My Gym Playlist

What’s up everyone?!

Happy Monday! I hope you all had a better weekend than what I had. I was stuck at home feeling really crappy from this cold I caught on Friday night 🤕, which is why I wasn’t able to post on Sunday like I typically try to do. But I’m starting to feel better now, so I’m working on this post while I have some downtime at work! 🙂

If you remember from reading my last post (8 Tips to Staying Motivated), one of the things I suggested was listening to music that not only makes you feel good, but also makes you feel like you can kickass throughout the day. In that post I mentioned that I wanted to be able to dedicate a complete post to the music that I typically tend to listen to, to motivate me not only in the gym, but in the mornings while heading to work, etc. So that’s exactly what I’m going to be doing today!

I managed to narrow them down to the 50 songs that I seem to go-to the most when I want something to really get me excited for my workout and in general. Also, some of these songs may be kind of “old”, but I’m a throwback music kind of girl so 🤷🏻‍♀️.

These are in no particular order:

  1. Run It! By Chris Brown (feat. Juelz Santana)
  2. Turn Up The Music By: Chris Brown
  3. Limbo By: Daddy Yankee
  4. Confident By: Demi Lovato
  5. Danza Kuduro By: Don Omar (Feat. Lucenzo)
  6. Remember The Name By: Fort Minor (Feat. Styles of Beyond)
  7. F*ck Up Some Commas By: Future
  8. Me, Myself & I By: G-Eazy & Bebe Rexha
  9. No Role Modelz By: J. Cole
  10. Work Out By: J. Cole
  11. Talk Dirty By: Jason Derulo (Feat. 2 Chainz)
  12. Run This Town By: Jay Z (Feat. Rihanna & Kanye West)
  13. Power By: Kanye West
  14. Famous By: Kanye West
  15. Let’s Go By: Calvin Harris (Feat. Neyo)
  16. Levels By Nick Jonas
  17. LA Devotee By: Panic! At The Disco
  18. Truffle Butter By: Nicki Minaj (Feat. Drake & Lil Wayne)
  19. Misery Business By: Paramore
  20. The Anthem By: Pitbull (Feat. Lil Jon)
  21. We Own It By: 2 Chainz & Wiz Khalifa
  22. Mercy By: Kanye West (Feat. Big Sean, Pusha T & 2 Chainz)
  23. Disco Inferno By: 50 Cent
  24. Bad and Boujee By: Migos (Feat. Lil Uzi Vert)
  25. Mi Gente By: J Balvin & Willy William
  26. Privacy By: Chris Brown
  27. For Free By: DJ Khaled (Feat. Drake)
  28. My Sh*t By: A Boogie
  29. Instruction By: Jax Jones (Feat. Demi Lovato)
  30. Cold By: Maroon 5 (Feat. Future)
  31. Don’t Stop The Music By: Rihanna
  32. Wild Thoughts By: DJ Khaled  (Feat. Rihanna & Bryson Tiller)
  33. No Limit By: G-Eazy (Feat. A$AP Rocky & Cardi B)
  34. Pray For Me By: The Weeknd & Kendrick Lamar
  35. Games By: Demi Lovato
  36. CRZY By: Kehlani
  37. Waiting For You By: Unlike Pluto (Feat. Joanna Jones)
  38. One Kiss By: Calvin Harris & Dua Lipa
  39. Fall In Line By: Christina Agulera (Feat. Demi Lovato)
  40. Dinero By: Jennifer Lopez (Feat. DJ Khaled & Cardi B)
  41. Look Alive By: BlocBoy JB (Feat. Drake)
  42. I Like It By: Cardi B, Bad Bunny & J Balvin
  43. Walk It Talk It By: Migos (Feat. Drake)
  44. X By: Nicky Jam & J Balvin
  45. Siguelo Bailando By: Ozuna
  46. Irresistible By: Fall Out Boy (Feat. Demi Lovato)
  47. I Believe By: Yolanda Adams
  48. Savior By: Iggy Azalea (Feat. Quavo)
  49. Beware By: Big Sean (Feat. Lil Wayne & Jhene Aiko)
  50. Moment 4 Life By: Nicki Minaj (Feat. Drake)

* * * * * *

Alright guys, well that’s it. Those are my top 50 songs that I tend to gravitate the most when I’m looking for sick beats and lyrics to motivate me in the gym and otherwise.

