WOD: CHEST-BACK-LEGS/BUTT + JUMPING ROPES at American Barbell Club

10 Dec

12/10/2017 (SUNDAY) 💜Mama’s Birthday💜 : CHEST-BACK-LEGS/BUTT + JUMPING ROPES
JUMPING ROPES: 4 sets of 50 Reps *Warm up

Rotator Cuffs Exercise: 5lbs x 30 reps (additional 30 reps for left arm only) + MILITARY PUSH UPS: 20 reps = WARM UP

1) DB PRESS

<DROPSETS>

35lbs x 16reps

25lbs x 16reps

17.5lbs x 20reps

2) BENT-OVER BARBELL ROWS

25lbs x 30reps* Warm up

3 sets of 65lbs x 12reps

 

3) Cybex DECLINE PRESS MACHINE

45lbs x 20reps

3 sets of 95lbs x 8 reps
4) CHIN UPS Machine

3 sets: #18 (100lbs assist) x 6 reps
5) Hammer Strength GLUTES MACHINE 

Body Weight x 30reps-Warm up

Body Weight + Machine x 20 reps-Warm up
2 sets of 50lbs x 12reps

<pulled a muscle on my right knee area😁😩😳>

6) Cybex DONKEY CALF RAISES

3 sets of 280lbs x 16reps

<wanted to increase weights to 400 lbs but by this time, my right knee is bothering me😁>
Stretched BEFORE & AFTER…

1.5 Hours | 575 Calories Burned | MHR 170 

FIT FOR LIFE💪🏼

💜 All purple kinda day to honor my mom on her 71st Birthday☺️ She loves purple!!!💜

WOD: Chest-Back-Legs + HIITs at American Barbell Gym

5 Dec

Wow! I haven’t posted my workouts here in a while. I’m pretty much active on my official Facebook page Fit Chef for Life☺️ You’ll see all my food posts, motivational quotes and workouts as well👌🏼

I will start exercising at home as well and use the workout stuff we bought early this year. Goal is to go back to 2x/week lifting (1x gym

& 1x at home), 1x/week stretching + yoga + chiro exercises and 2x/week indoor cycling on top of the dog walks we do weekly👊🏼💥😃 I’ll continue following a vegan/plant-based nutrition too☺️💚🍃🌱

Anyway, I pushed myself today and maximized my training as always👊🏼💥 

CHEST-BACK-LEGS + HIITs (Arc Trainer)

HIITs (Arc Trainer)-10 mins-Level#6-.30 miles-135 calories

Rotator Cuffs Exercise: 2 sets of 5lb-plate x 20reps each arm * WARM UP

1) BARBELL  PRESS

45lbs x 25reps

65lbs x 16reps

75lbs x 12reps

85lbs x 8reps

2) BENT-OVER BARBELL ROWS

45lbs x 25reps * WARM UP

3 sets: 65lbs x 16reps 

3) PECTORAL FLY MACHINE

40lbs x 25 reps * WARM UP

{DROP SETS}

90lbs x 8reps

70lbs x 12 reps

50lbs x 16reps

4) HAMMER STRENGTH REVERSE PULL DOWN MACHINE 

3 sets of 45lbs x 8reps 

5) HEX BAR DEADLIFTS

Stiff-Legged Barbell Deadlifts: Bar x 30reps *Warm ups

115lbs x 25reps

3 sets of 160lbs x 8 reps 

6) WALKING KETTLEBALL LUNGES

4 sets of 20-lb Kettleball x  12reps

*Stretch Before and After*

FIT FOR LIFE💪🏼

WOD: CHEST-BACK-BUTT/LEGS + HIITs (Arc Trainer) at American Barbell Club 

29 Aug

I’ve been lagging on my logs but I get my workout done every week at the gym or at home👊🏼💥

CHEST-BACK-BUTT/LEGS + HIITs: Arc Trainer (15 mins-.30miles-145Cal-Level#6) *warm-up*{Reverse Pyramids}

✔️ROTATOR CUFFS EXERCISE: 2 sets: 5lbs x 25 reps *warm-up for Chest exercises 

✔️DB CHEST PRESS: <Reverse Pyramids>  

35s x 8reps

30lbs x 16reps

25s x 20reps 

✔️BENT-OVER BARBELL ROWS: 30lbs x 25reps*warm-ups 

3 sets of 65lbs x 16reps

✔️PEC FLY MACHINE <Reverse Pyramid>:

50lbs x 25 reps * warm-ups

100lbs x 6 reps 

80lbs x 12 reps

60lbs x 20 reps

✔️DB WALKING LUNGES:

3 sets of 20 reps with 25-lb plates @arm

✔️SMITH-MACHINE SQUATS:

3 sets of 65lbs x 12reps

✔️STEP UP & KICK: 

3 sets of 20reps on 30-inches high step 

FIT FOR LIFE💪🏼

WOD: Cycling + Medicine Ball Exercises + Foam Roller/Stretching Exercises at HOME

4 Aug

I have been consistently exercising weekly but haven’t logged in all my workouts. 

