CONTEST TIME!!!

CONTEST!!

Hello everyone! How is hump day treating all of you? Mine has been HOT! Very hot! I think temperatures around here made it into the high 90's today. I spent most of my day in the sunshine by the pool taking in the sweltering heat (while still working all the while -___-)

I've decided that I'm going to have a little contest for this blog. I've seen other blog sites hold little contests before and I think it really helps to promote the site and the blogger, so why not give it a try?!

The contest will begin today and end three weeks from today - July 11th. 

The rules are simple: 

-Follow my blog 

(there is a link on the right side of the blog which you can click to follow me)

-Leave a comment stating what you do to stay healthy/keep in shape and/or any suggestions/questions 

you have for my blog

(must leave an email address at which you 

can be contacted if you place in the contest)

-Follow me on Twitter 

-and/or-

on Pinterest 

 (must repin at least 1 pin from my "Gym Rat Blog" board)

(click on the "contact me" page where you will 

find my twitter account and pinterest account

 that you will be able to click on and then follow me)


-Vote in my poll about what you would
 like to see me write about on this blog
(can be found on the right side of my blog page)

And that's it! After completing the 4 steps above, you will be enrolled in the contest.

The winners will be chosen at random.

(Hint: The more comments you leave on posts, the more times your name will show up, giving you a better chance at one of the three prizes) 

The Prizes:

1st Place: (1 winner)

Workout Outfit (top and bottom)

2nd Place: (1 winner)

3 Workout Headbands and 1 Water Bottle

3rd Place: (10 winners)

Your own, personalized workout/diet plan 

focusing on what your goals are

OKAY GUYS!! Let's see how this goes! Tell your friends! Tell your neighbors! Tell your family!! 

SPREAD THE WORD! Because you know you want free stuff, dontcha?! And it's EASY free stuff, nonetheless !! So go for it!

I WISH YOU ALL THE BEST OF LUCK! 

Let me know if you have any questions :) Go Get Em! 

xxxxooo

Fitness Felicia 

New Milestone!

Hey guys! A few posts ago (Merp.) I was talking about how frustrated I was that I wasn't putting any weight one...but guess what?! I've put on THREE POUNDS in the last couple of days! That's HUGE for me :) I was so happy looking at the scale today. My hard work is definitely paying off and I feel more motivated than ever. I'm so excited to compete in the fall. Everyone that I've talked to who has competed before absolutely loves it, and I'm pretty confident that once I do my first competition, I'll be hooked. I'm also really loving my new workout (I think I said that yesterday). I feel such a good pump during it because of the supersets, and can feel the burn. I've been sore for days after working out each muscle group - I love that feeling.

Another big milestone for me is my personal training gig that I've got going on. I have been getting a bunch of new clients! I have an ad in the newspaper now and it looks like it's really working :) I'm so excited to start sharing my knowledge and teaching others how to exercise and lead a healthy lifestyle. Things are really looking good right now :)

I told you guys that I would post pictures of the "figure model workout," so today I had Derek take pictures of my back and triceps workout. I actually only had him take pictures of the back exercises, you can find pictures of all the triceps exercises in a previous post. I'm also not going to write out the whole workout again, you can look at it in a previous post as well.

What did you guys think about my post yesterday? No comments? I find that hard to believe, guys! You all need to liven up a bit out there and start letting me know what you think!!!

I'm thinking about doing a contest soon, to promote the blog and myself a little bit more - what do you guys think? I would have a couple of different things - the biggest one being a new workout outfit. Would anybody be interested in that? It wouldn't really entail anything major - it'd be more of a drawing of names, per-say. I would probably have 3 winners, 1st, 2nd and 3rd place. I'm going to post the contest tomorrow, and it will run for a few weeks, so make sure you guys are on the lookout! Also, let me know if that is something you as a reader would be interested in. I think free clothes is a pretty good motivating factor, no? I've seen other bloggers hold contests before and I think it really helps with reader-traffic.

Anyways, here are the pictures for the back exercises of the "figure model workout."

standing cable row 

reverse lat pull down

seated cable row

bent over dumbbell row

 reverse lat pull down

And those are the pictures to the back part of Day 2 for the "Figure Model Workout"

Have any of you guys out there been trying any part of the Figure Model Workout? If so, how do you like it? Have you made any modifications?? I'd love to hear :) 

I also made these pictures today, what do you guys think? I thought they came out pretty cool! 

