Tag Archives: workout

Killer leg workout: not for the timid.

Leg workout 7/30/14

140lb leg press with Leg Ext warm up 4 sets of 12-15 (DO NOT USE LEG EXT IF YOU HAVE PROBLEMS WITH YOUR KNEES).
Upped leg press to 190lbs for 2 sets. Kept leg ext weight the same.

Started with Hack squat at 50lbs (1) 25lb each side with a 50lb BB lunge.
Doubled the weight (2) 25’s on each side.
Added (1) 10 to each side.

3 sets total- h.squat was 12 reps (adding weight)
Lunges were 2 sets (14,12 reps) @50lbs. Last set was 30 reps @bw

Leg press. 3 exercises in set. (1) 25 plate on each side.
3 sets of 12-15 reps:

1. Side leg press
2. Single leg press
3. Together (feet high) (yes! 45 rep set)!

Kick backs and sumo squat. K backs= 30lbs (cable). Sumo squat= 45lb DB. Sumo squat could have been heavier, regardless, should have done on boxes to get better ROM.
3 sets of 12 reps k backs, 10 reps s squats.

Smith machine squats (2) 10’s on each side. Super set with box jumps.
3 sets of 12 squats, 10 box jumps.

Exhaustion phase.
7 sets of 12-15 leg ext.

– So I wanted to test this leg workout today. I texted my lifting partner the workout and what I thought was going to be the complete opposite response, I received a “fuck yeah.” It was awesome. I was already dreading it in my head and glad I had someone’s positivity to piggy back off. We work together. Almost balance each other out. Yet when I read that, what I just wrote, realized that’s not entirely true. We work together we’ll yes, however sometimes we are so alike, when one goes down, so does the other. Only thing I can think of while trying to make light of the situation, is that we come back stronger. We pick each other up, in due time. That’s all that matters.

Anywho this ADD chick needs to stay focused…

This work out was pretty exhausting. Since being a trail run, I wanted to push myself but since we didn’t know what to expect, we didn’t go all out beast mode on it. We could have upped the weight on cable kick backs, sumo squat and smith machine squats. As a matter of fact, it sucked but 50lb BB lunge was a tad easy too. Next week (well do a plyo metric workout on Sunday), we’ll complete this routine again, but this time upping the ante a bit.

Everything should be easy to follow. Might want to google the side leg press just to make sure your position is correct. Since you are at an angle, make sure your foot ankle complex is directly inline with the knee. Don’t go to heavy on this one just to make sure you don’t hurt yourself. This was a triple set, and it sucked. But, oh so good.

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Dating a fit chick:

Couldn’t help not to share. Mike wrote this while I was sleeping and it’s pretty legit..

DATING A FIT CHICK:

– Must deal with constant soreness , massage skills are a bonus.

-No messing with eating schedule, nor teasing with nono food.

-Let them sleep, it’s good and leads to not being cranky, no one likes an aggravated women.

-Do not interrupt work out sessions, they’re in the zone just don’t fuck with them.

-There’s alot of crazy seeds and powders that are beneficial.

-You’re not funny when you try and make them laugh doing a workout wrong. They will walk away.

-Harder Faster Squeeze should not be taken in a sexual manner in a gym.

– DO NOT TOUCH when the word bloated is mention.

-You really find out a women can rip one with the best of them.

-Don’t get insecure if they are stronger. You can still do the manly things.

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Life as I know it (for the time being)!

WOW.. it has been one hell of a roller coaster ride these last few weeks. Up and down an all around…

Lets first start off by saying how hard this is to type, considering I fractured the BLEEP out of my left hand. I just finished up with the doctor just a few short hours ago, where we decided to go ahead with surgery. I’m not saying
I’m thrilled, but happy that things should be back to normal in a few weeks. That being said, I have had two legit work outs in the last 3 weeks. Lets just say, I have been rather depressed. Seems like it’s a domino effect lately. More so, because I am constantly reminded of my lack of being able to do.. well just about anything. For the first week, I couldn’t even put my hair up, or tie my own shoes. Boy, did it make me feel guilty. Just always taking things for granted.. really made me appreciate the things in my life more. Maybe that’s why it happened… who knows..

