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

20160507_091705

 

 

 

 

 

 

 

 

 

 

20160507_091814

 

 

 

 

 

 

 

 

 

 

 

 

 

IMG_20160507_090243

Advertisements

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!!!

—————————————–

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

————————————————————–


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

————————————————–

Barbell Glute Bridge on Bench

20 lbs. x 25 reps

30 lbs. x 20 reps

30 lbs. x 20 reps

20160504_103357

———————————————————————-

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

10 lbs. x 12

10 lbs. x 10

———————————————————–

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

BW x 20 reps

BW x 20 reps

BW x 20 reps

20160504_104701

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

static_646

 

 

 

Hope you all have a great day!!

Clifta ๐Ÿ™‚

 

Sexy Shoulder Workout with a little Legs added!

shoulders

This was my workout from Friday.

I will post a video soon!

Standing Single Arm DB Press
3 sets ย of 15 reps with 10 lbs.- I did one side then the other and then went back and forth for 3 sets with NO Rest!

Double Side Laterals… with…. DB Punches
5 lbs. x 25 reps …………………………… 5 lbs. x 50 reps

Front Lunge/Front DB Raise… with…. Bent over DB Raise
10 lbs. x 10 reps ………………………………………….. 5 lbs. x 20 reps

DB Plank/Tap… with…. Ott’s over Bench
30 reps ……………………………. 20 reps

Win FREE Nutrition & Training with Clifta

Buy Raffle Tickets and Help Clifta get to the USA and represent TEAM PHAT!

If you Win…
You’ll get a Training Program and Nutrition Plan from Clifta!

In ONLY 4 months…

Go from this… 121 lbs.


To This… 102.2 lbs.

Nicole Did! And YOU can too!

**Winner will receive 3 months of Nutrition Plans and 3 months of On-line training!

(If you live in the Reno area… you have a choice to do either on-line or personal training. If you choose personal training you will get 2 sessions per week for 1 month. Equals 8 sessions.)

(If one of my current clients win… you can’t use these sessions in place of what you already do. You can add them as extra sessions per week.)

Click on links below to purchase your TODAY!

1 Ticket = $5
5 Tickets = $20
15 Tickets = $ 50

Prize is worth over $600!

Buy 1 ticket for $5 and it could be yours!

Buy more tickets to increase your chances of winning!!!

Drawing will be held
September 20, 2010!

Thank you for your support! ๐Ÿ™‚

Looking for Quick Workouts?

3 Minute Workout Series called “NO MORE EXCUSES”

Se my new 3 Minute Series Promo clip below!

Please subscribe to CliftaFIT

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

The Benefits of Weight Training

The Benefits of Weight Training

IMG_0089There are very many benefits which arise out of exercising.

The one benefit of weight training that I want to focus on includes helping a person to lose weight. This type of exercise is very effective for people seeking to lose weight permanently. Weight training helps a person increase the lean muscle which in turn increases the body metabolism.

When you have a high body metabolism the body is able to burn off more calories and therefore your weight will reduce. What you are seeking when training with weights is to increase your lean muscle mass and to reduce your body fat because when your lean mass increases, you lose body fat more quickly than if you just dieted alone.

So the most effective way to develop a lean, tight, hard body is to weight train, diet, and do your cardio together as a 3 tier approach. Although, even if you just added the weight training and didn’t change anything else in your regimen, your body would still change due to the higher metabolism that you get from your increased lean mass that you got from lifting weights.

3- 1991 USA (175 x 245)

Weight training exercises allow you to individually focus on each muscle in your body, and like an artist, allows you to shape it how you want it!

It can also help a person build extra mass. If you are seeking to increase body mass, like a bodybuilder, you need to include weight training daily. So for anyone seeking to do a bodybuilding contest or for men who just want to add a little extra size to their frame, you need to increase the intensity of your workouts on a daily basis and eat more food to accomplish this objective.

So don’t worry women… You won’t get big like a bodybuilder from lifting weights unless you are working out very intensely, eating lots of food, and really wanting to get bigger. Men get bigger easier than women because of the higher amounts of testosterone in their bodies. If you are working out with the intention of just toning and sculpting, that’s what you’ll get, along with the benefits of a higher metabolism and LESS FAT!

So lifting weights benefits Everyone… Male or female!

Thank you,

Clifta Coulter Perez

Reno Personal Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

www.Clifta.com

www.RenoFitnessTrainer.com