You know that point where you are so overwhelmed that you don’t even know where to start? Yep, that’s where I’m at right now at work. When trying to think of some super inspirational thing to post, that is all I could think of: where to start.
So this post is just to say, I hear you. I’m with you. It’s tough to try to balance it all. Parenting. Work. Training. Life. We want to have it all, and we can have it all. But, just know that it’s not all going to be perfect. And that is OK!
In the chaos of it all, I did still get my workout in because that is what keeps me sane. Without it, I may be lying on my office floor right now 🤣 Don’t forget to take some time for you. You. Are. Worth. It. 💕
3 miles at 9:30 min/mile and leg strength session in the a.m.
5 lunch miles at 9:01 min/mile
How do you make it through the chaos?
My answer: Lists. I have a million post it notes with lists all over because that is my way of trying to keep it all organized!
Leg Day and did some biceps since i miss Pull Day.
Smith Machine Squat
125Ibs 12 reps x 5 sets
Romanian DeadLift(Did Not Post)
135Ibs 12 reps x 5 sets
Sumo DeadLift (Did Not Post)
135Ibs 12 reps x 5 sets
Leg Extension(Did Not Post)
110Ibs 12 reps x 5 sets
Leg Curl(Did Not Post)
70Ibs 12 reps x 5 sets
Thigh Adductor (Did Not Post)
110Ibs 12 reps x 5 sets
Hip Abductor (Did Not Post)
90Ibs 12 reps x 5 sets
Smith Single-Leg Split Squat (Did Not Post)
65Ibs 12 reps x 5 sets
Front Hand Pull downs(For Biceps)
75Ibs 12 reps x 5 sets
Hammer Curls(Did Not Post)
25Ibs 12 reps x 5 sets
Ab Rollout(Did Not Post)
10 reps x 4 sets
Hanging Leg Raises(Did Not Post)
10 reps x 3 sets
NEVER GIVE UP!!
This is my first exercise for every leg day. I love beginning with leg extensions, starting with a lighter weight and working up in weight. It’s such a good way to get your knees warmed up properly, and get some blood flow into your legs and really get those muscle fibres firing before hitting some heavier leg movements. It’s important to get your joints lubed up before hitting heavy exercises!!
I was so happy it was Monday that I decided to try a leg exercise that ended up wrecking me! (In a good way) ▪️
Low handle Trap Bar Deadlift: -5 reps normal stance
-5 reps split stance each leg -15 reps total per set
I’ve been having to get creative with lower body exercises lately due to some glute and hip pain I’ve been getting recently on normal deadlifts and back squats 😞 which brings me to my next point... STRETCH. I neglected it for too long and it’s catching up to me- my hip mobility is 💩. I’m not worried though because each problem is just something you can be proud of overcoming later!
It’s been a while. I haven’t been posting because I honestly feel very flat. After 3 years with a chronic illness, I’ve just needed a break from constantly pushing myself beyond physical limits. Although I now don’t have #lymedisease , I am left with adrenal fatigue and thyroid dysfunction which causes all sorts of issues for me. Coupled with that, I also have #leakygut and I’m sure those with these issues can attest to how tough it can be mentally and physically. I’d like to say I’m strong all the time but I’d be lying. Over the past few weeks, it’s been a struggle to get into the gym. I’m constantly sour about my body being stuck with excessive fluid weight from my thyroid problem and food intolerances, and it’s hard to seperate reality from what I *want* my reality to be. I’m impatient and kind of sick of being sick! So today I went to a different gym and put in a solid leg workout. I finally didn’t feel ugly, less than acceptable, or annoyed at myself for what I’d essentially, not my fault!
Please, try and be kind to yourself, no matter what. In a world where social media shows us what people want us to see, it’s easy to few not good enough or be disappointed with your progress or lack thereof. Just keep going and remember, we are all perfectly imperfect. I’m trying to remind myself of this right now #loveyourself#workout#fitness#weights#bodybuilding#gymgirl#gymlife#gymselfie#bootyfordays#legs#legday#lifting#beyourself#beautiful#strongissexy#strongwomen#lymediseaseawareness#goodlife#hindmarsh
People usually don’t like Monday’s or view them as a dragging factor to the start of their week... when in reality it’s a New Start, New Beginning, Endless Possibility’s... Monday’s are a Blessing like each and every Day God gives you breath. —
-Change Your Mindset
-Impact Your Future/ So with that being said...
