100lbs Squats!

Promising myself that I am breaking 100lbs next week! 🙂

(Ignore the scary faces)

This is the result of 6 months of hard work. Everyone has to start somewhere. You just do what you can and work from there 🙂 There is no shame in squatting with just the bar (45lbs) or 5lb hand weights etc. If you are afraid of using the machines, or how to do proper form on certain exercises, ask the trainers at the gym! That is what they are there for! Mine have helped me so much, and I am so very appreciative.

The hard thing now is finding the time to do my workouts! I am currently working two jobs double shifts every day. I really need to catch up on my debt and pay my bills! So here it goes!

No Life

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Please let me know if you ever see my doing something with bad form, or if I can fix something! I do my best to make sure I do things correctly, but most of these things I am learning on my own so I will get them wrong at times!

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Pink and Brew and Pushups!

So if you know me, you know I am obsessed with my gym. Particularly the one in Clifton Park (Vent Fitness). So when I went to the Pink and Brew on Friday night I was pleasantly surprised to find that they were there! I even got to do a few pushups for a free t-shirt and water bottle (boy was I a happy camper lol)!

The girl in the blue shirt, Paige, was my trusty companion and partner in crime that night 😉

http://www.proctors.org/events/pink-brew

http://www.timesunion.com/seen-events/article/SEEN-Pink-Brew-at-Proctors-4638436.php#photo-4856821

Workout: Tuesday 6/11/14

So already I am behind on my schedule! *grrr* I was SUPPOSED to do leg day on Monday…but hey I guess everything doesn’t always go as planned and we just have to improvise ;). This workout was particularly hard for me, possibly because it was my first time at the gym since I got sick. I didn’t get to get everything in, but what I missed I will add in later on today after work!

  • 15 minute warm up on the elliptical
  • Leg extension machine x12 (3 sets)
  • I WAS going to do the leg curl machine afterwards, but you know…some ladies need their social time and thus decide that they need to do it while they are “working out”…. Makes me so angry. DO NOT DO THIS!!! There are people who go to the gym to actually accomplish something rather than exercising their jaw muscles… Have a little respect and consideration for others <3.

Sorry about the rant, might feel a little strongly about this :-p.

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Ok :-p I think I got that off my chest ❤

back to my workout…

  • Smith machine squats (narrow, wide, sumo)
    • 20lbs x12, 12, 12
    • 40lbs x12, 12, 12
    • 60lbw x12, 12, 12
    • 80lbs x7, 7, 7
    • 100lbs x3, 2, 3
  • Romanian deadlifts (60lbs) and lunges
    • x20 (deadlifts), 20 (lunges on each leg, so total of 40)
    • x15, 20
    • x16, 29
    • x9, 15
  • Seated calf raise (in, middle, out)
    • 70lbs x12, 12, 12
    • 75lbs x12, 12, 12
    • 80lbs x12, 12, 12
  • Dumbbell squat 25lbs for the duration of the song : Wiggle by Jason Derulo (yes I know…I just can’t help myself…)
  • Side lunges for the duration of the songs: Stay with My by Sam Smith, and Wild Love by Pitbull

 

I then had to haul a** out of the gym to make to do dinner with Nate and Paige!

Workout Plan for the Week of 6/9/14!

Schedule for the week of June 9th 2014

Monday: Leg Day (3 sets of each exercise as always)

  • 15 minute warm up
  • Leg Extensions
  • Leg Curls
  • Smith Machine or Barbell Squats
    • Narrow, wide, sumo so total of 36 each time (3 times so a total of 108 squats when you are done theoretically… lol)
    • OR I like to start off at 20lbs, and then progressively add 10 onto each side until I can’t do anymore squats
      • I have been able to get to 100lbs, but I can only do 2-3 squats at that point
      • So push yourself, but be safe!
  • Side lunges x 20
    • If I am with someone I will do these while I wait for them to be done with their sets
    • If I am alone, I will just rest in-between sets
  • Interval Training: jump rope or landmines
    • 1 minute on with 30 seconds rest for around 7.5 minutes
  • Calf Raises
  • Plank
    • If I am waiting for my partner to finish
    • If I am alone simply rest in-between sets
  • Leg Press
  • Hip adduction machine
  • Hip abduction machine
  • Interval Training: burpees (I have to do frog burpees because of my knees, but do whatever you are comfortable with!)
    • 1 minute on and 30 seconds rest like before
  • Romanian Deadlifsts
  • Walking or Stationary Lunges
  • Kettlebell Swings
  • Dumbbell Squats to failure
  • Make sure to stretch!!!!!