I've seen stuff on pinterest like that and figured you probably don't need to be a professional model to do a little fitness poster thing like that, so I decided to give it a go with my own pictures! I quite like the way they turned out, how about you guys?!!! 

Turning it in for the night, everyone. Talk to you guys tomorrow.

Have a wonderful evening!

xxxooo Fitness Felicia 

The Importance of Looking Good

Hey everyone! Sorry it's been a few days, spent the weekend at the beach (so nice to get away!), and when I returned home to blog I found that our internet was down. But I'm back! Has anyone been doing the figure model workout? I started a new cycle today and it felt GREAT.
No matter how stressed I am, hitting the gym after a long day always immediately clears my mind and helps me to de-stress.

My new "thing" for today was starting a new pre-workout. I used n-zero extreme. I loved it. I felt such a good pump during my workout and felt a lot less fatigued during my sets.

Pre-workouts are great to get your mind and body set to workout, and do help provide focus and pump to your workout. However, pre-workouts are often quite pricey. You can obtain basically the same effects of a pre-workout by drinking an energy drink (such as monster) or caffeine (like coffee) about half and hour before your workout. They work as much cheaper stimulants if you're looking to try out a pre-workout supplement.

There's something that I wanted to write about today..I wanted to talk about why (I feel) it is important to look good when you workout. Just a note: I am absolutely not knocking anybody who hits the gym without makeup or wears an old, baggy t-shirt..I just wanted to give my POV and see if anyone felt the same way. 

I've gotten so many nasty, rude comments while at the gym about the outfits that I wear (always from other girls). If you cannot tell by my workout pictures, I like to wear compression shorts and tight tank tops. I usually wear lots of bright colors and most always have my shirt, sports bra, socks and shorts matching each other. I also always wear makeup when I'm heading to the gym. 

Now I know that I may be going a little bit above and beyond with the whole matchy-matchy thing...but it suits me, and for a good reason, too. 

I don't know about you women out there, but when I try clothes on in a store, if I don't have makeup on or have my hair looking nice, I feel like the clothes don't look as good when I'm trying them on. You need to know exactly what you're going to look like when you wear those clothes, you know what I mean? So it's hard to tell what you're going to look like if you don't have makeup on or your hair done. Maybe that's just me? Not sure.

But anyways, it's the same thing for me when I workout. I like to see the way my body looks at it's best - which is in nice clothes, with my hair and makeup done as well. I like to wear my compression shorts and tank tops because I like to actually see my muscles working. I also like to see what areas I need to improve on. 

Seeing my muscles working as I'm lifting weights is such a confidence booster. It's nice seeing your body transform into something you are proud of! 

I know a lot people like to get into the gym and get out, and don't put much time or effort into what they look like when they're headed to the gym, because they're going to get all sweaty and tired and smelly...and that is 100% fine! I'm not knocking that at all. But I feel that seeing yourself look your best while in the gym can actually be a big motivating factor in your workout. If you look at yourself in the mirror and think "yah, I look like crap, I just want to get this workout over with," how good of a workout are you really going to have? Compared to you looking in the mirror and thinking "yah, I look pretty good!" You're going to want to keep looking good and push even harder in the gym! Guaranteed! 

I had a discussion with my father about this topic, and he disagreed with me completely. For fathers day, however, I bought him his very own (colorful) compression workout shirts, and I bet you after he wears them and sees the way he looks in them, he's going to change his mind about all this. (I'll keep you guys posted on that one!) 

I've heard comments like "wow, who does she think she is?" and "does she think this is a fashion show?" and lots of other rude remarks about me while I've been in the gym. But I have a method to my madness, I swear.

 I think that everyone should look their best in the gym, for me, it is absolutely one of my biggest motivating factors and confidence boosters. Seeing yourself progress feels absolutely amazing. 

Everyone should be proud of the way they look, big or small. If you're in the gym, you're obviously trying to work on your body and health, so don't be ashamed of the way you look and cover up.

I think everyone should at least try  and see my point of view on this. If you disagree, that is quite fine, but let me know why. If you agree, let me know about that, too! Because sometimes I feel like a downright crazy person walking into the gym all frills and spills. Recently, though, I've gotten to the point where I just do not care. 

Gimmie some feedback, guys! Last post's feedback was W-E-A-K! Let me know that you're out there reading this and I'm not just rambling to a wall! SPEAK UP! 

Kill it today, everyone!! 

Love,
Fitness Felicia 

Back From The Dead...