—Let’s get this Monday-
God bless -
Somethin bout a Monday just makes me want to trash my legs you know?? I think coming off fresh from the weekend I’m ready to hit the ground running, and leg day is just my favorite. Great workout with @dietitiantayla (the genius behind the camera 🎥 😉
4x10-12 hip thrusts- keep your head forward (instead of up) and drive through your heels for better glute activation
10-12 leg press
30 sec wall sit
Ooooh baby I was collapsing after that wall sit have fun with this one friends
10 ea single leg RDLs
8 TRX assisted pistol squats ☠️THIS WILL DESTROY YOUR GLUTES (I filmed it after I did all three sets and you can see it isn’t pretty 👸🏼) Superset-3x
10-12 prone leg curl- I find I get the best hamstring activation when I keep my ankles relaxed, play with this a bit)
10-12 heavy calf raises on seared leg press (I had a hungry baby and forgot to film this one my bad 🙃)
What’s your favorite thing to train on Mondays? Every once in a while I get bored and switch things up, but I basically always come bag to legssss
🔺️ Single Leg Work 🔺️ This exercise forces you to work on balance and coordination while engaging the glutes and hamstrings. 🔺️ I try to work on single-leg exercises at least twice a week (especially on deloading days)
FULL QUAD WORKOUT 👈 SWIPE LEFT 👈
SAVE TO REFER BACK TO, FOR YOUR NEXT QUAD (legday) WORKOUT 💪💪💪
Yodi Dodi Chef P 👨🏾🍳 Family! You guys know how much I like my Monday’s so I got after it today! I wanna share this quad workout with you because I think it’s different than my normal quad training! It was short, sweet, and straight to the point!
What’s different in this workout is that I focus on only three movements with descent volume! It allowed me to increase in weight and challenge the quads! Rest periods as usual are around 60-90 sec so it’s pretty intense in regards to endurance! .
As always focus on controlling the movement. Don’t get through it but get the most out of it! Increase the weight and really get the most out of each rep and each set! Because there aren’t any supersets you can really push yourself to limit without the concern of saving energy for the next superset exercise. Go all out!!
Stay hungry and get after it!! Happy Monday!!!!!
PRECISE EXECUTION CREATES PRECISE RESULTS!!! PRECISION TRAINING! .
Give this exercise a TRY, TAG ME, and SHARE with me your experience!!!
SAVE, LIKE, COMMENT, SHARE, and or TAG a friend if you found this post helpful and or informative. .
LET’S EAT SOME WEIGHTS 🍽🏋️♀️
I’m down for round two of this breakfast pls 🙋♀️🙋♀️🙋♀️ seriously; frothing over this ABSOLUTELY DELICIOUS breakfast bowl from @clodeli.clovelly ♥️ -
I’ve been practicing IF (intermittent fasting) for almost 6 months now and am still loving it. I used to think about food ALL the time, and I find this gives me a break (both mentally and physically). It also allows bigger, more voluminous meals that can help fill my hollow leg (@stephanie_buttermore) 😝😝
em Maio deste ano, voltei a treinar pernas com frequência, já que desde 2014 eu treinava 1 vez a cada 15 dias ou até mesmo 1 vez por mês. Mesmo estando fora do circuito de competições desde Abril, continuo com o planejamento alimentar e frequência nos treinos, porém tenho incluído os treinos de perna semanalmente. Estou gostando muito dos resultados, tenho muito a agradecer ao Prof @johnromero_trainer e ao Prof meu amor @aguinaldo.d.moreira por dividirem comigo suas técnicas e treinos específicos para este grupo muscular. .
Estar fora do circuito de competições da minha federação neste momento, além de ser um off visando aperfeiçoamento do meu físico e performance, é também o momento em que tenho mais tempo livre para descansar já que não preciso fazer tanto #cardio .. Mas confesso que não vejo a hora da loucura da preparação, que saudade!!! Um dia de cada vez, como diz meu amigo @edsonlimapersonal 🙏🏼💪🏼
Was a great weekend for the ladies of TTC with @ginger_lifting and @ty_lucas working with @suzette_flores_au at the WBFF pro show on the Gold Coast. Then we had @lilyrileypt working with @___abbey at the pretty and powerful powerlifting comp in Brisbane
MARTY HAD A DREAM. 495 for 2 new PR tonight. Let’s get it. Grind don’t stop. #4monthsout @bigfishlift @colossuslift @schmidtylift And yes I gave Vasa another go round for legs. We’ll just say the gym is perfect for bodybuilders that don’t lift heavy 😂 @iron.rebel.army @ironrebel @sbd.usa @sbdapparel @uspapower
Groove has been greased, and the weight is moving again.
Prescribed workout was 4x4 at 425, did 3 sets then decided to challenge that mental fear/block I have of failing. Told myself I’d do 7 reps for the last set but only did 6. Watching the video I can see that I let fear keep me from the 7th rep.
So to challenge it again I backed down to 405 for 2x2 “slow” controlled reps which proudly turned to 2x3.
Last video is the 3rd set of leg press that I’m using to increase time under tension for my quads. Then 3x12 hamstring curls and 15 mins of cardio.