Week Three Leg Day

Day Two 

Warm up:

  • Plie squat: 4 x 25, 10 kg
  • Kneeling hip stretch: 4 x 15 seconds 
  • seated hip adduction: 4 x 25, 40 lbs
Workout:
  • Conventional deadlift: 5 x 1 x 80%, 245 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Front squats: 5 x 5, 95 lbs (was going for 135 lbs – but was not feeling it today)
Superset:
  • Smith machine lunges: 5 x 5, 75 lbs each leg
  • Seated calf raises: 5 x 5, 80 lbs 
Tri-set
  • DB plie squats: 5 x 5, 16 kg
  • Kettlebell single leg deadlift: 5 x 5 , 10 kg
  • glute kickback machine: 5 x 5, 30 lbs each leg

Bench press Week Three

Day Two

Warm up:

  • Cable rope face pull: 4 x 25, 50 lbs
  • Cable triceps pressdown: 4 x 25, 50 lbs
  • Lat pulldown: 4 x 25, 30 lbs
Workout:
  • Barbell bench press: 5 x 5 x 70%, 85 lbs
Tri-set:
  • DB floor press: 5 x 5, 70 lbs
  • DB upright row: 5 x 5, 40 lbs
  • DB curl (alternating): 5 x 5, 40 lbs, 50 lbs
Tri-set:
  • DB shoulder shrugs: 5 x 5, 110 lbs
  • Cable chest press: 5 x 5, 70 lbs
  • Assisted pull ups: 5 x 5, 100 lbs, 90 lbs

365 Days of Self Discovery: Feelings & Emotions

1.02.19

How do you feel right this moment?

  • Excited! 

Legs Week Three

Week Three. Day One

Warm up:

  • Hip circles: 4 x 25
  • Kneeling hip stretch: 4 x 15 seconds each side
  • plank hold: 4 x 15 seconds
 
Workout:
  • Sumo deadlift: 5 x 1 x 80%, 230 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Power cleans: 5 x 3, 100 lbs
Superset:
  • Kettlebell front squat: 5 x 5, 16 kg
  • Bodyweight pistol squats: 5 x 5 
Superset:
  • EZ bar jump squat: 5 x 5, 40 lbs
  • DB romanian deadlift: 5 x 5, 60 lbs

365 Days of Self Discovery: Feelings and Emotions

1.01.18

Day Two

What would make you happy right now?

  • Oh goodness where should I begin? First off, I would be happy if the drama at my second job would cease to exist (backstabbing, rumors, etc) would just end.. it’s ridiculous and childish and not to mention the bullying that is happening and unnecessary drama that just recycles itself. Somehow I have become a target and it has become a mentally fatiguing situation that now managers are having to get involved in when it could have been grown adults handling their problems and sorting things out. #eyeroll I guess some people prefer the everyday conflict. Secondly, I would be happy if I found a reasonably priced photographer who would help take pictures to build my business and presence online & lastly if I didn’t have to work two jobs or work at all (being a personal trainer isnt work to me, its fun and a hobby along with my profession) but my other job is a job and I’d be happy if it didn’t exist in my world so I could focus on things I want to do. Oh, and I would be happy if I didn’t have any debt & had something sweet to comfort my mind while I lay in bed awaiting to leave for work. 

What would make you happy right now? 

The list can be as short or as long as you want it to be, maybe it isn’t something in a materialistic sense, maybe it benefits someone else as well, share it!