Week of Workouts: 3 Day Split💪🏾

Day One, not one day! 🔥

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! ☀️

xx,

And that’s the TEE☕️🩵

Week of Workouts

Welcome back to a week of workouts with TEE💪🏾

Back & Biceps

5 min warm up

Pull ups 2xamrap (1 unassisted, 1 assisted)

SA Front row pulldows 4×10

Ez Bar curls 4×8

Rear delt machine 4×8-10

Seated Row 4×10

Alternate Hammer Curls 4×8-10

Quads & Glutes

5 min warm up

Leg Extensions 4×8

Leg Curls 4×8

RDLs 3×12

Sumo Squats 3×20

SL Kickbacks 3×10

Chest & Shoulders

5 min Warm Up

Chest Press 4×8

Shoulder Press 4×8

Chest Flys 4×8

Lat Raises 3×10

Incline Press 3×12

Boyfriend Workout

5 min Warm up

Back Extensions 2×25

Bicep Curl Machine 1×20

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!☕️🩵

Week of Workouts

Welcome back to a week of workouts with Tee!

Arms & Legs!

5-10 minute warm up

Shoulder Press 3×10

Bicep Curls 3×10

Tricep Extensions 3×10

(up that weight babe if you can for all 3 of these exercises, don’t short yourself if it feels too easy😉)

Bulgarian Split Squats 3×10

Superset the next two:

Sumo Squats w Sumo RDL’s 3×10 (so do 10 sumo squats AND 10 RDL’s three times)

Back and Chest!

5-10 minute warm up

Pull ups 2XAMRAP (unassisted)

Row Machine 3×10

Mid Row Machine 3×10

*Cannot for the life of me remember what the third back exercise was🙄😂 so either do Single Arm Rows or Bent Over Rows*

Chest Press Machine 3×10

Chest Fly Machine 3×10

Incline Press Machine 3×10

Quads and Glutes!

5-10 minute warm up

Leg Curls 3×10,12,15 (more reps less weight)

Leg Extension 3×10,12,15 (more reps less weight)

Leg Press 3×10,12,15 (more reps less weight)

*I believe Tae and I wrapped it up there because we were short on time and needed food 🤣 TALK ABOUT QUICK AND EFFECTIVE*

And that’s your famous week of workout with Tee and Tae !! I will make sure to write these workouts down as I go so that I am able to give you a full rundown of each thing I/we do at the gym! I also did Yoga one of the days this week to have an active rest day in there as well. I did mess up the side of my foot somehow this week, so I will be doing less leg days this coming week and more upper body and lower body mobility and physical therapy for my legs! See ya next time on AND THAT’S THE TEE ☕️🩵

Back & Biceps 💪🏾🖤

5-10 minute warm up

Pull ups 2XAMRAP (unassisted)

Lat Pull Downs 4×8 (go up in weight each set)

Alternate Hammer Curls 4×8

Single Arm Rows 4×8 (Up the weight if it feels light! Don’t fret😉😉)

Ez Bar Curls 4×8

Rear Delt Flys 3×12 (**upgraded lift: I alternated grips each set to work the multiple sides of the delts, so palms facing in, palms away from you, palms facing behind you)

And that’s your famous workout with Tee !

Goodbye 👋🏾 April, Hello March 💪🏾

Alexa, play “Shoulders” by for King and Country.

“There’s nothing wrong with staring over.” That phrase resonates with me right now because I feel like I’m due for a restart and refresh. I am a firm believer in the mercy of God giving us another chance, to repent and ask for forgiveness, and witness His faithfulness. So, Lord I beg for your forgiveness, your mercy and really appreciate everything you do for me! Because without you, oh Lord, I shall not prevail (I can’t make it without Him🥹🥲). And I won’t apologize for sharing my faith! This faith, that I have, has grown so much this year; and I’m so proud of myself.

