Photo Sesh Time !

Okay yall, so i was feeling my iphone photography skills here some this week, lol decided to use some apps on my phone to play around with colors and text and the top picture was the outcome, but it's one of my favorite motivation quotes

Second picture is my new hairs :) i'm a natural red head but wanted to try the pretty fall colors out for a change. Change is good right? 

Last picture is today's leg day photo was taken pre workout- i know this sounds conceited but i am very proud with how my legs have been shaping up lately.. i even got asked if i power lift competitively! .. i don't but it's exciting to see other see how hard you work for your muscles! It's okay to love your body and you should, it's the only one you've got! 

Follow my pictures around with my Instagram

All About That Bass

4 x 10 Sumo Dead Lifts

3 x 10 Smith machine kick backs

3 x 10 smith machine narrow squats 

1 set max reps barbell only glute bridge 

cardio- 1 minute on jacob's ladder- 1 min off with abs in between sets 

11-3-14 LEG/GLUTE WORKOUT & GLUTE CHALLENGE

Okay yall, so I decided to start fresh with November, that meaning back to being a little more strict on my diet, and cleaning it up a bit, and changing up my workouts to more of a structure of volume rather than different movements each workout.  So as follows my workout schedule will look a little something like this...

NOVEMBER SCHEDULE

monday- legs/glutes/ calves #1

tuesday- biceps/ triceps/ shoulders- same exercises all month- only increasing weight and sets 

Wednesday- Cardio/ core/ glutes ONLY

Thursday- Legs/ Glutes/ Calves #2

Friday- chest/ back- same exercise all month- only increasing weight and sets 

I will be posting my workouts for you, if you'd like to follow along

All with respect to the glute challenge that I am doing every day, brought to you by Bret Contreras 

I am currently on Day 3- I use 95lb starting out on my Hip Thurst and plan to increase along with the 

challenge

My Workout Today

#1

Standing Hamstring Curls 3 x 12

Cable bar sumo squat 3 x 12 

#2

Smith Machine Single Leg Deadlift 3 x 10each leg 

Plate Calf Raises 3 x 25 ( all three ways)

#3

Smith machine glute kick back 3 x 12

3 Way lunges (forward, side, reverse) 3 x 12 each leg 

Back Ext. 3  x 12 

How To Get An Insane Arm Pump! Biceps+Triceps+Shoulders

Biceps+Triceps+Shoulders

#1 Superset

Spider Curls 3 sets of 12

Prone Incline Triceps Extension (bilateral) 3 sets of 12-15

#2 Superset 

Cable Upright Row 3 Sets of 12

Cable Bar Curl 3 sets of 15

#3 Superset 

Tricep Dips 3 sets of 8-10

Cable Single Arm Shoulder Press 3 sets of 12 

See link above: click spider curls for a tutorial how to do them! They are killer for the biceps!

#HappyTraining

#GirlsWhoLift

#JustDoIt 

LEGS 10.23.14 HIIT

HIIT & LEGS FOR DAYYYYS

HIIT

10 min AMRAP

10 KB SUMO SQUATS

10 KB SWINGS 

10 BOX EXPLOSIONS

10 ABS OR MEDBALL SLAMS

(PICTURED IN VIDEO)

weights 

#1

Smith Machine Deep Squat To Bosu Ball 3 x 12

Stiff Deadlift 3 x 10

#2

Kneeling Squats 3 x 10 (squeeeeze at the top!)

Single Leg Hip Sled 3 x 10 each leg 

#3 

Glute Kickbacks 2 x failure

Seated Weighted Calf Raises 2 x failure 

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Legs & Glutes 10/20/14

Shorts: Nike Pro Series size XL
Shoes: Nike Roshe Free Runs


Legs & Glutes

#1
Single Leg Ext: 4 sets of 12 reps
Standing Hamstring Curls: 4 sets of 12 reps each leg

#2

Hip Sled (leg press): 3 sets of 15 

Calf Raise (on hip sled): 3 sets of 25

#3

Glue Kickback Standing Machine: 3 sets of 15 each leg 

Seated Adductor Machine: 3 sets of 20 reps 

Finisher: Stair master for 10 minutes, alternating resistance every minute from medium-hard (i.e. I did 7 & 12)