As I mentioned, there are SO many other songs that I also tend to listen to that would fall into this category as well, but for the sake of not making this post RIDICULOUSLY long, I narrowed it down to just 50 of them.

Let me know if you guys feel the same way about any of the songs I mentioned, OR if you guys have any recommendations of music/songs that you think I should listen to.

See you guys in my next post!

-Xoxo, Leo Girl ❤

Read More

Activewear Lookbook

Whatever I end up wearing to the gym, ultimately, just always depends on what I’m actually going to be working on that day. For example, whenever I’m going to be working on legs, I’ll have certain outfits and/or footwear that I wear for that, and same with whenever I’m going to be working on upper body.

That being said, I’m going to be showing you guys the individual workout outfits and footwear I tend to wear for my workouts, along with sharing where exactly I get them all from. If I can find the exact ones (or even just similar ones) online somewhere, I will be sure to link them below in case you guys were interested in purchasing them.

Leg Day(s)

Outfit #1:

IMG_3482

IMG_3462

Top: “Work Out, Make Money, Drink Wine” tanktop from a store called De Janiero

Bottoms: Victoria’s Secret (Marble) Knockout by Victoria Sport High-Rise Pocket Tight

Footwear: Converse (Navy Blue)

(*Also pictured, my Umoro Shaker cup )

Outfit #2:

IMG_5435

IMG_5452

Top: Plain, cream colored tank top from De Janiero.

Bottoms: Victoria’s Secret Knockout by Victoria Sport Pocket Tight (red)

Footwear: Converse (white)

Outfit #3:

IMG_3675 (1)

IMG_3712

IMG_3733

Top: Misguided White Spliced Barbie T-shirt

Bottoms: GymShark Flex Leggings (light grey marl/sherbet pink)

Hat: Victoria’s Secret

* * * * * *

*I tend to go back and forth using the same 2 sports bras, because I just really like the way they fit on me. The first one I’ll use is from Victoria’s Secret and the second one is from Fabletics.*

I can’t seem to find the Victoria’s Secret one I have on the website anymore, but I did find this one which is pretty similar to it (though not the exact one).

The Fabletics one I got was part of Demi Lovato’s capsule collection with them and it’s called the Elora High Support Sports Bra. It might be sold out, because it shows up on the website, but every time I go to click on it to copy and paste the link, it doesn’t show up anymore! All of their sports bras here are pretty good though, so I would pretty much recommend any of them….ESPECIALLY from the collection Demi has with them 😉 😉 .

* * * * * *

Upper Body:

Outfit #1

IMG_3554 (1)

IMG_3556

Top: Plain red tank top.. I believe this is something that I got from Target, one of those plain tank tops that they always sell in a ton of different colors.

Bottoms: I have absolutely no idea what the name brand of these are, and if they even are name brand (doubt it), but I do know I got them at Walmart. Unfortunately, I got them in person, so trying to find them on the website is pretty difficult, so what I linked is NOT the same ones, but they look pretty similar (sort of).

Footwear: Adidas NMD_R1 Primeknit Sneakers

Outfit #2:

IMG_3681

IMG_3682

IMG_3683

Top: “Stay Cool” Graphic tank top, from K-Mart. Since I bought this in person, it’s hard to find it on the website, but I found this alternative from Etsy , which isn’t a tank top, but more or less the same design on a T-shirt.

Bottoms: These are also from the brand Fabletics, specifically from the collection that Demi did with them. I thought there was a specific name for them, but I guess they sold out as well because I can’t find them on the website anymore and when I checked my old emails to find the name, it just says they’re called “High” (black and rose gold).