Regardless, I am still facing challenges each and every day, and not being able to work out has made me feel .. like I lost part of myself. All I have ever known, has been working out and personal training.. and something this small has taken that from me (for the time being). I was deadlifting 255 for REPS and really pushing forward with my prep for competition. I mean.. this happened the day before I was supposed to compete in a DL comp, where the girl who won (and there was ONLY 1 GIRL in the comp) only lifted 235lbs.. let me tell you… that did not sit with me well.

Although my lifting has taken a back seat for a bit (I still lift legs as much as possible, and as much as I can), I promised myself that my “diet” will be the thing that holds me together. I was scared at first.. I was eating cookies practically every day and still  maintaining.. I was barely doing any cardio.. and then BAM! Active lifestyle cut short. I had to do something or I was going to self destruct.

So far so good.

unnamed

 

To be honest, my body is taking the lack of heavy lifting extremely well. I couldn’t believe it.. I woke up and had abs sitting up! Nothing I am doing is crazy extreme.. all I am doing is watching what I eat.. aaaaaaaand passing up the cookies (just for now). I am not counting calories, my macros.. nothing.. I probably should be but until I feel its necessary, I would rather just eat. I do prep my meals still, but again, no measuring of anything. I do take spin classes every other day (heavy resistance), to get SOME activity in my life. Like I said, I would be lost without it… I mean.. it really is my life. Even if I can’t train myself, I train people for a living and now, I can’t even spot someone correctly…  😦 But.. that’s not what this is about.

It’s about appreciating life. Really.. just in general. I mean, I broke a finger and I felt hopeless at times.. I felt like I lost myself.. I felt dependent on people for the dumbest things. Shout out to Justine for tying my shoes countless times..

smh..

But it made me appreciate the fact that I still have every other working limb. That in 4 weeks, I will be healed. Where as others won’t. Where mine seems so minor compared to others. I could only imagine the pain the suffering others with major health issues face. I pray for them, and I will continue to pray for them. When something is taken from you it affects you emotionally, and some times those emotions get the best of you.

I have a lot to be thankful for. I appreciate every single client, gym goer, and just random strangers, that try to boost my moral each and every day. It has been so heart warming to know that even if people are just being nosy, they took the time to ask how I was doing. It really has made me so much more appreciative of the life I live.

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Leg Work Out Posted!

Can’t believe I’ve posted 3 days in a row. Lmao.. I usually get side tracked or fall asleep but dang!

Today was an alright day. I planned on going into work a few hours early to work out with H but as soon as I got there he left because he wasn’t feeling well. I was about 4 hours early so I was taking my time. Ended up talking to a few co workers for about an hour before I got started.
12pm Got to work
1pm Finally start working out. Light leg day today..

LEG DAY BABY!

My thighs look huge compared to my calves lol

My thighs look huge compared to my calves lol

I warmed up with Box Squats.
Bar @ 15reps
135lbs x 12reps supersetted with 20 BW Lunges
135lbs x 12reps another 20 Lunges
155lbs x 10reps – 20 lunges
165lbs x 8reps- 20 lunges

Leg Curl 40lbs x 12reps
45lbs x 10
50lbs x 12
Super set with abduction:
135lbs x 15
150lbs x 15
145lbs x 12
Adduction:
135lbs x 15reps
145lbs x 15reps
145lbs x 12reps

Leg Press:
180lbs x 12reps
180lbs x 12reps
270lbs x 8reps
270lbs x 8reps

Superset with 20 lunges and 10 Leg Ext @ 80lbs

Last but not least, Single Leg Squats (BW) 10ea leg with 15box jumps (3x total).

This took me about an hour and I burned roughly 600 calories. Afterwards I had about an hour and 1/2 before my next client, so I went in my car and chilled a bit. I drank a 2:1 (carbs to protein) drink but headed back in with 30 minutes left. I didn’t want to just waste the time I had, so I finished with 20 minutes of cardio.

