Aubrie’s BodyBlog

I woke up late today!!  That’s ok I love sleeping anyway!!

 Got to they gym late but jumped right in w/my man Matt for some chins, they frustrate me because I can’t do many myself but hey it’s progressing slowly.

3 sets chins to failure

3 sets wide grip seated row

3 sets 30’s pulldowns (10 each wide, narrow, reverse grip)

3 Sets pressdowns or whatever you’d like to call them (lol)

3 sets heavy DB rows

3 sets standing alternating hammer curls

3 sets seated incline DB curls

1 set reverse grip preacher curl (I got bored)

5 sets alternating 10 reps single arm cable curl w/rope

4 sets hanging leg raise

2 sets body ball crunch w/10lb wt

2 sets plank on ball w/side dips

stretch and cardio later!!

TRAIN HARD

Alright so this is a very easy and inexpensive way to cook you up some delish salmon which we all know is VERY good for us  

Salmon (Don’t get farm raised, that’s gross and could be filled w/dye)

1-2 lemons

Salt & Pepper

Oven’s at 400.  Slice up your lemons, layer them on a cookie sheet or cake pan, place your salmon on the lemons shake some of that salt and pepper on there, cover with foil and toss in that oven! (I just check on it once in awhile and take it out once it’s flaky)

To go with our yummy salmon here’s the cucumber salsa:

1-2 cucumbers chopped

1 serrano chili diced

5 green onions chopped

Cilantro chopped

Juice of 1 lime

Throw this all in a bowl, mix it up and place it in the fridge until your salmon is finished.

Pour some of that goodness over your salmon and mmm. Tasty right?  And easy!  If you dont’ like spicy make sure you throw out the seeds of the chili pepper!

Train hard, Eat GOOD

I recently picked up a training buddy, she’s AWESOME!  I still train with my man Matt but I just love helping others achieve their dream bodies!  I made her throw up Tuesday.. oops but we took it easy Wednesday, we did chest and the following ab workout:

Knee raise     3 sets   15 reps

Ball Pike        3 sets   15 reps

Russian Twist w/6lb ball    3 sets of 10 reps each side

Double Crunch   2 sets 20 reps

Boat Pose       2 sets hold for 30 sec each.

Get them lower abs baby!

Keep training hard.

Hope to hear from you if you give this a try!

Sweet! FINALLY got some good sleep last night, first time this whole week, I’m a day behind, had to skip back but tha’s ok   Woke up, hit the gym for the follooowing:

 5 min warm up

DB Chest press on body ball  3 sets increasing weight

Incline DB 3 sets increasing weight, GOT THE 50′S FOR 4 REPS

Incline Cable Flyes 3 sets increasing weight but keeping reps to at least 10

Flye Machine  3 sets increasing weight

Scorpion Pushups 3 sets

Did some abs in between sets but not on all exercises-just to keep my heart rate up.

Ok so  I can get the 50’s up on incline but I can’t do more than 10 pushups lol. Something to work on!

**No negative self talk!!  Negativity will only sabotage you as you strive to achieve your goals. If you feel that you are not worthy or are inferior, your behavior will reflect it.  People will nt show you respect if you don’t respect yourself, just as they will not be able to love you if you don’t love yourself… Eliminate the phrase I CAN’T from your vocabulary. If you think you can’t, then you won’t, but if you think you can… YOU WILL.

Train hard.

Alright, this wasn’t pushing it this morning, I didn’t sleep more than 5 hours Sunday and it’s def catching up to me today.  Skipped the gym yesterday but did run 1 mile w/stadium stairs.

Seated BB Shoulder press 3 sets

Cable Laterals (w/the cable behind my back) 4 sets

DB standing reverse flyes  3 sets

Standing DB Front raises  3 sets

Overhead Tri Ext. 5 sets (pyramid up then back down)

Incline Skull Crushers  3 sets (a new one for me we’ll see how it works)

Lying single arm Triceps DB Press 3 sets

**Cardio later, rode my bike to work.

Ugh so tired lol.