That being said, I want to say goodbye to April, and Hello May! This month will be filled with reading the Bible, praying more often than already am, lingering in God’s presence by taking notes as I read the word, doing devotionals. Also, I want to get back into reading romance novels again, it’s been SO long since I’ve just sat down and read a book, for fun. This month will also be filled with rest and being more active too! The gym is so much fun again since having a workout buddy! My cousin and I have so much fun together there and it’s so restoring! ❤️‍🩹

Let this month be the best one yet! Let me end with a prayer,

Dear God,

I thank you. I thank you for all that you do for me. Taking me to my knees and bringing me so much mercy and grace. Your word has been the biggest blessing to me this year; the book of Genesis was AMAZING, I learned so much! And the fear of You, oh God, makes me tremble. Tremble in Your Presence. Again, thank you for all that you do for me. Leading me through, giving me signs, strength, and love. Thank you for holding my hand, Jesus,

I love you, oh Lord.

Praise be to “I Am who I Am.” Jehovah Jireh.

In Jesus name,

Amen!

Update on TEE☕️🩵

What I’ve Been Up Too

Hello, and welcome back to the blog! Ahh it’s been so long. So without further ado, I want to give you a little update on what 2024 has been like so far me. Firstly, I’ve been getting closer and closer to God. How? Well, I’ve been reading His word, the Bible, and studying it. Taking notes and writing the lessons of each chapter I read.

Speaking of reading, I’ve already read 5 books this year already. My goal for this year is to read at the least 25 books, because last year I was able to read 28. So, I’m hoping I can beat both, but I think this year a bit busier than I’ve expected it to be 😉. ALSO, how could I forget God’s biggest blessing for me this year! My new job! I waited for this door to open, listened to God, and let God guide me right into this new company I’m working for now. They had all the right things, and felt the best for me, and I accepted the position. I’m still a Director of childcare, but I’ll have more responsibilities than I’ve ever been granted before and I’m ready to tackle it, day by day!

Now let’s get into the toughest thing I’ve been dealing with year. My fit journey. Ya girl just isn’t getting up at 5am to workout, she isn’t going 4 days a week, and you know what else she isn’t doing? Eating the best. But that’s okay. I give myself grace because God said so. My main goal now, starting today, is to go even when I don’t want to, especially if I have time. Lately, this year, I’ve been going 2 days tops a week to the gym, and although that is less than before, it’s still consistently. So, I’m counting that as a plus! My second goal, is to choose healthier options to eat vs. the junk food. Ya girl is a chronic snacker, for sure and that’s my own problem😄.

Before moving on with things to be grateful for, I want to state that I’m still practicing Spanish and singing. I’m still going to bed at a decent time, taking my vitamins every morning, drinking my water daily (need to drink more), I’m still doing devotionals, and having prayer time with God each morning/day. And I love that for me. My life is good! And I thank GOD for that!

3 Things I’m Grateful For!

Landon, my handsome protector boyfriend. I cannot believe how wonderful these three years have been. He’s such a great and honest man. He only wants best for me and us. I love him dearly, and he’s saved me from myself, my nightmares, my fears, and doubts. I love you, LCG! 🥰
Port City Church. My church home. I love this church with my whole heart! They’ve welcomed me with open arms, just like our loving God told them to. I adore each woman in my small group. And I appreciate Anika and I’s friendship and JP for believing in my singing voice to praise our GREAT GOD above!! I truly am blessed for PCC 🎤🩵
Finally, best for last. I’m grateful for my awesome God and His son Jesus. For all the blessings, miracles, lessons, and so on. I will wait on the Lord. He will never forsake me! Amen!

Thank You

Thank you for coming to my blog if your new, and thank you for coming back to my blog if you’ve already been here. Follow, like and sub to my pages! I have so much for you to see and read! Here’s to season 2 of And that’s the Tee🥂☕️🩵!

With love💋,

And the the TEE👩🏾‍💻💙☕️

Goodbye , 2023!

