9/1/14 QUADS & IIFYM

It has been exactly 1 week since starting IIFYM. I am definitely loving it. Eating SOOO much more food now - especially carbs! The only problem is that I keep losing weight. The old me would rejoice at the weight loss, but I am actually trying to maintain right now. I intend to “bulk” soon because u want to work on putting on muscle. I have been adding in extra carbs and fats yet am still losing. My fear is that I am losing muscle. So I am going to up my protein from 1 g/lb to 1.15. That will put me at ~150

SQUAT PYRAMID
60 x 12 x 1 360
90 x 12 x 1 1080 
110 x 12 x 1 1320
130 x 8 x 1 1040
130 x 6 x 1 780
130 x 5 x 1 650
120 x 9 x 2 2160
110 x 10 x 3 3300
100 x 12 x 3 3600 
90 x 7 x 1 630
90 x 12 x 1 1080
Total 11900
Less volume than last week. Maybe do heavy day separate? Volume one day and heavy another?

FRONT SQUAT
60 x 8 x 3
70 x 8 x 1
80 x 2 x 2
70 x 8 x 1

Leg Extension 100s
65 x 10 x 10

Leg Extension
95 x 10 x 1
110 x 8 x 1
95 x 12 x 1
125 x 6 x 1
110 x 8 x 1
Drop Set
125 x 5, 110 x 5, 80 x 5, 65 x 3, 50 x 5

Single Leg Extension (no rest)
35 x 12 x 1
50 x 6 x 1
35 x 10 x 14

I think I took the C4 too early cause I felt a crash mid-workout
*a little quad sore, but nothing like last week

Note to self: don’t strive to be enough for him, strive to be enough for yourself.
(193/365) by (DS)

This

(via uncivilcougar)

1,272 notes

I’m just starting to see the
treetops over the fog of you.
Sometimes when you like
someone it’s easy to stare at
them so hard that everything
else becomes blurry. How
embarrassing that I thought
you were the only thing to
see when I was surrounded
with forest. How sad that
you didn’t think it was enough
that in a forest, I only saw you.

728 notes

eat-well-and-go-to-the-gym:

unstoppablyfit:

sameatschildren:

fitanne:

[x]

Kids, this is the exercise that gives a fabulous tush. I swear on my children.

Tried it recently with a blow up ball and a 10lbs weight: awesomeeee

These BURN!! XD But are sooo good ;)

eat-well-and-go-to-the-gym:

unstoppablyfit:

sameatschildren:

fitanne:

[x]

Kids, this is the exercise that gives a fabulous tush. I swear on my children.

Tried it recently with a blow up ball and a 10lbs weight: awesomeeee

These BURN!! XD But are sooo good ;)

12,055 notes

8/31/14 BACK 

SS:Isolateral Wide Pulldown/Isolateral DY Row
(Weight is per side)
IWP
55 x 12 x 1
60 x 12 x 1
65 x 6 x 1 drop 55 x 6 x 1
60 x 12 x 1
IDYR
35 x 12 x 1
45 x 12 x 1
50 x 12 x 1
50 x 12 x 1 drop 35 x 12 x 1
(The set at 50 was half assed. Did the 35 at full ROM)

DEADLIFT ( I hate doing DLs at LVAC gym. No oly plates/ no decks)

90 x 12 x 1
110 x 4 *had to reset
110 x 9 x 2
120 x 6 x 1
(None of these felt good so I stopped)

SS: Overhand & Underhand Bent Over Row
40 x 12 x 1
60 x 12 x 1
70 x 12 x 1
80 x 6 x 1
70 x 8 x 1

Single Arm Row Standing (I like these better than kneeling - feel them more)
30 x 12 x 1
40 x 10 x 1
45 x 6 x 1
35 x 6 x 1

SS: Bobby’s/Close Grip Pulldown 
Bobby’s
50 x 12 x 1
70 x 12 x 1
80 x 8 x 1
70 x 8 x 1
CGP
70 x 12 x 1
80 x 8 x 1
80 x 5 x 1 drop 70 x 3 x 1
70 x 8 x 1

That’s it. Kind of a shitty workout. Intensity was low. Don’t know why - I slept well, I’m eating a lot more carbs, hitting my macros pretty closely. Maybe because it’s the middle of the afternoon and I usually workout in the morning? Or maybe I need to add in another rest day?

On a lighter note, self-love rocks. Every time I start to have negative thoughts I say three positive things about myself. It is actually working.

