I hope there are days when you fall in love with being alive.
Anonymous (via bl-ossomed)

(Source: fallingthoughtsandfallingstars)

526,190 notes

Training Log 9/14/14

9/14/14 QUADS

SS: Squat/lunge(on hack squat)
S
80 x 15
100 x 15
110 x 12
160 x 12
210 x 10
210 x 12 *PR
L
30 x 12 single
50 x 12 single
70 x 12 step back
70 x 12 single
70 x 12 step back

SS: Leg Press/Hack Squat (on back)
LP
4 plates x 12 narrow x 12 wide
6 plates (270) x 10 neutral x 2
270 x 12 x 2 (narrow but not
290 x 10. touching, toes to top
320 x 10 *PR. Of rubber, 2nd in)
320 x 5
HSS
90 x 12 x 4

Smith Curtsy (per leg)
50 x 12 x 3 

Leg Extension
80 x 12
95 x 9
80 x 12

😝 HAMMIES so sore that these hurt! Callin it quits for today.

*i didn’t think my glutes were sore until I started lifting. I really felt all exercises in my GLUTES. I think it’s a good idea to do GLUTES & HAMMIES Saturday, then quads Sunday.
**update. Two days later and still super sore in HAMMIES and GLUTES !

1 note

Training Log 9/14/14

9/14/14 QUADS

SS: Squat/lunge(on hack squat)
S
80 x 15
100 x 15
110 x 12
160 x 12
210 x 10
210 x 12 *PR
L
30 x 12 single
50 x 12 single
70 x 12 step back
70 x 12 single
70 x 12 step back

SS: Leg Press/Hack Squat (on back)
LP
4 plates x 12 narrow x 12 wide
6 plates (270) x 10 neutral x 2
270 x 12 x 2 (narrow but not
290 x 10. touching, toes to top
320 x 10 *PR. Of rubber, 2nd in)
320 x 5
HSS
90 x 12 x 4

Smith Curtsy (per leg)
50 x 12 x 3 

Leg Extension
80 x 12
95 x 9
80 x 12

😝 HAMMIES so sore that these hurt! Callin it quits for today.

*i didn’t think my glutes were sore until I started lifting. I really felt all exercises in my GLUTES. I think it’s a good idea to do GLUTES & HAMMIES Saturday, then quads Sunday.
**update. Two days later and still super sore in HAMMIES and GLUTES !

The poison leaves bit by bit, not all at once. Be patient. You are healing.
Yasmin Mogahed (via tierdropp)

(Source: beautifulsabr)

49,624 notes

9/13/14 HAMMIES & GLUTES

SS: leg curl/Hypers
LC
50 x 15
80 x 6 x 4
70 x 7 x 1
H (alt bent/straight)
20 x 20
30 x 20 x 4
25 x 20 x 1

SLDL BARBRLL
60 x 8
60 x 12
80 x 9 x 2

SS: DB SLDL (raised)/Good Morning
DBSLDL
25s X 12 
30s x 8 x 1
30 x 12 x 2
35 x 8
GM
40 x 12 x 4

GLUTE Bridge
100 x 20 x 1 regular
100 x 20 x 4 on heels
100 x 20 x 1 heels.
* these felt great! Not only did they burn but my ass felt like it had a pump (if that’s even possible) I don’t know if it was the weight, the heels, or that it was later in my workout but I’m hoping I can replicate if next week

1 note

It always takes two. For relationships to work, for them to break apart, for them to be fixed.
Emily Giffin,Β Heart of the Matter (via bookquotesbook)

111 notes

9/10/14 Training Log
Squat & DL STRENGTH

Reverse Hypers
Body weight x 50 x 1
10 x 10 x 4
*did these on Romanian chair but I like them better on lying leg curl machine. Next time I will try warming up with GLUTE/Ham raise on Romanian and Hypers on machine.

