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@_geesimone

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And now back to our regular scheduled programming 👏🏾👏🏾

Lower Body work to start off my week, I took some time off didn’t pressure myself to workout consistently but now I miss it. It’s gains season 😝

- Back Squat w 3s hold
- BB RDLs
- Hip Thrusts

Circuit afterwards, I like sneaking cardio into my workouts. I have a habit of saying I’m gonna go for a run and never do so

3 rounds

- Donkey Kicks
- Dead Bugs
- Fire Hydrants
- Sit ups
- 100m run after every exercise taken in Nassau, New Providence by @_geesimone

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5 years ago

Deadlift work today.

I love watching ladders but I really enjoy doing them too. This is actually a PR, I haven’t done a 1RM before so I feel really good about my first try.

1. 8 reps @ 95lbs
2. 6 reps @ 115lbs
3. 4 reps @ 145lbs
4. 2 reps @ 165lbs
5. 1 rep @ 185lbs
6. 1 rep @ 205lbs
7. 1 rep @ 215lbs
8. 1 rep @ 235lbs

I was supposed to stop at 7 but felt I could do more and wanted to give 235 a try. Did it twice because I wanted to be sure I got it the first time 😂 definitely think I can do more but not without a belt. taken in Nassau, Bahamas by @_geesimone

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5 years ago

LOWER BODY

Starting week 3 of this program. It’s amazing how fast time flies. Can’t believe it’s already the third week. I haven’t felt soreness jn my legs and glutes in such a long time I wasn’t used to it 😅 but I’m really enjoying the program so far.

Here are a few movements from today.

Heel Elevated RDLs - 20lbs
Hip Thrusts w/ Abduction - 30lbs
Split Squats- 20lbs
Lateral Step Jumps taken in Nassau, Bahamas by @_geesimone

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5 years ago

You kick it off, home field advantage. taken in Nassau, Bahamas by @_geesimone

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5 years ago

I didn’t compete in the open but this looked like a fun workout to try out.

I scaled the chest to bar for pull ups and the muscle ups for push ups. The bar for front squats and thrusters is 55. (I thought I had the 45lb bar 🙃)

21.4 weight
1. 95
2. 105
3. 115
4. 125

I stopped recording but after the timer was up I hit the 125 and realized that I need to work on my hang clean form because I can definitely clean a bit more than that. Also learned that I don’t need to split jerk this weight, I was being lazy for no reason.

QOTD: did you do any of the crossfit workouts?

I really wanted to try 21.1 but never got around to doing it, maybe I’ll do it for fun one day. by @_geesimone

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5 years ago

LOWER BODY WORKOUT

I started a new program this week. 4 days two day split between upper and lower body. I was doing 3 days full body and 2 days of crossfit but I wanted a change.

Last year I bought thefitnesski program when it went on sale and never used it. I figured this would be a nice change. Here’s a few movements from today’s workout.

QOTD: Do you ever feel the need to switch up your splits or workouts?

Movements

DB Squats 20lbs
Hip Thrusts 20lbs
Sumo RDL 25lbs
Lateral Step Ups 15lbs
Banded Hip Abduction taken in Nassau, Bahamas by @_geesimone

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6 years ago

Phew 😅 it’s been a while. But I’m back, with lots of workouts to share with you guys. Here’s a full body workout a did at the start of March.

QOTD: How have you been?

Movements
Squat w/ Front Raise
Renegade Row
Half Burpee w/ push up
Deadlift w Bent over SA row combo
Sumo Squat w high pull
Alt V ups
OH walking Lunges taken in New Providence, The Bahamas by @_geesimone

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6 years ago

here’s to year 25! taken in Nassau, Bahamas by @_geesimone

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6 years ago

Experimental Full Body
Videos include explicit language.

Anyone else craving to do some lay pull downs or is that just me? Idk, it’s my favorite machine workout... besides the seated row. I’m just patiently waiting for macfit by fusion to be done so I can do some gym workouts.

QOTD: what’s your favorite machine workout?

Movements
Lat pull down
Table top reach
Push ups
Skull crushers w bridge
Squat with front raise
Bear crawl taken in Nassau, Bahamas by @_geesimone

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6 years ago

LOWER BODY DUMBBELL AND MINI BANDS

Worked on my pistols today and I’m pretty proud of myself. I did 1 unassisted. And that’s a step up from the 0 I was doing before. 👏🏾

QOTD: Do you celebrate mini successes or only big ones?

Movements

Squat walk forward and backwards
Lateral Lunges
Hip Abductions
Hip Kickbacks
1 1/2 RDLS
Toe Taps

Shirt repping @physiquetotalfitness
Hair @intertwinestudio taken in Nassau, Bahamas by @_geesimone

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6 years ago

KETTLEBELL ONLY LOWER BODY DAY

HAPPY NEW YEAR! Took a week off from training Christmas week and forgot to post any videos last week so here we are. A lower body workout to get the movement started.

I hope everyone had a great holiday and are ready to crush some goals this year.

My goals include getting down to 20% BF, being able to do 5-8 pistols in one go, 10 pulls up unassisted, 15 push ups, and finally finally 50 consecutive double unders.

QOTD: What are some of your fitness or physique goals for 2021?

Movement:
Kettlebell swing
Goblet squats
Deadlift variation
In and out squat
Narrow seated squats
OH walking Lunges taken in Nassau, Bahamas by @_geesimone

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6 years ago

Upper Body Work.

My favorite part of working out today was Gabby walking in the frame of all my videos.

QOTD: Do you have annoying siblings?

Movements
Around The World
Arnold Press
SA DB Row
Frontal Raise with Hold
Tricep Extension
Push up w Slow Eccentric (either I was too fast going down to too slow going up ) taken in Nassau, Bahamas by @_geesimone

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6 years ago