Happy Sunday!

hello everyone!

I normally don’t post on weekends, but i’m just super excited about some of my upcoming blog posts that i want you to keep an eye out for! I hope all of you had an amazing weekend, and hope that your week will be good as well.

Also, let me know what kind of posts you’d like to read or just anything you’d like to know more about! I’d be happy to do so. I would like to post things that pertain to the readers here, and not things that just pertain to me.

Ways of contact:

Through my blog

instagram: taylorhalbert

twitter: taylorhalbert1

tumblr: dirtbag-forever.tumblr.com (i made that url when i was 15, please don’t judge. And i don’t feel like trying to find a different url.)

Thank you all!

Leg Day!

Training legs is basically my favorite thing to train, and this workout is great if you’re not doing regular back squats or just don’t know how. I had a terrible sunburn so i couldn’t back squat.

Lunges

using 25 pound dumbbells

3 sets all together the length of the circuit area in my gym

Kettle Bell Squats

1×10 /35

2×10 /45

*really focus on pushing up part of the squat. I personally noticed i push with one leg more than the other. So another exercise you could do it a side lunge squat where you only push off of the one leg.

Cable Squats

1×10 /60

1×10 /70

1×8 /80

1×8 /90

cable squats are so great for getting form down and you really feel it in your glutes

Leg Press

1×10 /160

1×10 /175

1×10 /190

Stair Master

10 minutes!

the stair master is meant for cardio and not for strengthening muscles, but doing the stairs at the end of the workout will help with a leg pump, and pushing them at the end of your workout when you’re already a tired.

The End.

What I Eat In A Day!

obviously, i don’t eat these same three meals everyday. But in this post I’m only including my three main meals throughout the day and not my snack in between (mainly because i don’t remember).

Breakfast

1 whole egg and 2 egg whites

two pieces of toast (buttered)

a banana smoothie

  • a whole banana
  • ice
  • 1 1/2 scoops of vanilla greek yogurt
  • 1 scoop of peanut butter
  • almond milk

 

Lunch

turkey burger

french fries (normally eat broccoli, but i ate it all prior to this day)

 

Dinner

Swai Fillet fish with olive oil and sea salt

Penne alla vodka

 

Yes, not the healthiest meals all the time, but they are filling and taste really good. But next time i do one of these i’ll make sure to write own exactly everything i eat through out the day so i don’t forget.

Back Day!

Hey guys! so again this isn’t the workout i do everytime i do back, and this isn’t meant for everybody. This is was just works for me and the way i like to do things.

Sumo Deadlift

warm up set

  • 1×10 /65
  • 1×10 /85
  • 1×10 /115

1×5 /135

1×5 /145

1×3 /155

1×1 /165

Deficits

standing on a 45 pound plate

  • 3×5 /135

Lat Pull Downs

1×10 /40

1×10 /50

1×8 /60

One Arm Lat Pull Downs

2×10 /30

1×10 /40

Cable Rows

1×5 /50

1×5 /60

1×5 /70

Tricep Extensions

1×10 /30

1×10 /45

1×10 /50

 

The End.

Dance Photo Shoot

Hey guys, so my dance photo shoot hasn’t happened yet. It rained all week, and will be raining most of this week, but unfortunately now i have a a terrible sunburn so i don’t think it would’ve happened this week anyways.

I just want you guys to know that it will be happening sometime in the near future. I’m so excited for it to be happening and to share all the pictures!

Shoulders!

Hey everyone, so i did shoulders this week and haven’t had anytime to post it so here it is! and i think i’m going to say this in every workout post, but this will not work for everyone. i just hope i can help you figure out what does and doesn’t work for you!

Push Press

1×10 /40

1×10 /45

1×10 /55

1×8 /65

 

Lateral Raises

1×10 /10

1×10 /12

1×10 /15

 

Shrugs

1×10 /30

1×10 /40

1×10 /50

tip: make sure when you’re doing shrugs you do them at a nice slow steady pace. You won’t be working the muscles the same way if you’re speeding through the movement.

 

Face Pulls

1×10 /40

1×10 /50

1×10 /60

Upright Rows

1×10 /30

1×10 /40

1×10 /50

The End.

So that was all i did for my shoulder workout, and take into consideration that i don’t share the stretching i do before and after my workout, or an cardio excersise i do. I hadn’t done shoulders in awhile hence the high amount reps. But i hope this helps somebody, or give someone an idea of what to do in the gym.

Chest, Biceps, and Abs

Hey guys! So this is the workout i did yesterday to hit Chest, Biceps, and Abs. I know this workout won’t work for everybody, but i did some experimenting before i knew what workouts worked best for me. So i hope this works for some of you, and/or helps you realize what does and doesn’t work for you!

Chest Press

warm up set 1×10 /45

working set

  • 2×10 /55
  • 2×8 /65
  • 1×8 /75

Depending on what i’m doing that day which today was a lighter day, my weight varies. so my 1 rep max for bench is 100 pounds. So if I’m working up to my max i normally do one set and less reps.

Dumbbell Chest Press

3×10 /15

then i superset my dumbbell chest press with dumbbell flies

Dumbbell flies

3×10 /15

One Arm Dumbbell Chest Press

right arm 3×10 /15

left arm 3×10 /15

So the weight, reps, and sets all stayed the same because the weight for me was a medium difficulty. I knew i had two more exercises to get through so i didn’t want to push myself to failure.

Chest Flies

1×12 /30

1×12 /40

1×12 /45

last rep hold for 30 seconds on each set

Push Ups

2×8

And that’s all i did for my chest workout, and my workout isn’t the same everytime i do it. I change up the weight, rep, and sets depending on if it’s a heavy day, light day, or both.

 

Hammer Curls

1×10 /10

2×10 /15

Dumbbell Bicep Curls

2×10 /10

1×8 /15

Cable Curls

1×10 /30

1×10 /40

1×10 /50

Abs

my ab workouts vary on how I’m feeling that day actually. and i only do about 2-3 exercises when i do them. weightlifting requires lots of core strength so i always force myself to do them even if i’m tired (or starving).

Russian Twist

2×50 /10

Toe Touchers

2×12

toe touchers is when your opposite hand and foot touch when you lift up to crunch with you abdominals.

The End.

 

That was my work out for the day! I hope this helps anyone in need, thank you so much!