Strong = sexy

June 11th workout

YAY, I’m feeling much better today so that means back to the gym for chest…….

Started my workout of with 30 minutes on the stairs :)

3 * max pushup (20, 20, 20) all these pushup were from my toes

3 * 8 incline bench press( 70lb,  75lb, 80lb)

3 * 8 dumbbell bench press (40lb x 3)

3 * 10 barbell bench press (60lb, 65lb, 75lb)

3 * 8 dumbbell flys (35lb x 3)

3 * 8 decline dumbell bench press (35lb x 2, 40lb)

3 * 10 dips

3 *8 incline flys (30lb x 3)

3 * 10 one arm overhead triceps extension (15 lb x 3)

3 * 8 close grip barbell bench press (50lb, 60lb x 2)

3 * 10 skullcrushers (50lb x 2, 40lb)

3 * 10 straight arm pullover (35lb, 40lb, 45lb)

Finished that off with a solid 30 minutes on the elliptical.

June 10th workout

Took the day off since I was super sick and my body hated me. :(:(:(

June 9th workout

Leg Day!!!!!!!! 

Was gonna start the day off with a nice 5km run but due to even more rain storms I had to scratch that and do my cardio at the gym :(  So off to the stairs I went, 30 minutes later it was time for legs……

4 x 10 Deadlift (145lb, 150lb, 155lb 160lb)

4 x 10 squats (135lb, 145lb, 150lb, 155lb)……i think it was time i stopped babying squats and started to challenge myself

4 x 10 split leg elevated barbell squat (70lb x 2, 40lb x2)

4 x 10 front squat (55lb, 60lb, 65lb, 70lb)

4 x 10 lying down leg curl (85lb, 90lb, 95lb, 100lb)….still not 100% good on the 100lbs but I will keep pushing till I get it

4 x 10 overhead squat (45lb bar x 4)

4 x 10 high bench split leg elevated squat (db) (22.5lb x 2, 25lb x2)

4 x 10 3 way leg press (feet wide, feet narrow, and toes pointed in) (270lb x 4)

4 x 10 standing calf raises (90lb x 4)

4 x 10 step ups(db) (20lb x 4)…….holy batman this was h e double hockey sticks but so worth it

4 x 10 seated calf raises (90lb x 4)

June 8th workout

Back day again :):):):) so excited to see improvements in my numbers……

Started my workout with 30 minutes on the stairs (got to improve my cardio if I want to run more races this summer), then it was off to back

3 x max pullup (4, 3, 3)

3 x 8 underhand pulldown (125lb, 130lb, 135lb)

3 x 8 one arm dumbbell row (65lb, 65lb, 65ld)

3 x 8 cable rows (155lb x 2, 160lb)

3 x 8 v pulldown (145lb, 150lb x 2)

3 x 8 straight arm pulldown (95lb, 100lb, 105lb)

3 x 8 bent over flys (20lb, 22.5lb, 25lb)

3 x 10 dumbbell curls (20lb 22.5lb, 25lb)

3 x 6 straight leg Deadlift (145lb, 155lb, 165lb)

3 x 10 hammer curls (22.5lb, 25lb, 27.5lb)

3 x 10 hammer grip seated row (120lb, 125lb, 130lb)

3 x 10 reverse curls (50lb x 3)

After back I finished off with 30 minutes on the elliptical.  Was a good friday :)

More Workout Links!

healthy-is-sexy:

Brazilian Butt Lift

Disc 1

Disc 2

Disc 3

Zumba

Cardio Party

Power

Toning

Basic

Fitness

Activate

Exhilarate

Pop Pilates

Squat Challenge

Pick-Me-Up Quickie Workout

Perky Butt & Long Lean Legs

Backless Dress Workout

Strength and Cardio

Total Body

6 pack in 6 moves

Dance Cardio

Corset Workout

Food Baby HIIT

Thankful Thighs

Cinch that Waist

Fat Melting

My fitness pal :)

Any one on here use MFP feel free to add me as a friend.  Everyone can use more friends/motivation my user name is Spiceanne :)