Super Set Saturday - Week 1

Welcome Back!!!!!

As I stated in my introduction post, I will be providing weekly posts to give you awesome readers more insight into what I do on a weekly basis, while also including some of the people who have inspired me along the way.  Always open for comments, suggestions and questions which I will also include in my weekly updates.  So sit back relax and Thank you for spending a short amount of time with me this week.

Quote of the week:

Most important thing is to get rid of doubt, If you got doubt in what you're doing it's not going to work. - Nipsey Hussle

For a long time I always doubted being able to start and move the needle on this weight loss journey. Once I started slowly removing the doubt, and made up my mind I wasn't going to fail the results are before you today.  So whatever you are doubting in life, know it could be holding you back from greatness.

Workout of the week:I figured for the first few weeks I'd give you a glimpse of my workouts, and this week I'm spotlighting the dreaded LEG DAY.  

Cardio - 10 minute warm up cardio (I chose bike as it gets the blood flowing in the legs)

Leg Curls - 3 sets 10-12 reps with a goal of raising the weight each set.

Leg Extensions - 3 Sets 10-12 reps
Squats - 3 sets 8-10 reps (I use a squat machine vs traditional squat rack, still recovering from a knee injury)
Leg Press - 3 sets 10-12 reps increasing weight each set 
Crunches - 50 crunches in any order just get them done
Leg Extensions - Crazy 8's as I like to call them, 8 reps each leg, then 8 reps with both legs.  When doing both legs try to control your movement and slow down.  Do this for 3 sets
Seated Leg press - Same as Leg extensions above, 8 reps each leg followed by 8 reps both legs.
Cardio - 10-15 minutes cardio of choice.
Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.

It is important to remember every few weeks to switch up the workouts a bit, this is my current leg routine would love to hear some input from you all about what I should do next.

Meal Prep of the week:

Kept it simple all week, breakfast was a 4 egg omelet with sausage, ham, onions, jalapenos, Spinach and cheese, topped with smoky hot sauce.  

Dinner this week was deconstructed Philly Cheesesteaks, essentially shaved beef, onions, peppers, mushrooms with melted provolone and cheddar cheese in a bowl.
Snacks this week were Sugar Free Jell-O topped with some heavy whipped cream.

Saturday Splurge day - On Saturday I always treat myself as a way of congratulating myself on another great week.  This Saturday I stopped into Blaze Pizza and got their Keto crust pizza with a bunch of meat toppings.  Then grabbed a pint of Rebel Ice cream (Strawberry flavor) which I got through about 1/3 of before I had to tap out, if you've never had Rebel Ice Cream give it a try hands down the best "diet" ice cream I've ever had.  

What I'm excited about next week:

PHILADELPHIA!!!! I've been planning this trip to attend my first ever Philadelphia Eagles game at Lincoln Financial field for a year now with some close friends.  This trip planning was a huge part of the fire that motivated me to get to where I am today.  Next week I'll update with a couple of pictures from the trip, as I'm determined to climb the Art Museum (Rocky Steps) and a few other locations. 

Question of the Week: 

When you first started, where did you go to learn and develop your workout plan?

Man I spent hours on youtube, bodybuilding.com, kagedmuscle.com, just trying to find what I felt would work for me.  What I started with is completely different than what I'm doing now, I dreaded having to do cardio, loved the pool so I did a lot of pool cardio to start, easy lifting tutorials and just kind of pieced it all together.  I found out it was ok to fail multiple times till I found out what was right for me to be doing there.

Shoutout of the week:

This is going to be a space where I shout out someone or multiple people that have really helped motivate me along the way.  

The first shoutout goes out to a group of people I affectionately call my Fuel Friends. 

Nick F and Billy C without our group text I'm not sure I'd be driven daily, you guys get up early and push the envelope as the sun is coming up and I'm beyond thankful for that.  You guys have been there since day 1 when I couldn't finish a round of golf and walked off the course dejected, and humiliated.  I broke down in my car that day and decided never again.  Thank you for continuing everyday to push me when I don't want too.  Hope I've been able to spark you guys a bit each day as well.  You guys were also there with me through the tough times in my life that I mentioned last week and encouraged me and lifted me up when I was down.  Your daily 5k runs inspire me to hopefully get out there and run with y'all someday.  Your journeys have been equally as exciting to watch and I'm glad to not only call you guys friends but family.  #stayhard #fuelfriends 

See you all next week!