Ms. Janet Lopez

Flex Friday ... Slowly ⛏️ away the fluff .. currently sitting at 205lbs

Back Attack:
° Assisted pullups 4x12
ss bentover band rows 4x12
° Cable vgrip row 4x12
° Lat pulldown (maggrip) 3x10
° Tbar row 4x12
° V-(mag)grip pulldown 4x12
ss rope cable swimmer 4x12
° Hammerstrength 1-arm row 4x12
° Low back hypertension 4x12
° Reverse pec deck 4x12
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I always start my leg day with hamstring exercises as that's where I'd like to make most improvements
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🍑 LEG DAY WORKOUT 🍑
Standing hamstring curl 12/10/10/10
Hack squat 4x12
Vertical leg press 15/12/12/12
Hyperextension 4x12
Calf raises 15/12/12/12
Lying hamstring curl 15/12/12/12
Leg extensions 15/12/12/12
Tbar sumo deadlift 15/12/12/12

Back Attack:
° Cable vgrip row 3x12
° Lat pulldown (maggrip) 3x10
° Tbar row 3x12
° Assisted pullups 3x10
ss bentover band rows 3x12
° V-(mag)grip pulldown 3x10
ss rope cable swimmer 3x12
° Hammerstrength standing 1-arm row 3x12
° Rope face pulls 3x15

Nice of my hamstrings to show up 😏
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Standing hamstring curl
Vertical leg press
Leg extensions
Tbar RDL
Hack squat
Lying hamstring curl
Smith squat

Today's workout was 🔥 ... back & biceps with my son 👊🏽

💥 Back & ABs 💥
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° Assisted pullups (grn/purp) 4x8
ss ex ball crunch

° Closegrip pulldown u-bar
ss swimmer straightbar pulldown

° wide grip pulldown
ss bent knee reverse crunch

° cable U-bar rows
ss Russian twists

° BB good morning
ss butterfly situps
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Sunday .. BUNday 🍑
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Legs (glute focused)
° Lying hamstring curl 1.5 reps 4x15
° Glute band hip thrust 4x15
° Sumo squat 4x12
° Bench 1-leg DB RDL 3x15
° Frog elevated glute bridge 4x15
° Deficit alt leg reverse lunge 4x15
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Catch me outside .. how bout that 😜

1 LAP (no video):
Track walk curve
Track lunge straight way
Track walk curve
Track sprint straightway

10 reps
Sandbag pushups
Sandbag row
Sandbag clean to squat

10 reps
ABs bench leg lifts
ABs bench knee tuck
ABs bench elevated feet (toe taps)

Related the whole thing 4 times

🔆 FUNCTIONAL FRIDAY 🔆
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Triple Double: 30sec work/10sec rest
9 exercises
3 sets each exercise
2 laps
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1) step trainer single leg bound
2) mountain climbers to shoot through a
3) agility square in/outs
4) med ball slam to squat
5) band jumping jacks
6) revo bar high knees
7) quadraplex
8) med ball row to tricep pushup
9) bike (no video)
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Finish with 2min AB work (wheel roll out for me, plank for others)
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Wondering .... If I took a nap on the gym floor, would anyone notice 😴

FLEX FRIDAY
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Received my $750 pro payout & official stage photos.
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was the perfect place for my pro debut as it was Scott's 2019 that I earned my women's Physique Pro card 👊🏽
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Training through a pandemic, parental responsibilities, multiple jobs & personal relationship proved tough but I'm not one to shy away from a challenge 😉
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Check-in was smooth, hotel was in a central location, stage & lighting on point & the quality of competitors 🔥🔥 .. Definitely a show to strongly consider in 2022 😉
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Quick shoulders and legs:
• Alt forward lunge to side lateral/front raise 4x10 (5 ea side)
• Squat to upright row
4x10
• Burpee to reverse fly
4x10
• Squat to 1-arm clean & press
4x10 ea arm

TRANSFORMATION TUESDAY!!
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Starting: January 17 ➡️ 190.4lbs
Ending: April 17 ➡️ 173.4lbs

Curves N Combatboots l does it again with these "Exotic floral" leggings
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Curve accentuating stitching and pockets ... Fashion meets function!
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Mother's Day is coming and I have a discount code ... who doesn't love a bargain 🥰🥰

I did it .. my PRO debut, 2nd place and $750. Now a much needed vacation and calorie increase 🙌🏽

Flex Friday!!
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Them: What do you do for exercise?
Me: I lift weights 💪🏽
Them: What do you do for cardio?
Me: I lift weights faster 👊🏽
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Physique Update:
5'9, 180.6lbs
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Daylight savings hit and so has spring ... It's a fresh start for healthier habits and with proper nutrition and exercise I'm all in - Let's go 👊🏽

