Beach Gym Bunny: Archive

2 tags

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...

Nov 6th

2 notes

2 tags

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

Nov 3rd

Anonymous asked: what workouts and foods do you eat??

Nov 3rd

3 tags

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...

Nov 3rd

3 tags

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

Nov 2nd

Oct 30th

3,222 notes

Anonymous asked: how would you get "defined"" abs??

Oct 30th

1 note

3 tags

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...

Oct 30th

4 tags

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...

Oct 30th

Oct 26th

62,622 notes

Oct 26th

2,061 notes

7 tags

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,...

Oct 26th

4 tags

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

Oct 25th

4 tags

Oct 24th

4 tags

WOD - Back

Tues 10.23.12 Warm Up - Walk to gym and back 2miles Pull Ups 1x8 *NEW PR, 1x6 Parallel Grip Pull Ups 1x8 SUPER SET - Standing Angle Lat Pull Down/DB Row - Drop Set til Failure 85 2x, 70 2x/35 2x, 25 2x 55 1x8/35 1x6 BB Bent Over Row Negative Grip 60 3x6 BB Clean Press 40 1x10, 2x8 BB Deadlift 125 3x6

Oct 24th

1 note

Oct 22nd

99 notes

3 tags

WOD - Abs and Glutes

Sun 10.21.12 Warm Up - Walk to gym and back 2miles Decline Reverse Crunch to Vertical Crunch 3x20 Seated One Leg Calf Raise 25 2x15 (each leg) Calf Raise on Leg Press 167 1x8 1x8 toes inward 1x8 toes outward Standing Cable Crunch 40 1xfailure (drop set til failure) 30 1xfailure 25 1xfailure 10 1xfailure High Cable Side Bend 30 3x15 DB Side Bend...

Oct 22nd

1 note

3 tags

WOD - Legs

Sat 10.20.12 Warm Up -Walk to gym and back 2miles Squat 75 1x15 95 1x10 105 1x10 115 1x10 DB Bulgarian Squat 12.5 3x10 (each leg) DB Lunge 12.5 3x10 (each leg) BB Stiff Leg Deadlift 60 3x12 BB Deadlift 125 1x10, 2x8 DB Curtsy Lunge with Step Bench 7.5 3x10 (each leg) Smith Machine Calf Raise with Step Bench on floor (toes straight,...

Oct 21st

1 note

Oct 20th

1,142 notes

8 tags

Oct 20th

2 notes

4 tags

WOD - Shoulders

Fri 10.19.12 Seated DB Shoulder Press 25.5 3x6 Incline Side Lying Lat Raise 10 1x8 7.5 1x9 5 1x10 Low Cable Shoulder Shrugs Mid, Stand Back, Forward 40 1x10, 1x10, 1x10 50 2x10, 2x10, 2x6 Mid Cable External Rotation 10 1x15 15 2x10 Low Cable Negative Grip Front Raise 10 3x6 Low Cable Delt Fly 10 3x8 BB Clean Press 35 3x10 BB...

Oct 20th

1 note

5 tags

WOD - Bis/Tris

Thurs 10.18.12 Tri Push Down with Curl Bar Close Grip, Negative, Wide Grip 30 3xtil failure SUPER SET- Cable One Arm Over Head Tri Extension/Cable Curl Bar Curl 20 3x10/50 3xfailure Seated OnE Arm DB Concentrate Curl 15 2x10 Cable One Arm on Seated Cable Row Concentrated Curl 40 3xfailure Incline DB Tri Twist 17.5 3x10

Oct 20th

Anonymous asked: Hi, as a lifter slash weight trainer, do you agree that if you're not sore after a workout, you didn't workout hard enough? I'm new to this and I find that a lot of the time I might feel "tight" for a little while, but not sore until the next day, and only then just a teeny bit. Should I go heaver or just do more? Also, I'm considering buying the Women's book of...

Oct 20th

Oct 18th

45 notes

4 tags

WOD - Chest

Wed 10.17.12 BB Bench Press 60 3x10 DB Incline Chest Press 15 3x10 SUPER SET - DB Decline Chest Press/Delcine Sit Up 17.5 1x10, 22.5 2x10/3x10 SUPER SET - Cable Rope Over Head Tri Extension/Low Cable Fly 20 3x10/10 3x10 High Cable Fly 20 3x10 SUPER SET - Mid Cable Fly/Tri Kickback on Seated Cable Row 15 3x10/10 3x10

Oct 18th

7 tags

Oct 17th

1 note

5 tags

WOD - Back

Mon 10.15.12 Lat Pull Down - Drop Set til Failure 85 3x 70 3x 55 3x 40 3x Cable Rope Up Right Row - Drop Set til Failure 60 3x 50 3x 40 3x 20 3x DB One Arm Bent Over Row - Drop Set til Failure 35 2x 30 2x 25 2x 20 2x 15 2x 10 2x BB Negative Grip Bent Over Row 60 3x8 BB Overhead Press 35 2x10 ...