So proud I did some workout at home. I plan to do 1-2 strength training exercises, 3x chiro therapy exercises and 1 cardio-stretching day at home on top of gym days😃💪🏼

Here’s today’s workout log:

Got it D-O-N-E!!!👊🏼💥 


Cycling {40 minutes-8.5 mph-205 Calories} + Medicine Ball Exercises + Foam Roller Stretching❤️

FIT FOR LIFE💪🏼

#cardioday #stretchingday #FriYay #athomeworkouts #healthyinsideout #strongcurvyfit #healthiswealth

WOD: Chest-Back-Butt/Legs + HIITs at American Barbell Club

1 Jun

CHEST-BACK-BUTT/LEGS + HIITs: Arc Trainer (15 mins-.40miles-195 Cal-Level#6) *warm-up*⭐️Drop Sets; Pyramids⭐️

 👉🏼MILITARY PUSH UPS x 25 reps *warm up for Chest exercises

👉🏼DB Incline Press: <DROPSETS>  35s x 6reps•25s x 10reps •15lbsx16reps

👉🏼Bent-over Barbell Rows: 30lbs x 25reps*warm ups • 3 sets of 65lbs x 16reps

👉🏼Hammer Strength Lying Chest Press Machine: 45lbs x 20reps*warm up • 3 sets of 95lbs x 8reps 

👉🏼Close-Grip Pull Downs: 50lbs x 25 reps*warm up • <DROPSETS> 90lbs x 16reps, 50lbs x 20 reps, 20lbs x 30reps

 👉🏼Step-Up and Kick: 3 sets of 20 reps

👉🏼HAMMER STRENGTH SQUATS MACHINE: 3 sets of bodyweight  x 20reps 

STRONG. FEARLESS. PROUD.

FIT FOR LIFE💪🏼

WOD: Chest-Back-Butt/Legs + HIITs at American Barbell Club

23 May

CHEST-BACK-BUTT/LEGS + HIITs: Arc Trainer (15 mins-.42miles-215 Cal-Level#6) *warm-up*
⭐️Drop Sets; Pyramids; Supersets⭐️

 👉🏼Rotator Cuff Exercise *warm up for Chest exercises

👉🏼DB Incline Press: 25s x 16reps • 30s x 12reps • 35s x 6reps

👉🏼Bent-over Barbell Rows: 3 sets of 65lbs x 16reps

👉🏼Hammer Strength Decline Press Machine: 45lbs x 20reps*warm up • 3 sets of 95lbs x 12reps 

👉🏼Lat Pull Downs (Close Grip/Reverse Grip): 50lbs x 25 reps*warm up • <DROPSETS> 90lbs x 16reps, 50lbs x 20 reps, 20lbs x 30reps

 👉🏼Deadlifts using Hex Bar: 90lbs x 20reps*warm ups • 3 sets of 135lbs x 10reps

👉🏼Lying Leg Press*focus on butt: 3 sets of 180lbs x 12reps <SUPERSET> Toe Raises: 3 sets of 180lbs x 20reps

FIT FOR LIFE💪🏼

WOD: CHEST-BACK-BUTT/LEGS + HIITs:Arc Trainer at American Barbell Club

3 May

CHEST-BACK-BUTT/LEGS + HIITs: Arc Trainer (15 mins-.36miles-165 Cal-Level#6) *warm-up*
⭐️Drop Sets; Pyramids⭐️

 👉🏼Military Push-ups

👉🏼DB Incline Press

👉🏼Bent-over Barbell Rows

👉🏼Hammer Strength Chest Press Machine 

 👉🏼Deadlifts using Hex Bar

👉🏼Step-up & Kickback (for the )

👉🏼Stretching & Chiro Exercises: Medicine Ball Hip Exercises + Hip Thrusts + Bird Dog + Foam Roller Exercises

FIT FOR LIFE💪🏼

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