My lifting split

Here’s my current work out split:

Monday – Legs(Quad focus)
Back squat – 4 x 6-8
Leg press – 4 x 15-20
Gobler squat – 4 x 10-12
Walking lunges – 4 x 8-10
Leg extensions – 4 x 12-15
Calf raises – 4 x ♾

Tuesday – Shoulders, Back, Biceps
DB shoulder press – 4 x 8-12
Y-raises – 4 x 8-10
Rear delt push downs – 4 x 10-12
T-bar rows – 4 x 6-8
Kneeling lat rows – 4 x 8-10
Single arm lat pull downs – 4 x 8-10
Spider curls – 4 x 10-12
Seated curls – 4 x 10-12
Curl machine – 4 x 5 (heavy)

Wednesday – Chest, Triceps
DB bench press – 4 x 8-12
Incline press machine – 4 x 6-8 (heavy)
Seated chest flys – 4 x 10-12
PecDec – 4 x 8-10 (banded)
Weighted push ups – 4 x 8-10
Single arm push downs – 4 x 10-12 (each arm)
Long rope push downs – 4 x 8-12
Weighted dips – 4 x 6-8 (heavy)

Thursday – Legs (Hamstring focus)
BB RDLs – 4 x 8-10
DB RDLs – 4 x 6-8 (heavy)
High leg press – 4 x 10-12
Laying leg curls – 4 x 10-12
Seated leg curls – 4 x 12-15
Calf raises – 4 x ♾

Friday – Chest & Back
DB bench press – 4 x 8-10
DB incline bench press – 4 x 8-10
Low to high flys – 4 x 10-12
Seated rows – 4 x 10-12
DB lat rows – 4 x 8-10
Face pulls – 4 x 10-12
Banded pull ups – 4 x ♾

Saturday – SARMs (Shoulders & Arms)
Shoulder DB press – 4 x 6-10
Y- raises – 4 x 10-12
Shoulder press machine – 4 x 6-8 (heavy)
Spider curls – 4 x 10-12
Seated curls – 4 x 10-12
Ez bar curls – 4 x 8-10
Single arm push downs – 4 x 10-12 (each arm)
Long rope push downs – 4 x 10-12
Sing arm machine extensions – 4 x 8-10

Sunday – Active rest day
Bike – 30 minutes

pc: time.com

My Daily Motivation

Every day when I woke up I look at those quotes and tell myself that I will get stronger and better than yesterday. I must keep going because I almost achieved my dream. If you are lost, and the quotes below that motivate you; I recommend you to write them down, and look at them every day. Tell yourself you are not weak or stupid. You are good enough, but enough is not enough; become someone you wanted to be.

  1. I know you’re tired, I know you’ve been hurt, I know you’re alone, but You’re making it, keep working on yourself.

2. Aye it’s all good bro. You just forgot who you were for a second. No worries. Welcome back, focus up and stay locked in. We got dreams to achieve.

3. Your next chapter is going to cause people to wish they treated you better.

4. Thanks for taking that extra rest day bro, I thought you were catching up for a second.

5. It doesn’t get easier bro. Growth is painful, but nothing is as painful as staying in the same place

6. Maybe right now your journey isn’t about love, maybe right now your journey is about you.

7. I know you’re tired but get up. We got people to prove wrong.

Photo Credit: arnold schwarzenegger

My Safe Place is the Gym. You?

Recently, all I can say for this week is stress. Although I got into the college I want, there is still a lot of stuff bothers me. In this case, I started to ghosting my friends and just wanted to be alone. Every day, I can hear people laughing and smiling. I started to wonder, are they faking it? or are they really happy? I began to hate a feelings of me staying in my room getting sad, at the same time, I hear people outside screaming and busy having fun.

I’ve been alone for a while, staying away from my friends. I have found my favorite time of each day is when I go to the gym. Of course, I felt more lonely at first, then I began to get used to it. Gym is the only place I feel like home right now. It’s the only place I’m really by myself, be myself, and just put all of my stress on the weights. When I’m in my dorms, my roomate always being loud and his friends come to our room all the time. When I’m at the gym, there is only me, and I can put on my airpods listen to music , and really focus on myself. At the same time, the break time between every set, gives me more thoughts of things that bothers me; which I started to feel a lot better beacuse I can deep into those problems. I don’t know why, but there is some magic in those dumbells.

Photo Credit: Pull-up

Updated a what’s in my gym bag?