Well hello there everyone!! I'm so sorry that I have not been keeping up with my posts...this week has just been beyond crazzyy. But I'm back and ready to blog! Hope you guys didn't miss me too much ;)

I just got done an awesome bicep/trap workout and am feelin' really good. What did everyone do in the gym today? Anybody start my new workout? I am really LOVING this new workout I've made...the "figure model workout." It's been awhile since I've committed to a brand new workout routine and I'm really feeling good after my workouts with this new routine I've made. I've been pretty sore every day from my workouts - I love doing high intensity workouts it gives me such a good burn for the next day or two.

Oh, before I get you guys all caught up...has anyone read 50 Shades of Grey ? I just finished it today..it was really, realy good..I haven't been able to put it down the past 3 days (yes, it only took me 3 days to finish the 500-something paged book). If you have not read it yet, I definitely advice you read it. I got lost in the relationship between Christian and Anastasia and can't wait to find out how the next book is!

ANYWAYS....The last time I blogged was ...Sunday (wow, it really has been awhile, sorry :/ ).
Monday, Tuesday, Wed and today's challenges all consisted of my new workout...so I will fill you guys in on the workouts below. I know a reader had asked for pictures, and I will put them up ASAP. I was able to get pictures for today's workout, and will get caught up on the other workout pictures as soon as I can. I've been working out alone the past few days and haven't had anyone to take pics for me until tonight. So, I'll get on that as soon as I can!!

Okay, so..Day 2 of the workout is Back, Triceps and Abs

Felicia's Figure Model Workout: Day 2

Reverse Lat Pulldowns - 3 sets - 15-20 reps

superset with

Wide Grip Lat Pulldown - 3 sets - 15-20 reps 

Seated Cable Rows - 3 sets - 12-15 reps

superset with 

Barbell Bent-over Row - 3 sets - 12-15 reps 

Cable Bent-over Row - 3 sets - 15-20 reps

drop set the last set 

Triceps Pushdowns - 3 sets - 15-20 reps 

superset with

Overhead Cable Extension - 15-20 reps 

E-Z Bar Skullcrushers - 3 sets - 12-15 reps 

superset with

Overhead Dumbbell Extension 3 sets 12-15 reps

drop set last set of overhead dumb. ext

(you can find a bunch of pictures for these triceps exercises on one of my previous posts)

Finish the workout with 15 minutes of Ab exercises of your choosing :) 

Day 3: Lower Body and Cardio

Warm up with 12-15 minutes of cardio of your choice 

I did HIIT training for 15 minutes on the treadmill 

Barbell Squats - 3 sets - 12-15 reps 

superset with

Sumo Dumbbell Squats - 3 sets - 15-20 reps 

Romanian (Stiff Legged) Deadlifts - 3 sets - 15-20 reps

superset with

Sumo Deadlifts - 3 sets - 15-20 reps 

Single-Legged Dumbbell Squats - 3 sets - 15-20 reps 

superset with

Cable Kickbacks - 3 sets - 15-20 reps 

Seated Leg Extensions - 25

drop set last set 

Seated Calf Raises - 3 sets - 20-25

superset with  

Standing Dumbbell Calf Raises - 3 sets - 20-25

Seated Leg Curls - 25

drop set last set 

Complete Workout with 25-30 minutes of cardio

I did more HIIT training on the treadmill (that's my favorite)

(You can also find a lot of pictures for most of these exercises on one of my previous posts)

***I switched day 4 and day 5 up..it used to be:

Day 4: Traps and Biceps

Day 5: Cardio and Abs

I just switched them around to get an extra cardio day in there..so day 4 is Cardio now, day 5 is traps and bis***

Day 4: Cardio and Abs

45 minutes to 1 hour of cardio 

You can decide what type of cardio you want to do. 

I started with a fast-paced walk of 3.8 on the treadmill at an incline of 15.0

I did that for the first 30 minutes of my cardio workout

The last 30 minutes of my cardio I did sprint HIIT training

Sprint for 1 minute, jog for 2 

Conclude your workout with ab exercises of your choosing

I always switch up my ab routine, that's why I never really put ab exercise pictures on here, but if you guys would like to know some exercises and get some pics, let me know and I'd be happy to put some up :) 

