One of my favorites

of how powerful you REALLY are?

 Also ladies!  While men have a usually strong VMO (vastus medialus obliquis) women are most often lacking strength in this area.  Don’t know where your VMO is?  It’s the section of your vastus medialus, the more medial muscle of your quad (tear drop) before it’s actually your vastus medialus, so it’s closer to your actual knee.

 Why do I know this??  I did SOMETHING to my right hip over a year ago and it never seems to get better. I now work for a PT/chiro and she had me do a squat.  I actually swivel in my hips on the way down, my knee moves in slightly and I swivel on the way up.  This is partly due to the weak VMO.  Here are the two movements she told me to start doing, 3 sets of 10 reps each.

Sit on a stable surface, grab a medicine ball and place it between your knees.  Squeeze so your legs hold on to the ball, slowly do an extension, slowly lower. Repeat for the reps and sets.

Stand on a very low box, on a single leg, your other leg should hang off of the platform.  Do not alter your hips, lean over to watch your knee and do not go past 2". Be sure your knee is going over your second toe and squat; only move about 2".  Repeat for the reps, switch legs.

I just started the movements so I can’t tell you how I like them.  I just love learning more about the body and learning more and more on how to improve it.

 I’ll soon be learning "Z exercises" to help with the patients where I work and clients I train. I can’t wait!!

Train Hard!

Over the weekend I had a girl start up a conversation over txt (random because she never talks to me) then after a couple txt asks me how to better train her abs.  Like I said, I love to help anyone that may need it but not when that’s ALL they want.  If I can tell you don’t care about me, or are just after something for yourself- you are the LAST person I wish to help.

This might sound like a cry baby blog but I KNOW there are plenty of you out there that have had this happen to them more than once.

Work on being genuine.  Or you’ll end up looking like a selfish *ss who nobody wishes to be around.

Train hard guys, keep your heads up and believe.  This life is yours, make the most of it.

is be.  Be yourself.

 You CANNOT get ripped abs by doing 100’s or 1000’s of crunches in a day.  Unless you have an extremely high metabolism you’re going to have to kick your own ass on the cardio machines and skip your late night treats, drinks and morning donuts.  That’s just how it is.  You’re going to have to sacrifice for em but it’s well worth it. 

Below is the workout I just threw in at the end of my shoulders and tri workout this morning-it’s quick and there will be a new movement some of you may not know but I’ll try to attach a photo of it (last time I tried it didn’t work so I’ll describe it the best I can)

2 sets PLATE DRAG 6+ reps    Start w/a 10lb plate and work up to at least the 25lb plate.  The set up for this move is to start in plank position, on your hands, toes are on the inside of a plate so that you’ll be able to drag it w/the lip of the plate.  Using your low abs, bring your knees to your body, bringing the plate w/you.  Walk your hands away from your body and repeat for at LEAST 6 reps.  You can go up from there.

BODY BALL CRUNCH W/ALT. KNEES 2 sets 20 reps. Do a basic crunch on your body ball, but alternate bringing a foot off the floor, hold for a count and lower. 

REVERSE PLANK ON BODY BALL 2 sets  Sit on your body ball, roll down til your hands are on the floor behind you, lift your legs off the floor and hold for a count of 30 seconds.

BICYCLE CRUNCH 2 SETS 50 REPS We all know how to do these-just be sure to reach w/your shoulder, not your elbow.

Do all of those w/out rest!  Now get to it!

I could not find a pic lol so just do the best you can!

TRAIN HARD

I read this from THE DEVIL & MISS PRYM by Paulo Coelho and loved it, and thought I would share it, just because…

Very Clever.  Playing the part of a charitable soul was only for those who were afraid of taking a stand in life.  It is always far easier to have faith in your own goodness than to confront others and fight for your rights.  It is always easier to hear an insult and not retaliate than have the courage to fight back against someone stronger than yourself; we can always say we’re not hurt by the stones others throw at us, and it’s only at night-when we’re alone and our wife or our husband or our school friend is asleep-that we can silently grieve over our own cowardice.

