Motivation to Re-Focus & Work Hard

Ok...so I must admit. I have fallen off the bandwagon this week and it feels horrible. I can't figure out for the life of me what is wrong, I just can't seem to get my head in the game! I want it, but maybe I don't want it bad enough? I am so inspired by the incredible hard-working women around me giving it their all every second of the day, why can't I force myself into that kind of motivation? I know I can do it...so why am I NOT doing it?


My favorite form of motivation is the excitement I get from admiring some of my favorite pros. Apparently, I need to do it a little more often! Hopefully these will inspire others as well. Here are some of my favorite IFBB Pro Bikini Girls:

1). Amanda Latona

2). Nicole Moneer Guerrero

3). Nicole Nagrani

3). Jaime Marshall Baird

4). Cristina Vujnich

 

 

Wednesday 7/18/12

Wednesday 7/18/12

Full Body Circuit
1). Barbell Push Press
3x12 with 45lb. bar

2). Lat Pull Downs (Behind the neck)
3x12 on 60lb. setting

3). Barbell Squats
3x12 - 45lb. bar +40lbs. in plates= 85lbs.

4). Rear Delt Flys
3x10 on 40lb. setting

5). Tricep Kickbacks
3x15 on each arm with 10lb. dumbbell

6).Calf Raises
3x20 with 15lb. dumbbells

7). Smith Machine Upright Rows
3x12 - Bar + 30lbs. in plates

8). Laying Hamstring Curls (1 & 1/2's)
3x12 on 45lb. setting

9). Tricep Rope Push down
3x12 on 40lb. setting

Followed by 45min. of cardio on the eliptical



Monday 7/16/12

Monday 7/16/12

Lower Body Circuit

1). Lunges in place with 15lb. dumbbells
3x12 on each leg

2). Laying Hamstring Curls (1 & 1/2's)
3x12 on 40lb. setting

3). Sitting Quad Extend
3x10 on 30lb. setting

4).Smith Squats
3x12    Bar + 40lbs. in plates

5). Bulgarian Split Squats
3x10 on each leg holding 10lb. plate

6). Straight Leg Deadlifts
3x12 holding 25lb. dumbbells

7). Exercise Ball Roll-Ups (Butt/Hamstrings/Calves)
3x12

8). Plie Squats
3x12 holding 25lb. plate

9). Walking Lunges
2x24steps holding 15lb. dumbbells

Followed by 45 minutes of cardio on the Eliptical.

Goals

• Bigger & Rounder Shoulders
• More Defined Triceps
• More Defined Abs
• More obvious Quad Split
• Bigger Calves
• Thicker & More Defined Glutes
• More Defined Hamstrings

Upper Body Workout

Shoulder Press 

1 set of 12 reps with 15 lb. dumbbells

2 sets of 10 reps with 20lb. dumbbells

Lat Behind The Neck Pull Down

1 set of 12 reps with 50lb. weight setting

2 sets of 12 reps with 60lb. weight setting

Narrow Grip Chest Pull Down

3 sets of 12 reps with 50 lbs.

Barbell Push Press 

3 sets of 10 reps (Not sure if it is a 45 or 35lb. bar)

Tricep Push Down

3 sets of 12 reps on 40lb. weight setting

Seated Rows

3 sets of 12 reps on 60lb. weight setting

Bicep Curls 

3 sets of 10 reps with 10lb. dumbbells

Bent Over Rows

1 sets of 12 on each side with 15lb. dumbbell

2 sets of 12 on each side with 20lb. dumbbell

Rear Delt Flys

2 sets of 10 with 30lb. weight setting

Belt Over Lateral Raises

1 set of 12 reps with 15lb. dumbbells

2 sets of 12 reps with 10lb. dumbbells

Followed by 45 minutes on the eliptical on level 9.