♔ / Posted on Oct 19 2012 at 9:40pm with 2 notes
#BeachGymBunny  #fitblr  #flex  #gun show  #horseshoe  #me  #progress  #muscles 

*:: PROGRESS ::*

10.15.12 Back Day

Golden Nuggets and Horseshoe

10.19.12 Bis and Tris Day

L to R:

  1. Cable Wide Grip Curl
  2. Forearms gaining size
  3. Back Flex
♔ / Posted on Oct 17 2012 at 10:12pm
#workout  #wod  #chest  #fitblr 

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
♔ / Posted on Oct 15 2012 at 6:01pm
#workout log  #workout  #wod  #fitblr  #back 

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

Seated Cable Row

  • 50 2x12
  • 70 1x8

SUPER SET - Straight Arm Pull Down/Cable One Arm Straight Arm Side Pull Down

  • 25 3x10/ 10 2x10, 20 1x10

SUPER SET - Cable Squat Narrow Stance/Cable Sumo Squat

  • 50 1x10, 60 1x10, 70 1x10/50 1x10, 60 1x10, 70 1x10
♔ / Posted on Oct 09 2012 at 10:10pm with 5 notes
#pull ups  #pr  #progress  #video  #me  #fitblr 

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.

♔ / Posted on Oct 04 2012 at 7:40pm
#fitness  #fitblr  #workout  #workout log  #wod  #tricep  #legs  #quads 

WOD - Tri/Quads

Thurs 10.04.12

  • Leg Press 225 2x12 +5 half reps, 225 2x10 +5half reps (wide stance)

Smith Machine Calf Raise on Step Up Bench

  • 105 3x15 toes straight
  • 105 3x15 toes inward
  • 105 3x15 toes out

SUPER SET Step up with Kickback/Curtsy Lunge Step Down

  • 2 25lb plates 3x10/ 2 25lb plates 3x10

SUPER SET - Incline Bench BB Skull crushers/Incline Bench Tri Press

  • 30 3x15/30 3x10
  • Shoulders on Bench One DB Pull Over 22.5 3x12

Leg Extensions - Drop Set til Failure

  • 100 3x
  • 90 2x
  • 80 2x
  • 60 2x
  • 50 2x
  • 40 2x
  • 30 2x (Quads were on fire couldn’t do 3rd drop set, just did the 3rd set with max weight)
  • Low Cable Tri Kickback 10 3x12
  • Low Cable Shoulder Shrugs 60 3xfailure

SUPER SET - BB Front Squat ATG/Front Calf Raise

  • 20 4xfailure/20 3x10 (working on form so I can go lower when I get max weight)
♔ / Posted on Oct 03 2012 at 7:05pm with 3 notes
#abs  #flex  #obliques  #progress  #shark gills  #fitblr 
10.03.12 Abs - Shark edition.  After upper body day. I can see a difference in my abs when I stay on point with my eating habits. RAWR! You can see my shark gills! Yes, I’m a Pisces ;]

10.03.12

Abs - Shark edition.  After upper body day. I can see a difference in my abs when I stay on point with my eating habits.

RAWR! You can see my shark gills! Yes, I’m a Pisces ;]

♔ / Posted on Oct 03 2012 at 6:50pm
#exercise  #workout  #workout log  #wod  #fitblr  #upper body  #bicep  #tricep  #back  #shoulder 

WOD - Upper Body

Wed 10.03.12

SUPER DROP SET til FAILURE - DB Curl/BB Curl

  • 25 3x, 20 3x, 15 3x, 10 3x, 5 3x/40 3x, 30 3x, 20 3x

Low Cable One Arm Curl - Drop set til Failure

  • 25 3x, 20 3x, 15 3x, 10 3x

Standing High angled cable row one leg on seat

  • 85 1x, 75 1x, 60 1x, 55 1x, 40 1x, 35 1x

SUPER SET DROP SET til Failure - Low Cable One Arm Over Head Tri Extension/Cable Push Down

  • 25 3x, 20 3x, 15 3x, 10 3x/50 3x, 40 3x, 30 3x, 25 3x

SUPER SET DROP SET til FAILURE - Low Cable Rope Hammer Curl/Tri Kick Back

  • 60 3x, 50 3x, 40 3x, 30 3x, 25 3x, 15 3x/25 3x, 20 3x, 15 3x, 10 3x

Rope Over Head Tri Extension

  • 50 3x, 40 3x, 35 3x, 30 3x, 25 3x, 20 3x

Low Cable Reverse Grip Front Raise - Drop Set til Failure

  • 25 3x, 20 3x, 15 3x, 10 3x

Cable Glute Kickback - DROP SET til FAILURE

  • 30 3x+5 pulse, 25 3x +5pulse, 20 3x +5pulse

Standing Cable Crunch - Drop Set til Failure

  • 60 2x, 50 2x, 40 2x, 35 2x, 30 2x 25 2x/60 1x, 50 1x, 40 1x, 35 1x, 30 1x (feet apart)

