kicked out of golds gym in the atl

...i went in yesterday to hit legs and abs and was told that i had to sign up as my free trial period was over....
so i just came back to the house and decided to run around the cul de sac for 30 minutes....i must say that i got a FANTASTIC burn in my legs and abs..Atlanta is so hilly so i had a great workout running up and down the hill that leads up to my sister's crib.im currently scouting for another gym in the area with a free trial period..iv got another week in Atown and i cant survive without lifting.....

back biceps and tri's BALLS DEEP

I felt like super woman at the gym today. I felt so good i added 3 more sets to my workout.
bicep curls 3 sets of 7
lat pull downs  3 sets of 7
shoulder press  3 sets of 9
rear delt flies  3 sets of 7
tricep dips  3 sets of 10
rows  3 sets of 10
10 minutes of rowing for cardio and 10 minutes on the spin bike.

Im definitely making the rowing machine a regular part of my work out.

chest and shoulders in the ATL

I think i went too hard on the bitch flies i might have injured my left rotator cuff.I felt pretty good during and after my workout though.

shoulder press 3 sets of 6
lat raises 3 sets of 6
bitch flies 3 sets of 6
chest press 3 sets of 6
lat pull-downs 3 sets of 6

20 minutes cardio...

Im starting to feel like it will take a while before i feel like myself again though...

LEGS/ABS at gold's gym in GA

.......OK..houston, i finally have something to be thankful for.I LOVE MY GYM IN HOUSTON.Gold's gym is just, i dont know, something.Smaller, darker, and the WORST thing is there is totally NO EYE CANDY for motivation..it was just a bunch of old guys and chics in there...no muscly studmuffins to gawk at...yes, im one of those...tihihi....
i did hit my legs pretty good with the equipment they had..I went with the hodge twins advice and did higher reps for my legs.

Seated leg press:90lbs 3sets of 10
Leg extensions 50lbs 3 sets of 10
Leg curls 50lbs 3 sets of 10
Leg abductions 210lbs 3 sets of 10
Leg adductions 170lbs 3 sets of 10
Ab crunches 80lbs 2 sets of 15

Then i jumped on the spin bike and did 20 minutes of cardio

LUNCH: bottle of moscato.

LOL

(im on vacation so who gives a ****?!)

back and biceps BALLS DEEP!

...........I had a GREAT day at  the gym today. I felt so good i added an extra set during my back and biceps workout.After everything was said and done, my arms were JACKED!I went heavier on the weights today which worked out great because i got a great burn.
I started off with some
-Lat pull downs 70lbs 3 sets of 6
-Shoulder press 20lbs 3 sets of 6
-Lat raises 45lbs 3 sets of 6
-Bicep curls 30lbs 3 sets of 6
-Bitch flies 55lbs 3 sets of 6
-Seated dips 70lbs 2 sets of 10
I then did 20mins on the spin bike.

My dinner was shameful though. I carbed up big time.

Next workout is Legs and Abs which il hit in A-town.....cant wait!

what was on your plate tonight? here's my body building meal...and im gonna make ALL KINDZZZ OF MUSCLE GAINS tonight....one piece of baked salmon, a baked sweet potato skin-in, seared mixed veggies and a piece of nature's cheese, avocado...who said healthy food cant be finger lickin' good?

chest and shoulders...done!

....i think that the thing i am most thankful for as far as insanity is concerned, is the endurance that a high impact workout gives you over a long period of time...im loving my new regiment, especially since it seems so much easier in comparison.Its so different too.The whole atmosphere in the gym, the muscle-bound eye candy walking around, seeing other people working out around you, is a welcome change.I look forward to the gym unlike insanity which filled you with DREAD.But the good kind of dread.Dont get me wrong, INSANITY is the best workout programme i have ever tried and it will remain my go-to programme for a long time.I just feel like my body needs a different kind of workout right now especially now that my system is compromised.Im looking to make all KINDS OF GAINS in the muscle department this year.

what i did today

3 sets of rows 6 reps each
3 sets of bicep curls 6 reps each
3 sets of seated shoulder press 6 reps each
3 sets of seated chest press 6 reps each
3 sets of lat pull downs 6 reps each
20 minutes of cardio

abs/leg day DONE

I felt a little better at the gym today.Considering that im far from my prime, healthwise...I must say that going to the gym feels so good now that i got used to working out at home for 2 years.Theres so much motivation walking around in there if you catch my drift....Im liking my new regiment, just lifting weights with a little bit of cardio at the end...I can tell that this coming year is going to be the most interesting one iv heard in my pursuit of fitness.Surprisingly, i havent been as sore as i anticipated.Actually, i was a little worried as to why i wasn't sore after the first workout.If i make it to 28 i hope to be in a spanking new,healthy, ripped body. If i don't, it would count for something that i died trying....at least i hope so.

a new beginning

..........Its been TWO MONTHS since my last post.A LOT has happened since then.For one, iv been very sick for what seems like an eternity now.We can thank H-Pylori for that. I'm still fighting the good fight although i haven't been able to work out until 3 days ago.Iv decided to switch things up COMPLETELY.
Over the last 2 years or so my work outs have been largely cardio-based.Iv seen a lot of positive changes on my body as a result but not quite the body that i want.I'm going for a toned muscular build but i think that iv been going about it the wrong way. So iv decided to dedicate 2013 entirely to strength training.
I started 3 days ago.I'm on a 3 day split following the Hodge twins recommendations.
Day one im hitting back and biceps. take one day off then back on day three for chest and shoulders, another day off then im hitting legs and abs and off on weekends.
Im sticking to compound movements and working out primarily with machines and not free weights yet.
Im doing 3 sets per machine for 6 reps not going to failure on any movement.15 sets total in the gym not going to failure on any set.  Today i hit chest and shoulders despite feeling like sh*t as a result of this bug i have.Then i walked on the treadmill for 15 minutes at a steady pace as recommended by the twins.Im hoping to see some major muscle gains in 6 months once i get on my whey protein and creatine.
wish me luck folks.