365 Days of Self Discovery: Your Dreams/Wishes/Hopes/Future

4.19.19

Day 9

What are your goals this month?

  • purchasing the rest of the equipment needed for my powerlifting meet
  • do more research on Pl meets
  • lose 5-8 lbs, gain strength and PR in the big lifts
  • be on a better time management schedule with blogging, emails, work, etc
  • create a new goals sheet for quarterly, yearly, weekly, daily, etc. 
Do you have any goals you want to accomplish for the month of April? List them out.
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365 Days of Self Discovery: Your Wishes/Hopes/Dreams/Future

4.14.19

Day 4

What would you like to achieve in the next year?

  • There are so many things I would like to achieve, but here is a sneak peek of goals I have
  1. Moving to a bigger city
  2. Having my own podcast
  3. my blog reaching 10,000 followers/subscribers
  4. success with being a personal trainer at my place of work and as an independent contractor w/ my own business
  5. Starting a book
  6. creation of my very own product line
  7. having all my credit cards paid off
  8. having my own place/space (no roomies)
  9. physically stronger and leaner
  10. Traveling to more places on my own
  11. Having done more than 2 powerlifting meets
  12. Starting a club/group within my community or joining some 
  13. Working for a bigger gym
  14. Meeting the owner of the company who sponsors me
  15. Making meditation a daily routine
  16. writing for more magazine publications
  17. Having my personal website take off and do well 
  18. Making a passive income; where I work less and do more things I enjoy
  19. Motivational speaking around the world on the topic of fitness/health/mental health and LGBTQ
  20. attend more fitness conventions/seminars and events
  21. working one job again instead of two
  22. the possibility of going back to college to further my education
  23. Having a portfolio built of pictures so that I can do modeling gigs in the fitness industry and build myself and reputation

Leaving for the weekend

Arnold Classic

Arnold Expo

So this weekend I will be gone, I am heading to Columbus Ohio for the Arnold Classic Expo and I am excited, this will be my third time going & I am hoping I get to meet some new people, make new friends, network and really just have a good time. I leaving very early in the morning and wanted to let my fellow bloggers know, to keep stay tuned to my FB page and Instagram because I plan on taking plenty of pictures and getting involved with some of the fun activities. If anyone else is going, I hope you have a good time, and if you want to meet up there, let me know, I love meeting new people, especially those of you who follow me on social media and my blog! I plan on posting pictures when I am back in town! Have a wonderful weekend. 

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

Bench Week 5

Day One Of Week 5

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • EZ bar bentover rows: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs

Workout:

  • Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

  • DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
  • Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

  • Smith machine one handed row: 5 x 10, 50 lbs
  • Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

  • Assisted dips: 5 x 10, 90 lbs
  • Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs
Cardio:
  • Stair stepper: 8 minutes, level 8

Week Four No Deadlifts Day Two

Thursday

Warm up:

  • Kneeling hip stretch: 4 x 15 seconds each side
  • Hip circles: 4 x 25
  • hip abduction: 4 x 25, 45 lbs
Workout:
Superset:
  • Kettlebell goblet squat: 5 x 8-10, 10 kg
  • Kettlebell plie squat: 5 x 8-10, 16 kg
Superset:
  • Linear leg press: 5 x 8-10, 298 lbs
  • DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs
Superset:

  • Seated leg extension: 5 x 8-10, 60 lbs
  • Seated single leg curl: 5 x 8-10, 30 lbs each leg