BB Front Box Squat/BB Legs Apart Stiff Deadlift

  • 35 1xfailure/35 1xfailure
♔ / Posted on Oct 02 2012 at 12:34pm with 2 notes
#doms  #sore  #rest day  #leg day  #fitblr  #october routine  #workout 

DOM-DA-DOM-DA-DOMS…..

October = Super Drop sets til failure
My legs are super sore today…and I did leg day on sat. I haven’t felt sore like this in a long time! I guess switching our routine played a BIG part. I feel lk a grandma today…thank god it is our rest day bc my bod needs it.

♔ / Posted on Oct 01 2012 at 9:37pm with 2 notes
#BeachGymBunny  #fitblr  #me  #progress  #flex 

10.01.12

After Back/Chest/Shoulders day.

  1. Back Flex
  2. L to R: Normal, Shoulder/Chest Flex, Bicep Flex
  3. Tricep Flex Side and Back view
♔ / Posted on Oct 01 2012 at 5:08pm with 4 notes
#nutrtition  #ground turkey  #kung pao  #lettuce wraps  #quinoa  #fitblr 
09.30.12 Last Nights Dinner I love cooking!  So I got creative last night and made the bf and I Kung Pao Ground Turkey Lettuce Wraps with Garlic Quinoa.  Good-ish healthy eats ;]

09.30.12

Last Nights Dinner

I love cooking!  So I got creative last night and made the bf and I Kung Pao Ground Turkey Lettuce Wraps with Garlic Quinoa.  Good-ish healthy eats ;]

♔ / Posted on Oct 01 2012 at 4:38pm
#back  #chest  #exercise  #fitblr  #fitness  #shoulders  #workout  #workout day  #workout log  #wod 

WOD - Back/Chest/Shoulders

Mon 10.01.12


SUPER SET DROP SET til FAILURE - Parallel Grip Pull Ups/Lat Pull Down

  • 1x9/80 3x,60 3x, 55 3x, 40 3x, 30 3x

SUPER SET DROP SET til FAILURE - BB Corner Row Close Grip Handle/DB Rear Delt Fly

  • 45 1x /20 1x,12.5 1x, 7.5 1x
  • 90 1x/20 1x25 lb plate 1x (bent over row), 10lb plate 1x (bent over row)

SUPER SET DROP SET til FAILURE - Smith Machine Incline Bench Press/Low Cable Fly Squat

  • 75 3x/30 3x, 25 3x, 20 3x, 15 3x
  • High Cable Fly 30 1x, 25 1x, 20 1x, 15 1x

Mid Cable One Arm Chest Press - Drop Set til Failure

  • 40 3x, 35 3x, 30 3x, 25 3x

Clean Press - Drop Set til Failure

  • 40 3x, 30 3x, 20 3x, DB 5 3x

Straight Arm Pull Down - Drop Set til Failure

  • 55 3x, 40 3x, 35 3x, 30 3x

SUPER SET DROP SET til FAILURE - Side Lying DB Raise/Incline Lying Front Raise

  • 10 3x, 7.5 3x, 5 3x/10 3x, 7.5 3x, 5 3x
♔ / Posted on Sep 30 2012 at 5:33pm
#fitblr  #fitness  #exercise  #workout log  #workout  #wod  #legs  #drop set  #failure 

WOD - Legs

Sat 09.29 - OFF

Sun 09.30.12


Squat -Drop set til failure

  • 165 1xfailure
  • 115 1xfailure
  • 75 1xfailure
  • 45 1xfailure
  • 25 1xfailure
  • Body Weight 1xfailure
  • Vertical Press 75 3x12 +10 half reps

Low Cable Walking Leg Extension Backward/Forward - Drop Set til failure

  • 130 2xfailure
  • 110 2xfailure
  • 80 2xfailure
  • 60 2xfailure
  • 50 2xfailure

