Caps on Caps on Caps- Shoulder Day!


Favorite day of the week!!!  Boulder Shoulder day!  Today’s workout was amazzzzzing.  I loved every single exercise and felt like I got an amazing pump!

  • 10 min HIIT- Elliptical (actually felt a bicep pump from this)
  • Barbell Overhead Push Presses
    • 1×12 (75); 1×9 (85); 1×6 (95); 1×3 (105); 1×12 (75)
  • Triset Circuit (not in the video)
    • 4×10 Dumbbell Arnold Press – 20lb DBs
    • 4×10 Plate Raises- 45lbs
    • 4×10 Dumbbell reardelt raises- 20lb DBs
  • 5 min Burnout:
    • 4 drop sets of Side Lateral Raises- 20lb DBs & 10lb DBs

Love Love Loved this!  Felt awesome and I feel like I finally I have the look I’ve been wanting!  Enjoy!




Ugh…just the title of this alone makes me want to runaway… walk away really fast… Running has never been a strong suit of mine. Since I was little I was never able to run for long distances without thinking I might die. It’s still the same…but I know mentally I’m not going to die. I know when to push myself and what I’m capable of. This is the hardest part about sprinting. When sprinting you want to give it your all! My mental issue with this when I was growing up and doing sprints on a soccer team or in gym class was that I was never able to catch my breath in between each sprint…because cmon..sprints are like wine…you can’t just have one.. lol!!! (BALANCE). As an adult, not on a sports team, I can build my endurance at my own pace and believe me, it has come a longggggggg way. I can take as long of a break as I feel I need and try to shorten it the next time. Not every goal is ‘how fast can I run’…. sometimes you need to have other goals like ‘how short of a break can I take so I can do that sprint again’.

Today consisted of six 40 second sprints (7mph-9mph on the treadmill) and 1 min 20 seconds of walking at 2.6mph in between each one.

This felt great!!!! I went around 2 miles in 30 min and at the end I even threw in jogging intervals 1 min at 5.5mph and 1 min walking for about 3 times. I felt Awesome!

Tomorrow is leg day. Doing front squats again and I feel like my form will be spot on! I’m going to stick to the weight I did last week to make sure I’m good.

Get your sprint on!!

Chest Killer


I don’t like push ups. I do them as a warm up for chest day, part of this tri-circuit and a burn out in this workout out, totaling around 116 push ups through out this workout. But I don’t like them!  I do them anyways because it’s going to make me better.  Granted, I’m not always doing push ups on my toes, I do what I can.  It doesn’t make the chest workout any less effective.

Today’s workout:

  • 10 min HIIT Incline Walking
  • Incline Barbell Bench Press (12, 9, 6, 3, 12; increasing weight as I go and then back to initial weight)
  • Tri set
    • 4 sets x 10 flat bench db flies
    • 4 sets x 10 close grip push ups
    • 4 sets x 10 overhead rope extensions
  • 5 min burnout- push ups

This was intense and awesome all at the same time!  I will be sore tomorrow!

Another Leg Day! Another Video!


We all know leg day can really suck. Probably one of the hardest muscle groups to work because most of the time it’s not just your legs your working. Legs are the primary focus, but it’s always a full body workout! Front squats today were interesting, I definitely need to consult with someone to make sure I’m using correct form. It’s so hard to tell and there are so many ways to hold the bar with the front squat. Today I tried both ways. In the video you’ll see me holding with the bar across my chest and not video’d I was holding the bar with my hands (almost like I’m about to overhead press it). I will get some help on Thursday and Saturday and will utilize what I’m going to learn next Weds.

As for the rest of the workout….. talk about doing everything I hate. Bench step ups… walking lunges….and plyo lunges…. EW! BUT I can’t get better if I don’t working on things that are not comfortable. I did it, I got through it and I did all 4 sets that I was supposed to do! SO WIN! Endurance is making a come back! Here’s what I did:

  • 10 min Stair HIIT – 1 min intervals- fast/slow
  • Barbell Front Squats
    • 5 sets; 12, 9, 6, 3, 12 (changing weight each set)
  • Tri Set
    • Bench Step up
      • 10 each leg (15 lb DB each hand)
    • Walking Lunges
      • 10 each leg (15 lb DB each hand)
    • Plyo Lunges
      • 10 each leg no weight
  • 5 min burn out Jump Squats
    • 2×15; 2×12; 1×10; 1×12

Enjoy all the colors of the leg day!

Focus on 24 Hours



When you look at what is what you would like to happen in the next month, it can be overwhelming.  Even thinking about the next week can be exhausting.  So instead, focus on the next 24 hours.  What goals do you want to accomplish today.

My goals today consisted of:

  • Getting FastPhysique in for the day
  • Avoiding my candy bowl at work
  • Eating chicken in at least one meal
  • Eating veggies in at least 2 meals
  • Only have alcohol on the weekends

Did I accomplish these?  Well the day is not over yet!  Will I go after them tomorrow as well?  OF COURSE!  In a couple weeks, I’ll try to change it an add additional goals.

Here’s to small goals for a big change!

One Third Down


Yes! 1/3 of Fastphysique is almost done! I already made it this far the first try and I am planning on making it to the end this time!!! Today was Apple Bottom day aka legs. I am very excited that I was able to get through 4 sets of the triset, but decided to not do the burn out at the end 😦 but that’s okay! Instead I decided to come home and stretch a bit.

Leg day takes a toll on my hammies and if I don’t stretch them out after leg day, I won’t be walking very easily the next couple of days. So in my video below you’ll see my first And third sets of squats (135lbs and then 165 lbs) and then a small stretching routine to hit what I need.


The Core


So the program I’m currently doing doesn’t include any strictly ab exercises. But my abs still feel sore!!!

It’s magic! Ha! Jk! The main exercises that are training my core during this program are not what you would expect! Squats, deadlifts, strict shoulder press, bent over rows, bench press…. they are all working my core. Essentially they are full body exercises with primary focuses.

Squats require you to use your core to help push yourself up. Your core is used when deadlifting to help pick the bar up. Over head presses are where I feel my core being worked the most. It takes a lot of stabilizing muscles put push a heavy bar overhead. Bent over rows are a second for me when it comes to having a sore core. If you are not activating your core during bent over rows, your back with be rounded and you can injure yourself very badly. In flat bench press your core is working to help push the bar up as well.

All of these exercises are called compound lifts as they have a primary focus but also work other areas. If you’re just starting in lifting, these exercises should be the first ones to master your form. They will be the most beneficial in the long run and are fantastic if you’re short on time. Enjoy and work that core!