April Workouts

Monday

Shoulders

Lateral Raises 2x45

15 Pulsing at the Top

15 Pulsing at the Bottom

5 Regular

5 with 2 sec. hold at top slow all the way down

5 Regular

Lateral Raise 4x10, 8, 8, 6

Incline Prone Reverse Flies 4x10, 8, 8, 6

Incline Prone Rows 4xAMRAP with same weight as Flies

BB Front Raise 4x10

BB Upright Row 4x10

Tuesday

Squats

30 seconds of rest between sets

Warm Up

5 Barbell Push Press

5 Box Jumps

5 Barbell Back Squats

Repeat 3 times

Work Out
BB Box Squat 4x10

BB Back Squat (full extension) 4x8

DB Bulgarian Split Squats 4x10 each leg

Alternating DB Lunges 4x10 each leg

Plie/Sumo DB Squat 4x10

Wednesday

Back

Wide Grip (WG) Lat Pulldown 4x12

Underhand Close Grip (CG) Lat Pulldown 4x12

Rope Face Pull (Set cable to eye level)

RFP to Forehead 4x12

RFP to Neck 4x10

RFP to Chest 4x8

1 Arm Rows 4x12, 10, 10, 8

Seated Row with V-Bar Drop Sets 4x12, 10, 10, 8

CG T-Bar Row 4x12, 10, 10, 8

Thursday

Chest & Shoulders

BB Bench Press Ramping Sets 5x5

BB Push Press Ramping Sets 5x5

Incline DB Press 4x12, 10, 10, 8

Seated DB Press 4x12, 10, 10, 8

Arnold Press 4x12, 10, 10, 8

Push Ups 4xfailure

Friday

Deadlifts

30 seconds of rest between sets

Warm Up

5 Barbell Push Press

5 Box Jumps

5 Barbell Back Squats

Repeat 3 times

Work Out

Top ½ 4x10

Off a Box 4x8

Traditional 4x10

Straight Leg 4x8

Sumo 4x10

HIIT & Hoodrat Music

Workout

Sprint/Run for 40 seconds

Jog/Walk for 20 seconds

Repeat 20 times

Playlist

"Titanium" David Guetta feat. Sia

"You Used to Hold Me" Calvin Harris

"Earthquake" Labrinth feat. Tinie Tempah

"Bass Down Low" DEV

"Promises" Nero (Skrillex remix)

"Human" Zion I (Bassnectar Remixxx)

My New Favorite Leg Workout

I did a new squat routine this morning 

& loved it!

Warm Up

5 Barbell Push Press

5 Box Jumps

5 Barbell Back Squats

Repeat 3 times using light weight.

Work Out

30 seconds of rest between sets.

Barbell Box Squats (Hip Width Stance) 5x5

Barbell Back Squats (Wide Stance Full Extension Get Low!) 5x5

Barbell Bulgarian Split Squats 5x5

Alternating Dumbbell Lunges 5x5 each leg

Plie/Sumo Squat with Kettlebell 5x5

Finisher

Sprint for 40 seconds

Walk for 20 seconds

Repeat 10 times

This entire workout took me 45 minutes to complete.

 No excuses!

Turkey Burgers

This recipe can definitely get scaled down.  

I used 3lb of turkey because my mom went to BJs this week.

Ingredients

Makes 11 3-4oz Turkey Burgers

3lb of 93% Lean Ground Turkey

1c of Liquid Egg Whites

2 Small Onions, Chopped

1/4c of Minced Garlic

Generous Sprinkle of Mrs. Dash Garlic & Herb Seasoning

Method

1. Spray of large pain with non-stick cooking spray.

2. Heat pan to medium.

3. Combine all ingredients in a large mixing bowl.

4. Mix with hands until thoroughly combined.

5. Form softball sized balls in your hands and then flatten them out to patties.

6. Cook for 10-12 minutes, turning every 3-4 minutes.

Nutritional Information

191.5 Calories

8.7 grams of Fat

1.9 grams of Carbs

26.6 grams of Protein

HIIT & Hoodrat Music

Workout

30 Squats

20 Crunches

15 Pushups

1 minute rest

25 Squats

15 Crunches

10 Pushups

1 minute rest

20 Squats

10 Crunches

5 Pushups

Playlist

"Freekum Dress" Beyonce

"Cinema" Benny Benassi feat. Garry Go

"Who's That Chick" Rihanna

"Heartbeat" Childish Gambino

What I Ate, Trained, & Used Wednesday

Here is my version #whatiatewednesday

Body Part Trained: Back

5:20am 

(Pre-Workout)   