My Bag:

My bag is simple black and white Nike duffel bag. There is nothing crazy special about it, my duffy is just bag that I’m constantly in. It has one big compartment with a mini interior pocket and a mesh pocket on the outside.

pc: travelmacedonia.net

Accessories

Mentos gum:

I chew gum while lifting. Chewing gum is an essential for my lifts, I prefer Mentos brand gum because the favor is immaculate and lasts for along time. Chewing gum helps me focus and stay locked in.

pc: amazon.com

Chapstick:

A chapstick-stick is an important item in my gym bag. I hate having chapped lips and especially in the gym so I’ll always apply a layer of chapstick prior to my lift.

pc: chapstick.com

Supplements:

Pre-workout:

I use Legion Pulse pre-workout and love it. This pre-workout has few ingredients and has a relatively balanced caffeine level. Legion Pulse is a pre-workout that does drag me through my workout, rather it gives me a little extra push through my lift.

pc: stack3d.com

Creatine:

I take Legion Recharge as my creatine supplement. Not too much to say about it, I take a scoop of it on a daily basis.

pc: amazon.com

Equipment:

Lifting Belt:

I use an all-black Gym Reapers belt. No complaints, it gets the job done. I wear it mostly during squats but will throw it on during deadlifts or if I do heavy barbell rows.

vc: me

Wrist wraps:

I rock the Ethos 18″ wrist wraps. I only use them on certain lifts like dumbbell bench press, dumbbell incline press, and dumbbell shoulder press. They provide stability and support in both my hands and wrists/arms.

pc: dickssportinggoods.com

Wrist Straps:

A recent addition to my gym bag that I absolutely love is my Gym Reapers wrist straps. I use these almost every day in the gym whether it’s for the upper body or legs I’ll use these straps daily.

Knee wraps:

The newest addition to my gym bag is my Gym Reapers knee wraps. I’ve only used these a couple times, I only use these when I squat heavy or if I load up plates on the leg press machine. These knee wraps provide security and safety to my knees and surrounding ligaments when doing a heavy exercise.

pc: gymreapers.com

Additional stuff:

Some other not-so-important items in my bag are resistance bands, cash, a water bottle, and a shaker bottle. These are all items I use but not as frequently as the items listed above.

Baseball is not my sport?

I have discussed this with my friends and feel confident to be on the baseball team. However, after two weeks of practice, my baseball career ends right away. I didn’t practice a lot because I was on a camping trip and then the winter break happened, so I’ve been sitting on the bench for the first couple of games. I started to think about if I should switch my sport to weight lifting instead of sitting on the bench while not practicing for baseball. The game is happening almost every day. I decided to quit baseball because, during the last game, the coach came to me and said: “You will be the pitcher for the next game.” It sounds pretty good, right? The coach is so nice that he is thinking of giving me a chance to play, but do you know it’s impossible for me to be the pitcher. I, as a beginner, can’t even throw a baseball that far or fast and couldn’t catch every ball they throw. Then how do I become a pitcher? Plus, there are only a few practices I will be able to hit and throw. With this short amount of time, it was just impossible for me to be the pitcher. It is kind of him that he gave me hope to push myself more, so I might play in the future. I pretty much enjoy playing baseball and I love it, but I just don’t want to spend the rest of the time sitting on the bench.

Photo Credit: MLB

PLEASE! I Just Want a Good Gym…

I understand that the school gym is not perfect like the gym from other schools because of Thomas Fire. Part of our campus has been burned, therefore, our gym has to move out to the small place behind the bathroom so we have enough room for classes. The mud covers all the equipment in the gym and the smell of the rusted dumbbell makes the atmosphere in the gym more like a “real” gym. However, the maintenance is really bad, the number of people and the direct sun cause all the equipment to rust and break. Last week, one of my friends went to the gym and he literally got hurt when doing the bench press; the bracket of the bench broke. Although weightlifting is not a competitive sport like basketball and soccer, the school should be still taking the weight lifter seriously. Not many students want to become a bodybuilder, but there are a few who are serious about fitness. 

The purpose of doing fitness is not only want to have a good body shape but also to build a good lifestyle; a healthy lifestyle. It’s important to have a regular routine of eating, sleeping, and working out. Eating too much protein powder and meat will only break your body, therefore, finding the balance of eating vegetables and meat is really important to become healthier and stronger. The only way to get stronger is to keep working out, and the use of having a long good sleep is to let the muscle rest and let it rebuild to a stronger muscle.