DEADLIFT
90 x 12 x 1
130 x 8 x 1
140 x 4 x 1

SUMO DL
140 x 6 x 1
140 x 8 x 1
140 x 12 x 1
150 x 9 x 1
160 x 6 x 2

SQUAT
90 x 12. DEEP
110 x 12 DEEP
130 x 10 DEEP 2 Half
130 x 8 DEEP
140 x 6
150 x 5**
130 x 8 x 2 DEEP

**these were kinda half-assed. Didn’t hit parallel so I lightened the weight. Form over ego, right?

GLUTE BRIDGE
95 x 20 & 10 pulses
105 x 12
105 x 20
105 x 12 x 2

9/11/14 Rest day
*a little sore in GLUTES, more than I have been recently

3 notes

elliepf:

Chocolate Peanut Butter Protein Mug Cake

Yields: 1 cake (without toppings)

Calories: 244
Carbs: 15
Protein: 41
Fat: 5

Ingredients:

1 scoop chocolate protein
1 tbsp cocoa powder
2 tbsp PB powder
2 tbsp low fat cottage cheese
2 tbsp egg whites
1/4 tsp baking powder 

Mix in mug and microwave for 1 minute. Top with whatever suits your fancy (and meets your macros)

Enjoy!!

elliepf:

Chocolate Peanut Butter Protein Mug Cake

Yields: 1 cake (without toppings)

Calories: 244
Carbs: 15
Protein: 41
Fat: 5

Ingredients:

1 scoop chocolate protein
1 tbsp cocoa powder
2 tbsp PB powder
2 tbsp low fat cottage cheese
2 tbsp egg whites
1/4 tsp baking powder

Mix in mug and microwave for 1 minute. Top with whatever suits your fancy (and meets your macros)

Enjoy!!

3 notes

Training Log

9/9/14 Triceps & Chest

SS: Skull Crusher/Close Grip Press/Lying Tricep Extension

SC
30 x 12 x 1
40 x 6 x 2
30 x 12 x 1
CGP
30 x 15 x 1
40 x 12 x 2
30 x 15 x 1
LTE
20 x 12 x 1
22.5 x 12 x 1
25 x 12 x 2

SS:Tricep Pushdown/Behind Back Cable Tricep Extension

TP
60 x 12 x 1
80 x 12 x 2
70 x 12 x 1

BBCTE
60 x 15 x 1
70 x 12 x 1
80 x 6 x 1
70 x 12 x 1

SS: Low Cable Fly/High Cable Fly

LCF
10 x 20 
20 x 15
30 x 6
20 x 15
HCF
20 x 15
30 x 15
30 x 12
20 x 15

SS: Smith Bench/Flys
SB
20 x 12
30 x 12
40 x 8
40 x 5
F
15s x 12
15 x 6 x 2
*first time with this split. Trying to stop neglecting chest

9/8/14 Training Log

9/8/14 BACK

SS: bent over row/standing reverse fly

BOR
40 x 12 x 1 oly bar/underhand
60 x 12 x 1
70 x 12 x 1
75 x 12 x 1
80 x 12 x 1
90 x 8 x 1

SRF
10 x 15 x 6 strict/plates

SS: OVerhand Bent Over Row/Good Morning
OBOR
60 x 12
70 x 12
80 x 12
90 x 6
GM
20 x 12
30 x 12
35 x 15
40 x 15
45 x 15

SS: 1. Single arm lat Pulldown to double arm
2. Wide Seated Row
1.
45 x 12 to 45 x 8
55 x 12 to 45 x 12
45 x 12 to 45 x 6 x 2
2.
55 x 12 x 4 * these felt great! Must incorporate them more

SS/ Bobby’s/Wide Lat Pushdown
B
50 x 12
60 x 12 x 2
WLPD
60 x 12 x 2

SS: C bar preacher/alt DB

CBP
50 x 12 x 4

ADBC
17.5 x 8 x 4

SS/ C bar curl/ incline alt curl/eccentric curls

CBC
40 x 12 x 1
40 x 6 x 1
IAC
12.5 x 8 x 2
EC
15 x 5 x 2
Out of time