Friday, July 29, 2011

Legs Workout

My legs workout for Wednesday. We were tired today, so I was glad that it was a shorter workout than usual & Thursday is our rest day:) Yay! Oh, and I'll be eating my FAVORITE treat ever: Red Velvet Cupcakes from Cake Pop. A little cake store down the street. They are sooo delicious, but they are also a bit pricey, $1/mini cupcake & $2/regular sized cupcake or a cake pop. I only get a few, but it's worth it! Never tasted anything so delicious. I think I will make my birthday cake out of red velvet from here. Anyways, enjoy the workout and get toned & sexy one day at a time!
HERE is my workout for Monday: Chest & Back
HERE is my workout for Tuesday: Shoulders, Triceps, Biceps

LEGS
Warm Up: 1 mile run (we did a fast pace on indoor track)
  1. Leg Press (6,6,15,20)
    • R: 90/160/140/130
    • L: 180/270/270/250
  2. Hack Squat (6,6,20,20) {we did only 3 sets bc the machine at gym was torn and left us with scratch marks on shoulders:(
    • R: 90,110,70,
    • L: 180/200/160
  3. Narrow Smith Machine Squat (6,6,15)
    • R: 50/80/80
    • L: 140/170/170
  4. Smith Machine Lunge (6,6,15)
    • R: 50/100/50
    • L: 100/120/140
  5. Leg Extension (6,10,20)
    • R: 90/90/70
    • L: 10/170/150
  6. Leg Curl (6,10,20)
    • R: 60/60/40
    • L: 100/100/100
  7. Seated Calf Raise Machine (6,6,25)
    • R: 45/55/30
    • L: 80/110/90
  8. Leg Press Calf Raise (6,6,20,20)
    • R: 90/160/140/130
    • L: 180/270/270/250
Total Time: 1 1/2 hours

Thursday, July 28, 2011

Shoulders, Biceps, Triceps Workout

Hey guys, here is my shoulders, triceps, and biceps workout for Tuesday. Hope you enjoy! 
If you'd like to see Monday's Chest & Back workout go HERE.

Shoulders:
  1. Upright Row (6,6,15,20)
    • R: 30/30/25/20
    • L: 45/55/45/35
  2. Front Overhead Barbell Raise (6,6,15,20)
    • R: 95/105/95x8>85x7>85x10>75x10
    • L: 185/195/135/135
  3. Overhead Dumbbell Press (6,6,15,20)
    • R: 30/35/24x10>20x5/25x8>20x7>15x5
    • L: 60/65/50/40
  4. Seated Bent Over Lateral Raise (6,6,15,20)
    • 25/25/20/20
    • L: 35/45/50/45
Triceps:
  1. Single Arm Reverse Press Down (6,6,15,15)
    • R: 50/50/40/40
    • L: 85/85/75/70
  2. Dumbbell Kickback: (6,6,15,15)
    • R: 20/25/15/15
    • L: 45/50/50/50
  3. Single Arm Overhead Dumbbell Extension (6,6,10,20)
    • R: 25/30/35/30x15>20x5
    • 80/80/80/65
  4. Triceps Dip (12,10, To failure, TF)
    • R: 25/45/45x10>35x5>0x5/45x10>35x2>0x3
    • L: 80/90/90x20>45x5>05/125x15>90x5>45x5>0x5
Biceps:
  1. Seated Dumbbell Curl (6,6,15,20)
    • R: 25/25/20/20x25>15x5
    • L: 35/40/35/30
  2. Concentration Curl
    • R: 20/25/20/15
    • L: 35/40/30x15>25x5/25
  3. Reverse Curl (6,12,20)
    • 65/55/45
    • 95/65/45
  4. Machine Preacher Curl (6,6,15)
    • R: 20/20/20x10>10x5
    • L: 40/60/50x10>30x10
This workout took 2 1/2 hours. I am not as sore as I thought I would be, I guess it was only  the first week that I was full of soreness, because it was my first week back in weight training, but I am glad that my body seems to be getting stronger fast. 

Tuesday, July 26, 2011

Chest & Back --> Hardcore Workout!

This workout is not for sissies, just so you know. It's freakin' hard and it entails pushing yourself to the best of your ability, and it also takes a long time. Be prepared to spend about 2 1/2 hours in the gym (or at home if you have a home gym) to complete. 
It was Week 2, day 1 for us, and I can't wait to see the 30 day results. Last week I was so freakin' sore that I walked around like a robot every day and Icy Hot became my freakin' best friend yesterday after I couldn't stand the soreness on my hamstrings & my pecs. It's been about 2 months since I last weight trained and I'm excited about it this round because I've cut down a lot on weight & fat that now you can see my muscles a lot more. So, here is the workout we did. {I'm surprised that I'm not as sore today from this workout that I did yesterday, but if you do try it, then you are pretty darn hardcore, and I am impressed. I will add my weight & my husband's because I want to keep track of our progress on here also. I already lifted more than last Monday, so I can tell I'm getting strong fast. 

