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workout videos

BACK ATTACK Motivation Workout | VLOGMAS DAY 13

BACK ATTACK Motivation Workout | VLOGMAS DAY 13

BACK WORKOUT with a sneak peak of the cookies I am making for tomorrow's VLOGMAS episode! :D

CHEST DAY Motivation Workout | Vlogmas Day 7

Music is my biggest motivator when it comes to summoning energy in having a really good workout.
Enjoy this motivational CHEST DAY workout video that motivated MYSELF as I edited it - ha ha!

Song: All I Need - Vanze, Balco, Fransis Derelle feat. Brenton Mattheus

Pull-ups & Eating Cow Heart | VLOGMAS DAY 2

Pull-ups & Eating Cow Heart | VLOGMAS DAY 2

In this vlog, I give you a view into what I explain how I came to eating COW HEART, and show you a great back workout!

Bad Blood & Back Workout

Bad Blood & Back Workout

IF YOU ENJOYED WHAT YOU SAW, PLEASE *LIKE* THIS VIDEO! *SUBSCRIBE* TO BE NOTIFIED OF NEW ONES!! :D

After starting the day off on the wrong foot, I decide to change my perspective and smash out a good workout.

ASF2015: DLB's Prejudging, meeting DLB & Arnold...& my pull-up challenge FAIL

ASF2015: DLB's Prejudging, meeting DLB & Arnold...& my pull-up challenge FAIL

SUMMARY of our weekend away in Columbus, Ohio for the 2015 Arnold Sports Festival!
Got to see Dana Linn Bailey at prejudging ...briefly :(...then met Rob & Dana later on!
I got to shake Arnold's hand !!!!!!!!!!!! :O
I failed at a pull-up challenge...
I randomly did cardio...
ALL IN A DAY's TIME! :)

How To Make My Low-carb Wrap & Legs Volume Day (+ bonus interlude dance :P )

How To Make My Low-carb Wrap & Legs Volume Day (+ bonus interlude dance :P )

Didn't you know that in-between-set dancing increases your gains by 98%?? :P 

Preferentially, what allows me to adhere easily to my nutrition plan (especially when in a caloric deficit if the goal is fat-loss), is delaying my breakfast until closer to lunch (Intermittent Fasting). Along with eating lighter in the first part of the day, I usually save my carbs until early evening (mostly post-workout).

02.04.15 | Lower Body!

02.04.15 | Lower Body!

The Workout:

This workout was focused on Lower Body Strength sets:

- Sumo deadlifts 3x3 superset with power kettle bell swings

- Hip Thrusts 3x5 superset with power kettle bell swings
**I normally use a step for hip thrusts, but that was MIA ... so I resorted to hip bridging...I much prefer hip thrusts though.**

Pull Day

Pull Day

HERE IS MY PULL-DAY OVERVIEW: 

Pull-ups (strict and modified with rings), bent-over barbell rows, face-pulls and inverted rows with the rings & dog curls :P (if you watched to the very end of the video).

I usually do 3-5 sets around the 10-12 rep range - I love doing voluminous back sessions!

Leg Day with Ray!

Leg Day with Ray!

Still getting used to this whole VLOG thing... Derek designed this workout specifically in a way to make my glutes sore. It. Was. Killer.

From Derek:

The split Rach is doing right now is designed specifically for glute and lower body growth and has Rach doing 3-4 workouts per week targeting the glutes and lower body and 2 workouts for upper body. The workout split is based mainly off of information I've gathered from Bret Contreras' blog (here) as well as a few podcasts he's been on. If you're looking for glute growth, Bret Contreras is the man to follow!