tricep extensions

My Fitness Shit

Alright so a LOT of people have asked me what I do to at the gym what my diet is what should you should do as a beginner etc etc. 

My Program
For my program I am currently working out 4 to 5 times a week. Each day that I go I focus on a different muscle group: Push (Chest/Triceps), Pull (Back/Biceps), and Leg day. I also focus on a power lift, which can be: Bench Press, Deadlift, Overhead Press, or Squats. Along with a power lift I do accessory movements to complement it. Sometimes i’ll add in a few ab workouts but I don’t focus on that and i’ll say why in a sec.

Examples of my workout plans:
Push Day: Bench Press, Overhead Press, DB (Dumbell) Incline Press, DB Shoulder Press, Pec (Pectoral) Deck, Dip Machine, Side Lateral Raises, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover, etc.

Pull Day: Deadlifts, DB Row, TBar Row, Seated Cable Rows, DB Curl, Rope Hammer Curl, Face Pulls, Lateral Pull Down, Reverse Pec Deck, etc.

Leg Day: Squats, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction. 

The usual amount of sets and reps is 3 sets of 15 reps for each of these workouts, HOWEVER, sometimes I will lower the amount of reps and increase the number of sets I’m doing if its a heavy day, meaning I will be lifting heavier weights because yay I am want to be stronger. 
Most likely this all sounds very scary and complicated but don’t worry! If you don’t know what these are just google them and if it looks fun to you then do it :)

My Diet
So my goal is to become lean, which is basically try to remove my fat as much as possible without losing too much muscle. To do this I need to keep track of what I eat. On the nutrition label of every food there is 3 macronutrients: Fats, Carbs, and Protein. This is important because I need to keep track of this if I want to lose fat. Right now I am eating about 600 calories below my BMI (Basal Metabolic Index) which is basically the amount of calories you need to go about your day. Google your BMI to find out how much you need :) I am eating 1600 calories a day AND I am trying to eat my weight in protein. Now I NEED TO DO THIS TO MAINTAIN MY MUSCLE MASS. Right now I weight around 130 lbs so I try to eat at LEAST 130 grams of protein. I am also limiting my fat intake to around 50g. I HIGHLY recommend you download the MyFitnessPal App!!! It makes it 10x easier to track what you eat!
So in short I am eating 1600 calories, ~130g of protein, ~200g of carbs, and <50g of fat
Now these numbers are dependent on your OWN weight, so if you want to find a good plan you gotta do some math okay? But yeah this is all I can think about at the moment. Good luck to everyone with their gains!

rules and tips for dating a hockey player
  • gotta start with burpies buddy
  • just rippin’ burpy box jumps buddy
  • 50 burpies, 50 pushups
  • 50 burpies, 50 pushups, stairs
  • protein break
  • just rippin’ drop sets
  • just rippin’ bent over, rear dog race, with head on bench
  • delts to die for buddy
  • just rippin’ cable rope overhead tricep extensions #NoExcuses
  • #BeachBody
  • Legs?
  • hate doing legs
  • let’s skip leg day

I think the best part about me is my gym clothes. ✌
My workout today was Batman:
Bicep Curls:
Hammer Curls:
Tricep Extensions:
Seated Dip:

~again, these are just my max’s ! 💕
I’m hoping that when I figure out my pbs on the majority of my favourite moves I can really start working towards bettering myself.
I must also stop being so afraid to do cardio in front of other people!! I dropped my phone on the treadmill and that was it, couldn’t do anymore… luckily it was at the end of the workout or my anxiety would have got the better of me!

Anyway!!!! How was *your* day? 😁💖

-p.s. this doesn’t count as my selfie @oxford-male @remyjr85

Workout Log 5-10-17

Today, I did something a bit different. Now that I’m getting a lot more serious and consistent with my routine, I’m starting to move away from the machines and focus more on dumbbells/barbells and learning some different moves and upping dumbbell weight more. Some of the machines will stay in my routine because I’ve found some are really quite good at their intended muscle group, but I feel overall that dumbbell/barbells get that feeling you really want–where you have to push your muscles to perform at the end of the set.

So, what I tried out today was a bicep and triceps routine. Tomorrow I’m going to do chest and shoulders. Friday, abs. Saturday, legs and back. Weekends, as they have been, will be longer and more thorough routines. Playing it by ear.

I also went ahead and recorded my morning walk onto this Fitbit record. I usually do treadmill warm up, but I didn’t know how long it would take this morning so I skipped it. I only have 30-40 minutes to spare at the gym before the work time rush begins, but it turns out I could probably still use about 5-7 minutes on warm up. 