Treadmill:
10 minutes @ 8.0 Incline w/ 3.0 speed.
5 minutes 0 incline / 1.0 speed and I LUNGED! finished with another
5 minutes 5 incline/ 1.0 speed

photo 3

You know youre working out when your knees sweat!

Afterwards, I finished 1/2 of a quest bar and ate a greek yogurt.

4pm Trained Holli and she had a kick ass work out
4:30-5:30 Two more clients.
I then had an hour in between my last apt so I went to Chipotle and ate. It seems like I am always hungry 😉
7-7:30pm Last client and was out the door around 7:45pm

Really not counting my calories or my macros lately. I am going to enjoy this weekend and then come monday really give it my all like I mentioned previously. I am still barely doing any cardio (first session was the treadmill I did today, all week), and yet still seeing results which is so straight. I can only imagine once I start adding cardio in my schedule.. Hmm…

Spinach Strawberries Lemon and Water

Spinach Strawberries Lemon and Water

Other than that, I had a green smoothie (MY FAVE!!!), the rest of my grape nuts (lol), cottage cheese, greek yogurt, almonds, chipotle, a banana, and a protein shake. Oh.. and I just ate 1/2 of a watermelon. Yup.. Look..

:P

😛

Lol.

Also made kale chips for a snack..

Preheat oven to 350 Coat with Olive Oil Sprinkle Salt Bake to 12-14 min

Preheat oven to 350
Coat with Olive Oil
Sprinkle Salt
Bake to 12-14 min

Going to be chilling the rest of the night with the boy. I have an early morning tomorrow. Took on a client at 8:30 just in time for my 9:15am Spin Class followed by 2 more clients. Short day but I hear tits going to be a super nice weekend so… not going to complain (for once).

Well enjoy and get moving!!!!!!!!

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Monday 15/83 (1/21)

Well I suppose I spoke too soon. Thursday I found out some bad news regarding school which lead me to drop a class. I am now down to one class starting in March which I am not thrilled about. Hopefully I can turn this around in time to at least take one, if not all of the ones I wanted to take. Why is it so easy for the government to just take away financial aid, putting my education on hold? All I want to do is go to class and finish my degree and it’s not going well. Definitely brought me to tears. However I actually got a work out in despite my attitude/mood (am I getting better at channeling my emotions?????????), though I did cry on the treadmill. I couldn’t stop them from falling. I mean what else do you do on the treadmill besides think? Fuck.

Keeping “everything will be okay” in mind. I have to. I have to be positive that my life will turn around. I have to actually put forth an effort and realize no one is going to do things to change my life except myself. I need to actually give a damn before its too late.

😦

That was found out Thursday, and after work Friday the boy and I headed out to Wisconsin for a little ice fishing trip. Everything was fine and dandy till we got close and had to stop at his fathers friends house for a cocktail. His father had the keys so we needed to go regardless if I was exhausted or not. We walked in and sat down, introduced me to both people there. Normal right? well I sat in silence while they had a conversation in polish. Completeing disregarding my presence. I felt awkward, embarrassed even.. I told him before we even left for Wisco that this is why I didn’t want to go with him and his father. I LOVE his family dont get me wrong but last time it was the 3 of us, I sat in silence at dinner and again felt awkward. I didn’t want to feel like that again and guess what? I did.. this time with 4 people not just one in a house I couldn’t just go hide in the bedroom in. Definately a mood changer. We left and I had my moment but we were back to normal within an hour or two.

Eggs and Bacon!

Eggs and Bacon!

Woke up pretty early for us and I made us breakfast. His father left to go fishing with the couple that we met yesterday so I was excited to be alone with M. It was actually a beautiful day. I believe the temperature was in the low fourties which was awesome. We get to Petenwell and find a tow truck below about to pull out a sunken ATV. That made me nervous.. till I saw a car on the ice a few minutes later. Just have to be careful.. We set up and was on the ice around 1130am. We didn’t catch anything for nearly 3 hours, and didn’t seem very promising. M caught a catfish but that was the only catch for the day. Definitely a bummer. The wind starting picking up, literally knocking me off the shacks seat so that obviously pissed me off. We left shortly after.

