365 Days of Self Discovery: Health & Well-Being

8.15.19

Day 7

Are you comfortable looking in the mirror?

  • I haven’t always been. During my junior and senior year of college I struggled with looking in the mirror and even when I was younger I didn’t particularly enjoy looking in a mirror so I carried the habit of avoiding mirrors through my adulthood (unless I HAD to). It took a professor of mine to make it a habit of me having to look in a mirror while exercising to watch my form and technique — before I could do it at the gym & it not bother me. At the time, it was due to my weight gain that I avoided the mirrors and didn’t particularly enjoy seeing myself in the mirror because it was like a constant reminder that I looked gross. I had never had weight issues growing up — always been healthy and lean / so when this happened it terrified me and angered me and gave me anxiety and made me more self conscious about my appearance overall. Now, I have my days where I avoid the mirror in general besides when lifting out of habit when I don’t feel or look the best (but doesn’t have much to do with my body) more so, my overall appearance & I don’t like looking at myself in the fitting room mirrors [[ never have]] because they all differ and many times give me a bad perception of how I look compared to how I feel. 
I have never been comfortable looking in a mirror, so now that I feel more comfortable doing so when I need to or when lifting at the gym, I feel I have come a long way from that fear — and it shows my growth and trying to overcome an obstacle of self worth. 
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Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate

Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs

Week Three: Day one

Week Three: Day One

Warm up:

  • Band pull apart: 4 x 25, red
  • Band front raises: 4 x 25, red
  • Band reverse fly: 4 x 25, red

Workout:

  • Barbell bench press: 5 x 5 x 70%, 85 lbs
  • Barbell bench press (wide grip) 5 x 5, 75 lbs

Superset:

  • Smith machine incline press: 5 x 5, 95 lbs
  • Smith machine seated shoulder press: 5 x 5 , 75 lbs

Superset:

  • DB lateral to front raise: 5 x 5, 20 lbs, 30 lbs
  • Low row: 5 x 5, 90 lbs, 100 lbs

Tuesday, Christmas Day Workout

Week Two—Day One

Warm up:

  • Body bar butt lifts: 4 x 25
  • body bar goodmorning: 4 x 25
  • Body bar hip thrusters: 4 x 25

Workout:

  • Sumo deadlift: 5 x 3 x 75%, 215 lbs
  • Barbell back squat: 5 x 3 x 75%, 170 lbs

Superset:

  • Single leg seated extensions: 5 x 8 each leg, 30 lbs
  • Kettlebell goblet squat: 5 x 8, 10 kg

Superset:

  • Hip adduction: 5 x 8, 100 lbs
  • Hip abduction: 5 x 8, 100 lbs

Superset:

  • DB bulgarian squat: 5 x 8 each leg, 50 lbs
  • Seated single leg curl: 5 x 8 each leg, 30 lbs

Still working out

Sorry, Not Sorry

Even though I haven’t talked about it, I have been about it (last week I took 3 days away) due to health issues with my tummy, otherwise, yes I have been at the gym and working out. As a matter of fact, I have been doing my bulking phase of the season right now, and plan on leaning out hopefully the middle to end of January — with my schedule the past of couple of weeks at the gym, It didn’t give me much time to blog & when I did blog, I was trying to keep up with my self discovery post considering my workouts are only to keep my accountable and to give me something to look back on .. for my own growth. I didn’t realize how long it had been before I posted my last workout,  but it has been awhile, but I didn’t want you guys to think I gave up on the idea of fitness/health, especially since it is my profession and hobby alike. Thanks for being patience, although, you didn’t have any other choice in the matter. LOL

For the sake of time, I will post today’s workout– and try to do a better job with keeping ya’ll up to date with my workouts, progress and regression alike. 

Warm up:

  • lying leg raises: 4 x 25 each leg
  • back hyperextenion: 4 x 25
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlift: 5 x 5 x 70%, 205 lbs
  • Barbell back squat: 5 x 5 x 70% 155 lbs
  • Box squats: 5 x 6-8, 210 lbs
  • Single leg, leg press: 5 x 8-10 each leg, 208 lbs

Superset:

  • smith machine narrow stance squats: 5 x 8-10, 85 lbs
  • DB step ups: 5 x 8-10, 40 lbs

A Friday Wednesday Workout

I remember mentioning that I had skipped Wednesday’s bench workout because I was way to tired and needed to get sleep because I would be working both jobs, so I would make it up on Friday. In which I did 🙂

Warm up:

  • Rear delt machine: 4 x 25, 30 lbs & then back down to 20 lbs
  • Resistance band triceps kickback: 4 x 25, red band
  • Resistance band rows: 4 x 25, red band

Workout:

  • Barbell bench press: 5 x 2-3 (80%) + 5 lbs, 100 lbs & 105 lbs
  • Barbell bench press: 5 x 2-3 (85%) + 5 lbs, 110 lbs, 115 lbs

Supersets:

  • Barbell shrugs: 5 x 5-6, 195 lbs
  • DB lateral raises: 5 x 5-6, 30 lbs then 40 lbs

Tri-sets:

  • Low row: 5 x 5-6, 80 lbs
  • DB shrugs: 5 x 5-6, 90 lbs
  • reverse curls: 5 x 5-6, 30 lbs

Tri-sets:

  • EZ bar skullcrushers: 5 x 5-6, 30 lbs
  • EZ bar chest press (narrow): 5 x 5-6, 30 lbs
  • DB bentover reverse fly: 5 x 5-6, 50 lbs

Cardio HiiT Seshh:

  • Jump rope: 2 minutes
  • Jumping jacks: 1 minute
  • Burpees: 2 minutes
  • Sprint: 1 minute
  • Spin bike: 14 minutes, gear 6