Oct 16th

1 tag

Oct 16th

12,550 notes

Oct 16th

21,904 notes

1 tag

Oct 15th

156 notes

7 tags

WOD - Abs (with some back/tris/bis)

Sun 10.14.12 We did all our ab workouts and then toward the end we saw my bf’s son’s mom’s bf. We recently found out through my bf’s ex. We talked once before at the gym when we all saw each other. He’s a cool nice guy. It’s weird the bf and I aren’t cool like that with his ex (long story, it’s always awkward. She’s just not...

Oct 15th

4 tags

WOD - Legs

Sat 10.13.12 Box Squat 25 1x15 75 1x12 95 1x10 DB Bulgarian Squat 3x12.5 Leg Press - Drop Set til Failure 100 1x 85 1x 65 1x 40 1x, One Leg 40 1x10 Super Set - Lying Leg Curl/Weighted Hip Extensions 50 1x10, 40 2x10/40 3x10 Cable Side Lunge 20 3x10 Mid Cable Cable Curtsy Lunge 20 3x10 SUPER SET - Cable Hip...

Oct 14th

3 tags

Oct 13th

141 notes

Oct 13th

294 notes

Couple Training Sesh

The bf and I met up with our friends who are a couple, we showed them different things for each muscle group. So it was kinda personal training sesh. It was fun got some muscle stimulation. But tomorrow we’ll probably hit abs.

Oct 12th

4 tags

Oct 11th

1 note

6 tags

WOD - Chest/Tri

Wed 10.10.12 DB Incline Bench Press 22.5 3x6 Smith Machine Bench 75 2x10 95 1x6 Smith Machine Decline Bench 75 3x8 Mid Cable Fly 20 2x10 30 1x6 Low Cable Fly 15 2x8 10 1x10 High Cable Fly 20 1x10 30 2x6 Low Cable One Arm Overhead Tri Extension 20 3x10 Low Cable One Arm Tri Kickback 10 3x10 Low Cable One Arm Inward Tri...

Oct 11th

5,676 notes

Oct 11th

3,079 notes

Oct 11th

74,482 notes

6 tags

Watch

10.09.12 Getting stronger every day! New PR did 12 parallel grip pull ups! Working my way to wide grip pull ups, hurts my shoulders when I do them, but I did 5 after this set.

Oct 10th

5 notes

6 tags

Oct 10th

2 notes

6 tags

WOD - Back/Bis

Tues 10.09.12 Parallel Grip Pull Up 1x12 *NEW PR Pull Up 1x5 Negative Grip Pull Up 1x6 SUPER SET - Incline Lying DB Delt Row/Lat Pulldown 12.5 2x12, One Arm 12.5 1x15/85 3x6 SUPER SET - BB Incline Lying Up Right Row Wide Grip/Negative Bent Over Row 30 3x10/30 3x10 SUPER SET - Lat Pulldown Delt Fly/Smith Machine Legs on Bar 30 2x10,...

Oct 10th

3 tags

Oct 9th

2 notes

“Don’t compare yourself to other people. It won’t help. You’ll only find what you expect to find. If you think you’re weak, everyone else will seem stronger. If you think you’re strong, everyone else will seem weaker. There’s no point in doing this. Simply look at where you are now, and aim to get better as you go forward.” - Steve Pavlina

Oct 9th

211 notes

6 tags

Oct 8th

41 notes

8 tags

WOD - Legs

Sun 10.07.12 Squat 105 2x12 75 1xfailure Smith Machine Lunge 75 4x7 SUPER SET - BB Stiff Leg Deadlift/BB One Leg Deadlift 50 3x10/50 3x5 (each leg) Low Cable Side Lunge 30 1x10 25 1x10 20 1x10 Low Cable Curtsy Lunge 30 3x10 DROP SET BURN OUT - Low Cable Curl Bar Curl 50 3x, 40 3x, 30 3x, 20 3x, 15 3x Hip Adduction...

Oct 8th

804 notes

Oct 7th

17,163 notes