Petenwall Lake

Petenwall Lake

My boo.

My boo.

 

cccccxx

We got home around 5 and started making dinner. We grilled steak and chicken and I prepared our favorite potatoes (onion stuffed potatoes wrapped in bacon), even though it was about 12 degrees outside. After dinner, M’s father left to go cook some of the fish he had caught earlier (I think totaling 15 or so..must be nice), as we headed to the casino. Got there and went straight to the bar, while he gave me $40 to spend. Lost in within 30 minutes so I sat and watched him. He ended up giving me another $10 and I lost that too. Seriously?

My favorite! Onion Stuffed potatoes wrapped in bacon!

My favorite! Onion Stuffed potatoes wrapped in bacon!

MEAT!!

MEAT!!

We both lost, and 45 minutes later was in the car headed back home. We usually stop at boner again (rattyass strip club lmao) but decided it was best to just go home considering we had booze there so why spend the extra $$. We got home, ate some birthday cake oreos (they were OK..M loved them but I def prefer the original), and headed to bed.

I promised myself that if I ever found these I would get them.. so I did.

I promised myself that if I ever found these I would get them.. so I did.

Woke up around 10am and made the boys breakfast. Eggs with left over potatoes onions and bacon with some pancakes. I made my now famous (lol jk but they are def heaven in my mouth), pancakes. I put peanut butter on the plate first, stick a hot pancake on top add jelly and chocolate sauce and was topped with whipped cream. It was def picture worthy but I didn’t want to look like a freak in front of his dad lol. I was stuffed and ready to roll.

Okay not really, by the time we got on the ice I was crabby as fuck. Thank God for a great boyfriend or I would be single. We got the shack and the holes all prepped and began fishing. I caught the first one, which made me feel better about being crabby and was well.. no longer crabby.

My beautiful shot!

My beautiful shot!

10-15 fish later around 430pm, we packed up and was ready to go home. I think we didn’t stay out for that long because 1, we had to get home sooner than later and 2 because his dad wasn’t catching anything. The first day we were on Petenwall and he caught a lot, this day we went to Fish Lake and we caught a lot but he didn’t. A little bizarre but all in good fun. We got home around 5pm and was packed up and ready to leave for home around 6. We stopped at a local restaurant (ok the only restaurant nearby) and actually had a really bad experience. I think they were short staffed but we were ignored for the first 15 minutes. I actually had to go up to the bar and ask for a server in which I was told it was going to be awhile as she had rude look on her face. Yeah… no. That doesn’t fly with me. So I sat my happy ass back down and waited. The boy could tell I was getting upset but it was honestly because we were blatantly being ignored. She could of got our drink order in while saying it would be a couple minutes till she could take our food order.. but we were literally ignored. A little while longer she came over, left the menus and left. We had an idea of what we wanted and a sure as hell enough time to decide so we ordered our drinks, appetizers and food as soon as she arrived back. After we placed the order the boy had to go back to the house because he left his phone and even then when he returned we still didn’t have our drinks. NOT. HAPPY. AT. ALL. And the only remark she said was “hope you’re not too hungry considering you’ve been waiting a while”… ya think? Well if I wasn’t hungry when I sat down I’m sure any food I had consumed prior was digested and why yes ma’am I believe I am starting to get hungry again.

Whatever. She brought the food out before the drinks..and I mean all the food.. It wasn’t appetizers it was like a 5 course meal we enjoyed that night. We weren’t going to leave a tip (don’t get me started I KNOW how a waitress is suppose to work and I KNOW how little they get paid. Regardless I wasn’t going to reward horrible service with a nice tip), so you my friend got $5. We left about 45minutes later and was on the way home in the 2 degree weather. Fuck was it cold. Thank God for heated seats.

yep, that's right.. 2 degrees.

yep, that’s right.. 2 degrees.

We got home around 1030 which we actually made really good time. I stayed at his house again and passed out after he put Ted on. I was tired, and def dreading today.. Monday.. another day at a job I hate. Horray for the weekends.

The boo and I.

The boo and I.

