Clifta’s Chest Workout May 6, 2016- Reno Personal Fitness Trainer

Hi!

20160507_091539ย This was my quick chest workout from May 6, 2016. I got a really good pump from this. I didn’t have alot of time (like 15-20 minutes) so I timed my rest times to keep the pace moving and to keep the intensity up. Even though I was training faster… I still lifted more than last time on the Incline Press, which made me happy. I feel like my body is healing and getting more fit and conditioned each workout. ๐Ÿ™‚ About 2 weeks ago when I did Incline DB Presses I did 15 lb. DB’s, as my heaviest weight, on the last set and could still feel my left shoulder/collar bone a little bit and stopped there… 15 lbs. was the heaviest I’ve been able to do in a long time. But today I did my last 2 sets with 20 lbs!!! Yay!! It feels like my body is getting stronger and that it’s able to handle more this week. This workout was before I got my hair done. See my workout below and more chest pics…. and a pic of my new purple hair. ๐Ÿ™‚ This is was on a Friday… so the hair pic is with a Friday treat! ๐Ÿ˜‰

 

CHEST= 11 sets total

 

High Incline DB Press……. supersetted with…… Pop Push ups on bench

10 lbs. x 25 reps………………………………………………………. BW x 5 reps

30 second rest before next superset

 

15 lbs. x 20 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset

 

20 lbs. x 15 reps………………………………………………………. BW x 5 reps

45 second rest before next superset

 

20 lbs. x 15 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset

 

Chest Press Machine

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. DONE

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Clifta’s Glutes and Calf Workout May 4, 2016- Reno Personal Fitness Trainer

Hi Everyone,

This was my workout from yesterday, May 4th…. AND… my glutes are soooooo sore today… yay! Calves and Hammies a little sore too.

I got a really good butt pump!!!

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First up was…

Standing abductor machine supersetted with Seated abductor machine

140 lbs. x 15 reps……………………………………………….35 lbs. x 15 reps

155 lbs. x 15 reps……………………………………………….50 lbs. x 15 reps

170 lbs. x 12 reps……………………………………………….65 lbs. x 12 reps

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High Step Ups

BW x 30 reps ย  ย (BW= BodyWeight)

10 lb. DB’s x 10 reps

10 lb. DB’s x 10 reps

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Barbell Glute Bridge on Bench

20 lbs. x 25 reps

30 lbs. x 20 reps

30 lbs. x 20 reps

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Single Leg Deadlifts (2 sets back and forth non-stop until done)

10 lbs. x 12

10 lbs. x 10

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Single Calf Raise (3 sets back and forth non-stop until done)

BW x 20 reps

BW x 20 reps

BW x 20 reps

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Clifta’s Fitness Workouts- Days 2, 3, and 4

Hi Everyone…

These are my other workouts for the week of April 18, 2016

Wednesday the 20th was light legs, which I already posted.

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Day 2- Thursday April 21st

-15 minute relaxing walk with my dog Ziva.

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-Then I did a 20 minute outdoor cardio session. (video footage coming soon)

IMG_0356 - Version 2ย  IMG_0355 - Version 2ย  IMG_0362 - Version 2

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Day 3- Friday Arpil 22nd -Upper Body circuit workout (Which I got sore from) (video footage coming soon)

4 Rounds

Burpees with a push up—- 8 reps

Incline DB Press———— 10 lbs. for 3 sets and 15 lbs. on last set x 12-15 reps

Lat Pulldowns————— 20 lbs. x 12 reps

Mountain Jumpers———- 10 reps

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Day 4- Saturday April 23rd -Leg Workout

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Leg Ext———- 25 lbs. x 15 reps (2 sets)

Leg Press (close stance) …… supersetted with…… Stationary Pop Squats

30 lbs. x 20 reps ………………………………………………… 15 reps

35 lbs. x 20 reps ………………………………………………… 15 reps

50 lbs. x 15 reps …………………………………………………. 17 reps

50 lbs. x 14 reps ………………………………………………… 19 reps

Lying Leg Curls——- 20 lbs. x 10 reps (4 sets)

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Leg Press Calf Raise—- 70 lbs. x 15 + 5 burns (4 sets varying positions)

 

 

Clifta’s Fitness Workout- Day 1- Legs on April 20, 2016

Hi Everyone,

DAY 1- LEGS— DONE—- Check ๐Ÿ™‚

This was my first leg workout on “My Journey Back”. I actually thought I might be a little sore today, the day after, but I don’t notice any soreness… yay!

Anyways… I had a really short workout before one of my clients, which, even though it was quick, it actually made my legs a little shaky. I’m kind of surprised that I’m not sore, but glad that I’m not. Means I can do a little more next time. I just didn’t want to push it too much the first day back. No muscle soreness and even more important… my knee and hip feel really good. ๐Ÿ™‚

*Here’s the workout… 3 Rounds of the circuit below (Non-stop until done)

Walking Lunges …………… 5 lbs. x 10 reps

Bench Step Ups ……………. 5 lbs. x 10 reps

Stiff Leg Deadlifts …………. 45 lbs. x 12 reps

Single Calf Raise …………… Bodyweight x 15 reps each side

*After the above I did…

3 sets of Hip Abductors…. 40 lbs. x 20 reps

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Hope you all have a great day!!

Clifta ๐Ÿ™‚