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lilhabenero:

Mashed frozen banana is not ice cream. Stop lying to yourself.

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Yesterday and Today’s Workout

So I’ve recently began using a new weight lifting app named Spitfire. So far it seems legit. They set you up with a 12 week plan by legit trainers for optimal results for what you want and what you have (aka home equipment or gym membership.) 

I am on The Dauntless Physique Training Plan by Tracy Bender. I know… a kind of cliche name, but I like movie linked workout names. It’s motivating. I started yesterday on my shoulders and triceps:

  • Dumbbell Overhead Press 5 lbs: 4X8
  • Bent Elbow Lift Raise 5 lbs: 4X8
  • Tricep Rope Pull-down 30 lbs: 4X8
  • Bentover Rear Delt Raise 5 lbs: 4X8
  • Tricep Press 10 lbs: 4X8
  • Bentover Barbell Row 10 lbs: 4X8
  • Skull Crusher 30 lbs: 3X8 (I couldn’t finish this one)
  • Weight Plate Front Raise 20 lbs: 4X8
  • Assisted Tricep Dip 85-95 lbs: 4X8
  • Walk/ Run 15 Minutes

Today I did Glutes & Back

  • One Arm Dumbbell Row 10 lbs: 4X8
  • Barbell Glute Bridge  (didn’t do this one. Guys were hogging it)
  • Seated Cable Row 20-30 lbs: 4X12
  • Clean and Press 45 lbs: 2X5 (Didn’t finish this one. I was tired)
  • Single leg front reach 10-15 lbs: 4X15 (Keep to the 10’s here for a while.)
  • Pistols… Quick question. How the heck do people do this? I attempted this like 10 times and failed miserably.
  • Wide Grip Lat Pulldown 30 lbs: 4X8
  • Barbell Hip Thrust 45 lbs: 4X15
  • Bentover Barbell Row 10-15 lbs: 4X12 (Stick to the 10’s)
  • Weighted Crossover Lunge 10 lbs: 4X15
  • HIIT Cycling

I did do a warm up and cool down before and after each workout. I do need to work on my diet while I do this as well. I’ve had so much pizza over the last few days. As a disclaimer I would like to say that this is something that I am doing myself. This seems like a great program, but I’m not certified to tell you that. Talk to a doctor before choosing to do anything. And another thing.. seriously, how do you do pistols?

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noten:

I really can’t wait for winter because then I can start wearing the other 97% of my clothes 

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The more adults I talk to the more I realize there is no such thing as an adult.

My wise friend (via speaklikesilence)
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I felt a chill last night and boy am I happy. Come for me fall!! I’m ready!

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