GPOY WARRIOR DASH.
I am the girl on the right… not to be boastful, but when I see this pic all I can do is stare at is my legs and think is “DAMN… THANK YOU, SQUATS AND LUNGES”. :)
WOD: SQUATS, BEGINNER WIDOWMAKERS, CYCLING, AND I LEVELED UP TO LEVEL 20 ON FITOCRACY!
Tracked a workout for 1,102 pts
- Running (treadmill):
- 0:14:00 || 1 mi (+50 pts)
- Warm Up
- Barbell Squat:
- 65 lb x 20 reps (+61 pts)
- 85 lb x 10 reps (+63 pts)
- 85 lb x 10 reps (+63 pts)
- 85 lb x 10 reps (+63 pts)
- 65 lb x 20 reps (+61 pts)
- Wide-Grip Lat Pulldown:
- 80 lb x 5 reps (+29 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- Barbell Bench Press:
- 50 lb x 8 reps (+55 pts)
- 50 lb x 7 reps (+53 pts)
- 50 lb x 6 reps (+51 pts)
- 50 lb x 5 reps (+48 pts)
- 50 lb x 4 reps (+44 pts)
- Adductor Machine:
- 80 lb x 8 reps (+15 pts)
- 80 lb x 8 reps (+15 pts)
- 80 lb x 8 reps (+15 pts)
- Abductor Machine:
- 90 lb x 8 reps (+16 pts)
- 90 lb x 8 reps (+16 pts)
- 90 lb x 8 reps (+16 pts)
- Bicycle (abs):
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- Stability Ball Jack Knife Sit-Up:
- 8 reps (+12 pts)
- 8 reps (+12 pts)
- Cycling (stationary):
- 0:48:00 || 10 mi (+210 pts)
lol
This is me today… I had leg day on Tuesday and then double header softball games yesterday. I am so sore and I love it!
(Source: endorphin-high)
WOD: SQUATS, OTHER STUFF, 10 MILE STATIONARY BIKE RIDE
Tracked a workout for 1,526 pts
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- Warm up
- Barbell Squat:
- 75 lb x 10 reps (+59 pts)
- 105 lb x 7 reps (+67 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 120 lb x 5 reps (+68 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- Bent Over Barbell Row:
- 65 lb x 5 reps (+30 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- 75 lb x 5 reps (+32 pts)
- Barbell Bench Press:
- 50 lb x 8 reps (+55 pts)
- 50 lb x 7 reps (+53 pts)
- 50 lb x 6 reps (+51 pts)
- 50 lb x 5 reps (+48 pts)
- Wide-Grip Lat Pulldown:
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 80 lb x 5 reps (+29 pts)
- 90 lb x 5 reps (+31 pts)
- 90 lb x 5 reps (+31 pts)
- Dumbbell Bulgarian Split Squat:
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- 25 lb x 5 reps (+51 pts)
- Standing Dumbbell Triceps Extension:
- 25 lb x 5 reps (+20 pts)
- 20 lb x 5 reps (+19 pts)
- 20 lb x 5 reps (+19 pts)
- 20 lb x 5 reps (+19 pts)
- Bicycle (abs):
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- Stability Ball Jack Knife Sit-Up:
- 8 reps (+12 pts)
- 8 reps (+12 pts)
- Cycling (stationary):
- 0:47:00 || 10 mi || 129 bpm (+229 pts)
I did a widow maker yesterday with 115 pounds. A widow maker is 20 reps of squats. It was dying by rep 15. After that, I ran 3.8 miles outside. It was a glorious day.
ATTENTION EVERYONE: THIS GIRL = BAMF
My 66 year old mom doing her first squats. Only the bar for now but she knocked 15 out twice!
This is BADASS. I took my younger sister to the gym and had her doing squats with the barbell this week too and it was awesome.
WOD: SL5x5 and OTHER STUFF
Tracked a workout for 1,217 pts
- Running (treadmill):
- 0:05:00 || 0.5 mi || 6 mph (+33 pts)
- 0:05:00 || 0.5 mi || 6 mph (+33 pts)
- .5 mile warm up and .5 mile cool down
- Barbell Squat:
- 45 lb x 10 reps (+48 pts)
- 75 lb x 10 reps (+59 pts)
- 95 lb x 7 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- Barbell Bench Press:
- 45 lb x 7 reps (+51 pts)
- 55 lb x 5 reps (+50 pts)
- 55 lb x 5 reps (+50 pts)
- 55 lb x 5 reps (+50 pts)
- 55 lb x 5 reps (+50 pts)
- 55 lb x 5 reps (+50 pts)
- One-Arm Dumbbell Row:
- 25 lb x 8 reps (+44 pts)
- Bent Over Barbell Row:
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- 65 lb x 5 reps (+30 pts)
- Barbell Lunges:
- 36 lb x 10 reps (+39 pts)
- 36 lb x 10 reps (+39 pts)
- 36 lb x 10 reps (+39 pts)
- Weighted Exercise Ball Crunch:
- 12 lb x 10 reps (+13 pts)
- 12 lb x 10 reps (+13 pts)
- 12 lb x 10 reps (+13 pts)
- Russian Twist:
- 5 reps (+5 pts)
- 6 reps (+5 pts)
- 6 reps (+5 pts)
- Done with a 12lb medicine ball…
WOD: SQUATS, DEADLIFTS, ETC.