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A quick peek into my infamous ass workout :)

So.. since I am clearly obsessed with my own ass.. posting it everywhere in which it could be posted, I get a lot of attention… probably because for a white girl, it’s huge.

Well I’ll explain what I’ve done, and am currently doing..

When I train legs, I train them hard. I try to lift as heavy as I can, majority of the time.

My basic movements or lifts are:

Squats
Lunges
Deadlifts
Leg Ext
Leg Press
Plyometrics

I train legs twice a week: Quads, then glutes and hamstrings.

Both leg workouts  I do 5 sets of 20 weighted lunges.  Weight really depends on my mood, but ranges from 20-50lb DB’s (so technically 40lbs-100lbs).

 

**quick update.. I don’t do my basic “movements” in each workout I split one day into Quads, and another into Hamstrings (example, squats for quads, deadlifts for hamstrings). Lunges work both muscle groups therefore I love them.

My biggest trick though, outside of lifting heavy, is body weight squats……EVERYWHERE. I literally squat everywhere (I have been known to do walking lunges while I walk my dog..but this isn’t common).. what is is how much I squat. It is so easy to just knock out 20 reps before I go pee, after I go pee, in between sets, before I go to bed, everywhere.

Another HUGE and important staple to my workout regimen? I EAT.

Yup.. I FEED my muscles.

My post workout meal secret? Carbohydrates.

Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Carbohydrates in my current diet:

  • Brown Rice
  • Oatmeal
  • Whole Wheat Pastas/Breads
  • Sweet Potatoes

I don’t count or keep track of my macro-nutrients, been there done that. Frankly I become too obsessed with counting calories and weighing my food, so in turn I keep my foods clean.

I will do another post regarding the importance of carbohydrates (because it seems like I was before, that many people are “afraid” of carbs.. what you should be afraid of is sugar and processed foods), but just wanted to dip into it a little bit because it IS important. EAT YOUR CARBS PEOPLE!!

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Day 75-77 Time is running out…

Friday

6am wake up
730am had to take bosses kids to school
9am work
6pm left work
7pm got home
8pm got to the gym
930pm left the gym
11pm passed the fuck out.

Friday was just whatever. Had kind of a crappy shoulder work out because I could barely keep my eyes open.. but….. I did finish 60 minutes on the stair master. The lady next to me had to look over a few times… I was like closing my eyes and trying to sleep while stepping lol. Anywho I got through it 🙂

The Food Log

Food consisted of 3 chicken breasts, 4 rice cakes, about 6oz of lean ground turkey and a shake. I love simple food. It does NOT take much to please me any more lol. I mean check these pictures out.. Rice cakes with Lean ground Turkey salted with Parmesan cheese. No joke. De fucking licious. I don’t know what got into to me.. THEN the Walden Farms No Calorie Caramel topping on top of a rice cake with cinnamon…. fucking amazing. Maybe its the new weed.. lmfao. Btw.. pot smoking is mind over matter. I posted a picture yesterday because of 420 (got taken down today and now I’m blocked on Facebook for a bit lol) had a lot of reactions. I had people text me and say don’t smoke and I obviously ask why.. and they say because its counter productive.. (again I ask how) and he’s like because you eat like shit, get cravings, blahblahblah FUCK THAT.. no you don’t.. I haven’t had a cheat in HOW long? Validate your shitting eating habits some other way (and yes I have used being high as a reason as to why Ive binged, and Ive been honest about that.. but all said and done its mind over matter) because it’s so overrated. Or maybe I can’t be part of the study, because I am hungry all the time lol… but seriously…. (on a lighter note 2 weeks outs, I have to quit.. so thats in a few days lol)..

The Workout

Shitty Back workout, but a solid 60 Minutes on the stair master.

Day 75 in Pictures..

  1. Hanging out with Tess and Cody 🙂
  2. Lunch.. oh how I am going to miss my condiments..
  3. My lovely mess.. I know its dark sorry… but I burnt 3 rice cakes..
  4. Stairmaster COMPLETE! 60 min BOO FUCK YEAH! ha
  5. Lean Ground Turkey YUMMMMM!

