Happy Labor Day & Motivational Monday!

I hope all of you have a wonderful Labor Day with friends & Family!

If you have the day off from work, make it worth your while 🙂

Don’t skip a gym session due to the holidays, work around the holiday cheer & get errrr done!

My Motivational quote for you is: 

“No amount of obstacles can stand in your way, you are unstoppable” 

-Shay-lon Moss 

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Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Never too late for some Monday Motivation

Just in case you follow me on IG & want to see what I posted for inspiration — Monday Motivation

Oct. 30th Monday Motivation!

Happy Monday Bloggers!

Monday Motivation YouTube Video: Nov. 28th

Too many of this, can create a whole lot of this.. 

https://www.youtube.com/watch?v=sIooatdPbW8

monday-motivation-youtube-video

The 3 day Quote Challenge- day three

3 Day Quote Challenge

Thank you my dear blogger friend PoojaG for nominating me for this challenge once again, you have been an awesome blogger and continue to find amazing words of inspiration for your audience. I hope all of you have had the chance to keep up with her blog post for this 3 day quote challenge, her quotes have been fun to read and very meaningful. 

Rules to be followed:

  • 3 quotes each day
  • 3 nominees to be nominated (no repetition!)
  • Thank the person who nominated you
  • Inform the nominees

My quotes for today are:

  1. “Success is a lousy teacher.  It seduces smart people into thinking they can’t lose” -Bill Gates
  2. “Problems are not stop signs, they are guidelines” – Robert H. Schuller
  3. “The harder the conflict, the more glorious the triumph” – Thomas Paine 

My nominees:

  1. Tosha Michelle
  2. reallifestylex
  3. DanielWallDammit

Hope you have enjoyed my quotes! feel free to share.