  1. The first line will be the name of the workout
    • Second line tells the # of sets: and the reps you must do each set. Use a weight that allows the last 2 reps to be tough.
    • REYNA (R): this line tells how much weight I lifted per set. If it says # x # > # x #, then it means weight x reps. (>) = dropped to. For example 95 lbs x 10 > (or dropped to) 85 x 5. So I started with 95 but had to drop to 85 lbs for the last 5 reps to complete the 15 reps needed for this set. If there is no (>), then we didn't drop.
    • LAY (L): how many my hubby did. 

  1. DECLINE PRESS
    • 6, 6, 10, 15, 15
    • REYNA: 95/115/115/105 x 10 > 95 x 5/ 95
    • LAY: 185/245/245/205/205 x 10; 185 x 5.
  2. FLAT BENCH FLY
    • 6, 10, 12, 15
    • R: 25/30/30x15/35
    • L:60/75/75x15/70
  3. Incline Hammer Press 
    • R: 90/100/90x5>70x5>50x5/70x10>50x5
    • L: 180/230/180/180x10>160x5
  4. Dumbbell Pullover 
    • 6,6,12,15,20 (we need more weight on the first 2 sets next time.)
    • R: 25/35/35/35x10>25x10
    • L: 70/75/75/75
  5. Decline Pushups (3 sets to failure)
    • R: 18/12.5/10
    • L:25/20/20
  6. Reverse grip bent over row 
    • 6,6,15,20 (did 12 on the 3rd set by mistake)
    • R: 95/115/85/75
    • L:165/185/195/185x10>175x10
  7. Cable Row
    • 6,6,12,20
    • R:140,150,130,110
    • L:250,250,220,200
  8. Dumbbell Pullover 
    • 6,6,15,20
    • R: 40/45/35/35
    • L: 100/120/100/80
  9. Straight Arm Lat Pulldown
    • 6,6,20,20
    • R: 70/90/70x11>60x9/70x15>65x5
    • L: 150/150/150/150
  10. Pull Ups (3 sets to failure) we used 130 lbs assisted weight machine since our arms were dead by this time.
    • R: 10/12/12 (I did all 3 sets on regular pullup style)
    • L: 20 wide/20 reg/20 inside PU
Hope you like this workout and hope you try it out. If you can't do it all, try doing some of them in your next workout, either way, they are great exercises!
Stay Motivated!

Friday, July 22, 2011

My Legs & Abs Workout Video

This is the workout we do on Wednesdays & Saturdays. Then we follow it with some ab work which is in the lower video. Enjoy & hope you have a great workout today!



Tuesday, July 19, 2011

Shoulders & Triceps Weight Training + Abs by Lay


Stay Motivated & Work Hard! 

I'm Making Myself ___?___! Workout

"Obsessed is the word the lazy use to describe the dedicated."
"It's a lifestyle, train like there's no finish line."
Tumblr_ln3s9qm0s01qlnrzqo1_500_large
Hi guys so a lot of you have been asking about my 7 day shred, but I haven't done the 7 day Shred I planned to do because with all the packing, moving, & unpacking craziness that has been going on, I just didn't have the time, and didn't want to spend all the days while I was moving on just a few sips of water. That would not have been good since we spent about 8 hrs every day moving stuff and loading/unloading. I would have been utterly dehydrated!
So, I will do it another time. 
I plan to start it after gaining more muscle. Yesterday I started weight training with my husband again at the local YMCA. The YMCA here is amazing & state of the art, plus with military i.d. we get everything for free, and even childcare is free. My son loves it there, he gets to paint, draw, and on some days swim and rock climb while we workout. He looks forward to it every day! 
So we are following the workout program that I posted HERE, which got my hubby into tip top shape in less than 6 months.
I've also been listening to my new playlist which I posted HERE and I love! Everyone needs motivation while they workout, this list is a-mazing!
For all of you who are beginners and want to start working out read THIS BLOG post that I posted a while ago about eating to lose weight, which is VERY important, if not the most important part.
So anyways, I will post a video tomorrow on my youtube channel of the ABS BY LAY workout that my husband invented and totally works all parts of your abs and gets them so ripped! Everyone always asks me what they are so I'll make a video at the gym today:) 
Stay motivated and remember: 
"If it is important to you, you will find a way. If not, you'll find an excuse."

