July 24th, 2014: Back & Biceps
Got mah twerk out awnnn
Warmup:
10 minutes of Cyclin
Workout:
Circuit 1:
Cable Lat Pulldown (Sitting on Yoga Ball)
Weighted Bosu Ball Sit Ups
Cable Rows in Lunge Position
Bosu Ball Weighted Squats    Repeat 3x
Circuit 2:
DB Concentration Curls
Medicine Ball V-Sit Twists (On Bosu Ball)
Medicine Ball Lunges (With Front Leg on Bosu Ball)
DB Hammer Curl (On Bosu Ball)
Incline Pushups    Repeat 3x
Circuit 3:
DB Concentration Curls
Plank-Hands to Elbows (On Bosu Ball-Start in Plank with Hands on Bosu Ball & lower onto each elbow and raise back to hands going very quickly)
DB Squat with Bicep Curl    Repeat 3x
Circuit 4:
One Arm Cable Curls
Cable Rows in Squat Position
Weighted Bosu Ball Sit Ups
Weighted Hyperextensions    Repeat 3x
Circuit 5:
Cable Curls with Calf Raise
Bosu Ball Plank
Leg Raises on Dip Bar    Repeat 3x
Circuit 6:
Bicep Curl Lunge
DB Seated Inner Bicep Curl
One Arm DB Row
Plank    Repeat 3x
Cool Down:
Stretches, ya know?

July 24th, 2014: Back & Biceps

Got mah twerk out awnnn

Warmup:

  • 10 minutes of Cyclin

Workout:

Circuit 1:

  • Cable Lat Pulldown (Sitting on Yoga Ball)
  • Weighted Bosu Ball Sit Ups
  • Cable Rows in Lunge Position
  • Bosu Ball Weighted Squats
        Repeat 3x

Circuit 2:

  • DB Concentration Curls
  • Medicine Ball V-Sit Twists (On Bosu Ball)
  • Medicine Ball Lunges (With Front Leg on Bosu Ball)
  • DB Hammer Curl (On Bosu Ball)
  • Incline Pushups
        Repeat 3x

Circuit 3:

  • DB Concentration Curls
  • Plank-Hands to Elbows (On Bosu Ball-Start in Plank with Hands on Bosu Ball & lower onto each elbow and raise back to hands going very quickly)
  • DB Squat with Bicep Curl
        Repeat 3x

Circuit 4:

  • One Arm Cable Curls
  • Cable Rows in Squat Position
  • Weighted Bosu Ball Sit Ups
  • Weighted Hyperextensions
        Repeat 3x

Circuit 5:

  • Cable Curls with Calf Raise
  • Bosu Ball Plank
  • Leg Raises on Dip Bar
        Repeat 3x

Circuit 6:

  • Bicep Curl Lunge
  • DB Seated Inner Bicep Curl
  • One Arm DB Row
  • Plank
        Repeat 3x

Cool Down:

Stretches, ya know?

Still waitin on dem biceps to show up
…buttttttt
BOOM. Back muscles decided to come out and play :P
I’ll take it! Hollaaaa for progress

(…excuse the awkward stubby angle. I am pretty close to impossible at taking good non blurry progress pics of my back. The struggle is real)

Guizz I’m seeing major back progress
And. I’m. Pumped.
Boo to the yaaah

Played with some paint this mornin
on mah arm.
Once again…what iz paper?

Played with some paint this mornin

on mah arm.

Once again…what iz paper?

#rblife  
Fueled by oatmeal, chia seeds, fruit, agave, biggie, tupac and the sun shinin through my window.
…happy thursday

Fueled by oatmeal, chia seeds, fruit, agave, biggie, tupac and the sun shinin through my window.

…happy thursday

#riiayoga  
8am, just eatin oatmeal with Biggie and Tupac



(Taken with Instagram @riiaberg)

8am, just eatin oatmeal with Biggie and Tupac

(Taken with Instagram @riiaberg)

thoughts, ya dig?

thoughts, ya dig?

