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! ☀️
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.
This week was a short one y’all. I got three amazing workouts in this week which is good, and I’m proud of myself for going. More rest days than I wanted but, oh well. Yes, I am kind of sad that I didn’t go 5 days this week, and kind of beating myself up a bit for not going at least four days this week, but I’m working on being more gentle with myself, and more kind with my self-talk. Is anybody else’s little voice in their head bullying them? Because, guilty! So, I’m promising myself that I’ll be a lot nicer to myself. With that being said, here’s this week’s WEEK OF WORKOUTS!
Day 1: Glutes
SUPERSET:
Barbell Glute Bridge 3×12
Banded Hip Abduction 3×30
DB Box Step Ups 3×12
Weighted Back Extensions 3×20
BANDED GLUTE BURNOUT CIRCUIT:
Fire Hydrants 3×15
Glute Rainbows 3×10
Banded Clamshells 3×10
**now that I’m writing this, I think I did 3 rounds instead of 2 like Brittany Lupton’s program called for, dang it lol, well extra work for me, and YOU, hehe!**
Day 2: Back + Biceps
Barbell Row 3×8
Inverted Row 3xAMRAP
Lat Pulldowns 3×10
Single Arm Bent Over Rows 3×10
Hammer Curls 3×10
Single Arm Rear Delt Flys (cables)
CORE CIRCUIT: 2 rounds / 45secs on 15sec rest on all
High Plank Knew to Elbow
Leg Raises
Deadbugs
elbow to knew Fingers to Toes
Heel Slides
Day 3: Glutes + Hamstrings
Romanian Deadlifts 3×8
DROPSET:
Bulgarian Split Squats 3×10 (I use a 10lb barbell plate to hold in one hand)
Bodyweight Bulgarian Split Squats 3xAMRAP (drop your weight and go to failure)
Weighted Back Extensions 3×12
Leg Curls 3×12
Abduction Machine 3×20
And there it is folks! I know I’ve said this a lot but HUGE thanks to Brittany Lupton’s Workout App! Her programs have really helped me advance in my workout sessions. I’ve built so much confidence in myself, much more physical strength, and more love for my fit journey! Thanks Britt! You’re the best!
P.s. I’m going to my first official YOGA class tomorrow! Stay tuned for that, I’ll let y’all know how it goes, and how I plan to implement that into my workout routine!
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And That's The TEE 