Balance

Leg day was Tuesday and I incorporated pistol squats. I started on the ground then moved to on top a db and then I top of a kb. This takes lots of balance, coordination and focus. You use your hike body to steady you-try it out!

.Fitness Should Be Fun.

I hope everyone has fun and enjoys themselves during a workout. You can't really strive for something or meet a goal if your heart, mind, and body is not into it right? People question me all the time "How do you do it?" "How can you actually enjoy it?"
I love what I do in or out if the gym for my body-I love the pain, the pump, the sweat, the tears, the soreness, the muscles, the weight, the metal...oh boy I could just go on and on. But each person has to realize what they love about and remember why they do. When you feel on a breaking point or you feel down, remember that reason and remind yourself. Give your goals 100% because why would you give anything less?
I love to help and motivate and inspire any way I can-if needed, I'm always here.

So yesterday was leg day (quads & calfs). Lets just say my legs were wobbling when I was done and this morning I had trouble getting out of bed.
Warm up: bike 10mins
heavy leg extension ss heavy adductors
Light leg extension ss light adductors
Sets: each x3
Overhead squat ss 20 deadlifts
Plié squat ss heavy snatch
Front squat ss 50 single leg calf raises
Leg press on smith machine ss 50 calf raises on smith
Leg press ss calf raises on press
Drop Sets:
Leg extensions
Adductors

Stretch! <-IMPORTANT, don't forget!

Now today was Shoulder & Arms
Warm up: bike 10mins, stretch
Stretch with bands
Sets: first round light, second round heavy
Shoulder press
In & out bi curls
Dips
Pike press
Concentration curls
Tri kick backs
Single arm kb swings
Crouching Cohen curls
Tri ripe extension
Upright Rows
Friendly curls
Weighted dips

Abs: each x2
Oblique cable crunch ss reverse crunches
Decline med ball crunch ss hanging straight leg raises
Decline crunch ss hanging oblique knee raises
Swiss ball feet to arm pass ss forearm to hands plank roll on Swiss ball

We ended our WOD with a plank stack!!!

Today's eats:
Carrot cake protein EW microwave cake
Cellucor protein shake
Chicken, brown rice, steamed carrots, avocado
Chopped apple mixed with 1/4 cup plain nonfat Greek yogurt
2 EW, 1 egg omelet w/mushrooms, spinach, jalepenos, avocado, sriracha
Cellucor protein shake

Workin my Backside

Hammies & Bum on the agenda this Saturday morning.
The WOD was circuit style where I completed each twice and then each separate circuit was divided with 100 squat pulses. I did back squats, overhead squats, hack squats, single arm kb swings, kb burpee thrusts, hip thrusts, good mornings, leg press, single leg squats, abductor machine, lying leg curls, leg extensions, deadlifts, squat machine, plié squats, GHD, wall sits...basically killing my legs and butt.
Plus I PR'd my squats-245!!! Holyness it was heavy! But I managed 8 reps. I also PR'd my deadlifts! All in all it was a killer WOD gym sesh.
You really don't know what you're capable of until you try. Push past the uncomfortableness.
Eats:
Choc protein EggWhite muffin
Cellucor shake with banana
Oatmeal
Body By Vi shake (given by a friend-I don't drink this stuff normally)
WW noodles with tomatoes, avocado, basil
NF Greek yogurt with casein, banana, coconut butter
I didn't eating today what I did since I was at work all day but I tried higher cal foods later.
So I leave for Las Vegas tomorrow! So excited! I packed protein bars, nuts, protein, oats, flax, tea, preworkout, BCAA, apples...ya I'm prepared. My hotel has a gym so I'll be hittin it up early in the morning.
I've been asked a lot about how will I eat there? Well as clean as I can and I may have a drink or two. I didn't take off Christmas vaca or splurge or cheat so I figured I'm ending this year with a few cheats.
I'm leaving at noon but I'm still going to the gym in the morning for back, bis, abs.

New PR!

Today was a splendid day!
Got a new PR on my squat weight, grubbed on sashimi, saw The Hobbit (a date).
Leg day was all heavy-start heavy and keep increasing weight to complete max!!! And I mean MAX! I am now squatting 205!!! Yeahhhh That much closer to my 225 goal! My weight training belt is a lifesaver and a back saver! 100% worth the purchase! Ps get real leather, so much better!
Killed my WOD then hit some ab moves that involved oblique twists, KB oblique twists, hanging knee raises, hanging straight leg raises, spiders, decline med ball crutch on decline bench...and some others.
Eats:
Cocoa chocolate protein EggWhite muffin
Cellucor Cinnamon Swirl protein shake blended with a frozen banana
Nuked apple with Greek yogurt and slice if homemade banana bread
Banana
Sashimi, miso soup, tuna roll
Casein shake with unsweetened almond milk
I didn't eat much so this was a bad leg day high carb day-felt bloated after my sushi.
Ps The Hobbit is 3 hours long and I drank 3 cups of green tea and some water from gallon (which I brought inside the theatre lol my date loved it!) so basically I held my bladder for the whole dang long movie.
So I couldn't drink the whole time during the 3 hours so I am behind on my water consumption.

Workin that Tushy!

Indeed I said tushy! Hams & tush day. I made my routine in circuits instead of supersets. Loved the change up cause my legs were screaming at me!
Did leg extension blowout at the end and hit 130 reps-burn baby burn! That lactic acid was built up alright!
I found I wasn't hungry much at all today with is bad considering I'm suppose to eat even more on leg days; I could only stand fruit since its light (I had 3 bananas lol) .
So basically don't do that-eat eat eat! I have a hard time force feeding.
Anyway on a random note, I made an 'ugly Christmas sweater' for a white elephant gift party. Hit up thrift stores I spent $2 on a really good thick sweater and $3 on the decor. Someone will live it!

Pain never felt so good

Squaterday (quads and calfs) were on the agenda for today-the day following my last day of 3rd semester of the nursing program!!! So I was pumped and felt freedom!
Yesterday free I completed my final, for a celebration I went for round 2 at the gym! Yep only I would go to the gym to celebrate hahaha
Anyways my leg routine was a killer and I concentrated in my muscles and how they felt during every single exercise, lift, rep etc. I listened to when my muscles were screaming in pain and then did one more rep after that pain.
To finish leg day, I jumped on the adductor machine for a blowout! I set the weight to exactly half my normal weight and kept going nonstop until I was about to cry! I hit 245 reps! Man it was hard just getting up from the machine after that!
I am constantly changing my routines, reps, pace, weights, basically everything every single day to keep my muscles guessing.

Packing Time!

Today was legs and man I went heavy with the Olympic bar. Conclusion:I need a weight belt to lift heavy and protect my back. So the search will begin!
Eats:
Sweet potato protein cake
Spinach-banana protein shake
Egg whites and sweet potato
Chicken, sweet potato, apple
Salmon brussel sprouts
Chocolate casein ice cream

Tomorrow I leave for my vacation to Reno with my family. Man I need an escape from my town and nursing school and work! Not from the gym though! I made sure my hotel had a gym available. I'm planning on hittin it up early in the morning. I made the Cocoa Coffee Protein Bars for my preworkout fuel and packed everything I need to make overnight oats. Protein powder, casein, nut butter, fruit, power bars, stevia, tea, nuts, granola, and some other stuff! Prepped and ready! My suitcase is full of workout gear and food! Haha
Anyways pics to come of my vaca and my adventure with the hotel's gym. I already have workouts planned out so it depends on what they provide.