#rblife  
July 23rd, 2014: Legs & Glutes
Not to self gym in early evening is way too crowded for mah likin. Never again. No bueno. No thank yew. Having to cut some circuits short? *Crying*
Warmup:
10 minutes Cycling
Workout:
Circuit 1
Leg Press
Calf Press
Barbell Deadlifts
Weighted Bosu Ball Sit Ups
Weighted Lunges (Front Leg On Bosu Ball)
Barbell Glute Bridges    Repeat 3x
Circuit 2
Weighted Bosu Ball Squats
Weighted Bosu Ball Sit Ups
Barbell Reverse Lunge with Front Kick
Bosu Ball Plank    Repeat 3x
Circuit 3
Barbell Squats
Yoga Ball Leg Curls
Barbell Curtsey Lunge
Yoga Ball Plank
Circuit 4
Cable Squats
Leg Raises on Dip Bar
Barbell Side Squats    Repeat 3x
Circuit 5
Leg Abduction
Wall Sits    Repeat 3x
Circuit 6
Leg Adduction
Calf Press
Wall Sit    Repeat 3x
Cool Down:
Some stretchin

July 23rd, 2014: Legs & Glutes

Not to self gym in early evening is way too crowded for mah likin. Never again. No bueno. No thank yew. Having to cut some circuits short? *Crying*

Warmup:

  • 10 minutes Cycling

Workout:

Circuit 1

  • Leg Press
  • Calf Press
  • Barbell Deadlifts
  • Weighted Bosu Ball Sit Ups
  • Weighted Lunges (Front Leg On Bosu Ball)
  • Barbell Glute Bridges
        Repeat 3x

Circuit 2

  • Weighted Bosu Ball Squats
  • Weighted Bosu Ball Sit Ups
  • Barbell Reverse Lunge with Front Kick
  • Bosu Ball Plank
        Repeat 3x

Circuit 3

  • Barbell Squats
  • Yoga Ball Leg Curls
  • Barbell Curtsey Lunge
  • Yoga Ball Plank

Circuit 4

  • Cable Squats
  • Leg Raises on Dip Bar
  • Barbell Side Squats
        Repeat 3x

Circuit 5

  • Leg Abduction
  • Wall Sits
        Repeat 3x

Circuit 6

  • Leg Adduction
  • Calf Press
  • Wall Sit
        Repeat 3x

Cool Down:

Some stretchin

Does anyone like to chew gum while lifting?

I did this last week on accident and weirdly loved it haha like I felt like when my reps were getting tough I found myself focusing on my gum chewing haha and it got me through those last few killa reps.
Idk if it’s placebo or what not but I was just curious if anyone else has noticed this?

I’ve been so lazy today and I put off going to the gym
But now I’m excited to go to the gym
But have to wait
Because while I was lazy I made brownies
And I can’t leave while they’re cooking

…I’m all over the place right now hahaha

Oh hey there peeling shoulder you’re looking mighty spiffy
…sunscreen folks. Even someone born and raised in the sunshine state who spends majority of her day in the sunshine can still peel. Lemme tell you it’s not fun. Or cute.
Sunscreen is yo frandd.

Oh hey there peeling shoulder you’re looking mighty spiffy

…sunscreen folks. Even someone born and raised in the sunshine state who spends majority of her day in the sunshine can still peel. Lemme tell you it’s not fun. Or cute.

Sunscreen is yo frandd.