Day 5: Biceps and Traps

Standing Dumbbell Curls - 3 sets - 15-20 reps 

Superset with 

Dumbbell Shurgs (I didn't get a picture of that one, sorry) 3 sets - 15-20 reps

standing dumbbell curls

Reverse E-Z Bar Curls - 3 sets - 15-20 reps 

superset with 

E-Z Bar Upright Rows - 3 sets - 15-20 reps 

Reverse EZ Bar Curls

EZ Bar Upright Rows

E-Z Bar Preacher Curls - 3 sets - 15-20 reps

superset with

Resistance Band Biceps Curls - 3 sets - 15-20 reps 

EZ Bar Preacher Curls

Resistance Band Bicep Curls

Concentration Curls - 3 sets - 15-20

drop set last set 

PHEW! Okay! So now we are alllllllll caught up, right?! I promise to add pictures for the rest of the workouts as soon as I can! I'll be going away this weekend, so keep your eye out for a new post in a couple of days. Until then, try this new workout plan out and let me know how you all feel! I've also been trying out a few new recipes that I'll put on here later on.. 

I hope everyone has been having a wonderful week so far! Mine has been hectic, but well. My new job is going pretty good - still getting used to a 45 hour work week, but I guess that wil take some time. I also got a new client that I start training next week which I am very excited about! 

Talk to you guys in a couple days :)

XXOOO

Fitness Felicia 

Felicia's Figure Model Workout

Hello, all! How was everyone's weekend? Anybody do anything new and exciting??? My weekend was nice and relaxing. My new job allows me to have all my nights and weekends off, and I am absolutely  L-O-V-I-N-G that!!
I got back into the gym today after having my off days, and started a brand new workout cycle. I'm really excited about it. I'm calling this new workout "Felicia's Figure Model Workout" ! It's sort of catchy, right?

Speaking of this new routine, my challenge for last night was to think about and write up the new workout, and my challenge for today was to execute it. I'm not going to put the entire workout on here straight away, after all, you guys need something to look forward to, don't you?!

My new workout split is as follows:

Day 1: Chest and shoulders and cardio

Day 2: Back and triceps and abs 

Day 3: Lower Body and cardio 

Day 4: Traps and triceps 

Day 5: Cardio and abs 

Day 1:  Chest, Shoulders and Cardio

-warm up- (10-12 minutes of the cardio of your choice)

Resistance band front raises - 3 sets - 15-25 reps

-superset with-

Barbell bench press - 3 sets - 15-25 reps 

Stability ball dumbbell flies - 3 sets - 15-20 reps 

-superset with- 

Leaning dumbbell lateral raises - 3 sets - 15-20 reps 

Incline dumbbell chest press - 3 sets - 15-20 reps 

drop set last set 

Arnold Press - 3 sets - 15-20 reps 

drop set last set 

Complete workout with 25-30 minutes of the cardio of your choice

*I did my cardio earlier in the day before my workout, if you don't want to do the cardio at the end of the workout, just make sure you get some type of cardio in at some point during your day*

Terms used with this workout that you may be unfamiliar with:

Superset: A superset is when you do two different exercises as one set. Right after completing the first exercise, immediately move into the next exercise. That is one set. 

Drop set: A drop set is when you use a lighter weight right after your last rep of the exercise. Keep pumping out more reps until you can't go any longer

If you guys want pictures for any of these exercises, just let me know :) 

I really liked my workout today, my chest and shoulders are already exhausted. They're kind of shaking as I type this, actually (ha ha).  

Keep track of your reps and weight of each exercise as you go through your workout so that you can track your progress as you get further along.

Because the rep range is quite high for this workout, make sure to use lighter weights so you can complete the required reps. Working with lighter weights is definitely something I, myself need to work on. I always get into the mind frame that if I'm working with lighter weights, I'm not working hard enough. Even though you're using lighter weights, your rep range is high so you're burning more fat and toning! - just remember that (I need to, too). 

Try this workout out, and let me know how you feel afterwards and how you liked it. Recommendations for any changes?? I'm going to keep at this workout for 3 weeks and keep track of my progress every day and then switch my workout up again. 

Now.... get off the computer and go exercise!! :) 

XXOO 

Fitness Felicia 

P.S. I got another inquiry today about personal training! EXCITING! :) 

Merp.

Hi everyone, how's everyone doing tonight? I've had a semi-rough day. I've just been having a hard time getting motivated....about a bunch of different things. I've been getting really discouraged about a lot of things, and am kind of at a stand still, which I feel like always ends up happening once I feel like I'm starting to figure things out. It was a very frustrating day, and quite honestly, I was feeling very unconfident about a lot of things.