Footwear: Adidas Lite Racer 2 sneakers, which I got at BJs, but I found them online at Off Broadway Shoe Warehouse.

Outfit #3:

IMG_3787

IMG_3786

Top: “All I Need Is Mascara & Caffeine” tank top from Charming Charlie. I can’t find it on the actual website for some reason, but I did find similar alternatives in Poshmark and Etsy .

Bottoms: Victoria’s Secret Knockout by Victoria Sport Pocket Tight (black).

Hat: Lips Dad Hat from the Kylie Shop. This specific color that I have is sold out at the moment, but it is still available in black, beige and white (they’re all also on sale at the moment).

* * * * * *

Well guys these are my 6 favorite, go-to workout outfits that I tend to regularly wear, divided between my leg days and upper body workout days. Obviously there are others, but I didn’t want to make this post last FOREVER, and as I said, these are my favorites.

I hope you guys enjoyed this post, and that you got the teensiest bit inspired to go out, buy some new, fun workout outfits and actually hit the gym!

*Also want to give a quick little shout-out to babe, Geno and Shakerra for helping me take all of the pictures for this post! 😀 You guys are the best!*

See you guys in my next post!

-Xoxo, Leo Girl ❤

Read More

Current Upper Body Workout Routine!

Hi guys!!! 🙂 Happy Tuesday wherever you are in the world!

Today’s post is going to be a continuation to my current workout routine. If you remember, back in April I did a post solely dedicated to my leg day workout routine (which I will leave linked here in case you guys wanted to check it out), so now this will be completely dedicated to my upper body routine. I will be going into detail about the different workouts I do for upper body, how many sets I tend to do, the weights I use, etc. and using demonstrative images for how (for the most part) the movements for each workout should be looking.

But before I get started, I just want to remind you guys that I am in no way, shape or form a trainer and/or fitness expert, nor am I trying to be. I googled a lot of the technical terms mentioned just to be able to make sure that I named everything correctly but also put in parentheses (a lot of the time) the basic terms for what I was saying. This post is simply meant to show/explain to you guys the workout routines that we (Diego and I) have been sticking to recently.  If you have any questions for anything directly related to the workouts or our progress with doing these workouts, please feel free to leave a comment below with it OR reach out to me on any of my social media platforms and I’ll be more than happy to answer them 🙂 !

So let’s get into it already!

* * * * * * * *

For starters, we tend to divide our upper body routines between focusing on chest or shoulders (we’ll do one of each on each upper body day we have which is typically 2 throughout the week).

If you remember from my leg day routine, we like to start off all of our workouts with a compound movement that will pretty much work all of the areas that we’re trying to focus on for that day, while also working as a warm-up for us for the rest of the workout.

On the day that I’m posting this we’ll be focusing on chest mainly, so I’ll start with that.

  1. Bench Press

Bench pressing is a core fundamental exercise in developing a person’s upper body strength. It’s something that not only works your pectorals (chest), but also anterior deltoids (shoulders), triceps, and latissimus dorsi (your back). Like any other workout, I like to start off warming up on somewhat of a low weight, so I’ll normally just start off with the bar.

Barbell_Bench_Press

I typically tend to do about 3 warm-up sets (with a different, slightly heavier weight each time), and then 3-4 actual working sets (while being consistent with one particular weight at that point); so roughly 6-7 sets in total, although a lot of people don’t like to count warm up sets, I do. 🤷🏻‍♀️

The amount of weight that I add and/or maintain depends on whether it’s heavy week for us or not. So, since my leg day routine post I based it off when we were in heavy week, I’ll do this one when we’re just maintaining good weight for reps of 7-10. So my sets will look a little something like this:

1 set of 10 on just the bar. 1 set of 8 on just the bar again. Then I’ll add weight to the bar with 10lbs on each side (65lbs total) for 7-8 reps. I could do more reps on this weight because it is really light, but the purpose is to do enough to meet the set ‘requirement,’ but also to not completely tire myself out on my warm up before my actual working set. My next set will most likely begin my working sets which, as of right now, would be 20lbs on each side (90lbs in total). Recently I’ve been able to do 4 sets with this weight and (almost) easily hit 8-9 reps, but it KILLS afterwards lol (in the best way possible).

