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
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!
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.
using 25 pound dumbbells
3 sets all together the length of the circuit area in my gym
Kettle Bell Squats
*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 are so great for getting form down and you really feel it in your glutes
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.
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).
1 whole egg and 2 egg whites
two pieces of toast (buttered)
a banana smoothie
- a whole banana
- 1 1/2 scoops of vanilla greek yogurt
- 1 scoop of peanut butter
- almond milk
french fries (normally eat broccoli, but i ate it all prior to this day)
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.
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.
warm up set
- 1×10 /65
- 1×10 /85
- 1×10 /115
standing on a 45 pound plate
Lat Pull Downs
One Arm Lat Pull Downs
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!
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.
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.
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!
warm up set 1×10 /45
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
then i superset my dumbbell chest press with dumbbell flies
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.
last rep hold for 30 seconds on each set
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.
Dumbbell Bicep Curls
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).
toe touchers is when your opposite hand and foot touch when you lift up to crunch with you abdominals.
That was my work out for the day! I hope this helps anyone in need, thank you so much!
My fitness journey didn’t start to long ago. I started working at a gym about two years ago and made friends with some of the members, and they were all powerlifters, bodybuilders, and olympic weight lifters. Which was really cool and i found working out interesting and fun! It made me want to keep going back to the gym to keep improving my lifts. So i’m here to help you along with your fitness journey. I’m going to share what i train and how i train to inspire others. I’m not saying that this lifestyle is for everyone either, but i do want to help! and i hope that this does.