BB Glute Bridge shoulders on Bench -Drop Set til failure

  • 30 3xfailure
  • Body Weight 3xfailure

Lying Leg Curls - Drop Set til failure

  • 60 3xfailure
  • 50 3xfailure
  • 40 3xfailure
  • 25 3xfailure
  • 15 3xfailure

Hip Abductor 6” Off Seat

  • 30 3xfailure +5 pulse

Standing Reverse Hip Abductor

  • 85 3xfailure
  • 70 3xfailure
  • 55 3xfailure
  • 40 3xfailure

Glute Press Down - Drop Set til Failure

  • 60 1x10, 40 1x10, 30 1x15
  • 80 1x3, 60 1x5, 40 1x8, 20 1x15

Standing Calf Raise Machine - Drop Set til failure

  • 135 1xfailure, 115 1xfailure, 110 1xfailure, 100 1xfailure
  • 135 1xfailure, 115 1xfailure, 110 1xfailure, 100 1xfailure (toes out)
  • 135 1xfailure, 115 1xfailure, 110 1xfailure, 100 1xfailure (toes in)
  • BB Front Squat ATG 20 3x10
♔ / Posted on Sep 28 2012 at 8:04pm with 3 notes
#drop set  #exercise  #failure  #fitblr  #full body  #wod  #workout  #PR 

WOD - Full Body

Fri 09.28.12

Today we changed up our routine did drop sets til failure (3 sets), no  to little rest just keep moving to next set…I felt like I was going to puke.  My muscles were on fire!  And now I’m sore all over, but it was an awesome workout, felt good!

SUPER SET - Squat/Inward DB Hammer Curl

  • 190 1x3 *NEW PR/12.5 1xfailure
  • 100 1x10/12.5 1xfailure
  • 60 2xfailure/12.5 1xfailure
  • Smith Machine Lunges 60 3xfailure

DB Curls

  • 25 3x2
  • 20 3xfailure
  • 15 3xfailure
  • 10 3xfailure
  • BB Curls 20 3xfailure

Lying Tri Extension

  • BB 40 3xfailure
  • DB 15 3xfailure
  • DB 10 3xfailure
  • DB 5 3xfailure

Stiff Leg Deadlift

  • BB 60 3xfailure
  • BB 35 3xfailure
  • DB 20 3xfailure
  • DB 15 3xfailure

Bench Press

  • BB 60 1xfailure
  • BB 50 1xfailure
  • BB 40 1xfailure
  • BB 20 1xfailure

Standing Cable Crunch on Lat Pull Down Machine

  • 60 3xfailure
  • 45 3xfailure
  • 35 3xfailure
  • 25 3xfailure
♔ / Posted on Sep 27 2012 at 5:51pm
#fitblr  #wod  #workout  #shoulders 

WOD - Shoulders

Thurs 09.27.12

Warm Up - Walk to gym and back (w/ 5lb ankle weights) 2miles

30 Degree Lat Pulldown

  • 30 1x15
  • 40 1x10
  • 55 1x10
  • 80 1x8

Lat Pulldown Cable Grips Rear Delt Fly

  • 25 1x12
  • 30 1x10
  • 40 2x8

DB One Arm Delt Fly

  • 10 1x12
  • 15 1x10
  • 20 1x10
  • 25 1x6
  • BB Clean Press 35 1x10, 3x8

Side Lying Lat DB Raise

  • 7.5 1x10
  • 10 2x5

SUPER SET - Incline Face Lying Rear Delt Fly/Seated DB Lat Raise

  • 10 3x10/3x5

SUPER SET - Low Cable Reverse Grip One Arm Front Raise/Diagonal Raise

  • 10 2x8, 15 1x6/10 1x10, 15 2x8
  • High Cable Rear Delt Fly 10 3x6

Mid Cable One Arm Bent Over Press

  • 50 1x10
  • 60 2x6

Low Cable 90 Degree External Rotation

  • 10 2x8
  • 15 1x5

Low Cable Rope Up Right Row

  • 50 1x10
  • 60 2x8

Reverse Seated One Arm Shoulder Press Machine

  • 40 1x10
  • 45 1x8
  • 47.5 1x6 +10 Overhead Shrugs

GIANT SET - Dips/Hanging Shoulder Shrugs/Staggered hand Push Up

  • 3x8/3x15/3x10
♔ / Posted on Sep 26 2012 at 5:24pm
#me  #personal  #fitblr 
09.26.12 Yessss! Starting to feel like fall :D Hoodie season is starting…heart it!

09.26.12

Yessss! Starting to feel like fall :D Hoodie season is starting…heart it!