2. Shoulder Press

The next compound movement we do when we’re focusing on shoulders, would be barbell shoulder press. This is a great workout to do to stabilize your core. Although the majority of your power from doing this is coming from your deltoids, you’d also be working your rear deltoids, upper pectoral muscles, triceps and traps (upper back).

Standing_Barbell_Shoulder_Press

I typically tend to do more or less the same amount of sets for this as I would do if I was benching. Weight-wise though, this is a little more difficult and I haven’t been able to go TOO heavy (yet 😉 ). So as always I’ll start off with the bar to be able to warm up for a set or two, so it’ll be like: 1 set of 10 on just the bar, then another set of maybe 8-9 on the bar again. To bump up weight, I’ll just add 5lbs on both sides to start off (55lbs in total) for about 7-8 reps. And then finally for my working set I’ll put 10lbs on both sides (65lbs in total), for about 7 or 8 reps, or just as many as I could push for honestly. It’s a tough workout to master, but it’s honestly become one of my favorites for working shoulders.

3. Bend Over Rows

This is another one of those great compound movement workouts, because it pretty much works every muscle in your back, rear delts, and even biceps. And if you’re doing the workout right, you’ll feel the burn from this almost immediately.

bend over barbell-rows

I believe the heaviest I’ve done with this is actually 95lbs in total, and I can do a consistent 7-8 reps with it. So I’ll pretty much start off with 10lbs on each side (65lbs total) for 10 reps, then jump straight to 95lbs and be consistent with that for my next 2 sets. 95lbs is still pretty heavy to me with this movement, so I’ll ultimately just try to push for as many reps as I can get done.

4. Lateral Pulldown

This is DEFINITELY a favorite of mine for working out my back. This one is good because it not only works your back, but also your biceps and forearms in the process. Personally, I love doing workouts where I’m targeting several different muscles at once.

content_wide-grip_lat_pulldown_bar

For the most part, everything after our main compound exercise, I’ll stick to doing only 3 sets of. My first set I’ll start off on 35lbs for about 10 reps, just to start feeling the movement. Then for my next 2 sets I’ll either maintain one particular weight, just doing a different amount of reps (or as many as I can, again), or I’ll do 2 different weights while also hitting the amount of reps necessary to complete the set. Recently, I’ve been sticking to the same weight just to be able to get used to that one weight, so that once heavy week rolls around, I’ll be able to be and feel stronger to go higher in weight. So for my next 2 sets I’ll bump up the weight to 42.5lbs for 7-8 reps more or less.

5. Barbell Curls

For the next 3 workouts, we move to the free weights section, starting off with some good old fashion curls. This exercise is what’s known as an isolation type of exercise which means it’s an exercise that “involves only one joint and a limited number of muscle groups.” You’re primarily working your biceps here.

Barbell_Curl

I do three sets of these, pretty much maintaining the same weight throughout all of the sets, just mainly focusing on doing as many reps as possible. So I’ll pretty much do a set of 10, a set of 9 and a set of 8 on 35lbs.

6. Tricep Extensions

These are legit one of my FAVORITE arm workouts to do. It’s similar to the barbell curls in that I maintain a certain weight (which in this case would either be 22.5lbs or 25lbs depending on how I feel and whichever weight is available when I need it lol), while doing as many reps as I can.

tricep-extension

I’m pretty good with this workout in particular, so I can normally push myself to do 3 sets of 10 or even 12 reps for them all, but I’m weird so every set I do needs to be a different number of reps haha. 🙃 Also, personally, I tend to do this workout while I’m sitting down instead of standing up like in the photo. I’ve never really tried it standing up before, so I’m not really sure if you feel much of a difference in the movement, but I’m pretty sure it really just comes down to personal preference for how you do it.

