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Tiyona Tough Tuesday written jan 17 2012
Hey Fit Phattys & Friends!
I woke up this morning and I was feeling like I didn’t want to do anything. My bed was feeling so good and the fact that my sweetheart was laying there, all warm, made me really want to just lay there.
I opened my eyes at like 5:13 a.m., so that was wrong already, because I should have been up at 430am. I need my butt kicked anyway for not maintaining my weight after the accident. i gained about 10lbsm of which 4 might be from PMS, but still. Last weigh was 137.2
I found myself just kind of lying there thinking, “Well, Im already late getting up and if I workout that’s going to push me behind even more.” EXCUSES!
Now when this happens, I know for a fact, this means I absolutely need to workout and I need to workout HARD. So, I did.
Got my Phat ass out of bed and got dressed.
My Workout Tools today:
• I had my shake and recovery formula (1 scoop each) before I went to the gym and I took a half a gallon of water.:,
• my weighted vest by Cathe`
• weighed gloves
• jump rope
• pure determination!
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| Work your Phatty! |
Here is today’s workout, that I am damn proud of.
• STAIRMILL - 8 MIN warm up
• SINGLE LEG PRESS – 100lbs each leg , 15 reps , 4 sets
• WEIGHTED SQUATS – 35lbs, 3 sets of 15
• WEIGHTED ONE LEG DEADLIFTS – 25lbs, 3 sets of 15
• WEIGHTED CALF RAISES – 45lbs, 3 sets of 12
• WEIGHTED GLUTE KICKBACKS – 60/70/80/90lbs , 4 sets of 15
• STAIRMILL - 8 MIN warm up level 8.9. i wore my weighted vest and weighted gloves during this time. i burned 72.1 calories in 8 mins 9 seconds with a distance of .74 miles.
• SINGLE LEG PRESS – 100lbs each leg , 15 reps , 4 sets - this workout is hard, to keep me from getting injured, i always place my foot higher than my head. This keeps my knee from going over my toes.
• WEIGHTED SQUATS – 35lbs, 3 sets of 15 - Get into a Plie stance, and get the weight that you desire. Feet should be pointed outward. During the squat, on the way up, SQUEEZE.
• WEIGHTED ONE LEG DEADLIFTS – 25lbs, 3 sets of 15 - I like this workout for my hamstrings. this helps me keep strong, smooth hammies and to look super phat in shorts. :)
• WEIGHTED CALF RAISES – 45lbs, 3 sets of 12 - Nothing like nice calves in some pumps!
• WEIGHTED GLUTE KICKBACKS – 60/70/80/90lbs , 4 sets of 15 - Work the Phatty. Get in the core of the glutes with this move.
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| Tiyona, "RealTruthHurts" |
That’s my workout for today. You may look at this and say , “oh that doesn’t look to bad.”, wait until you try it . If you want a good sweat that is going to yield great results, then get started. When you don’t feel like it and nothing else seems to work to get you motivated, putting on clothes & shoes, Try taking them off. Yea try getting naked and standing in front of the mirror and really seeing yourself. If THAT doesn’t move you, I don’t know what will!
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| 1/17/2012 TODAY'S WEIGHT 134.0LBS |
Tiyona, RealTruthHurts
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