/ Posted on Jun 09 2013 at 8:30am with 1 note
#tumblr birthday 
Beach Gym Bunny turned 1 today!

Beach Gym Bunny turned 1 today!

/ Posted on Nov 05 2012 at 1:12pm with 2 notes
#wod  #legs 

WOD - Legs

OFF - Sat 11.03

Sun 11.04.12   

Squat

  • 1x75 1x12
  • 1x95 1x10
  • 1x105 1x10
  • Smith Machine One Leg Squat 75 3x10
  • Deadlift 85 1x10, 1x8, 1x6
  • Leg Extension 100 1x10, 1x8, 1x6
  • Lying Leg Curl 30 3x10
  • BB Walking Lunges 35 3x30

SUPER SET - Tri Push Down/Cable Kickback

  • 40 1xfailure, 30 1xfailure, 20 1xfailure/10 3x10
  • DB Tate Press 15 3x10

SUPER SET - DB Pull Over/BB Skull crusher

  • 22.5 3x10/35 3x10
/ Posted on Nov 02 2012 at 9:19pm
#wod  #abs 

WOD - Abs

Fri 11.02.12    

SUPER SET - Kneeling Cable Crunch Cross Over/High Cable Side Bend

  • 20 1x20, 30 1x15/20 1x15, 30 2x10
  • Decline Cable Sit Up 20 1x20, 1x5, 1x12
  • Reverse DB Crunch to Vertical Crunch 5 3x10, 3x10

Donkey Kick Smith Machine

  • 35 1x10, 55 2x10 (each leg)
  • BB Torso Twist 20 3xfailure
/ Posted on Nov 02 2012 at 2:11pm

what workouts and foods do you eat??— Anonymous

Some of the ab weighted workout I like are the Decline Bench Sit Up next to Cable Machine and doing a st up or Holding weight plate and doing sit up on decline bench and kneeling/standing cable crunch.  As far as foods, I eat lean protein (chicken breast, ground turkey breast, tilapia) with greens/veggies and carbs (brown rice, sweet potatoes and quinoa).  I also have a link of my wods and foods I eat you can check out.  Hopefully that helps! :]

/ Posted on Nov 02 2012 at 2:04pm
#wod  #chest  #shoulders 

WOD - Chest/Shoulders

Thurs 11.01.12   

  • Decline Smith Machine Press 75 3x10

Incline Smith Machine Press

  • 25 1x12
  • 45 3x10
  • Smith Machine Bench Press 75 3x6
  • Incline DB Fly 10 3x10

Side Lying DB Raise

  • 10 1x6
  • 7.5 1x8
  • 5 (weight plate)1x10

SUPER SET - Incline Front Lying Delt Row/Front Lying Lat Raise

  • 5 (weight plate) 3x10/3x15
  • Seated DB Shoulder Press 17.5 3x8

DB 90 Degree External Rotation

  • 7.5 1x5
  • 5 3x8
  • Decline Weighted Sit Up 25lb plate 1x20, side-side 1x10, 1x12
/ Posted on Nov 02 2012 at 1:55pm
#wod  #back  #bicep 

WOD - Back/Bicep

OFF - Mon 10.29/Tues 10.20

Wed 10.31.12    

  • Parallel Grip Pull Up 1x10, 1x8
  • Pull Up 1x5
  • High Cable Rope Row 70 3x6
  • High Cable Delt Row 25 3x10
  • Low Cable Up Right Row 50 3x10
  • Cable Hammer Curl High-Low 3x10
  • BB Wide Curl 30 3x10

DB Curl

  • 17.5 1x10
  • 20 1x8
  • 15 1x10

SUPER SET - BB Reverse Curl/Good Mornings

  • 20 3x10/20 3x20
  • BB Bent Over Row 3x10
/ Posted on Oct 29 2012 at 4:53pm with 1 note

how would you get "defined"" abs??— Anonymous

Me personally when I was starting to see progress for my abs, was when I changed my eating habits.  I would feel the muscles there but couldn’t see definition.  So I started to change my eating habits and ate clean foods over process foods.  I also kept doing ab workout days, especially weighted ab workouts if you wanted to have the muscles peek through.  And gradually my abs started to get defined.  I mean everyone is different you kinda have to feel your body out as you make progress then you know what works best for you to achieve defined abs.

