Workout 1.8.19

1.25 mile jog 3 x 10 dumbbell windmills Superset with 3 x 12 dumbbell alternating front raises 3 x 12 cable tricep push down 3 x 12 cable face pull 3 move superset: Cable adduction, abduction, kickbacks. Choose a leg to start with. 3 x 10 adduction 3 x 10 abduction 3 x 10 kickback…

Workout 1.5.19

1.25 mile jog 3 x 12 close lat pulldown 3 x 10 dumbbell lateral raises 3 x 12 alternating bicep curl 3 x 10 alternating leg extension Superset with 3 x 25 weighted calf raises Abs: 25 times each. Repeat all as many times as you can. Full body sit ups Reverse Sit Ups Bicycle…

Workout 1.2.19

1 mile jog 3 x 12 lat pull down 3 x 12 upright row 3 x 12 seated row 15 push ups 10 man makers with dumbbells 30 minutes yoga (handstand, forearm stand, stretching, etc)

Workout 12.30.18

3 x 12 lateral shoulder raises 3 x 15 smith machine bent over row alternating with 3 x 12 smith machine squat (feet an extra step in front of body to work glute muscles) 4 x 25 incline abs alternating with 4 x 15 sumo squat with plate 2 x 25 hanging abs 2 x…

Workout 12.26.18

5 minute treadmill jog 3 x 10 rear delt machine 3 x 10 alternating hammer curl Superset with 3 x 15 Dumbbell shrugs 4 x 10 weighted squats One continuous circuit with one leg then switch: 1 x 10 cable abductor 1 x 12 cable kickback 1 x 12 cable adductor Repeat x 3 sets,…

Workout 12.21.18

5 minutes Stair Master, medium speed, 400 steps 2 x 15 body weight squats, stretch in between Superset: 3 x 15 alternating bicep curl 3 x 12 dumbbell shoulder press 3 x 12 barbell bent over row Lunge, Squat, Lunge: Start with left leg behind body in stationary lunge position, perform 10-12 reps. When reps…

Workout 12.18.18

I had a couple low key gym days that consisted of 45 minutes of treadmill walking and headstand, forearm balance, and headstand practice. When I got back to the gym for a lift day (this day), I felt stronger and more motivated. Sometimes your body just needs a little break to come back even better.…

Workout 12.13.18

5 minute Stair Master, medium speed 3 x 10 body weight squats Superset: 4 x 12 wide lat pull down, 4 x 12 close lat pull down 4 x 10 cable adductor alternating with 4 x 10 abductor 4 x 12 cable kickbacks 3 x 12 alternating bicep curl 3 x 12 tricep push down…

Easy Guacamole

This is how I prepare avocado and I call it guacamole, but call it avocado with spices if you'd rather. I almost always have these ingredients on hand so I can make it for a quick snack when hunger strikes. 1 avocado1/2 small onion, chopped into small piecesFranks Red Hot hot sauce, to tastesalt &…

Workout 12.10.18

4 x 10 Squats (with weight) 3 x 15 Stationary lunge, each side 3 x 10 leg extension, alternating with 3 x 50 calf raises 5 minutes stairs, medium-high speed 15 min walk on treadmill to loosen muscles 50 hanging ab crunches