8/31/14 BACK

SS:Isolateral Wide Pulldown/Isolateral DY Row
(Weight is per side)
IWP
55 x 12 x 1
60 x 12 x 1
65 x 6 x 1 drop 55 x 6 x 1
60 x 12 x 1
IDYR
35 x 12 x 1
45 x 12 x 1
50 x 12 x 1
50 x 12 x 1 drop 35 x 12 x 1
(The set at 50 was half assed. Did the 35 at full ROM)

DEADLIFT ( I hate doing DLs at LVAC gym. No oly plates/ no decks)

90 x 12 x 1
110 x 4 *had to reset
110 x 9 x 2
120 x 6 x 1
(None of these felt good so I stopped)

SS: Overhand & Underhand Bent Over Row
40 x 12 x 1
60 x 12 x 1
70 x 12 x 1
80 x 6 x 1
70 x 8 x 1

Single Arm Row Standing (I like these better than kneeling - feel them more)
30 x 12 x 1
40 x 10 x 1
45 x 6 x 1
35 x 6 x 1

SS: Bobby’s/Close Grip Pulldown
Bobby’s
50 x 12 x 1
70 x 12 x 1
80 x 8 x 1
70 x 8 x 1
CGP
70 x 12 x 1
80 x 8 x 1
80 x 5 x 1 drop 70 x 3 x 1
70 x 8 x 1

That’s it. Kind of a shitty workout. Intensity was low. Don’t know why - I slept well, I’m eating a lot more carbs, hitting my macros pretty closely. Maybe because it’s the middle of the afternoon and I usually workout in the morning? Or maybe I need to add in another rest day?

On a lighter note, self-love rocks. Every time I start to have negative thoughts I say three positive things about myself. It is actually working.

Training Log

8/29/14 SHOULDERS

SS: Seated DB Press/Front Plate Raise
SDBP
15 x 12 x 1
20 x 12 x 1
25 x 3 x 1
25 x 4 x 1
22.5 x 4 x 2
FPR
25 x 12 x 6

SS: Lateral Raise/Rear Delt Fly/Y Fly
LR
15 x 12 x 1
20 x 12 x 2
20 x 9 x 1
15 x 12 x 1
RDF (standing)
15 x 15 x 1
20 x 12 x 4
YF (seated)
15 x 12 x 5

SS: Seated Barbell Military Press/Single Arm Lateral Raise
SBMP
40 x 8 x 2
40 x 6 x 1
40 x 5 x 1
SALE (hanging)
15 x 12 x 3

SS: Lateral Machine/Cable Press
LM
30 x 12 x 3
CP (freemotion)
35 x 6 x 1
30 x 8 x 2

SS: Pec Fly/Rear Delt Fly machine
PF
40 x 12 x 3
40 x 8 x 1
RDF
40 x 12 x 1
40 x 10 x 2

SS: DB Bench Press/Hammer Press/Fly

BP
15 x 12 x 1
17.5 x 8 x 1
17.5 x 12 x 2
HP
15 x 10 x 1
12.5 x 12 x 3
F
12.5 x 12 x 4

Threw in some chest cause I didn’t work it this week. Need to step up my chest game.

Training Log

8/27/14 REST DAY

8/28/14 GLUTE/HAMMIE HIGH REP
Quickie

SS: Glute Bridge/SLDL
GB
50 x 20 & 10 pulses x 1
60 x 20 & 10 pulses x 2
70 x 20 & 10 pulses x 2
SLDL
50 x 15 x 1
60 x 15 x 2
70 x 15 x 2

CABLE WORK
GLUTE KICKBACK (per leg)
standing bent over
40 x 20 x 1
50 x 20 x 2

Kneeling on bench
50 x 20 x 2
40 x 20 x 2
Remember to go thru full ROM!

buffyshot:

@mishkadawn: #HumpDay 🍑 Off Season vs. On Season Lady Lumps 😁 So I hear a lot of my new clients and inquiries say “I want to “tone up” but build muscle and see my abs and lose Bodyfat” 😐 That’s basically like saying I want my cake and to eat it too. I’m order to build significant muscle mass (as a natural athlete) you HAVE to be eating at a surplus - meaning over Mantenaince and not at a deficit. During this time you most likely WILL put on some fat mass. That is part of the process and why most athletes go through the “building” phase. You have to be OKAY with this part of the process if you want the long term goal of building muscle. It’s not an overnight thing and you can’t have all of ☝️ at once. It’s important to accept your body at all stages if you are working towards a long term goal.

buffyshot:

@mishkadawn: #HumpDay 🍑 Off Season vs. On Season Lady Lumps 😁 So I hear a lot of my new clients and inquiries say “I want to “tone up” but build muscle and see my abs and lose Bodyfat” 😐 That’s basically like saying I want my cake and to eat it too. I’m order to build significant muscle mass (as a natural athlete) you HAVE to be eating at a surplus - meaning over Mantenaince and not at a deficit. During this time you most likely WILL put on some fat mass. That is part of the process and why most athletes go through the “building” phase. You have to be OKAY with this part of the process if you want the long term goal of building muscle. It’s not an overnight thing and you can’t have all of ☝️ at once. It’s important to accept your body at all stages if you are working towards a long term goal.

171 notes

asliceofthefitlife:

FOR THE PEANUT BUTTER LOVER EVERYWHERE - beware these are addicting!!

With all the traveling I did this past month these little bars got their chance to shine on my IG/Twitter pics and boy did they shine!! Everyone wanted to know the recipe and I was so excited to get home to share it…

7 notes