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.

my back and biceps routine

I took the Hodge twins advice and went with high reps and fewer sets. i did 9 sets total 10 reps each...i was in and out of the gym in 25 mins.

-i did 3 sets of pull downs. i went heavy on the pull downs with 70 lbs weight

-then i did 3 sets of rear delt flies with 10 lbs.i think i might have gone too heavy on this coz my form was JACKED! I was feeling the flies more in my traps than my delts....i think i need to go down to 7.5lbs but my apt gym doesn't have 7.5lb dumbells.

-My last 3 sets were curls with 15 lb dumbells.

BACK TO THE BASICS-WEIGHT TRAINING + Insanity day 21

...............iv been neglecting this blog recently....sorry folks...im grateful for all of you guys that keep me accountable....iv been thinking about my workouts recently and i realized that i will never get the muscle gains that i need by doing only cardio intensive training...i have gotten some GREAT results with insanity but i think i want to incorporate more lifting to my regimen...i may not always enjoy being killed by insanity every day but i do enjoy lifting...im going to add a 3 day weight lifting split to my insanity workouts.i will still follow my regular insanity calendar but on mondays thursdays and sundays i will add some gym time.It works out perfectly since sunday is my rest day, so no cardio, which means il be fresh on monday and well rested to hit both the gym and insanity, and on thursdays i have cardio recovery on my insanity calendar so i can still hit some weights.Il hit back and biceps on sunday, chest and shoulders on monday and arms and abs on thursday....so my workouts this week look like this

monday: pure cardio + back and biceps (im about to hit the gym for back and biceps)
tuesday: cardio power and resistance
wednesday: plyometric cardio circuit
thursday: cardio recovery + chest and shoulders
friday: pure cardio
saturday: plyometric cardio circuit
sunday: REST+ arms and abs

Im also looking for a new workout supplement.I still have a full bottle of Amplified muscle igniter 4x anyone who has jack 3d or beast wanna trade?

all my hard work is being eroded by a poor diet

...i am an endomorph.if you know anything about body types you know that this is the worst possible body type one can have.it is very hard for me to put on muscle and extremely easy for me to gain fat.This is because endomorphs are generally much more carb sensitive than ecto/mesomorphs.A plate of rice for example would have a much more adverse effect on me than someone with an ecto/mesomorph body type.This ,means that my "lean gains" that im making are being hampered by my LOVE for rice...my kryptonite! I have a very rice-heavy diet.Infact, i eat some kind of rice meal every time i open my fast.Even though i choose to eat only Basmati rice which is pretty low on the glycemic index, its still happens to be a fast digesting carb which counteracts my ball busting insanity workouts.Iv decided to go back to my Voronezh diet which got me really lean a few years ago.The main probelem with this diet is that im going to loose ALL my muscle gains.My diet cut out all fast digesting carbs although i still got lots of lean protein and plenty of leafy veggies.I kept my macros at about 60% protein30% slow digesting carbs and 10% fats.This got me the leanest but again, i had absolutely NO muscle gains at all.Im going to go back to this starting tomorrow while maintaining a 20hr fast.I will post a meal example on fb once i have it ready....BYE BYE RICE ......at least for now!

week 3 fit test results

week 1 fit test results

 SWITCH KICKS 75
POWER JACKS 35
POWER KNEES 72
POWER JUMPS 24
GLOBE JUMPS 6
SUICIDE JUMPS 6
PUSH UP JACKS 22
LOW PLANK OBLIQUE 25

week 3 fit test results


SWITCH KICKS 74
POWER JACKS 40
POWER KNEES 75
POWER JUMPS 30
GLOBE JUMPS 6
SUICIDE JUMPS 9
PUSH UP JACKS 30
LOW PLANK OBLIQUE 38

day12 and 13.....learning how to channel the "RAGE" mentality

..........Thanks to body builder Kai Greene iv been introduced to the ''rage" mentality....which is basically all the emotion, violence, pent up aggression that it takes for a special athlete to break through physical barriers and do things that were once thought impossible.the Rage mentality is simply going into your mind and channeling every emotion that will allow you to explode through whatever task/workout you have ahead of you.its neat stuff.i hit cardio power and resistance yesterday, and its just PERFECT timing that iv got pure cardio and cardio abs today....i know that its probably going to take a lot of practice to channel the Rage inside of me but im going to attempt to do that in this workout....