Dumbbell Bicep Curls: 15 lb dumbbells 3 x 12 
Hammer Curls: 15 lb dumbbells 3 x 12 
Supine Bicep Curls: 10 lb dumbbells 3 x 12  (these were awesome)
Triceps Extension: 20 lb dumbbell (single) 3 x 12 
Triceps Bench Press: 12.5 lb dumbbells 3 x 12 
Cable Push Down: 40lbs 3 x 12 
Push Up: 35
Triceps Dips: 3 x 12
Walk Outside: 25 minutes ish

Playlist Picks: Y’know? I haven’t listened to Revelations nearly as much as some other Audioslave albums, even though I’m properly obsessed with their debut–but, there are some really good songs on it. Listening to “Moth” this morning. It’s soft, yet hard at the same time and I’ve always loved that quality in Chris Cornell’s singing. This is also an underplayed song from one of my favorite Guano Apes album. No more, though. “Wash it Down” is frickin’ awesome.

And, the story of this HR graph is “Drop me off at the corner, I’ll walk.” When you’re really into it and sitting is just killing your mood. 😄

Level 3: Workout Regimen

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

Monday - Chest/Triceps
A1. Bench press (4 sets - 1-2-3-2)
B1. Decline close grip bench (3 sets B-I)
C1. Incline bench
D1. Dumbbell chest press
D2. Dumbbell chest flies
E1. Dumbbell incline flies
E2. Single arm dumbbell overhead triceps extension
F1. Underhand grip chest press (machine)
F2. Left/right turn press
G1. Triceps pull down
G2. Cable flies
H1. Triceps dips
H2. Diamond push ups
I1. Chest flies (machine)
I2. Preacher triceps extension

Tuesday - Back/Biceps
A1. Assisted pull ups (warm up - 3 sets)
B1. Lat pull down (behind neck)
B2. Wide grip seated rows
C1. Lat pull down (in front)
C2. Close grip seated rows
D1. Dumbbell back flies
D2. Single dumbbell overhead raise
E1. Bent over back flies
E2. Dumbbell kneeling back lifts
F1. Seated rows (machine)
F2. Single arm lat pull down (machine)
G1. Upright rows (cable)
G2. Bicep curls (cable)
H1. Single arm lat pull down (cable)
H2. Bar straight arm lat pulls (cable)
I1. Single arm preacher curls

Wednesday - Leg Day
A1. Squats (4 sets - 1-2-3-2)
B1. Calf raises (4 sets - light)
B2. Single leg squat lunges (3 sets B-H)
C1. Deadlift (sumo)
D1. Single leg deadlift
E1. Leg press
F1. Glute press down on pull up assist
G1. Leg extension
G2. Leg curls
H1. Kick backs
H2. Seated calf press

Thursday - Shoulders/Arms
A1. Military press behind neck
A2. Single arm dumbbell overhead press
B1. Military press (in front)
C1. Upright rows
C2. Shoulder shrugs
D1. Seated dumbbell military press
D2. Dumbbell single arm preacher curls
E1. Lateral lifts
E2. Dumbbell single arm overhead triceps extension
F1. Overhand grip barbell curls
F2. Tricep kickbacks
G1. Overhead bar raises (cable)
G2. Side lateral extensión (cable)
H1. Biceps curls (cable)
H2. Triceps pull down (cable)
I1. Compound shoulder buster (light dumbbell)
-back flies, upright rows, lateral raises, overhead press (8 reps each)
I2. Bar shoulder wheel rotation

Friday - Chest/Back (combine Monday and Tuesday with your favorite 5 workouts for both chest and back, with supersetting a chest workout (1) with a back workout (2), all without Monday and Tuesday’s triceps and biceps workouts respectively)

Saturday - Legs (same as Wednesday)

Sunday - Shoulders (same as Thursday, without the triceps and biceps)

anonymous asked:

So now that I'm getting a gym membership (I just have to wait for my broken nose to heal), after I lose a lil bit of weight I want to start gaining some muscle and obviously I'm gonna have to do that by lifting weights but I have no clue where to start like what weights to lift to gain muscle where and how I should begin my journey I was wondering where you learned this stuff when you first started?

hmm okay so you wanna know which workouts build which muscles?

what muscles do you have? chest (pecs), abs, triceps, biceps, deltoids, trapezoids, lats(back), glutes, quads, calves. these are the muscles that people refer to in the gym generally (if you dont know them look up a picture) 

to work out your pecs, triceps, deltoids: usually a PUSHING motion is involved 
to work out your biceps, traps, lats: usually a PULLING motion
to work out your glutes, quads, calves: usually pushing which is self explanatory

Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover 
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover

Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lateral Pull Down,
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl,
Rear Delts: Face Pulls,Reverse Pec Deck

Leg Day: Squats, Conventional Deadlift, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction, Lunges, etc. 
(I feel these are self explanatory)

Abs: Leg Raises, Weighted Ab Crunches, Weighed Side Crunches, Planks, etc. 