Train Hard!

Alright!  Got up, went to yoga… yoga didn’t start when I though it did so I ran 2 miles and skipped the class altogether. I’ll go next week   Came back to the gym a little later for this killer workout…

3 sets 10 reps single leg squat super set w/ 3 sets jump squats 15 reps

3 sets narrow hacks super set w/3 sets lunge hops

3 sets deads super set w/skater’s lunge hops

3 sets single leg leg press

3 sets lying leg curl w/triple drop set

3 sets inner and outer thighs

15 minutes of stretching. SO CRITICAL!

Give it a try!  Lemme know what you think

Train Hard

Sweet, I felt awesome at the gym this morning. Except my bed felt even BETTER so it was hard to get out of it.  Got to the gym a little after six, warmed up on the bike and headed over to do some hanging leg raises. Those things are brutal but AMAZING!

 4 sets hanging leg raises

2 sets oblique hanging leg raises

3 sets lying leg raise on the bench

3 sets those things where you lie on your back and drop your legs to your side (lol)

3 sets crunches on the stability ball, alternating legs for balance

3 sets decline crunches w/10lb plate.

3 sets Angle calf raise

3 sets standing calf raise

And I was ready to get out of there! Trail run tonight!!

Train hard

Alright so I took a full week off of the gym, I was feeling burnt out and actually hating having to get up and go to the gym.  I was going thru the motions, setting no goals and not striving to be better… good thing I took a week off.

I’ve revamped, I’m setting goals and GOING for them.  It always helps to take some time off once in a while. 

So today….  Rode my bike the 5 miles up hill at 5:30 am to get to the gym (you know, reducing my carbon foot print and getting out of that monotonous gym cardio).  Got there, a little dizzy and hungry already. Wow!!  But, I got a fairly good workout, I slept in on my week off so the getting up at five made it tough today.  Here was my quick workout for shoulders & tris:

Single leg DB shoulder press (I’ve been doing exercises standing on one leg to help w/balance and ankle strength)

Single arm overhead DB tri press

Seated lateral/front/lateral raise

Lying single arm DB tri press

Upright row

Triceps kickback

Bench dips 21’s

Quick!  But I move fast so it’s even more of a calorie burner   1 scoop  of whey afterwards and I was on my way out.

On my bike ride home I stopped to tan then finished with a slow, steady pace of riding, stretched, and ate my egg whites and chicken breast.

Keep training hard!

Alright, if you read my last blog you know that Yesterday was a struggle to even stay awake, I did a quick workout and NO cardio.  But Today- different story my friends.  Went to bed at 9:30 after reading some of Wayne Dyer’s "The Power Of Intention", love that book.  Up at 6:30 and at the gym by 7:00.  I did have to rush since I slept in an hour, but man it was worth it. 

Standing shoulder press(balancing on one foot w/all exercises)

super set w/standing lateral raise

Seated front raise

super set w/reverse flye)

Close grip upright row

superset w/ wide grip upright row

15 minutes of cardio.

Like I said, short, quick, and I may not be sore but I’m feeling MUCH better. That’s what counts for me after a shitty day.  More cardio tonight!!

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Train hard

I could NOT sleep last night. Not a great thing to fall asleep at 11 when you’re up at 5:30.  Totally dragging today and I can always tell when I didn’t get enough sleep, I have INCREDIBLE munchies!  Sleep is SO important and as I get to know my body better I find out just HOW important it is.

 I still hit back hard but couldn’t make myself stay for cardio.  Just over 5 weeks until my next competition so I’ll be headed back to the gym, or to WSU for stairs. Now that we actually have some warm weather!!

 Here’s my back workout that I did this morning after a 5 minute warm up on the bike:

Tabata Style (20 sec lift, 10 sec rest, 8 sets)

Lat pulldowns

Seated Rope Pull

Close Grip Pulldown

Bent Over Wide Grip Row

Lat Pushdown

Back Extension

We’ll see if I’m sore or not.

Keep Training hard!