Page 44, paragraph 1; I like that! Maybe you do, maybe you don’t.    Here’s the leg workout I’ll do the next 5 weeks, increasing weight each week.

BB Squat    5 sets 5 reps, 185#’s

Leg Press    3 sets 6-8 reps, 230#’s

Leg Ext.      3 sets 8-10 reps, 100#’s

Rom. Deads 3 sets 6-8 reps, 135#’s

Leg Curls     3 sets 8-10 reps, 90#’s

Aaaand then 25 minutes cardio.

KICK ASS!!

 First of all, thank you for reading this, as well as my other posts, it really does mean alot and I hope you enjoy the workouts if you decide to try them   Every single one of you means alot, and I hope you’re all having the best day, if you’re not, do your best to smile, it will help, I promise.  Keep your heads up, your goals high and don’t just reach for them or THINK you might make it. Because you WILL make it, and every single struggle, every single monotonous minute of cardio is worth it.  And you’ll soon find out.  So remember, smile, laugh, stay positive, and train hard.

The following is my chest workout I did this morning.  TABATA TRAINING: 20 SECONDS LIFTING THE WEIGH, 10 SECOND REST, REPEATED FOR 8 SETS USE A LIGHTER WEIGHT.

Flat DB Press Tabata style! 25# db’s

Inlcine BB Press Tabata Style! Jus the bar

Incline BB Press 95#’s 5 reps, 5 reps, 6 reps

Incline Flye  20#’s by 12 reps, 30#’s by 10 reps, 30#’s by 9 reps

2 sets of Decline Push Ups to failure

Quick Tris!

Overhead DB press Tabata Style w/20# DB

Bench Dips w/feet on Ball & 25# plate Tabata Style

30 minutes cardio.

KEEP KICKIN ASS!

Chins  3 sets BW 8,7,6 reps

Single arm pulldowns 40#’s by 8 reps, 50#’s by 8 reps, 50#’s by 8 reps

super set with

Close grip pulldowns  60#’s by 12 reps, 80#’s by 8 reps, 100#’s by 3 reps drop to 70#’s by 6 reps

Single arm seated rows  40#’s by 12 reps, 50#’s by 10 reps, 60#’s by 9 reps

Super set w/

Straight arm press down 40#’s by 15 reps, 50#’s by 12 reps, 60#’s by 10 reps

Bent over reverse grip row 40#’s by 15 reps, 50#’s by 12 reps, 50#’s by 12 reps. SQUEEZE the shoulder blades!

super set w/

Bent over T bar row  25#’s by 10 reps, 35#’s by 9 reps, 35#’s by 9 reps. SQUEEZE shoulder blades!

Seated reverse grip low row 40#’s by 12 reps, 50#’s by 10 reps, 60#’s by 8 reps

super set w/

30’s pulldowns (10 reps wide, 10 narrow, 10 reverse grip) 3 sets 40,50,60#’s

45 seconds stretch

Incline DB curls super set w/standing DB preacher curls

Seated alt. dumbbell curls (on body ball) super set w/heavy hammer curls.

Theeen 30 minutes cardio.

Whoo, good workout

TRAIN HARD

Oh and I tried these weird side bend movements from Men’s health, see the pic

Lateral raise, do the following weight, 10 reps each, no rest between sets

8,10,12,15,12,10,8

Unilateral bent over DB fly 3 sets 10 reps each arm

Seated shoulder press 20 seconds lifting, 10 second rest, 8 sets (15lb DB’s)

Upright row, do the following weight, no rest between sets, shoot for 10 reps

15,20,25,20,15

Standing front raise on cable, shoot for 10 reps each weight, no rest between sets

15,20,25,20,15-to failure

Barbell Shrugs  3 sets X 20 reps each set increasing weight.

Oh yeah Feel the burn.

Train hard.