July 22nd, 2014: Shoulders & Abs
A some of legs and booty incorporated into the shoulder exercises because why not
Warmup:
10 minutes Cycling
Workout:
Circuits. Boom. Sweat 
Circuit 1:
Weighted DB Squats to Shoulder Press (On Bosu Ball)
Bosu Ball Weighted Sit Ups
DB Side Lunge to Front 2 DB Raise
Weighted V-Sit Twists (On Bosu Ball)
DB Deadlifts to Shoulder Shrug
Bosu Ball Plank    Repeat 3x
Circuit 2:
Upright Barbell Row
Bosu Ball Weighted Sit Ups to Shoulder Press
Standing DB Internal Rotation
Bicylce Sit Ups
Weighted DB Lunges (Front Leg on Bosu Ball) to DB Shoulder Press
Plank (On Bosu Ball)    Repeat 3x
Circuit 3:
One Arm DB Rows
DB Side Bends
DB Side Lunge to Front 2 DB Raise
Push Ups    Repeat 3x
Circuit 4:
Cable Crunch for Abs
External Rotation (With Cable)
Cable Upright Rows
Leg Raise with Hip Lift (On Bench)
Hanging Knee to Chins    Repeat 3x
Circuit 5:
One Arm Cable Bicep Curls
One Arm Cable Upright Rows
Cable Oblique Twists
Leg Raises on Dip Bar
Mountain Climbers    Repeat 3x
Circuit 6:
Weighted Bosu Ball Sit Ups
Weighted V-Sit Twists (On Bosu Ball)
Hanging Knee To Chins    Repeat 3x
Cool Down:
Got mah stretch on

July 22nd, 2014: Shoulders & Abs

A some of legs and booty incorporated into the shoulder exercises because why not

Warmup:

  • 10 minutes Cycling

Workout:

Circuits. Boom. Sweat

Circuit 1:

  • Weighted DB Squats to Shoulder Press (On Bosu Ball)
  • Bosu Ball Weighted Sit Ups
  • DB Side Lunge to Front 2 DB Raise
  • Weighted V-Sit Twists (On Bosu Ball)
  • DB Deadlifts to Shoulder Shrug
  • Bosu Ball Plank
        Repeat 3x

Circuit 2:

  • Upright Barbell Row
  • Bosu Ball Weighted Sit Ups to Shoulder Press
  • Standing DB Internal Rotation
  • Bicylce Sit Ups
  • Weighted DB Lunges (Front Leg on Bosu Ball) to DB Shoulder Press
  • Plank (On Bosu Ball)
        Repeat 3x

Circuit 3:

  • One Arm DB Rows
  • DB Side Bends
  • DB Side Lunge to Front 2 DB Raise
  • Push Ups
        Repeat 3x

Circuit 4:

  • Cable Crunch for Abs
  • External Rotation (With Cable)
  • Cable Upright Rows
  • Leg Raise with Hip Lift (On Bench)
  • Hanging Knee to Chins
        Repeat 3x

Circuit 5:

  • One Arm Cable Bicep Curls
  • One Arm Cable Upright Rows
  • Cable Oblique Twists
  • Leg Raises on Dip Bar
  • Mountain Climbers
        Repeat 3x

Circuit 6:

  • Weighted Bosu Ball Sit Ups
  • Weighted V-Sit Twists (On Bosu Ball)
  • Hanging Knee To Chins
        Repeat 3x

Cool Down:

Got mah stretch on

Currently downloading all new workout music for today’s gym sesh

So funny I usually listen to like upbeat reggae happy jams

but in the gym…

it’s hardcore
rap
edm
hard hip hop
punk
scary
intense
rough music

…no shame hahaha

Just tryin to get mah gym on

24 Days Till Move In

I am so excited but also so shocked that summer is already almost over! It went soo quick!

I really want to focus these next 3 1/2 weeks on eating better. Ive been stellar at going to the gym, but terrible in the grazing department haha I tend to do that far too often lately, like I’ll find myself looking back on the day thinking “Wow I ate a ton…but not really any solid meals” So I need to be more conscious about getting full meals in not just tons and tons of snackin if that makes sense?

…I honestly have no idea if that actually made sense but it makes sense in mah noggin soo I got this haha

Oh also planning to incorporate T25 workouts into my day to day. It’s only 25 minutes so that’ll almost be like a nice cardio-style workout that isn’t too long and will be a perfect addition to my lifting!

Yaaaay! I’ve already seen so much progress so I’m pumped to see where I am a day, a week, a month…even a year from now!

BETTER. THAN. YESTERDAY.

my appetite lately is enough for a small colony

and sad but true but that’s exactly how I’ve been feeding it

 
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