Hello and welcome back to my fitness journey! This three day split was fun and I was able to move all parts of my body in good ways this week. I am really trying to vamp my workout split into a program to follow for discipline and consistency basis. So, to start out strong, I gave myself the challenge of making it three days to the gym. Not consecutively, due to working my way back into the gym, gaining gym confidence back, and helping my body remember what it feels like and my muscle memory to return.
My goals this time around are:
Making it to the gym three times a week for a four weeks.
Building chest strength and focusing on upping my weight by five to ten pounds each week in Bench Press and Incline Press.
Getting back to 8 pull ups in four weeks (today I did three!).
CARDIO! Running a half a mile straight for two weeks, then a mile for two weeks!
Gaining more core and lower back strength. Doing this by hitting core twice a week, and making sure my form is correct on back exercises and upping my weight slowly each week for four weeks. Hitting the 8 pull ups will definitely help with this!
So! Without further ado…Here’s my 3 Day Split!
Back/Chest/Legs 💪🏾🍑
Warm ups 10 mins
Lat pull downs 3×10
Incline bench press 3×8
Chest support rows 3×10
Chest fly 3×10
RDLs 3×10
Sumo squat 3×10
Cardio and Core 🥵🔥
Treadmill (walk .25 mile, run .25 x2)
Core circuit 2×15 on all
Hanging knee tucks
Leg raises
Penguins
Crunches
30 sec Plank x2
Legs and Shoulders 🍑💪🏾
Warm up 10 mins
Pull up test: 1 set unassisted xAMRAP, 1 set assisted (w resistance band) xAMRAP
Shoulder Press 3×10
Upright Rows 3×10
Lateral Raises 3×10
Squats 3×8
Deadlifts 3×8
Thank you sooo much for reading and joining in on my fitness journey and goals for this month! Happy March! ☀️
EZ Bar Curls 3×20,15,10 (drop set, up the weight each set)
Chest Flys 2×25
Ab Machine 2×25
And there ya have it folks! A four day split and a little glimpse of what you can be doing with me! Lezz lift for fun, mental, and physical health! I LOVE UUUU💋✌🏾 AND THAT’S THE TEE!☕️🩵
Good morning Friends and welcome back to Tee Time! Can y’all believe I went back to college after like, what, three or four years off??? Yeah, me too😅!
I am so proud of myself for getting through my college courses this summer. Man! I was not sure I’d make it out alive😅but I did! And you know how I did that? I got a planner, I wrote down all my due dates and study times. I dedicated 2+ hours to classes each day. But you know what else I did? I prayed. I leaned on God. I asked for help! Because I knew I couldn’t do this alone! And you know what God gave me? My support system to hold me accountable.
I want to really thank Kaysie, my step sister, for holding me accountable, making sure I sent her a list of things I needed to get done (daily) and she would ask me throughout the day whether I got things done or not. She always made sure I stuck to my plan and I thank God for her!
I also thank my boyfriend for always praising me for getting things done and reassuring me that I was doing a good job sticking to my plans of action. I felt like I dedicated more time to school than I did our relationship (it’s not true, all in my head) and he always reassured me that that was not the case and he didn’t feel that way at all. And I know it wasn’t the case just I felt like it at times. So I thank him for always making sure I was staying on task but also taking breaks and being done for the day so I didn’t wear myself out with too much studying.
Also thankful for my friends Kenn, Jess, and Britt for always sharing words of encouragement and supporting me through the semester saying I could do this and I got this! I’m so thankful to have them in my life!
I also want to thank the girls from my theater class. All of them were amazing people and I enjoyed getting to know each of them. Abby, Holly, Naomi, Sara, Chrysta, and more…they definitely made it fun to come to a 3 hour class after an 8 hour shift at work 😂 we had so much fun and I never got bored with the class. Professor Les, was an amazing instructor and I really enjoyed his class and teaching style. I also recommend Theater for Kids for anyone going into the teaching and education profession! I learned so much about creative drama and how it fits into early childhood education/development, and I strongly believe it’ll be a beneficial class to take for any type of education degrees.