Dear God,

I am so thankful for everything 2023 had to offer. I am so thankful for my church home, Port City Church. I am so grateful for everyone I had to lean on this year. I am so thankful for all the blessings You gave me this year. Thank you. Thank you Lord, for Your never ending faithfulness. I cry out to You, that I don’t look back. That I don’t dwell on the past. That I rise up to all the greatness you have planned for me in 2024!

“Burn the ships, and don’t you look back!”
ForKingandCountry

It start’s tomorrow, and I’m ready, my God. For WHATEVER it is that You have planned! So, here’s to 2023 and 2024!!

In Jesus Name, your only begotten son,

Amen! 🙏

“If you can’t let go of your past, you can’t take hold of your future.”

Pastor Steve, PCC

I pray that everyone be thankful for 2023 and even more for 2024! Who else is ready? To crush new goals? To read more books? To eat more clean, but not have a bad relationship with food? To move your body more? To REST? To have UNHURRIED peace? Because this girl, right here, is!

I love you all! ☺️💋🩵 Thank you for all the follows, likes, shares, voting on polls, watching my crazy reels and videos! I couldn’t do this, without you!

And that’s the Tee👩🏾‍💻💙☕️

“Look up child!”
Lauren Daigle

P.s. Follow all my links for more on ATTT🩵☕️

Season 2 BLOGMAS Pt. 1

Week of Workouts: Workout with Me!

LEZZ WORKOUT TOGETHER! 💪🏾🙌🏾👏🏾 (PSA🗣️, I’m no fitness trainer, but I do follow Brittany Lupton, who is, and other trainers as well! Also I’ve been in the gym for YEARS, and know what I’m doing and capable of!)

W1D1: Back + Biceps (aka Pull Day!):

Pull ups 2xAMRAP (for me first set was normal grip (meaning: palms facing away from your body), second set was neutral grip (meaning: palms facing in))

Lat pull down 3×10

Chest supported rows 3×10

Superset 1:

Ez bar curls 3×10

Rear delt flys 3×10

Superset 2:

Alternating Hammer curls 3×10

Bent over rows 3×10

W1D2: Leg + Core Day (glute and quad focused):

SL RDLs 2×15

Deadlifts 3×10

Squats 3×10

Bulgarian Split Squats 3×10

SL Leg Press 3×10

Core: 2 rounds

Dead bugs 10 reps

Bird dogs 10 reps

Leg drops 10 reps

Crunches 10 reps

W1D3: Chest/Shoulders/Triceps + Cardio Day (aka Push Day!)

Chest Press 3×10

Shoulder press 3×10

Chest flys 3×10

Tricep Pushdowns 3×10

Cardio:

Stairs Level 5 for 5 mins

Treadmill Walk for 10 mins

Please rest as needed, listen to your body! If you choose active rest for some of the other days that are workout days, go for a walk, do yoga, or anything else your heart desires! Or literally just rest and take the day off!

Four the fourth day (I chose to do this for the first day this week, but will be switching that to the fourth from now on) you can do some type of HIIT TRAINING! For example, my “sad girl workout”🥲 this week was from Brittany Lupton’s EMOM workout! It was an amazing example of what to do, I just was not properly prepared for it on Monday. I didn’t eat nutritionally, I was dehydrated probably as well. So I will be giving this a try again to redeem myself! Speaking of redeeming yourself, here’s how I come back from a workout that I don’t think was my best. Firstly, have an amazing support system and people you can go to that will still give you some good advice and tips and let you know you’e doing great still. We all have these kinds of days, so don’t dwell on it. Secondly, make sure you have a good workout routine and good goals that are easy to accomplish! For instance, I went home right after that “not so good” workout and wrote down my ideas for the remainder of the week, shown above! Then, I made sure my meals were nutritionally balanced and more Whole Foods! I made sure to up my water intake, etc. Thirdly, once in the gym with the good routine and balanced diet, I made sure to dial it back a bit (lessen weight, lessen sets, and reps!) and find good form and mind and muscle connection! I’m doing my push day right now I was draft this out in my notes and I can tell the difference in my form with less weight and less sets!! I came back strong this week after that “not so good” workout! And I pray this next week I can redeem myself again with Britt’s EMOM workout!