SATURDAY  (:

Woke up early as fuck, 7am. Thought I slept in lol but laid in bed till 745am, at the gym by 830am.

The Food Log

10am Protein Shake (Dymatize, 1 1/2 TBS PB2, Ice, Water) 2 Salt Free Rice Cake w/ Walden Farm’s No calorie topping.

1pm Rice Cakes w Lean Ground Turkey SO FUCKING GOOD (I put a DABBLE of light sour cream and parmesan) w/ a  SMALL piece of dark chocolate.

430pm Protein Pancake (Muscle Egg and PB2)
630pm 2 Rice Cakes withLean Ground Turkey.

from then till 855pm I’ve eaten 2 squares of dark chocolate and 10 regular white chocolate chips (IDK) and then my mother came into  my room with a shit ton of mail and two packages and my hers muscle and fitness magazine (yay).. The swim suit came in, as well as my quest bars. I’ve already eaten 1/2 of the chocolate brownie one (so about 100 calories, 2.5 carbs)..

No this isn’t bad.. I didn’t want to cheat at all.. but I was totally bored, and my period pains were horrendous.. so in total about an extra 500 calories today.. (leg day but still).. actually this could be a meal but my mother is at the store getting meat for burgers and steak… so.. i overloaded on my protein today.. whoops. any who.. thinking about doing an extra 15 min tomorrow morning and then 15 at night.. 🙂 no big deal

**Didn’t end up eating another meal, so that chocolate and that quest bar is now considered a meal and I would say I over ate by 200 calories. Will make up.

The Workout

830am 45 Min Cardio (Incline 10-16)
5pm Had to start with lunges because everything I wanted to do people were all cluster fucked by.. so

Lunges

60lbs (30 lb DB each) x 20 x 5
This time I timed it (I rounded up) but it took 9.50 seconds to complete 100 lunges. Mind you I had 5 (.15 sec) breaks and 5 (.30) breaks = to about 4.45 in breaks – 10.00 (rounded) = 5.15 to complete 100 (60lb) Lunges!!! :):):):)

I then needed a little break before I did any thing to plyo-y lol..

Ab/adduction

115lbs x 25 x 4

Plyo

20 Bench Jumps (NOT box jumps) w/

10 Jump Squats
x 4

Planks

One legged Lunge (other leg on elevated surface, core tight)

25lbs x 6 x 2 supersetted w/
12 Jump Lunges x 2

Leg Ext

95lbs-125lbs to failure.

No Cardio- legs are shot.

Day 76 in Pictures..

Today was whatever.. I didn’t do shit so I overate. Mostly because I was so tired, but it was all protein. that and fat (cashews and almonds I threw away lol). Just watch how much weight I lose when I take out my fat intake.. oh brother haha.. My suit came in like mentioned earlier.. I like it.. the bottom is too small to use as a regular suit but for competition its perfect.. I’ll show a picture soon 🙂

Not to fucking forget but MY QUEST BARS CAME IN!!!!!!!!!!!!!!!!!!!!! And to think the Larabar had my heart. They are good. Already ordering more and I advised to my mother that we should keep these bars in the house at all times….. These the Larabars and possibly the Pure Protein bars (they are also low in sugars ext, but not as natural as these two bars. These would be for everyone who wanted to snack in my household, because the food we have here now would make you sad).. But yes.. definitely going to rave about these bars.

Sunday (Funday)

Not really gonna be too much fun today lol. Woke up early as balls again. I think my internal clock is not set for 645am, where as before it was a solid 830am. Meh. Sure as fuck better not be a weekend thing. But I got up at got to the gym at 7:11am only to realize they aren’t open till 8am. Not a happy camper because I’m cold and Im not still in bed. Anywho went back and finished a little bit later. I have a 2 hour exam due today, and I need to finish grocery shopping and prepping for the week and read over Chapter 8 before bed. So nothing TOO exciting just a nice little sunday.

