chickentuna:

My Workout Program

Weight Training: 3 times a week

Monday: Back/Biceps

Pull ups 4 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10 
One armed dumbbell rows 3 sets of 8-10 
seated rows 3 sets of 8-10 
bicep curls 3 sets of 8-10 
hammer curls 3 sets of 8-10 

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8-10 
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10 
pec deck flyes 3 sets of 8-10 
chest press 3 sets of 8-10 
skull crushers 3 sets of 8-10 

Fri: Legs
Squats (ass to grass) 3 sets of 8-10 
Deadlifts 3 sets of 8-10 
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10 
Leg curls 3 sets of 8-10 

For ABS,… I don’t do any direct ab work like sit ups, but I hold my abs/core tight during ALL weight training exercises. Deadlifts and Pull ups really work my abs the best. (I don’t recommend using the assist feature for pull ups, I see too many people ride it like a Disney Land ride and it makes it way too easy to put in zero effort which produces zero results) (I couldn’t do real ones at first and it took me a while of trying really hard before I could do them without the assist)


Cardio 5x a week for 30 minutes (usually an exercise video)

I use the same basic method all year round, changing exercises and cardio methods.. I lift as heavy as I can and I don’t over complicate things.. If I can get to 10 reps without struggle, I will increase the weight.

What works for me is not finding some miracle workout program, but doing my program CONSISTENTLY, putting in a lot of effort when I’m there, and never skipping a session. Any program can be improved but without consistency, I would not see any results.

Also, no matter how consistent I am with my work out program, it is only about 10 percent of the picture from my experience. So it wouldn’t even matter how consistent my working out was if I was eating crap all the time. Eating right is the best way for me to see my hard work pay off.

summerskinny25:

Dear god. I just did the top exercise for like 20 minutes, with a 5lb weight in my upper hand… I can legitimately feel my arm growing Popeye muscles. Wooooooo I recommend it.

healthlustre:

love this

abercrombiewhore:

these are freaking awesome for your thigh gap! i’ve only been doing these for a week and i notice a little difference already! it burns but just keep thinking of your body!!!

lets-get-thin-now:

OMG Making these!

Baked Parmesan Tomatoes

TIP: I used a cupcake tin to hold the tomatoes together while baking!

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

~ 62 calories per half tomato.

SO TRUE, never give up!

lets-get-thin-now:

I can’t wait to get back to school and go running again.

 <3 running

healthy-veg-girl:

amancalledghost:

Raw balance. Without the suffering.

Love this!

gotta remember this

iy-fit:

thinkitdoitbeit:

THIS THIS THIS THIS THIS THIS THIS!

The bottom picture looks disgusting!

 ew the bottom one just looks dirty. i want clean stuff in my body, not filth