2 Day Body Sculpt Workout For Women

This is a beginners routine for women who want to blast fat and tone up 🔥 simply alternate the days for an all over body sculpting workout 🍑

Day 1 (Legs and Cardio)

Barbell/Smith machine sqauts 4x12

Straight leg deadlifts/good mornings 3x12

Hip thrusters 3x12

Leg extensions 3x15

Calf Raises 2x20

20 mins on bike

Day 2 (Upper Body and Cardio)

Press ups 3x as many as you can do

Cable row/bent over Barbell row 3x12

Seated dumbell shoulder press 3x 12

Barbell curls 2x15

Cable tricep extensions 2x 15

Crunches 2x as many as you can do

20 mins crosstrainer

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

anonymous asked:

Do any trans guys have tips for losing weight when you don't have access to a gym/gym equipment? Because I really want to lose weight but have no idea what sorts of things I can do at home

Look into body weight exercises! Here is an article on good body weight exercises for weight loss you can do at home, it also includes programs you can follow from beginner to advanced. (I would recommend warming up with a brisk walk or with 30 second jumping jacks/burpees/high knees before these workouts to get your blood pumping) 

Also if you can invest in 8-10 lbs dumbbells there is a ton you can do with those including: bicep curls, overhead tricep extensions, arm raises, chest presses, and weighted lunges and squats. 

You can also try to include 20-30 minute walks into your daily routine, if you live near a big hill or large staircase try incorporating that into your route! Once you feel more confident you can try jogging sections of it (: 

Don’t forget to eat healthy as well! Fresh vegetables and protein are ideal, when you become active and your workouts grow more intense as you get more comfortable don’t be afraid to load on the carbs! You’ll need them for energy (: 
Also remember that you don’t need to eat less, just more of the right foods

Hope this helps get you started!


anonymous asked:

i want to tone up my body and feel strong again, but i don't know where to start. i cant really afford a gym membership right now. do you have any suggestions? i'm already on a good diet and have lost a lot of weight from it, but now i want to feel strong.

If you can’t make it to the gym, I do highly recommend you at the very least invest in a pair of dumbells!! and possibly a pull up bar! Here are some workouts along with what muscles they workout
- Push ups (chest/triceps)
- Bicep curls (biceps)
- DB lateral raises (shoulders)
- DB shoulder press (shoulders)
- DB rear delt flys (delts)
- DB pec dec flys (chest)
- DB tricep extensions (triceps)
- DB rows (back)
- Chair dips (triceps)
- Pull ups (back/biceps)
- Leg raises (w/ pull up bar) (core)
- Squats (can add db) (legs)
- Wall sits (legs)
- Planks (core)

1st day

Hi, guys. Let’s do the 1st day of working out. But first things first:

1. I always do abs and arms. 

2. I run 3 times per week (max). But if you guys run twice a week, that’s really good, too.

3. Don’t ever do more than you can. Respect your limits. If there’s something here you can’t do, don’t do it. Better take it slow and progress each and every day, than actually pull a muscle or something else and have to stop everything. That goes for running, too.

4. I follow the Darebee’s workout programmes. So, if you want to complement this a bit more, you can go to their website and get some really good ones. I fully recommend using their resources. And it’s all free.

Okay, now, for the 1st day.

It looks scary, but we’re not doing everything. I only do a line per day, so I can do abs every day and mix it with arms. So, today, I did the second line: leg raises, flutter kicks and hollow hold. You can do as many sets as you’d like, as long as you do at least 3.

Remember to take your time and not rush it. Take a 30 seconds rest between sets and a 2 minute rest between exercises.

For arms:

Use the weights you feel comfortable with. You should be able to do the exercises without extreme effort. That means, you should have a little trouble finishing the exercises (like, you arms are sore during the last set), but not so much that will hurt you. If you don’t feel a bit sore after it, you’re not doing it hard enough. But it’s just a bit sore. Don’t go using weights heavier than you should. Start light and go heavier bit by bit until you find the right weight.