7. Dumbbell Shoulder Press

Ultimately, this is the same thing as doing the shoulder press with the barbell like how I mentioned earlier, the only difference is that you’re using the free weights for it and doing each individual arm to make sure you’re developing the muscle/strength in both arms evenly (does that make sense? I hope so).

one-arm-dumbbell-push-press

I’ll do this workout for three sets, and just like the 2 previous workouts, I’ll maintain a certain weight which, in this case, would probably be 20lb dumbbell weights for 8-10 reps, or just as many as I’m able to push through.

8. Tricep Pulldown

Another absolute favorite of mine which is EXTREMELY similar to that of tricep extensions. Honestly, they’re pretty much the exact same thing (I think), and you’re working the exact same tricep muscle; the only difference is the way you’re doing the movement. One of them you’re raising the weight up, and the other you’re pulling it down. But the results are or should be (hopefully) the same thing, which is gaining muscle and strength in your triceps.

tricep-rope

I do three sets of these, for the most part all different weights. I’ll start off with 25lbs and do 10 reps of those. Then I’ll bump the weight up to 30lbs, and do 7-8 reps of that. Doing that second set and seeing how I feel after it will really determine whether or not I’ll bump the weight for that third set or just maintain and try to push to get the set done. Some days I can bump the weight up to 35lbs and be okay, and then there are those days where you just don’t really feel it, and just end up maintaining the weight you just did, you know?

9. Seated Low Rows (A.K.A. Lateral Rows to me and Diego lol)

This is a GREAT back workout. Definitely one of my favorites. You end up working your trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors….. pretty much your entire back area to dumb it down a bit lol.

Image result for seated cable row

My three sets of this will usually start off with me doing 10 reps on 35lbs, which I’ll usually end up having to push through, but not in a bad way. It’s like a healthy push, not like I’m struggling to hit 10. For my next 2 sets I’ll usually bump the weight to 42.5lbs, and on this weight it’s a little more of a struggle, but I can usually push myself to hit 7-9 reps for both sets.

10. Kettlebell Pull-Ups

I’ve been saying this for like the majority of the workouts I’ve spoken about, but this is one of my top 5 favorites!!! 😂. The main things that are being worked with this work out would be your back muscles, posterior deltoids (your shoulders), and biceps.

5_kettlebellraises

This is a favorite simple workout, which I tend to stay very consistent with in the weight I use. Lately I’ve been doing 3 sets with the 26.4lbs kettle bell. On that weight, depending on how I feel since this would normally be one of the, if not the, last workout I do for upper body, I can do anywhere from 8-12 reps for all of my sets.

And finally, to end my workout as a whole, I’ll typically do some cardio. Just like I mentioned in my leg day routine, we typically try to hit cardio AT LEAST 3-4 times a week (if not more) after our workouts. I’ll do the treadmill, sometimes Diego will do it with me and other times he’ll just do the stair-master. Depending what time it is by the time we finally finish the entire workout, will determine how long we do cardio for. Now I’m able to do cardio anywhere from 30-45 minutes without any issues, which would typically allow me to burn anywhere from 300-450 calories, if not more, depending on how high the speed and incline is (which, I keep at 10.5 incline, and 2.8 speed).

* * * * * * * *

inspo

Well there you guys have it. That’s my entire workout routine that Diego and I have been following for quite some time now. There’s been a few new workouts that we’ve incorporated to both our routines lately, but being that they are all fairly new still, I didn’t think it was that necessary to speak about them yet since we’re both still getting used to them. But all of the ones that I mentioned are what we consistently ALWAYS do. Hope they were of some type of help to you guys.

Also, once I figure out how (or if I really want) to incorporate videos on my blog as well, I would love to do a more demonstrative sort of updated version of these routines, just to show you guys how I do the movements, how their supposed to look, etc.

Stay tuned to my upcoming posts, they’re gonna be some fun ones! 😀

*I do not own any of these images, they were all taken from Google.*

-Xoxo, Leo Girl ❤