Hi… Just checking in with you!

Hi Everyone,

I hope you all are having a great Memorial Day weekend!

Just checking in with you all to say I’ll be posting another video soon. Probably in the next couple days… just taking some time off this weekend… it’s been a while since I’ve had a 3 day weekend. I rarely get 2 days off in a row… so 3 is magical… lol. πŸ™‚

The next video will be my Vlog #4, which was my 4th week of my journey back to fitness. I only did 2 workouts that week, but still made my goal of 2-3 workouts per week, which is what my goal is right now.IMG_0482

Thank you all for your support and following me on Youtube and any of my other social media sites! I really appreciate it!

Take care… and sending Blessings to you all!!

Train hard, Train smart, and Stay Safe!!

Clifta

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

Hi!

20160507_091539Β 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. πŸ™‚ 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. πŸ™‚ This is was on a Friday… so the hair pic is with a Friday treat! πŸ˜‰

 

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 Β  Β (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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Ask Clifta #1- Pyramiding for Women- How do you Pyramid if You don’t feel Strong?

Published on Apr 26, 2016
This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.

If you’d like to join Clifta’s support group on Facebook… please go to Facebook and look up Clifta’s Corner

This video is for women who were wondering about pyramiding and if they are strong enough to add weight during their workout… and do they even need to add weight? The exercise used for this video is the flat bench press.

Please subscribe to CliftaFit on Youtube so you don’t miss any of Clifta’s videos on Health, Fitness, Nutrition, Exercise, Weight Lifting, and MUCH MORE!!!

This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.

What’s Coming Up Next?

Hi Everyone…

IMG_0350I’m trying to coordinate my website with my youtube channel and really want them to work together. So I guess you could say that I’m in the process of getting organized! Yay! lol

I’ve shot a lot of footage the last week or so and sometimes it takes a while for me to edit it… so… what I’ll start doing is trying to post what video will be coming up next for my CliftaFit channel. That way you get an idea ahead of time as to what I’ll be posting on my channel. I’ll also be posting ALL of my workouts here too for my journey back… some of my workouts will be in video form on my channel and others will only be listed here… so make sure you check here often so that you catch everything because there will probably be some workouts that I won’t be able to film, but ALL my workouts will be here. Did that make sense? lol

So check here often to see what’s coming up! πŸ™‚

Clifta πŸ™‚

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 2Β  IMG_0355 - Version 2Β  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 πŸ™‚

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. πŸ™‚

*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 πŸ™‚