#3

Oh how I love the atmosphere of being in the gym in the EARLY mornings with a great group of girls who all are chasing after the same goal.  The gym.  It's old school.  The coaches are old school.  The showers are cold, but we are on fire...even at 5:50 in the morning.  The group that I workout with is a mixture of a couple of different sports teams; from soccer players to cheerleaders to softball players...we all become one team. For the record, the workouts are not mandatory.  This is an option for all of us.  We are not required by our coaches to participate and train for this weight meet.  We are all self-motivated.  Having a good, strong support group and people who will push you and hold you accountable is very important because it is not always easy or fun to get up at and be at the gym by 5:50 in the morning before school.  We all have the same partner that we workout with every time but our groups of partners change when we need bigger groups to do finishers.  It is nice to have that one partner (shoutout to MY weight partner, MHI) that is always the same and then a different group of girls every time.  Your partner needs to be someone that is around the same weight as you because when you work off percentages of your max you don’t want to have to be changing a bunch of weight in between reps.  Rely on your workout partner to push you and encourage you and be an encourager to them in return.

Reps:

Bench and Squat

8 @ 75% of 1rm

6 @ 80% of 1rm

5 @ 85% of 1rm

Clean

4 @ 80% of 1rm

4 @ 80% of 1rm

4 @ 85% of 1rm

Finishers:

3 stations with 4 workouts at each station.

Station 1:

• Modified pull-ups
• Calf Raises
• Glute Hams or Straight Leg Dead Lift
• Weighted Step-ups

Station 2:

• Curls (with bar)
• Bench Dips
• Dumbbell Bench
• Ball Slams

Station 3:

• Abs
• Ab roll outs
• Obliques with dumbbells
• Plank to push-up

Blessings: Jesus died for us and has given us way more than we will ever deserve, and often that will slip out of our brain.  We are sinners and are deserving of nothing yet God continually blesses us and provides.  Having the opportunity to workout and get stronger is such a blessing.  I pray that I can use my passion for working out as a platform for Jesus.  Even on bad days at the gym when you don’t get all your reps, or you just don’t feel like you can do it… remember that God said in Habakkuk 3:19 “The Sovereign Lord is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights.”  Use the Lord as your strength and tread on the heights in your upcoming workouts.  You might be amazed at what you can do in the weight room or just in life by believing this.  

#dominatehumbly

My awesome workout group after a morning workout! What a great group!!!