Tuesday: Chest

  • https://www.youtube.com/watch?v=ruR1HLYLNT8
    • Shows you how to do some of the exercises!
  • Spinning Class (5:30 AM or whenever)
  • Bench Press
  • Incline Dumbbell Bench Press
  • Plate Press
  • Cable Machine (if I am feeling frisky adding that on :-p)

Wednesday: Back and Abs

  • Probably go for a run/sprints this morning
  • https://www.youtube.com/watch?v=R0X24DPqFm0
    • Check out that video- where I got the exercises from
  • Close-Grip Bent-Over Row and Dumbbell Pull-Over
    • Do them together with no to little rest inbetween
  • Chin ups and Barbell Bent-Over Row (Wide Grip)
    • Same as before
  • Pull-Ups
  • Cable Crunches
  • Leg Lifts
  • Fork/whatever crunches (cannot figure out the name at all, driving me crazy!)
  • Bicycle Crunches
  • Planks
  • Anything else I feel like adding ❤

Thursday: Rest

Friday: Shoulders

  • Interval Training
    • https://www.youtube.com/watch?v=OfbCdxxUARQ
      • Video on how to do these exercises from Scott Herman on YouTube!
    • 4 rounds, 20 seconds on and 10 seconds rest, 8 minutes total
      • V-Up
      • Handstand Push-Up (how about just a handstand….lol…yeah that is totally not happening yet baha)
      • Flutter Kick (1-1 count)
      • Burpees
  • https://www.youtube.com/watch?v=EXZVCfmF_Zw
    • Check out the video, got this workout grouping from him. I really like his routines and how he explains them!
  • Dumbbell Military Press
  • Dumbbell Lateral Raise
  • Dumbbell Front Raise
  • Rear Deltoid
  • Barbell Shrugs

Saturday: Biceps and Triceps

Sunday: Rest

Workout Tuesday 5/21/2014

Goood Morning!!! ❤

So yesterday I officially went on my first bike ride in who knows how many years. It all came back too, I didn’t fall off and face plant onto the cement (yay haha).

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Look at my little biker self :-p

Anywaysss… My roommate has been biking to and from work for sometime now and I can see why she does it (besides having a completely crappy car that breaks down on her all the time…). It was a decent workout, and I could really feel it in my quads for the small amount of time we spent riding around the neighborhood. Great way to get out and about, and even participate in some cool fundraisers/charity events (such as the Tour De Cure!).

So back to my workout:

  • Romanian Deadlifts
  • Smith Machine Squats- Narrow (hip width), Wide (outside of hips), and Sumo.
    • 20lbs x12 (1 set of each)
      • superset with 20 lunges (alternating 10 on each leg)
    • 40lbs x12 (1 set of each)
      • superset with 20 lunges

Small break because my workout buddy FORGOT she had a meeting at work so we had to break it up and go back when she was done :-p (workout fail)

Concluding with a nice stretching sesh, and a good nights sleep! ❤

Keep fighting! Keep pushing towards your goals :). It may take longer than you would like but you will get there one day!

Workout Monday 5/20/14

It’s getting close to the end of the Reinvent challenge at my gym (Vent Fitness)! So I am going to be adding a lot more cardio to my workouts to try and lose some of this pudge! Also…I am attempting to eat better also… ATTEMPTING… my 7+ Hershey Cookies N Crème bar binge yesterday might not have helped… (I know I should fight my food cravings when I am down…but…it is so hard…and it just makes me feel so much better- until I get a stomach ache… :-p ) That is my weakness by far: my diet. I applaud those of you who have it all under control, because I can’t seem to muster the will sometimes to stick to it.

Alsooo… I have what I believe to be tendonitis in my thumb. So lucky me! I am wearing a thumb stabilizer hand brace, which let me tell you is oh so attractive (and fun…). I feel like right around 23/25 my body has rebelled against me and started falling apart. This is also why I am so adamant and into my workout routine. I need to stay as healthy as possible for as long as I can! On to what I am really supposed to be posting about: my workout.

  • 6:30 am Kinetix with Arleen
    • A metabolic session taking you through a 4-cell training process focusing on power and strength in a functional calorie blasting workout!
  • 8:15 am BodyVive
    • Low-impact group fitness workout using VIVE balls, tubes, and optional hand weights
    • I will just mention that it says low impact, but in no way is this class easy. You can adjust the tube strength for more resistance, and it burnnssss!
  • 10:00 pm I took a 4.2 mile run with a small pee/Dino potty break at 3 miles in.