/ Posted on Oct 29 2012 at 4:42pm
#workout  #wod  #legs 

WOD - Legs

Sun 10.28.12   

  • Box Squat 105 3x12
  • BB Deadlift 125 2x8, 1x6
  • Db Bulgarian Squat 17.5 3x10 (each leg)
  • Calf Raise on Leg Press Machine 167 (toes straight, inward, outward) 3x15
  • DB Walking Lunge 17.5 3x30

Leg Extension - Pyramid

  • 55 1xfailure
  • 75 1xfailure
  • 85 1xfailure
  • 100 1xfailure

Lying Leg Curl

  • 20 1x15 +10 hip extensions
  • 30 2x10 + 10 hip extensions

SUPER SET - Single DB Sumo Squat/BB Narrow Stance Squat

  • 20 2x10, 30 1x10/40 3x10

Inward Hammer Curl - Drop Set til Failure

  • 15 1xfailure
  • 10 1xfailure
  • 5 1xfailure
  • Front Lying DB Tri Kickback 5 3x10
/ Posted on Oct 29 2012 at 4:34pm with 1 note
#workout log  #workout  #wod  #abs 

WOD - Abs

OFF DAY - Fri 10.27

Sat 10.28.12    

  • Hanging Bent Knee Leg Raise 3x15
  • High Cable Torso Twist 20 3x10

SUPER SET - High Cable Side Bend/Cable Standing Bend

  • 20 3x20/40 3x15
  • BB Clean Press 40 1x8, 2x6

BB Curl - Drop Set til Failure

  • 40 1xfailure
  • 30 1xfailure
  • 20 1xfailure
  • DB 5 1xfailure
  • Seated BB Twist 20 3x10
  • Stability Ball Crunch with 6lb Med ball between legs 3x15

SUPER SET - Stability Ball Sit Up with legs on wall/Stability Ball Pike

  • 3x20/3x10
/ Posted on Oct 26 2012 at 11:52am with 2,065 notes

(via kawaiiful)

WOD - Arms

Thurs 10.25.12    

  • BB Curl 40 1x8, 2x6
  • DB Concentrated Curl on Bench 17.5 3x10
  • Seated DB Hammer Curls 20 3x10
  • Incline BB Skull Crushers 30 1x15, 1x12, 1x10

SUPER SET - Cable Tri Push Down Close Grip-Normal-Wide Grip (til failure)/Lat Pull Down

  • 30 3xfailure/85 1x8, 55 2x10

SUPER SET -Cable Rope Push Down/Cable Over Head Extension

  • 25 3x15/30 1x12, 40 2x10

Seated DB Shoulder Press

  • 20 1x10, 251x6, 1x5
  • DB 90 Degree External Rotation 5 3x8
  • Front Raise with Weight Plate 25 3x12

SUPER SET - DB One Arm Wrist Curls/Hammer Wrist Curls

  • 15 3x10/15 3x10
  • BB Reverse Wrist Curls 20 3x15

WOD - Chest

Wed 10.24.12     

  • Decline Smith Machine Bench Press 75 1x12, 1x10, 1x8
  • Smith Machine Bench Press 75 1x10, 1x8, 1x6

Low Cable Fly

  • 10 1x10
  • 15 2x10

High Cable Fly

  • 20 1x10
  • 30 1x10, 1x8

Mid Cable Fly

  • 10 2x10
  • 15 1x10

SUPER SET - Incline Bench Press/Shrugs with 25lb Plate

  • 70 3x10/50 3x15
10.21.12
"Am Abs" VS "Workout Abs"

10.21.12

"Am Abs" VS "Workout Abs"