...day 11

..................i just completed cardio recovery..boy i needed that! i think i have carpal tunnel on my feet from all this plyo im doing....the under side of my left foot btwn my big toe and the 2nd toe hurts pretty bad...i dont wear shoes in my workouts....maybe i should start because i always try to land softly when i jump to protect my knees and that means landing on my toes over and over again.....

intermitent fasting DAY 10 + plyo cardio circuit

............i was off yesterday and i didnt stick to my 24 hour fast...i had a much shorter 16hr fast...i broke my fast at 1pm then went to the movies and had some extra calories ie pop corn and a mango magarita...i also had a glass of sugary ass mango limeade at buffalo wild wings during the fight....so yeah.....il consider yesterday my cheat day for the week......im about to hit cardio circuit...that KILLS me! anything with plyometrics in it hurts soo good....dont know how else to describe the burn....atleast for me...my least favorite workout is yoga....im definitely making progress though.....i think i have great genetics for biceps and traps...i noticed nice sized gains since i started doing all these level one drills again....  

intermitent fasting day 8-9 + insanity

i knocked out cardio power on wednesday and due to a conflict in my schedule i was not able to hit pure cardio on thursday ....yesterday i fucked up and woke up too late to do the entire workout. i was only able to hit the warm up and the stretch..so im doing pure cardio again this morning ...my fasts are going ok.im still able to hit 24 hours every day even after my workouts and my energy is still high....in the last two days im pretty sure that iv gotten more than 1300 cals when i break my fast.atleast 1600.i over ate until i was so uncomfortable.im still at a caloric deficit because my bmr is 2200 but i need to practice portion control tonight.for instance, i ate at around 10pm and i just woke up at 5.20am and im still pretty stuffed.im still getting lean though i can tell the difference every day.....the major side effect of (IF) is that you dont sleep as many hours as you are accustomed to....i rarely get in 6 good hours...but im not at all sleepy or tired.Your body just needs less sleep if youre IF'ing it.......

Intermitent fasting day 6, 7 + insanity

i hit pure cardio on saturday and plyo cardio circuit yesterday. today is my first rest day on the insanity calendar and im putting my feet up......Yesterday I did much better than i did when i first hit plyo cardio on day 1....i still got MURDERED but i can tell that by my next rest day il be back on point....im definitely making gains though....my back and abs are coming in nicely and  im sure that by the end of the 2 months il see more cuts.i think that Intermitent fasting is the best thing that ever happened to me.Every morning when i get up and look in the mirror i can tell that there is a difference on my body...NOTHING  leans you out faster  than intermitent  fasting plus a high intensity cardio programme.im still sticking to my 24 hour fasts usually between 8-9pm until around 9pm the next day.I get one good nutrient dense meal, usually around 1300 calories and im good for 24hrs.i calculated my bmr as 2218.5 which means that im well under my required caloric requirements.Add that to about 45mins-1hr of insanity workouts 6 days a week and its no surprise that im making gains every day.Depending on my schedule i usually workout first thing in the morning.for the last 2 days iv had to get up at 5am, get some black coffee in and hit my workout before work at 8am.i would like to encourage anyone that hasn't tried intermitent fasting to give it a shot.especially if your goal is to loose fat.You dont even need to work out to see results!

cardio recovery

..............not my favorite workout.......yoga just kills me.....but its so good for you....tomorrow im waking up to that MONSTER called PURE CARDIO! im fucked! lol

intermitent fasting day 4&5 plus cardio recovery

...you guessed it! i totally skipped on my workout yesterday.i was so tired and sleepy after a 20hr work day so i pushed my workout for today....i feel good working out in the mornings but it just sucks that i live on the 2nd floor and insanity is all about plyometric movements.iv never gotten any complaints.I try to land softly though in my previous apt. i was on the first floor and i used to go as hard as i wanted to.....i had a really good dinner yesterday so im full of energy.....il open my fast at around 6pm which is exactly 21hrs since dinner last night.....im going for a shorter fast today because i dont like the idea of eating right before bed...