Feeling good and accomplished! Now I’m off to leg day at the Latham Vent, with my bestest Jenniferrrr. ❤

Workout: Thursday 5/15/14

Thursday May 15th 2014

  • Gravity class @ 7:00am
    • Designed to improve balance, strength and flexibility all at once, in a fast and effective total body workout. (Vent Fitness)
  • Stabilyz @ 7:30am
    • A true core workout. Focusing on developing your entire core from front to back, shoulders to quads, in a fun energizing session! (Vent Fitness)
  • Smith Machine squats
    • 20lbs x12 (narrow, wide, sumo)
      • super set with barbell squats x 12 (narrow, wide sumo)
    • 40lbs x12 “ “
      • Barbell squats
    • 60lbs x12 “ “
      • Barbell squats
    • 80lbs x6 (narrow), x12 (wide), x12 (sumo)
      • Barbell squats
    • 100lbs x2 (narrow), x3 (wide), x3 (sumo)
      • Barbell squats
    • For a grand total of: 326 squats!!!
  • Deadlifts
    • 50lbs x 20 (3 sets)
  • Hip abduction machine
    • Pulsing 20 times then resting for a few seconds: 155lbs x 10
  • Calf Raises on the leg press machine
    • Alternating foot position from angled out, in, and also the usual calf raise in the middle: 70lbs x12, x12, x12 (2 sets)
  • Alternating jumping lunges
    • 5 on each side then resting a few seconds in between (total of 10 each time) x20
    • Total of 200 jumping lunges (get your heartbeat up!)
    • Remember to keep your chest raised, abs tight, 90 degree angle in the front leg, land as soft as you can, and push up through the heel!
  • 35lbs dumbbell squat for the duration of the Eminem song: Till I collapse!

The END Rawr! P.S.- I can realllly feel it today, but it feels good 😉

I saw this today and it made me smile.

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Workout: Monday 5/12/14

Gorgeous day!!! I just had to take my sweet one for a little walk ❤

This is him passed out

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I could squish and cuddle him all day! Ok haha back to my workout :-p

It was just a simple

  • Kinetix with Arleen (1 hour long)
  • Body Vive (1 hour long)
  • 30 minute run around the neighborhood

Those two classes kicked my butt! It was my first time in Body Vive and let me tell you… I was dying at the end of it. They use the resistance bands towards the end…omg…I’m sure I’ll be feeling it tomorrow! Good overall body workout today! Have a good one! Much love!

Workout Saturday 5/10/14

I’ve been busy with my new job! I missed a lot of my usual workouts last week due to bad time management. I am officially on a morning 5:30am wake-up to workout schedule! Otherwise I obviously tend to not get my workout in due to fatigue or getting out of work too late! I was completely bummed. At least I logged another workout on Saturday and this is how it went!

  • Kinetix 9:00 with David (1 hour long)
  • Biceps/upper body
    • Assisted pull up machine underhand grip
      • 90lbs x 12 (3 sets)
    • Dumbbell incline curl
      • 10lbs x 12 (3 sets)
    • Superset ^ with alternating dumbbell curls
      • 15lbs x12 (3 sets)
    • EZ bar curl
      • 30lbs x 12 (3 sets)
    • Superset ^ with alternating dumbbell curls
      • 15lbs x 12 each arm (3 sets)
  • Zumba!!!!! (I love my Zumba sessions with Roxy!! 1 hour long)
  • Stretching session
  • Abs
    • Leg lifts
      • x 10 (5 sets)
    • Superset ^ with crunches holding a kettle bell above my head and legs straight up with feet flexed, lift to ceiling and hold.
      • x 10 (5 sets)
    • Cable crunches
      • 30 lbs or resistance oblique and regular crunches then 42.5
        • Till exhaustion

If you want to for any reason: Workout 5-10-14

Workout Thursday 5/8/14

  • Workout 5/8/2014
    • 7:00am gravity class
    • 7:30am stabilyze class
    • Romanian deadlifts (I can go a lot further down because unlike most of these people in these videos I am actually flexible baha)
    • Leg Press Machine with 20 lunges in-between sets (40 total)
    • Hip abduction machine
      • So what I do is spread my legs so I can feel it in the upper/side of my butt/leg and I do little bounces back and forth keeping the muscle engaged the entire time and squeezing as I go the furthest out I can (“pulsing” is the word I am looking for!).
      • So 5 turns of 10 bounces (not sure what else to call it lol) 3 sets of each
      • http://www.youtube.com/watch?v=aB67P2N-iHE lol usherrrrrrr
    • Smith machine squats so 5 total sets increasing weight and pushing till failure towards the end!
    • Standing calf raises
    • Landmine lunges
      • http://www.youtube.com/watch?v=fMraJKe1Kxg
      • Sort of like that but I take the bar to one side dip down into a lunge then push back up doing the normal landmine move to the other side, then I dip down into a lunge onto the other side. I did this for 1 minute and I usually rest for 30 seconds and then go again for 5 sets…butt I was a little tired so I had 1 minute on and 1 minute rest x5.
      • Just make sure to keep abs engaged, and push off your heels, keeping proper lunge form. Do not round the back and watch the bar, if you dip it too low your back rounds and the bar can come out of the plate if you are using one to hold the bar in place! (I believe this is about ittttt maybeh…)
    • Hip adduction machine
      • 130lbs x 12 (3 sets)
    • Good nice and long stretching session!!!

Leg day 5-8-14 (word document for those of you who would like to look at it that way!

All done! ❤