Chest and triceps:
💥 Smith bench press
💥 DB incline chest press
💥 Cable flies w/ plate press
💥 Dips
💥 Skullcrushers w/ chest press
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New outfit ... Who dis?? Something about matching gear makes me feel stronger in the gym 👊🏽
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When you get to your work gym .. that has a 2-person capacity .. and its full .. you take it to the lockerroom, where you're the ONLY occupant 👊🏽
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Kettle bell leg workout:
KB close squat to wide squat
4x10

KB curtsy lunge to squat to lunge
4x10

Superset:
KB RDL to calf raise
4x12

Superset:
Feet elevated glute band bridge 4x10
Laying glute band abduction 4x12

Hump Day Humor:
I'd like to thank my legs ... for supporting me, my arms ... for always being by my side, and my fingers ... I could always count on them 😂🤣
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Shout out to
for the 🔥 outfit.

🍑 GLUTE-FOCUSED leg workout 🍑
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WARMUP - 1 round:
🔹1min glute band duck walk
🔹1min glute band hip thrust (abduction at top)
🔹30sec ea side single leg glute band hip thrust
🔹1min glute band donkey kicks
🔹30sec glute band in/out squat jumps
WORKOUT:
🔹Elevated sumo deadlifts (glute squeze)
🔹Reverse hack squat
🔹Hammerstrength b-stance RDL
🔹Cybex squat press (leg press)
feet high/wide
🔹Bodymasters standing hamstring curl
FINISHER:
🔹20min Peloton power walk
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Merry FITmas and a Happy New Rear!!
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Glute focused workout had my b***y on fiyaaaaaaa 🔥🔥
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10min pedal warmup

15 rep giant set, 2 rounds
- sumo deadlifts
- frog feet elevated bridge
- 50 seated abduction
- BB curtsy lunge
- exercise ball hamstring curl

15 min treadmill walking
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GRATEFUL•THANKFUL•BLESSED
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Happy Thanksgiving y'all .. stay happy, stay healthy, stay safe 🙏🏽
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Turkey Day circuit (exercise for each letter in word "Thanksgiving")
12 exercises, 10 reps ea, 3 rounds

Twisted plank (hip dip)
High knees
Alternating reverse lunges
Neutral grip chest press
Kickbacks
Supine bicycles
Goblet squat
Isometric side lateral hold (20 sec)
V-up crunch
Inverted row
Neutral grip bicep curl (hammer curl)
Glute bridge

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Happy Hump Day
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0430 in the morning and the house is quiet BUT I'm up getting it in before shift. So thankful for my family and my ability to stay healthy during these unprecedented times 🙏🏽
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TOTAL BODY CIRCUIT (about 20min)
4 rounds, 1min rest between rounds
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10 pushup -> standing bent over row -> kickback w/20lb

10 RDL -> bicep curl -> shoulder press w/ 20lb

20 Butterfly situp (round 1/3)/ 20 russian twists (round 2/4)
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Total body cardio
9 exercises - 30/10
3 sets each, 2 rounds
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1. Battle ropes
2. Bent knee reverse crunch heel tap
3. Cone (5) single leg lateral hop
4. Plyo box plyo step ups
5. AB opp hand opp ankle crunch
6. Bench hops x 3 to one burpee
7. Alt staggered squat to squat
8. Standing med ball russian twists
9. Lateral high knees to heisman

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Weathering the storm with some endcap work .. SHOULDERS:
DB standing 1-arm side laterals
3X12

BB clean & press
3x12
ss ex ball crunch 3x20

incline bench DB rotator cuff
3x15

DB incline bench alt front raise
3x12
ss ex ball crunch 3x20

cable angled side laterals
3x12

cable face pulls
3x12
ss rope crunches3x20
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Monday motivation 💥
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Back attack:
Assisted pullups
3x5

vgrip pulldowns 3x10
ss swimmer pulldowns 3x15

wide grip pulldown 3x12 (no video)
ss opp arm/ankle crunches 3x20 (ea side)

tbar row 3x10
ss AB bench knee tuck 3x15

GHD low back
25lb 3x12
ss ex. ball crunch 3x20

It's not even hump day 🍑
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Quick glute focused workout:
5 min bike warmup

sumo deadlift w/ glute squeeze

Resistance band good mornings - toe elevated (w/ glute squeeze)

feet elevated frog pumps
ss elevated bent knees crunch

exercise ball hamstring curl

finish 10min treadmill walk

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