I pray you find this helpful and continue to do what’s best for you! My goal is 3-4 times a week and I was able to do that this week!

Have a great week, and catch some gains! 💪🏾👏🏾🙌🏾

And that’s the Tee👩🏾‍💻💙☕️

P.s. Follow all my links for more on ATTT🩵☕️

Blog Refresh 🪴👩🏾‍💻

Today I wanted to come on here and talk about my blog, the website and what it’s actually about! This blog is supposed to be about me and my life, and I’ve planned to create that vision for you all! I also use Instagram to post a lot of my content. But I do want to get back into my website and dedicate more time to that. For one, I pay for it. Two, I loved it so much when I first started creating it!! And I want to get back into that. So without further ado, please take time to read exactly what my blog is all about! 🙌🏾☕️!

My Diary!

This has so much meaning to me! Because this is where I post the most of my life at. What I’m going through, what I’ve done, events, etc. I love the Tee Diaries, because that’s where all my thoughts and feelings go. Some posts are short and sweet, and some have more meaning to them. With the diaries (also a ton of highlights on my Instagram as well, go check those out! Link below), I want to be as real and honest as I can be. Sharing my tips, tricks, and tactics to this thing we call life! Below will be some recent and past links for you to take a look at if you’re new here!

My Fit Journey!

Oh Fit Journey🥹what a journey you’ve been! This year alone, has been a great time! I’ve leaned soooo much about myself these past 8 months of 2023, and that’s not even where my fit journey began, it’s been YEARS, I don’t even remember when I actually started? Maybe 2015-2016? I’ll have to look back at that 🤔. Either way! Here we are, this section of the website is where I posted my routines that changed a lot, my motives and goals, and how I planned to get back in the gym after my hip injury/recovery. I’ve come so far with this fit journey and I want you all to go back take a look, links below. This is where I plan to continue sharing my routines and explains of my workout splits so that you can have examples and follow along and workout with me!

My Reviews!

As far as reviews go, this can be about my favorite products, clothing, books, movies, etc. Here I just give a short and sweet a review on something I’ve wear, seen, or read. I have a few already, that I’ll post below for you to go back to too. This is a great place to go for references on my favorites lists!

My Recipes!

This one is the most yummy!! 🤤 Ya girl loves to cook and bake (a little bit😅 I’m no baker 👩🏾‍🍳) but I do love to cook! I’ve saved some of my favorite recipes and I’ll link them below! And I’ll continue to do so, I’ve learned a few new ones so I’ll post those as well coming up!

My Interviews!

Here was a place I wanted to interview people on their careers! I’ve only done one and it was with my step sister on being a stay at home mom and she ROCKED it (I’ll share below)! I do have two or three others I want to do so I’ll get on that!

Q+A with Kaysie

My Short Stories!

Listen y’all! I’ve wanted to be a writer for so long but it just never happened so here I am as a blogger 👩🏾‍💻😂! Anyways, I do have a short draft but HATE it lol so I didn’t post it and probably won’t post it. But I do want to get back to writing. It was my passion other than fiction romance novels, I wanted to write my own. And I have but never published. Young Tee did so good on her old stories! I love reading them and editing now as my older self (but I haven’t in a long time, few years maybe?) because I have grown so much. I even took almost all the writing courses GVSU offered! So I know what I’m doing, I just have done it! Maybe by the end of the year or early next year I’ll have something for ya. Yeah I’m trying to convince myself 🤣 so what!

But with all that being said, that’s what this blog, MY BLOG, is all about. Just taking you through life with me and I hope you’ve enjoyed it and come to enjoy it even more!

God gave me this blog for a reason and I intend to use it! 🩵☕️

And that’s the Tee👩🏾‍💻💙☕️