Creative drama deals with movement, pantomime, puppetry, storytelling, and more. All those subjects can be turned into tons of activities to do with children of all ages! From early childhood all the way to high school! We created lesson plans with each subject we learned and I loved how each of them could be modified to fit the appropriate age range with tweaks in intensity levels of each activity, like taking it a step further the older the group.
I also took a child development course and it taught me about prenatal care, birthing stages, all the way up to middle childhood and peer acceptance. I learned so much from this material, and I’ve been in childcare for over 5 years now, but I still learned more about development. I love that because now I can take what I learned from that class and incorporate it into my job! Share my knowledge on emotional intelligence and how gross and fine motor skills are different for all ages. No child is the same. But every child can be amazing!
This was a wonderful experience. Yes there were tears and times I wanted to tap out. But I kept going. I didn’t want to go back to school, felt I was too old for it, and thought “what else is there for me to learn about?” Well I sure learned more than expected and I’m glad I took that leap of faith and dove into this for myself and my future.
Go Tee🥳 I’m so proud of you girl!
Now I get a break before fall classes start back up again and I couldn’t be more excited about a break but I’m also ready to learn more about early childhood education! Thank you to everyone was my support system and held me accountable this semester! And thank you God for being on my side 24/7!
Amen!
Thank you for coming to my Ted talk!🤭💃🏾 Stay tuned for more Tee Time! I love you all! Please FOLLOW, Like, and Subscribe to my Blog, Instagram, TikTok, Pinterest and Linktree (links below) to see my journey and adventures. Have an amazing weekend! I get to go party with my bestie Jess for her bachelorette weekend🥳 and I couldn’t be more excited to celebrate with her!
LAST WEEK OF THE FOUR WEEK SHRED PROGRAM👏🏾 I’m so proud of myself for completing the program and being consistent for the entire month of January! I even won Brittany Lupton’s $500 CASH PRIZE🤑.
My word for 2023 is Discipline and I really think I’ve turned going into a lifestyle habit! I’ve been very disciplined and making sure that I keep the gym and my fitness a priority. I also listen to my body and rest twice a week for a full recovery. I’ve held myself very accountable this past month and I’m excited to see how far I go with this new lifestyle change.
So, without further ado, here is my WEEK OF WORKOUTS!
W4D1: Glutes
Pause Squats 3×10
Hip Thrusts 3×12
DB RDL’s 3×10
Deficit Reverse Lunge 3×10
Leg Extensions 3×15
Hamstring Curls 3×15
W4D2: Back + Biceps
Assisted Pull-Ups 3xAMRAP
Lat Pulldowns 3×10
Bent Over Row Underhand Grip 3×10
SUPERSET: 3×10 ON ALL
Chest Supported Rows
EZ Bar Spider Curls
Rear Delt Flys 3×10
Alternating Hammer Curls 3×10
W4D3: HIIT Cardio + Core
Treadmill Walk .5 miles
Treadmill Run .5 miles
Treadmill Sprint 6x30secs
CORE CIRCUIT: 3×15 ON ALL
Mountain Climbers
Crunches
Clamshells
Leg Raises
Spider Crunches
W4D4: Chest, Shoulders + Triceps
Shoulder Press 3×10
SUPERSET: 3×10 ON ALL
Lateral Raises
Alternating Front Raises
Tricep Kickbacks 3×10
FINISHER CIRCUIT: 3×10 ON ALL
Squat to Overhead Press
Mountain Climbers
Shoulder Taps
Push Ups 2xAMRAP
W4D5: Full Lower Body Circuit + Glute Burnout
CIRCUIT: 3×10 ON ALL
Hip Thrust
B Stance Hip Thrust
Seated Banded Hip Abductors
CIRCUIT: 3×10 ON ALL
Bulgarian Split Squats
Bodyweight Step Ups
GLUTE BURNOUT: 3×10 ON ALL (Banded)
Single Leg Glute Bridges
Frog Pumps
Glute Bridge
Fire Hydrants
I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!
Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!
WELCOME TO BLOGMAS!! I was inspired to do this by all the influencers I follow on Instagram and TikTok that are doing this on their socials. Not sure how I’m going to do this but bare with me because I am excited about it.
I’m going to give you guys a little run down on my past week, well the last four days! I posted a Daily Journal on December 1st about that day already but it basically was about goal setting, and doing that and getting it ready for the new year! I have a ton of goals, and I did find a couple templates that I will be trying out to help complete these goals next year. I cannot wait to print out these templates and add them to a binder! I’ll share the templates below!
