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Friday, August 30, 2013

"Haters Gonna Hate" --- and my back workout

Today while getting a Brazilian wax (if that's TMI for you then whoops), I was wearing my Gold's gym shirt when the woman told me that she used to lift. (Trust me, when you're in that position there is some very serious bonding going on!) I asked her WHY she used past tense and why she's not currently lifting or working out. She told me that she stopped lifting because her ex-boyfriend was verbally abusing her and making her feel unattractive that she was "getting bulky."

  In my experience, most people who are rude, negatively judgmental, or vengeful, aren't necessarily "bad people," but are dealing with something within themselves and you are just there to get the lashing. I've been thinking recently, and maybe it wouldn't be 100% successful in that particular situation, but maybe instead of getting offended or discouraged, maybe just be nice. It will show that you aren't just a successful person, but that you are bigger than grudges, hostility or resentment.

Of course sometimes this is harder than we'd like to think, because we ARE sensitive beings and we work hard for our physiques and our happiness, but a moment of calm in one moment of anger can prevent 1000 days of regret. 

Now onto the fun stuff. Want my back workout?  Here ya go!


Exercise
Sets
Reps
Tempo
Rest
1 arm DB row
4
12
(4-1-1)
0s
Reverse cable cross
4
12
(4-1-1)
90s
wide grip lat pull downs
4
12
(4-1-1)
90s
bent row
4
12
(4-1-1)
90s
Triceps push down
4
12
(4-1-1)
0s
California press
4
12
(4-1-1)
90s
Pull Ups
4 As many as possible

90s
*highlighted exercises to be performed as superset


Port Aransas
Downtown Avenue A

My husband likes blondes

Monday, August 12, 2013

Just Be Happy

I've decided to give myself a daily goal, and that is, just to be HAPPY. Since living in Texas, I've found myself becoming irritated at small things that should not even be an issue. I blame it on the awful heat, and I've even gone as far as pretending that it is autumn in my head. Buying my pumpkin, Macintosh apple, caramel and cinnamon candles two months early, switching the wreaths on my doors from summer to fall, looking up pumpkin recipes, etc., But, whatever the reason, enough of that.

I have decided to just be happy. Simple. Point blank. When you decide to dictate your own happiness, your life becomes a thousand times easier. It was 105 degrees today, yeah, that makes me really pissed off, but in order to make myself happy, I did what I wanted, and that was duck out of work early and soak up some UV rays with a big floppy hat. If it's hot as absolute dicks outside, I won't go outside. I suck up the fact that it makes me feel like I'm being held hostage and instead find something to do inside; such as write this post. The weather will change, I just have to be patient. So in order to hold myself accountable of my own happiness, I'm going to do things that make me happy - like listening to jazz, having a glass of red wine, cooking and relaxing. And I'm not going to do the things that bring me down.

Monday, August 05, 2013

Smoke Your Legs


Today was my leg and booty day - as opposed to Muscle and Fiction, international bench day. So I'm sharing my leg workout. Keep in mind that my workout may be a little more or less intense than yours. Alter it depending on your max. This workout is max strength and hypertrophy catered. Here you go!
Warm up
Exercise
Sets
Reps
Rest
KB Swings
2
8
60s
High Box Jumps
2
8
60s

*Plyometrics should be done at the BEGINNING of the workout and limited to two sets to avoid neural fatigue.


Strength
Exercise
Sets
Reps
Tempo
Weight
Rest
Back Squat
5
10, 8, 6, 4, 3
(2-1-1-)
125, 135, 145, 155, 165
60-90s
Bulgarian Squat
3
12
(2-1-1)
125
60-90s
Walking Lunges
3
12
(2-1-1)
80 Lbs
60-90s
Weighted Glute Bridges
3
12
(2-1-1)
185-225
60-90s
Leg Press
1
MAX


200
60-90s
Stairclimber
1
15 mins
Slow






Make absolutely sure you're refueling after your workout. Otherwise your muscles will not "tone." 

PS. There's no such thing as toning. Just call it muscle growth for goodness sake!



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