First off, I feel like nobody is reading my blog. I still really enjoy writing it regardless, but feedback is always nice. I know I'm new to blogging, but it's nice to know that you're interested in what I'm talking about, or if you have different opinions that I do, or any suggestions..just feedback in general is always a nice motivator. I wonder how long (if ever) it will take to get more than 4 followers (not that I don't appreciate my current four - love you guys thanks for following!). I look at some blogs and they have an overwhelming amount of comments about their posts...how do I get that to happen to my blog?!

Another thing I'm frustrated about is my little personal training "business" I have been trying to get off the ground. I haven't received any calls or emails from anyone interested in personal training, which is also really discouraging. I mean I know I'm doing it all by myself with just my little dinky flyers and this little blog...I guess I will just have to give it more time..
...the disinterest in my personal training is also making me discouraged about my future career. I know businesses are certainly difficult to get up and running and successful, and a lot fail, but I hope I get more of a response when I do start my own personal training/gym business. Of course I will have more professional marketing and blah blah blah. But oh, I don't know. Just a discouraging day.

I'm also getting discouraged about my workouts. No matter how much I eat in a day, no matter how much I try to change my diet or my workout plan, I cannot seem to gain weight! I've tried absolutely everything. My body is just not having it. I'm about to try a new approach and just cut, cut, cut and get lean and toned. But I'd really like to gain just a little weight :(

I'm rambling. Enough about my issues, this blog is supposed to be motivating and inspiring. But this is my "journey," so I guess you guys are just gonna have to follow me through the thick and thin, good and bad!

I had a very busy day yesterday and had no time for a post, so I'll be putting in yesterday and today's challenges in this post.

My challenge for yesterday was kind of dumb, or sad, however you want to look at it I guess, but I myself was very excited about it. ...my challenge was ... to finish a whole book!
I know it doesn't have anything to do with exercise, but I think reading is good for your health, so I'm counting it! I have not read a book (for pleasure) since probably my sophomore or junior year of high school. This book that I read, What Alice Forgot, was a little over 400 pages (which is a lot for me!), and was very challenging for me to stick with it and actually finish the entire book. So, yesterday, I finished my book, and loved it. I'm actually sad it's over. On to the next book I suppose. Sorry guys, I guess that was a really lame challenge :(

Today's challenge was a bit better: to devise a new triceps workout.
 Because I don't really have very many readers, I really embrace the readers that I DO have, and try to answer all their questions and comments that they leave me.
That said, today's challenge was for one of my readers,  "KayKay." She wanted to know exercises that she could do to target her triceps, because, like on many women, they are her trouble area.
KayKay, I hope you are reading this! Because this one is for you!!

Because I need to be doing something new that I've never done before, I made a new triceps workout that I have never done before. I dedicated this one to KayKay.

Because she said this was her trouble area, I'm assuming she is trying to tone it out a bit. So this will be a higher intensity triceps workout. In the alphabet, K is the 11th letter, A is the 1st and Y is 25th.
I was trying to be creative for this one, sorry if it's confusing, but just try to follow. Because A is the 1st letter, I added K and A to get 12 reps.
So, the first set is 12 reps. Y being the 25th letter, the second set is 25 reps. Because her name is KayKAY (two Kay's), do a third set of again, 12 reps, and a fourth set of 25. I wanted to make it a higher rep workout to increase the intensity, give you more of a burn in those triceps which will help them tone out a bit and lose some of that flab all of us women hate so very much!

KayKay, you asked me for some exercise ideas, so here are a few you can chose from: 

overhead dumbbell triceps extension

triceps kickbacks (get your elbow up a bit higher, this picture isn't that great)

overhead tricep extensions with cables

skull crushers 

tricep cable pulldowns 

Hope these exercises can give you a good burn, KayKay! also, Make sure you try out your  the 12,24,12,24 "KayKay" workout (I would do about three or four of these exercises with the 12,24,12,24 rep range), it does give a very good burn. 

This was a long post, sorry about all the rambeling. I don't think this post was all that great (due to lack of motivation), sorry about that as well.

I'll have a more uplifting and inspiring post tomorrow, promise!

Night gym rats! 

Helllooo everyone! it's been a while! How'd everyone's weekend go? Mine was busy, busy, busy with work, work, work.
So, let's recap. Let's see, I have two days (plus today) to fill you guys in on, right? I suppose it makes sens to begin with Friday.

Friday was my day off at the gym, so I had to find something else that was new to me that I could work on. 

I decided to make personal training flyers. After I graduate, one of the big things I plan on doing is having my own personal training business. I'm obviously not ready to start my own business right now, but I did want to get a little kick start and get my name out there, so I decided to make my own flyers and put them around town to start getting my name out there, and do some training on the side.