2023 Trackers
After taking my time all day on the 1st to find those templates, I went to my first YOGA class! And it was so…AMAZING. I was so relaxed and peaceful, stretching and moving my body like that, and listening to the instructor take us through the session was so amazing that I know for sure that I will be adding it to my workout/get my body moving routine. I took my first class at Rootdown, and I loved that place. They had a 20classes/$20 going, so I signed up so I could try out a few classes this month before I actually buy some type of membership next year.
Speaking of the workout routine…oh boy…it’s been a STRUGGLE y’all. I went twice this week so far, which is good (I wanted to say “better than nothing”), and I’m on the fence about going today to get that last workout in before the new week next week and finish strong this week but I’ve really been trying to figure out what kind of routine I want to have. Like I know the basics, I want two upper body days, and two lower body days, but I have no idea which days of the week I want to go, what times of the day I want to go, or where to input a yoga class. I want two rest days a week at the least as well, it’s just all a mess, and I have to find one more tracker to add to those templates for my workout schedule. Because ya girl is struggling with this workout routine/schedule. I need to really work on discipline and that’s another goal for myself next year, I have all the motivation in the world but what I don’t have is, is consistency and discipline. I don’t want the gym to be a chore, but lately it has been and I don’t like it. So, I’m going to really sit down a work on this, either today or this coming week. I know, today, I am finding a template for some sort of schedule because I know it’s what I need to really focus on being active.
Anyways, about the rest of the week. It was a blur, but on the 2nd, I help my best friend, Kennedy, reorganize her preschool classroom! I was there, literally, from 8am to 6pm! 6pm! Do you hear me? Like I was there ALL day and took her out to dinner with some of our other friends and had a blast. We got a lot of work done and I really hope she loves her new classroom!
On the 3rd, aka yesterday, what did I do? I went to a craft show to support my beautiful step mom! She had a booth there, and I bought my first ornament for my boyfriend’s mom’s Christmas tree from her. It’s super cute, I’ll show you on the blog Instagram (PLEASE FOLLOW, link below!). Then that’s when I hit the struggle bus that I was talking about earlier about the workout routine. I was going to go yesterday, I really was, but I just did not want to. I chose to nap all day, then read, which isn’t bad because I like listening to my body but here’s the problem. My MIND was playing tricks on me and made me think my BODY didn’t want to go to the gym or be active in some sort of way but it was my MIND’S FAULT! I literally talked myself out of going to the gym in Dollar Tree! Dollar Tree? Tee…come on girl. We aren’t going to reach our goals like this. This is why I need a schedule, on paper, in checklist format, where I can check each day off in writing.
And last but not least, today. December 4th, a recap on my morning, I woke up, finished Ugly Love by Colleen Hoover, of course it was an amazing book and I love her so much. I do not think I’ll do a review on this one because I seen this more so as a fun read than an emotional connection like the three previous novels of Hoover’s. Then, once I got to the last few chapters of Ugly Love, I did get emotionally connected and teared up of course so, y’all know the drill already, lol. I did decide that I will be reading the Slammed Series, Maybe Series, Hopeless Series, November 9, and Confess by Hoover as well, might start today or tomorrow, stay tuned! I also made a bagel, chat with the bf this morning, had my cappuccino, watched Youtube and TikTok videos by my favorite influencers, and now I’m here for BLOGMAS!
P.s. I have been diving into the Bible! I am reading, for Advent, the Book of Luke on the birth and life of Jesus, our Lord! I’ve read chapters 1-3 and will read chapter 4 today!
So, there it is, my BLOGMAS recap of the last four days! I hope you enjoyed. I’ll probably skip posting my week of workouts today, but then again, who knows, I say that now but could post it anyways. So be ready for that. I also want to promise that my short story will be posted before Christmas, and if not, I promise before the end of the year. I will give you guys my first short story. I’ll make an Instagram relate date, countdown for y’all.
Follow the BLOG + INSTAGRAM (link below)! I love you all! Stay cozy fam! Thanks for all the follows and likes! Please continue! I’m off to they gym! XOXO.
And That's The TEE 