If you are curious about my workout routine here it is:

MONDAY – ARM EXERCISE (BICEP/ TRICEP)

TUESDAY – LEGS (GLUTES/ HAMSTRING)

WEDNESDAY – CHEST 

THURSDAY – BACK, SHOULDERS (TERES MAJOR/ TRAPEZIUS)

FRIDAY – ABS

Photo Credit: Zac Efron

What is in my gym bag

Here’s an overview of what I typically bring to gym.

My gym bag

My gym bag is just a regular ole plain black backpack. Nothing crazy special about it. Gets the job done, can hold more than expected.

pc: Amazon.com

My weight belt

I recently purchased this weight belt and am in love with it. I feel very safe and secure when using it. The quality of the leather is definitely noticeable compared to my former weight belt.

pc: ubuy.com

My wrist wraps

This is easily my favorite item in my gym bag. These wraps have saved my life a couple of times. I can also move some heavy ass weight when using these.

rist Wraps - ethos
pc: shape.com

Massage Ball

My Hyperice Hypersphere is flipping amazing. It has 3 different power settings and I use it almost everyday. Using this allows for smooth and quick recovery after a brutal leg day. Below is a product similar to one I own, google is being a pain in my butt and not letting me insert an image of my exact massage ball.

Vibrating Ball | Black Phoenix Ball+ | Official Site– PHOENIX
pc: hyper-phoenix.com

Accessories

Some of my gym bag accessories in water bottles, resistance bands, fatgripz, and a gatorade towl. I’ll use these items a couple times a week but not on a daily basis – hence these falling into the “accessory” category of my gym bag.

Pre-workout

I use Gorilla Mode by Gorilla Mind. This pre-workout is most likely not good for my health and longevity. When is use this pre-workout my lifts go crazzzzzy. However I plan on switching pre-workouts in the near future.

pc: gorillamind.com

Burpees

Burpees – a kind of cardio exercise people do to strengthen their heart and burn their fat. Today, I started doing burpees again.

It’s a kind of workout that requires you to first do a push-up, then jump, do another push-up, jump again… The repetition of push-ups and jumping is going to accelerate your heart beat, therefore getting rid of your fat through breathing and at the same time, improve your heart conditions. 

However, burpees are hard, at least harder than jogging. In a small amount of time, you could be trying to catch your breath. While the high-intensity of the burpees is considered unnecessary for cardio by some, others like myself believe in hard-work—that hard-work should exhaust you.

Other cardio workouts have proven to be sufficient for fat-burning, such as jogging, rowing, cycling, jumping rope, even HIIT. Nevertheless, I believe in burpees. I’ve been doing burpees for about 5 years now, every now and then I would stop and jog, sometimes they are simply put aside or replaced by other workouts… but I’ll never forget about burpees.

Today I started doing burpees again, it brings me nostalgia while takes away the fat.

Photo credit: pinterest.com

Fat

When I look in the mirror, that is all I see.  Fat everywhere.  I always look down and wonder how I got like this.

Photo Credit: Pinterest.com

Over the summer, I worked out every day and ate well.  People could actually see the difference and I was happy.

Now, I sit in my dorm doing nothing but gaining weight.  I can’t even look at my prom photos because of all the fat I see on myself.

My friends and boyfriend don’t understand what I mean when I say I am fat.  Somehow they don’t see it, but that’s all I see.

I mean, maybe I am the problem.  Maybe my brain is messed up and that’s why I see myself the way I do.  I have never been able to see myself as anything but fat since fifth grade.  But, now, when I look back I know that was never true, so maybe I can only ever see myself as fat no matter what I do.

I wish I could look at myself and just see how I truly am to everyone else around me.

Maybe this summer once I go back to the gym everything will be different, but I don’t know if I will ever really see what I look like when I look in the mirror.

Time To Get Fit!

It’s that time of the year, that time when I push my body to the point of exhaustion in the gym on a daily basis in order to achieve a nice fit look for summer. Time to hit the weights and jump that rope, eat less junk and run like a mad man.

I had the pleasure of being trained by one of the most incredible people and amazing personal trainers I have ever met this last summer.


Yes that is him, he has modeled for various companies and contrary to what most people believe he has never done any steroids or any kind of enhancing to get his body to where it is today. His name is Modu Seye, he was born in West Africa and his way of being and view on life and health is what keeps ME Moduvated.

He started his own company called Moduvated (clever right?! haha) a couple years ago and has gone as far as creating his own protein called Moduvated Greentine!

Aside from being an amazing personal trainer, Modu is also one of the most thoughtful human beings in this world.

So I’m writing this blog to say thank you to him and encourage everyone else out there in reading my blog to get out and work out every day for a little bit and care about themselves and their health.