The Food Log

915am Protein Shake (Dymatize, Pb2) and 1 Salt Free Rice Cake
1pm Quest Bar (OMG LOVE)
4pm BBQ with the madre, pics are DELISH!
730pm 1 cup egg whites
10pm 6oz Filet Mignon lol

The Workout

815am 45 Minutes of Cardio

5pm Bi’s and Tri’s

BB Bicep Curl/ DB Bicep Curl 

supersetted with BW Bench Dips

Cable Bicep Curls with (higher/lower)

Tricep Pushdown 60-90lbs

35 Minutes of Cardio (Incline 12)

Day 77 in Pictures..

  1. New tanning lotion – tingle!!
  2. Asparagus on sale again.. don’t mind if I do
  3. Some of the food on the grill
  4. FOOOOODDDDD ❤
  5. Food all laid out.
  6. What I ate 🙂

 So today started with me in the parking lot of LA Fitness at 7:11am not realizing they don’t open till 8. Who the fuck opens a gym at 8 on the weekends.. lol.. Well whatever, just drove home blogged a bit then went back like a douche. Then on my way back the second time I think it was 5:15pm or something like that and I thought they closed at 6… lmfao.. but they didn’t, it was 8pm so that was good. I would of been even more pissed had that situation turned out not in my favor.. meh.. any who.. Had to take a 2 hour exam today too for Sports Nutrition class, but it ended up not working.. I had to go back and forth with my teacher and didn’t finish it till 4pm.. I originally wanted to take it at 10am…. so a little infuriating but no big deal 🙂 Ended up BBQ’ing with the madre. We have so much food you would think we were serving a 6 course meal for 4. But it was just my meal prep for the week, and so she doesn’t binge on a bag of nutrition less pretzels. Blahblahblah saw a movie, cabin in the woods.. Don’t even know what to say lmfao. Did NOT expect any of that shit. Got home at 930pm, in bed by 10 🙂 How’s that for ya? Excited eh.

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Day 65 disappointing ..

Update: Just posting pictures. No work out today. I have missed a total of 4 workouts and I am a solid month out tomorrow. I haven’t been feeling well and if I can’t get my workouts in because of the pain I am going to the doctor. Ate a little extra carbs last night, feel SEMI guilty, but def didn’t eat enough all day. Please don’t let tomorrow be day #3

I think all I had was my protein shake in the morning. Some chicken and veggies. And protein pancakes. I missed about 2 meals feeling like shit.

Day 64 in Pictures

  1. How I measured myself for my bikini. lol. this and a rope. then when I got in the bathroom I had no pen, but mascara in my pocket. You can’t really see the numbers but their there lol.
  2. Finalizing and paying. Done and done.
  3. Told you I wasn’t feeling good.
  4. Able trying to feed me (the BEST) cookies ever.
  5. Drinking tea and pep to. 😦 a cidddddddd sucks.
  6. Lunch. Eat your colors.
  7. Propel. I was locked out of my house and had to do something. So I got drinks because I have to give up carbonation soon.
  8. I made protein pancakes and went to bed. Can you believe theres only like 10g of carbs (I ate a lot of them. I think I have a picture lol but they didn’t look pretty like this one). Ingredients: 1/3c Muscle egg, 1/3c oatmeal and 1/3c cottage cheese.

 

So far tuesday has been alright. The morning wasn’t so good, but it seemed to be fine through out the day. My stomach has been acting up pretty bad lately (I have severe acid reflux) and had to get pepto earlier today. I missed 3 workouts so far. THREE. Not 1. Not 2, but 3. I dont feel that bad (bc I could be missing workouts AND eating like shit) but I just LITERALLY feel like shit lol. No big deal, I am sure it wont last forever.

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins

Ingredients:

1 3/4 c oats

  •  3 egg whites
  •  3/4 cup unsweetened cocoa
  • 1/2 cup unsweetened applesauce
  • 1 tsp. vanilla extract
  • 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
  • 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
  • 1-1/2 tsp. baking powder
  • 1-1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 cup hot water
  • 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
  • 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!
Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin

Found this on pinterest. CANNOT wait to try it.

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Day 56 There is no happiness except in the realization that we have accomplished something.