Saturday, July 16, 2011

Take a tour with me!

When I began mentioning that I was moving I automatically started getting requests for a house tour, room tour, new closet/makeup & jewelry tour. So as soon as I could I got one for you. The only thing that is settled right now is my bathroom slash vanity slash desk area. lol. So hope you enjoy! 
To watch Video 2 Click HERE
To watch Video 3 Click HERE

Friday, July 15, 2011

Writer's Block?

Ultimate Classics Collection (Barnes & Noble Leatherbound Classics) by Barnes & Noble: Book Cover
Holy crappers! Has it truly been that long since I've posted anything? What the heck? That is so unlike me, but then again, I've been doing things a bit different the past 2 weeks: eating junk food, not exercising, sleeping in (ok, well that's not different) and not posting blogs... wow. So. Freakin. Sorry. 

Anyways, I'm gonna be an optimist and think that you've forgiven me, if you haven't, well... it's not like I get to see you every day, so tough. :p

{Insert break from post here to take son out of shower and to clean up mess around shower. Geez!}

So back to what I was saying. Wow, I am sorry. Really. Actually, even though I haven't been busy writing on here very much, I have been writing. I've been spending all summer writing the book I mentioned when I first started this blog about my childhood. I also began, well, just writing. So no, I haven't had a writer's block at all, I just haven't written here. 
Ever since summer started and I've had nothing but nothing to do I've been sleeping in, eating lunch, because by that time it is lunch, and then making myself some coffee to drink while I sit at my desk and just write. I stopped on my childhood book because, I want writing to be something I love, which it is, but I don't ever want it to start feeling like a job; and, I've learned in the many years of writing, that it's best to write depending on how you feel. A lot of you know that my childhood, or part of it, was painful, and reliving it by writing about it takes a lot out of me, so when I feel drained and my brain begins to feel exhausted, I write about things that make me happy, even if it is just a story in my head that wants to get put down on paper. By the way, yes I do sometimes go old-school and write with pen and paper. My Lit professor last year told me that most of the time it's best to do that because it takes longer to write the words so your brain takes time to really think about what word it wants to use, unlike the computer, where I type about 65-70 words per minute. Sometimes when I reread it I think, why did I use that word when I could've used this one? Well duh, my brain only had 2.5 milliseconds to think. Duh.
 Anyways, I realized when I was first put into Honors English in Junior High that I had a knack for writing, it just came naturally to me. I didn't find it tough, I didn't have to struggle to write out (we didn't have laptops back then) 5 page essays, I rather enjoyed it. I learned very quickly that you have to love it or you won't write anything with passion or emotion. So this is what I live by in my writing: Write what you love, so you can love what you write. Currently what I love, and have always loved for that matter, is chick-lit and sci-fi. My favorite chick-lit authors are Sophie Kinsella, Jen Lancaster, and Jennifer Weiner. I've pretty much been collecting their books since I can remember. Those are the types of books I love, so that's what I've been working on, besides my childhood book, 2 chick-lit books. I aspire to write as they do, but with my own flare.
 Also, I've also been unpacking like crazy. We moved to Springfield about a week and a half ago and we are pretty much halfway unpacked, which is good, but slowly but surely it will all be sorted, thrown away, kept, or put in our garage sale. So that has kept me rather busy, oh and my husband has been on leave the whole time which I took advantage of completely! We ate out many times, ran together during the day, biked, and chillaxed together. Actually it was more like got fat together since we didn't do di-dly squat for exercise. Not a good idea folks. So, yea, that's what's been keeping me so darn busy and away from this blog. I will for sure be posting more regularly since hubby goes back to work tomorrow and I'll have time for you all. So when you read this blog, even if there are not thousands of you, it's okay. I write because I love to write, having followers who actually enjoy my writing or whatever I post is just a plus. So thank you for taking the time to read what I write. Love ya'll for that! Bunches.
Hope you have a great Friday, see ya when I see ya Folks! 
P.S. I really don't like this new blogger dashboard. It blows big bullets.
"Don't rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can't love and respect yourself-no one else will be able to make that happen. Accept who you are, completely; the good and the bad, and make changes as you see fit-not because someone else wants you to be different."
‎"Sometimes, people are unable to persevere because they have limited expectations for themselves or accept the constraints placed on them by others. I've learned firsthand that anyone can surpass these perceived boundaries and amaze themselves, if they're prepared to project, prepare and persevere. - Susan Ershler in FitnessRx for Women Magazine