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  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

Reno Personal Trainer Shapes Up- Clifta’s “Before” Pics & “5 Weeks Out” Pics

April 18, 2010

Well, it’s 8 weeks from yesterday until my first Figure show. I weighed 101.8 lbs. today, which has been my lightest in awhile. I’ve started low carbs and should start to see my weight start to drop and also see myself get leaner. I really see a big difference this last week with lower carbs.

I got my bodyfat tested this past Friday and it’s down 8.5% from when I started in February! Yay! Lean mass is up 9.4 lbs. That’s what happens when you don’t workout for a while… you lose muscle and get FAT! Finally feeling like I’m on track now for 8 weeks out.

Just wanted to post a little update…

Clifta 🙂

Reno Personal Trainer

Lose Body Fat with These Good Sources of Proteins and Carbs

Just wanted to list some really clean & healthy sources of proteins & carbs.

These are what I’ve been eating for the past 5 weeks.

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Carbs

Oatmeal

Brown Rice

Potatoes

Sweet Potatoes

Pasta (occasionally)

My Favorite Veggies

Broccoli

Spinach

Carrots

*I eat about every 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink water (1/2 my weight in ounces), crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

*You can see my supplements here.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamps

Better Bodies Bootcamp in Reno

More on Clifta’s 16 Week Body Transformation Challenge- Reno Fitness Trainer

Clifta’s 16 Week Body Transformation Challenge