I'm still considering that fitness/health related, because I'm doing something to better myself, so that was my challenge of the day! Here's my flyer, what does everyone think? Any changes you think I should make? 

I had off from the gym again on Saturday, so I had to come up with another outside-the-gym challenge. I've been thinking about doing this for awhile, and seeing as I needed something new to try, I decided Saturday would be the day! I starting my own food log. I've always been a bit skeptical about food logs, but the more I thought about it, I do believe it is very important to track what you eat in a day's time, especially if you are trying to lose weight.

In my case, however, I am currently trying to gain some weight (muscle weight), so I really need to increase my food intake. 

Even though it's only been a little more than 24 hours since I've started my personal food log, I have made some important observations. I have noticed that I'm not eating nearly as much as I think I've been, and that I need to increase my caloric intake quite a bit if I want to achieve that goal. 

If you are trying to lose/gain weight, I recommend starting your own food log if you haven't already. Keep your log around at all times so you can track exactly what you're eating instead of forgetting to write it down later on. You'd be surprised by how much more (or less) you are eating than you think you are. I'm glad I decided to try the food log, and will definitely keep up with it. I was thinking about putting it on here for you guys to see, but I'm pretty sure that would bore everyone to death, so I decided against it. If you do want to see it, let me know and I will be happy to type it up. 

Now, for today's challenge! I was back in the gym today, working on my lower body. My challenge of the day was the 10,000 pound workout. Yup, 10,000 pounds! 

The original 10,000 pound workout is meant to be done with just one exercise. With that exercise, you take the weight that you are working with, multiply that weight by 10,000 and that answer is how many repetitions of that one exercise you do. 

For example, you are doing deadlifts at 150 lbs 

10,000 / 150 = 66.6 (round to 67) to get to 10,000 pounds. 

I switched my 10,000 lb workout up a bit. Instead of doing one exercise, I decided to incorporate a bunch of different exercises until I reached 10,000 lbs, so that I wasn't just doing 1 exercise the entire time. Here's how my workout went: 

Romanian (Stiff Leg) Deadlifts:

Set 1: 10 reps at 65 lbs = 650 lbs

Set 2: 8 reps at 75 lbs = 600 lbs

Set 3: 8 reps at 75 lbs = 600 lbs

Total: 1850 lbs

Sumo Deadlift:

(make sure you keep those toes pointed outwards to really engage those glute muscles!) 

Set 1: 12 reps at 25 lbs = 300 lbs

Set 2: 12 reps at 30 lbs = 360 lbs

Set 3: 12 reps at 35 lbs = 420 lbs

Total: 2930

Dumbbell Sumo Squat:

(sorry, not very flattering photos - and keep those toes out to engage those glute muscles again!)

Set 1: 15 reps at 40 lbs = 600 lbs
Set 2: 12 reps at 45 lbs = 540 lbs
Set 3: 10 reps at 50 lbs = 500 lbs 
Total: 4570


Cable Kickbacks (my favorite exercise!):

Set 1: 15 reps at 30 lbs (each leg) = 900 lbs
Set 2: 20 reps at 25 lbs (each leg) = 1000 lbs
Set 3: 20 reps at 25 lbs (each leg) = 1000 lbs
Total: 7470


Leg Press ( I didn't take a picture of this one)
Set 1: 14 reps at 180 lbs = 2520 lbs
Total: 9990 (10 more lbs to go!!)


Seated Leg Curls (no picture)
Set 1: 10 reps at 70 lbs = 700 lbs (going over the 10,000 lb mark!)
Set 2: 10 reps at 70 lbs = 700 lbs
Total: 11,390 


Standing Dumbbell Calf Raises 

Set 1: 20 reps at 35 lbs = 700 lbs
Set 2: 20 reps at 40 lbs = 800 lbs


GRAND TOTAL: 12,890 lbs!

So, I went a little bit over that 10,000 lb mark (that's the gym rat in me), but I really wanted to get a full lower body workout, and the 10,000 mark was just the goal. It's never a bad thing to go further than your goal! This was a good workout concept, but it wasn't really that different than my usual workout. I figure I am usually doing around this rep and weight range, so it wasn't all that different. Next time, I will try it with just one exercise to get a really good burn. I was tired and my legs were def. exhausted after this workout, but I'm happy I did it! Try this one out, guys! Let me know how it goes! Stop being so shy! Let me know what you guys are thinking once in awhile!

Until next time,

Fitness Felicia