#girls who lift
ya girl starts school in september
I have done a lot from this time to now- someone brought it up and I wanted to update the old post with a new one. New points of pride, staying consistent, accepting the bad with the good and thriving when confidence when I can find it. I’m still proud of you. ✨❤️
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135-155lb squats. Training on a caloric deficit + less then 5 hours of sleep the last few nights has not been fun. Cardio has also been upped to: 45min or more at times. Being it’s now the stretch before I “diet break” myself. I also have introduced running back into my routine 2x a week. I used to run daily until my piriformis syndrome pretty much did not let me. I can deal with: shin splits, plantar fasciitis just fine. Piriformis syndrome hurts so bad. I’ve tried every stretch and release prior. I’m lucky to live by some amazing trails and parks too. Completed 3.71 miles in 35 min or so. Could have been waaaay less if I did not stop to pet dogs along the way.
No point for ever wearing make up in the gym. I sweat it off also ruin my hair. From my back day. I did add in unilateral overhead pressing to help with my lat development. What was on my Instagram story. I post a lot more on there
Planning on being at Fan-X in cosplay for a day. I have gone 3 days before but it gets boring fast. Look for the buff Harley Quinn with a giant mallet. 99% chance that will be me
Sometimes it takes a simple photo from your partner to remind you how far the to come. My conditioning has come a long way since this one. Every step I take is an improvement. Every time I get up is closer to what I want.
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Lat Pulldown 5X8
Bent Over Row 4X8
Rear Delts 4X8
SuperSet
Single Arm Dumbbell Row 3X10
Closed Grip Lat Pulldown 3X10
SuperSet
Cable Row 3X15
Bent-Over-Laterals 3X10/12
SuperSet
Face Pulls 3X15
Ab Machine 3X15
Ez Bar Curls 3X8
Incline Curls 3X10
Cable Hammer Curls 4X12
Overhead press 5x5
Add weight, 2x3
Incline chest press 4X6, 2X3
Add weight, 2x3
Superset—
Flat Bench DB Press 4X10
DB Shrugs 4X10
Superset—
Cable fly 5X10
Lateral raise 4X10
Superset—
Rear Delt 3X10
Peck Deck 3X10
Superset—
Overhead rope push 4x12
Cable rope pushdown 4x15
Incline walk 3min
Squats 5x5, 2x3
RDLs 4x8
Leg press 4x8
Superset—
Leg curl 3x8
Leg extension 3x8
Superset—
Hip abductor 3x20
Hip adductor 3x20
Standing calves 4x25
Incline walk 5min
I haven’t done a progress picture I in a very long time… sometimes you forget how far you’ve come. I still have a long way to go. :) 2 year difference.
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Healthy Pancakes that taste Amazing! http://nutritionbeast.com/2016/09/bobs-red-mill-high-protein-chocolate-and-banana-pancakes/
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Find out what routine and diet has worked best for her! http://nutritionbeast.com/2016/10/international-figure-competitor-magnum-athlete-brenley-rose-talks-with-nutritionbeast-com/
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AMAZING MUSCULAR GIRL – Ida Bergfoth – Bodybuilding motivation
AMAZING MUSCULAR GIRL – Ida Bergfoth – Bodybuilding motivation
Weights day…let’s do this!
Vivi Winkler VS Wioletta Pawluk
