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Ambers fitness log

Just a girl and her workouts!

Category Archives: PR!

So today was deadlift day since I took a rest day yesterday! In the past 3 days ive worked 30 hours and!

Deadlift: 175lb x5, 195lb x3, 220lb x1+ (I got 2 singles) This ties my max for deadlift- and I got it twice!!
GHD situps from parallel 3×20
Kettlebell deadlifts 3×20 @ 24kg
18 dead hang pullups (Patrick was doing max rep pull ups, so I decided to see if I could beat him. I did!)
Kettlebell swings (light) 3×15 @ 12kg


5am: Did yoga at home for 30 minutes
Deadlift (5 weeks)- 150lb x5, 175lb x5, 195lb x5+ (I did 7! really great for me!)
glute ham raises 5×10

short and sweet at the gym….getting late and running out of time

breakfast: chicken sausage, 3 egg whites, 1 whole egg
snack- scoop of protein
lunch: turkey patty, 1/2 chicken sausage, piece of cake =)
snack: cherries, nuts
post workout: shake
dinner: pork bbq and broccoli


Its Friday!! 4 day weekend begins now!

4am- 20 min treadmill walk
4pm- squat: 100lb x5,  110lb Rx, 125lb x1+  (I got 3! Pretty big PR for me!)
Safety bar squats 5×5 (safety bar is 75lbs, pictured above)
Laying leg curls 3×10 with 25lb plate

Peri workout- bcaas
Breakfast- egg white/oat pancake
Snack- protein shake
Lunch- baked salmon and broccoli
Peri workout- rice and bcaas
Post workout- shake
Dinner- burger wrap and fries

Shhh……I got a secret! Wanna know what it is?………………So I ordered another bikini sunday……….its becoming quite the obsession! My intentions are to wear it in my next bikini show. Thats right I said it…..I am pretty sure I am going to do the mid atlantic classic september 24th. Bikini pics for sure when that comes in. Also I have a few photo shoots in the works with 2 local photographers, cant wait!

4am- 20 min treadmill walk
5pm- Deadlift- 170lb x5, 195lb x3, 215lb x1+ (I got 3 reps! huge PR for me! They felt great today!)
Lunges 3×10 each leg holding a 20lb dumbbell in one arm
Leg extensions (my take on 21 gun salute) 4 sets of 7 lower half, 7 upper half, and 7 full extension (4 plates, 3 plates, 2 plates, 1 plate)
Hamstring curls 2 sets of 7 upper half, 7 lower half, 7 full curls (4 plates, 5 plates)
Decline crunches 3×15

peri workout AM- BCAAs
breakfast- 3 egg whites, 1 whole egg, 1/2c oats, 1/4c blueberries, coffee
snack- morning shake
lunch- beef patty, asparagus, rice
pre workout PM- rice cake, iced coffee
post workout- shake
dinner- organic chicken hot dog, ground pork, okra, sweet potato, avocado

Had a day off work today so I got to relax all day before the gym tonight! It was great! I think I have almost talked myself into competing in another show, this time figure class. Ill keep you updated. If I do one It will probably be a couple of months away, if they even still have shows that late- I will have to check. I also want to do a full power meet sometime this year. Lots of things to look forward to! We are going on another cruise mid october and thought it would be another great reward to look forward to.

Bench (5 week)
85lb x5, 100lb x5, 110lb x5+ (I got 7 reps which is a 1 rep PR!)
5×10 dumbbell bench press (20lb-25lb-30lb-30lb-30lb)
1.upright row 12 reps
2.front overhead press 12 reps
3.rear delt flye 12 reps
-no rest between exercises, minimal rest between sets. 3 sets total using 10lb dumbbells for the first two sets and 5lbs for the last set
Seated low cable row 3×15- first set used 30lbs, last two sets used 40lbs

Breakfast: morning shake
Lunch: 6oz ground pork, zucchini, eggplant
Snack: “okra chips” from earthfare (basically dried crispy okra deliciousness), handful of nuts
Pre-workout: 3oz sliced turkey and hummus, more okra chips, rice cake
Post-workout: protein shake
Dinner: 1/2 beef patty, 1 organic Italian sausage, zucchini, eggplant

What a difference 5 years makes!

Morning Cardio-back at it!
4:30am- 10 sets of 5 pull ups, 5 push ups, 5 weighted lunges (holding 25# dumbbell in one hand & alternating every set), 5 kettlebell swings 24kg. Straight through, no rest

Deadlift-sumo (5 week)
145lb x5, 170lb x5, 195lb x5 (heaviest Ive gone for 5 reps!) -reset between each rep
Speed pulls 135lbs – 4 sets of 4 reps each (2 conventional, 2 sumo)
Glute-ham raises 5×12

4:30am- BCAA’s
6:00am- 1/2c oats, 1/4c blueberries, 3 egg whites, 1 whole egg, maple extract
10:30am- shake (the usual morning shake)
1:30pm- roast beef, hummus, okra, handful of nuts, bite of rice
5:00pm- rice cake with 2T almond butter
7:00pm- post workout shake, larabar
8:00pm- 1/2 beef patty, 3oz flank stank, asparagus, 1/2 wild rice, vitamins

Back to the gym today….

Military Press (5 week)
55lb x5, 65lb x5, 70lb x5+ (I got 7 reps, thats a 2 rep PR!)
49 push ups, 49 lunges, 49 pull ups
Dumbbell Military Press 5×10 (25lb-25lb-20lb-20lb-20lb)
1.Cross-body hammer curls 15lbs- 10 reps
2.Arnold Press 10lbs- 10 reps
3.Lateral Raises 5lbs- 10 reps
– 3 sets

6:00am- 5 eggs (3 whites, 2 whole)
10:00am- Shake (Blueberries, spinach, ice, almond milk, 1.5 scoops protein powder, cocoa powder, mint extract, water)
1:30pm- 4oz low sodium roast beef, asparagus, handful of almonds
5:00pm- post workout shake + 1/2 serving ovaltine
8:00pm- turkey burger and okra, vitamins