Sunday Funday ❤

THE WORKOUT

Bi’s and Tri’s 🙂

Standing BB curls supersetted

40lbs x 12reps x4
20lbs x 8-10 x 4

Cable Tricep Pushdown

50lbs x 12reps
60lbs x 12reps
70lbs x 10reps
80lbs x 10reps
90lbs x 8reps

Half supersetted with a DB tricep ext (25lbs)

Cable Bicep Curls

40lbs (each) x 8-10reps x4

I then did an exercise for my triceps (which I don’t know the name of).. you can use the lat pulldown bar though. Make sure your arms are shoulder width apart, straight elbows, keep core tight.

30-40lbs (I originally started with 40lbs each, but it got pretty heavy my first set, so I went back down to 30lbs) 3 sets total.

5 Minute Planks

45 Minutes Cardio

630pm Did another 45 minutes of cardio.

Day 56 in pictures..

  1. Protein Shake – YUM.
  2. Woke up, abs are IIIIGHTTTTTT.
  3. Progress on mah ASS (from behind lol).
  4. Calf Progress (and to think I just went spray tanning!).
  5. POST WORK OUT SHAKE!!!!! (yes that’s RAW egg).
  6. Played pool while mah Celtics played ball!
  7. Ground Sirloin/Onion/Corn/Broccoli.
  8. Another round of cardio.
  9. Before.
  10. After.

Today was sort of uneventful, but it was a great day for working out. I got 2 cardio sessions in =D However woke up did a pretty damn good arm work out, finished with cardio (45min). Went and ate, then played pool for an hour or 2. Ate again lol then finished hw while food digested, and finished another 45 min at about 630pm. Went to Jewel (picture not posted bc it didn’t load), but got MEAT to grill. And I grilled. All by myself. YUP! Went to bed at around 930pm, because I am such a good girl.

Hope everyone had a great weekend, if not make a better day tomorrow.

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Day 53 She’s afraid of being free

Suddenly..

She feels lost in her own life
Treading water just to keep from slipping under
And she wonders if she’s where she’s supposed to be
Tired of trying to do it right
Her dreams are just too far away to see how steps she’s making might be taking her to who she’ll be

And suddenly it isn’t what it used to be
And after all this time it worked out just fine
And suddenly i am where i’m supposed to be
And after all the tears, i was supposed to be here

She feels locked in her own life
Scared of what she might lose
If she moves away from who she was
And she’s afraid of being free
There’s a way she knows is right
And she can’t feel the things she knows and so each step she’s taking
Is a step of faith towards who she’ll be

And suddenly it isn’t what it used to be
And after all this time it worked out just fine
And suddenly i am where i’m supposed to be
And after all the tears, i was supposed to be here

And here where the night is darkest black
She feels the fear
And the light is farthest back
And through her tears
She can see the dawn
Its coming skies will clear
And the light will find her where she’s always been

And suddenly it isn’t what it used to be
And after all this time it worked out just fine
And suddenly i am where i’m supposed to be
And after all the tears, i was supposed to be here

Superchick ❤

My day in pictures…

 

BACK ATTACK WORKOUT!

Assisted lat pull down set at 
135lbs
2x 12reps120lbs
3x10repsUnilateral row
45lbs
2x 12reps60lbs
1x10reps

85lbs
1x6reps lol

Back Ext
25lbs
3x12reps

Wide grip row 
65-100lbs
4x 12 10 8 6

5 min Planks

30min treadmill
Incline 10-15
Mph 2.8-3.2

15min elliptical
Intensity 10 for 10 min
5 for 5 min

=D

So that was my day. The song lyrics just described everything I was feeling.. and I am at lost for words. Today was an overall good day. I missed a meal, and that was my own fault. Pushed hard during my workout, and feel the desire for greatness again… now lets see how long I can keep the flame burning. The pictures are of my trip to whole foods (1st picture besides the screen shot is my basket at one point, the one after that is added stuff), the third picture is my trip to Jewel (yes all in the same day), and then my meal after my workout 🙂 Pretty eventless day, lets say our prayers for a tomorrow.. 

Goodnight ❤

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