Now, I mix the exercises up so I don’t feel too tired too soon. I also add some more exercises, so to get the results I want. So, what I did today was, in order:

. 5 sets of 20 leg raises
. 4 sets of arnold press (12-10-8-8)
. 5 sets of 20 flutter kicks
. 4 sets of push-ups (12-12-10-10)
. 5 sets of 20 seconds hollow hold
. 4 sets of lateral raises (7-7-6-5-)
. 4 sets of crunches *
. 4 sets of tricep extensions (6-5-5-4)
. 4 sets of V-ups (10-10-8-6)
. 4 sets of bench presses (12-10-10-8) **
. 4 sets of bicep curls (12-10-10-8)

* The 4 sets of crunches go as following:
     . 20 crunches
     . 10 side crunches (per side)
     . 20 sit ups

** You don’t need an actual bench press to do it. Just use the weights as if you were on a bench press.

After all that workout, it’s running day. I’ll tell you what I did, but each person has their own rhythm, so don’t force it. Go as slow as you need and a bit faster each time. 

But remember to run at least 30 min. That’s how long you need for it to actually do its effects.

I did:

. 15 min at 8.5
. 5 min at 6.0
. 5 min at 8.0
. 8 min at 5.5 (until I completed 4km)

Well, this is it for today. It seems like a lot, but it’s not. You should take between an hour to 2 hours to complete this. And this is a full workout, so even if you do this only 2-3 times a week, you already get a full workout.

If you guys have any questions, fell free to PM me. 

And don’t forget: don’t ever force it. Go as light or as slow as you need and then slowly find your own rhythm. Be safe, first and foremost. 

Today’s upper body circuit:

Lat pull down (wide grip): 4x8 SS overhead tricep extension 4x12 SS hammer curls 4x8 (each arm)

Dumbbell chest press 4x12 SS dumbbell flyes 4x8 SS kettle bell squat 4x12 (squeeze glutes at top)

Romanian deadlift 4x12 SS machine chest press 4x12 SS bicep curls 4x8

Bent over row 4x12 SS shoulder press 4x8 tricep pull down 4x8

Back extensions 4x12 SS lateral raises 4x8 SS cable pull through 4x8


Dumbbell triceps kickbacks are not ideal for hypertrophy (muscle growth) for a few reasons: 1.) The limiting factors are going to be gravity the strength of your shoulder adductors, not the triceps. 2.) The triceps are only going to be working through a very short range of motion. 3.) It’s easy to rely mostly on momentum and minimal muscle contraction. Instead, skull crushers, cable push-downs, and dumbbell overhead triceps extensions give you more bang for your buck. Stop wasting your time with this exercise.

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Triceps 6/23/17
5x20 each;
• Alt isolated cable pushdowns x1 minute,
• DB Skullcrushers w/inclined bench,
• Bent over DB kickbacks,
• Cable pushdowns,
• Cable pushdowns with an alt attachment,
• Inclined cable tricep extension,
• Declined cable pushdown,
• Nautilus tricep extension machine,
• A different nautilus tricep extension unit,

• After those I did a combo movement of Seated skullcrushers, lying skullcrushers, close grip bench w/ a 20lb barbell. I would get 20 reps per exercise and did this 5 times.

anonymous asked:

When you first started weightlifting how did you know how many reps and sets to do, how much weight etc?

for accessory movements like bicep curls and tricep extensions i started with a weight that i was comfortable enough to do 8 reps for 3 sets with and would generally work up until i could do 12 reps comfortably and move up to the next 5lb increment (ex going from 10lb db to 15lb db for curls) 
for compound lifts like bench press i started with the bar and did amrap (as many reps as possible) until i could hit 10 reps comfortably and then i would add 5 lbs to each side and do the same 

for beginners id reccomend these rep schemes: 
3 sets of 15 reps or 4 sets of 12 for accessory
4 sets of 8-10 reps for compound 


Did chest and tricep today! Also did 40 minutes of cardio. Sprints later too. Let me know if you try some of these out! The one arm cable pull downs kill! The cable tricep one also kills 😬! I’ll mention the exercises I did not in the video as well. For the tricep pull downs you shouldn’t your whole body shouldn’t really be leaning into the machine. You only cheat yourself by using body weight. Also try not to let your elbows come up to get more of the isolation part of it.
•tricep rope pull downs 3x15 (last set till failure)
•single arm pulldowns 3x12 (last set till failure)
•standing dumbbell tricep extension 2x15
•cable lying tricep extension 3x15 (this also works your core like crazy)
—–not in video
•dumbbell flys 3 warm up 3 real x 12 (last set till failure)
•incline dumbbell flys 2x12
•straight arm dumbbell pullover 3x15

40 minute cardio 20 in beginning right after preworkout. 20 after lifting.
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