real simple. Threw some lemon juice on and then sprinkled them with oregano while they were grilling. Sweet potatoes are pretty damn tasty. Cut them however you please, I opted for slices. Each sweet potato gets it's own tin foil pouch to be thrown on the grill. Once cut place in tin foil pouch and add some butter (next time I'm going to try it with coconut oil instead) and this simple seasoning mix I found online. For two sweet potatoes here's the recipe: 2 Tablespoons of brown sugar, 1 tsp of ground cumin, 1/4 tsp of cayenne pepper (or more based on taste preference), and salt and pepper to taste. Sprinkle this mix on top, seal up the tin foil pouch and toss on the grill for 20-30 minutes moving around every 10 minutes or so. Cilantro lime rice (yeah, that's the stuff they serve at Chipotle). Make rice as normal, I have been using brown basmati rice and cooking it in vegetable broth instead of water for more flavor. Upon being cooked, (adjust amounts according to taste preferences) I squeezed the juice of one lime over rice and stir in 1/4 cup of freshly cut cilantro. Oh, and I made 1 cup of uncooked rice.

WORKOUTS.

  AM cardio today had me dripping in sweat with this heat. It's simple but still challenging. 16 x 100 m sprints with about 35 seconds rest between sprints. To make the workout a bit easier you can break it into 4 sets of 4 x 100 meter sprints and add an additional rest period between sets.

Leg Day :D
Leg curl machine 3 x 15 (1:00)
Leg extension machine 3 x 15 (1:00)
Squat jumps with kickback backwards each leg and then laterally each leg. 3 x 10 (2:00)
Barbell backwards lunge 3 x 20 each leg (do all reps on one leg before switching) (1:30)
Back squat 3 sets of: 10 reps narrow stance, 10 reps medium stance, and 10 reps wide or sumo stance (1:30)
Donkey kickbacks with imaginary hurdle behind you (again, I use a free bench for a literal hurtle to be lifting my leg back and forth over) 2 x 15 (1:00)

LEG DAY (AND I TRIED A YOGA CLASS!!)

I promise I meant to put something up sooner. But in all honesty it would have been me reposting workouts that are already on my blog for the most part. Although I did try a slow burn vinyasa yoga class the other day with a coworker. The class was awesome! And I had never taken any yoga class before or attempted any yoga before but parts of it challenged me. Primarily the balance and coordination involved (not exactly among my strong points). I'm definitely going to look into taking some more yoga classes in the future!

Today I did throw some weights into my leg day since I am allowed to do lighter weights with higher reps so I believe that what I opted for today is within those parameters. I'm not posting how much weight I use because what works for me is irrelevant when determining what weights work for you.

Leg curls 3x15 (:45)
Leg extension 3 x 15 (:45)
Back squat 4 x 12 (1:00)
In --> Out, squat, jump, kickback, in (repeat) 4 x 10 (1:30)
Superset (1:00 rest)
Pulse Bulgarian Squat 3 x 20 each leg
Single leg glute-ham bridge 3 x 12
Donkey kicks with object behind you (I used a flat bench near the free weights) 3 x 10 each leg (1:00)
Split Squat jumps 3 x 20 (1:30)
Squats on a flipped over half bosu ball 1 x 40, 1 x 50 (1:00)

I mean I was dripping in sweat with all of that jumping..

Leg day :D :D :D :D Which keeping it honest, after hearing that I couldn't lift the thought of losing leg day was devastating. So I've done what I can to find ways to maintain leg days in my life because of the love and passion I have for them. Workout from today is below:

 (Among my current favorites)[ Feet in --> out --> squat --> jump --> squat --> feet together --> repeat 4 x 10 (1:30)
{Superset} (1:00)
[pulse Bulgarian squats (FEEL THE BURN) 4 x 20
[single leg glute-ham bridge 4 x 12
[split squat jumps 3 x 20 (2:00)
Donkey kicks with imaginary hurdle 3 x 10 (1:00)
[Straddle a bench --> place hands on one end of bench --> jump feet towards your midline and up onto the bench --> jump feet back out and down --> repeat 3 x 15 (1:00)
[Weighted calf raises on smith machine 3 x 45 (1:00) (15 toes pointed out, 15 toes pointed in, 15 toes pointed forward)