Tracked a workout for 1410 pts
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:05:00 || 0.5 mi (+33 pts)
- .5mi warm up / .5mi cool down
- Barbell Squat:
- 45 lb x 10 reps (+48 pts)
- 95 lb x 5 reps (+57 pts)
- 110 lb x 5 reps (+63 pts)
- 110 lb x 5 reps (+63 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 95 lb x 5 reps (+57 pts)
- 45 lb x 10 reps (+48 pts)
- Romanian Deadlift:
- 45 lb x 10 reps (+43 pts)
- 65 lb x 10 reps (+49 pts)
- 85 lb x 8 reps (+54 pts)
- 100 lb x 5 reps (+53 pts)
- 85 lb x 5 reps (+48 pts)
- 65 lb x 5 reps (+42 pts)
- Wide-Grip Lat Pulldown:
- 70 lb x 10 reps (+32 pts)
- 90 lb x 4 reps (+29 pts)
- 80 lb x 6 reps (+31 pts)
- 80 lb x 6 reps (+31 pts)
- 80 lb x 5 reps (+29 pts)
- Seated Cable Row:
- 70 lb x 10 reps (+35 pts)
- 70 lb x 8 reps (+33 pts)
- 70 lb x 8 reps (+33 pts)
- One-Arm Dumbbell Row:
- 25 lb x 7 reps (+43 pts)
- 20 lb x 10 reps (+44 pts)
- Incline Dumbbell Bench Press:
- 15 lb x 10 reps (+56 pts)
- 15 lb x 10 reps (+56 pts)
- Weighted Exercise Ball Crunch:
- 12 lb x 15 reps (+29 pts)
- 12 lb x 15 reps (+29 pts)
- Russian Twist:
- 12 reps (+7 pts)
- 12 reps (+7 pts)
- Done with a 12lb medicine ball… but I can’t find where to enter a weight for this exercise.
WOD: NEW SQUAT PR AND OTHER STUFF
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- Warm up
- Leg Press:
- 50 lb x 10 reps (+21 pts)
- 50 lb x 10 reps (+21 pts)
- 50 lb x 5 reps (+18 pts)
- Barbell Squat:
- 85 lb x 6 reps (+57 pts)
- 95 lb x 6 reps (+61 pts)
- 105 lb x 6 reps (+65 pts)
- 115 lb x 5 reps (+65 pts)
- 120 lb x 5 reps (+68 pts)
- 125 lb x 5 reps (+70 pts)
- 130 lb x 5 reps (+72 pts)
- 135 lb x 5 reps (+75 pts)
- 140 lb x 3 reps (+62 pts)
- 150 lb x 3 reps (+66 pts)
- Woo hoo, I squatted 2 lbs more than I weigh! And one of the trainers at the gym said he will spot me so I can max out next time. :)
- Exercise Ball Crunch:
- 6 reps (+5 pts)
- 6 reps (+5 pts)
- Reverse Crunch:
- 10 reps (+16 pts)
- 10 reps (+16 pts)
- Weighted Oblique Crunch:
- 10 lb x 12 reps (+33 pts)
- 10 lb x 12 reps (+33 pts)
- I did these on my back, holding my feet in the air while twisting from side to side but choosing Russian Twists doesn’t let me add weight…
- Wide-Grip Pull-Up:
- 6 reps || assisted || 70 lb (+5 pts)
- 5 reps || assisted || 60 lb (+5 pts)
- 3 reps || assisted || 60 lb (+2 pts)
- Dips - Triceps Version:
- 5 reps || assisted || 50 lb (+4 pts)
- 3 reps || assisted || 50 lb (+2 pts)
- Walking (treadmill):
- 0:30:00 || 2 mi (+86 pts)
- Cool down.
Total Fitocracy Points: 966
WOD: NROLFW S:2, W:A4
- Running (treadmill):
- 0:07:00 || 0.5 mi (+21 pts)
- 0:15:00 || 1 mi (+45 pts)
- .5 mile warm up and then 1.0 mile cool down.
- Push Press:
- 40 lb x 10 reps (+40 pts)
- 40 lb x 10 reps (+40 pts)
- 40 lb x 5 reps (+34 pts)
- Combined with front squat
- Front Barbell Squat:
- 40 lb x 10 reps (+53 pts)
- 40 lb x 10 reps (+53 pts)
- 40 lb x 7 reps (+50 pts)
- Combined with push press.
- Kneeling Push-Up:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
- Dumbbell Lunges:
- 25 lb x 10 reps (+43 pts)
- 25 lb x 10 reps (+43 pts)
- Rear foot elevated.
- Bent Over Two-Dumbbell Row:
- 20 lb x 10 reps (+52 pts)
- 20 lb x 10 reps (+52 pts)
- These were one-point two-dumbbell rows.
- Woodchoppers:
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
- Plank:
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- Dumbbell Step Ups:
- 20 lb x 10 reps (+23 pts)
- 20 lb x 10 reps (+23 pts)
Total Fitocracy Points: 690
I GET TO BE A PERSONAL TRAINER
for my sister after her wedding! I would prefer to start now rather than mid March, but she says she is too stressed out with the wedding to start now. Now, of course I don’t know everything there is to working out, but my sister is starting from square one with no knowledge of lifting, proper nutrition, HIIT, etc. so I can at least teach her what I do know. I am SO EXCITED to introduce her to the squat rack at some point! I am going to write up little workouts for her to do throughout the week when our schedules don’t mesh and I am going to get a little nutrition plan going for her as well. :D :D :D
CURVY
Am I the only one that hates the way the word “curvy” is used in women’s clothing? It’s like it is only used to describe a certain group of women. I feel like way that clothing companies will only use the word to describe clothes that fit heavier people discounts the people who are not overweight but actually have curvy bodies, whether natural or sculpted. It annoys me that when it comes to clothes, curvy has almost become synonymous with overweight… What about women that work out and squat a million pounds to have curvy butts but don’t need a ton of extra fabric in the legs/stomach/etc as well? Ugh, so annoyed.
/rant
WANT.
I ALWAYS FEEL AWKWARD
saying “my ass hurts” the day after I’ve done squats/lunges at the gym. LOL
