Ok, so it's been a while....but trust me I have not been out of the game. I have been hitting the gym and the job market getting it done and keeping it real. I do not let circumstance stand in my way of a goal. When I started this journey I was 19% body fat  and weighed 150lbs. For a 34 yr old women this is still in the excellent rang...to date I am 14% body fat and weigh 137lbs. I feel great, I look good and I have tones of energy. I eat 6 times a day so I am not starving myself.....trust me I eat and you have to if you want to gain muscle. A good combination of diet and exercise will do you a world of good.

Tip of the day....just because something says "DIET" does NOT mean it will help you lose weight. Diet soda is just as bad for you as regular soda.

Here are 2 workouts I have just done on 2 different days....enjoy :) d

Bi's and Tri's 
Cable curls 1x18 @ 25lbs warm up
1x18 @ 35lbs
2x18 @ 40lbs
1x25 @ 20lbs

Barbell curls
4x18 @ 35lbs

EZ bar preacher curls
3x18 @ 30lbs

Hammer curls
3x10 @ 15lbs

High cable curls
2x10 @ 30lbs
2x18 @ 20lbs

Tri push downs
1x18 @ 120lbs
3x18 @ 110lbs

Tri DB kick backs
3x18 @ 10lbs

bench dips
3x failure

Abs
45min cardio


Legs 
Leg press 1x20 warm up @ 155lbs
2x9 super set narrow/wide @ 265lbs
2x18 @ 265lbs

Seated leg curls
1x18 @ 120lbs
2x18 @ 125lbs
1x18 @ 130lbs

lunges 2x10 @ 90lbs

Leg extensions
2x18 @ 95lbs
2x20 @ 85lbs

Abs
30 min cardio

Had my appointment with the ortho today and got good news. Diagnosis Biceps Tendonitis, he gave me a cortisone shot, gave me some gel to put on it told me to ice after workouts and to use the toddler weights for a couple of days.....got two solid workouts in and I'm feeling good for the most part all that matters is that I'm getting it done! Enjoy the workouts and enjoy the rest of the week.


#1
Cardio 30 min 
Seated Cable pulls 1x18 warm up @ 60lbs 
4x18 @ 100lbs  


Straight bar bent rows 1x10 @ 40lbs (kinda felt it in the shoulder) 
4x18 @ 30lbs 

Dead Lifts  
4x18 @ 115lbs 

Calf raises on smith machine 1x20 @ 70lbs 1x25 @ 70lbs 2x20 @ 120lbs  


#2 Cardio 
30min 
Cable curls 1x18 warm up @ 25lbs 
1x18 @ 35lbs 2x18 @ 40lbs 1x25 @ 20lbs  


High Cable curls  
2x18 @ 30lbs 2x18 @ 20lbs

Tri push downs 
1x18 @ 90lbs 3x18 @ 100lbs  

bench dips 2x failure  

Pilates and insanity abs 20 min