Vanilla Almond Crunch Quest Bar

5:35am 

1 scoop of Apple Jacked Animal Rage

6:40am 

(Post-Workout) 

1 scoop of Chocolate Fudge Dymatize Elite Whey Protein Isolate
Oats

9:40am 

2 Slices of P28 Bread 

1tbsp of Cavegirl Confections Almond Butter

12:45pm

Turkey Meatloaf

Sweet Potatoes

Green Beans

Mushrooms

3:40pm

1 scoop of Chocolate Fudge Dymatize Elite Whey Protein Isolate

6pm

Chicken

Kale

9pm

Turkey Meatloaf

Broccoli

Cavegirl Confections Almond Butter

Updated March Workouts

Last week I started a new job that I absolutely love! 

I tripled my pay, reduced my stress, and got great health, vision, and dental benefits but my schedule changed so my I needed to update my workouts.  

Monday

Shoulders

BB Push Press 5x5

Seated DB Press 4x10, 8, 8, 6

Barbell Upright Row 4x12
Barbell Front Raise 4x10

Chest Supported Incline Rear Delt Flies 4x12
Chest Supported Incline Rows 4x10

Front Static Hold 3xfailure

Tuesday

Squats

BB Back Squat 5x5

Hack Squats 4x8

Alternating DB Lunges 4x8

DB RDLs 4x8

Wednesday

Back

DB Pullover 4x12

Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

1-Arm Row 4x10, 8, 8, 6

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

CG T-Bar Row 4x12, 10, 10, 8

Assisted Pullups 3 x Failure

Thursday

Chest & Shoulders

BB Bench Press 5x5

Incline DB Press 4x10, 8, 8, 6

Seated DB Press 4x10, 8, 8, 6
Arnold Press 4x10, 8, 8, 6

DB Lat Raise 4x10
DB Front Raise 4x10

Push Ups 3xfailure

Friday

Deadlifts

Warm Up
3 sets with 5 reps of each execise
Barbell Push Press
Box Jumps
Barbell Back Squat

Work Out
Top ½ 5x5

Off a Box 5x5

Traditional 5x5

RDLs 5x5

Sumo 5x5

St. Patrick's Day Workout

In honor of St. Patrick's Day, my mom and I have developed a quick HIIT workout to the tune of 

House of Pain's "Jump Around".  

Hope you have a great weekend! 

Workout

20 seconds of Jump Rope

20 seconds of Squat Presses with Dumbbells or Resistance Bands

20 seconds of Rest

Repeat 4 times

If drinking is going to be a part of your 

Paddy's Day celebration, stay away from the green beer and go with a stout.  Remember, when in doubt, STOUT!

Shameless Plugs

Here's a list of my favorite things.  

My birthday is June 19th.  

Hint.  Hint.  Wink.  Wink.

Cavegirl Confections 

Claudette makes the best almond butter I have ever tasted! If you know me in real life, you know that I am an almond butter connoisseur and can eat an entire jar in one sitting.

P28 

High protein bread, wraps, bagels, and nut butters.  I just received my Power Stack this week!

Steel Clothing 

The most comfortable and cutest razorback tanks ever.  Steel hand prints their apparel in Cleveland, Ohio.  I own the entire women's line.

Hylete 

Thanks to Josh Courage I have all of the women's hoodies.  Use the promo code courage25 to get 25% off of your purchase.  They just added tanks to their line.

Animal Rage 

Slaughter Melon is my favorite flavor.  Rage provides a nice pump without any jitters or stomach aches.

Optimum Nutrition

Hands downs ON is my favorite supplement line.  I love their Fruit Fusion Essential Amino Energy, Double Rich Chocolate 100% Whey Gold Standard, and Diet Turbo Tea.

Quest Bars

My favorite flavor is Vanilla Almond Crunch.  I really want to try Chocolate Chip Cookie Dough.

Egg Whites International
100% pure liquid, not raw, egg whites.  EWI provides a cost efficient way to purchase egg whites in bulk.  They pasteurize and homogenize their egg whites so they end up being smooth like milk. 

  

HIIT & Hoodrat Music

Workout

Complete 3 sets.

Dumbbell Single Leg Deadlift x 10 each leg

Dumbbell Push Press x 10

Dumbbell Goblet Squat x 10

1 minute rest.

Playlist

"You're a Star" Hampenberg, Alexander Brown, Busta Rhymes & Shonie

"Raise the Roof" Alexander Brown, Fatman Scoop, & Pitbull

"Just One Last Time" David Guetta & Taped Rai

"Escape Me" Tiesto feat. C.C. Sheffield

"Chasin" Sander Van Doorn