Category Archives: glutes

Happy Thursday to You.

Hello, kids of all ages. Muscles of all sizes! This is Phoenix on the other end of the web, “webbifying” my earthly experiences one post at a time: living, loving, lifting!.. STAYING STRONG. Stay strong with me!!! Keep cool and keep on going!.

What am I grateful for today? I’m grateful for life, for peace, for glimmering hope – so happy for freedom that I exercise in every aspect of my life (well almost every aspect!). So happy for new friends I made at the gym today (I’m talking to you, Terry!) – as always don’t be a stranger and come up to say “Hi!” to me if you see me sweating next to you. So happy to enjoy my daily ‘burn’ – as Arnold calls it “the best feeling ever”. So happy that the AIR is still free! I enjoy my free air!!! (PGE bill, I don’t enjoy seeing YOU). All in all, grateful for all the opportunities, and for the vast amount of resources that I am aware are available for me (I only have to find/go get them). So grateful for the lessons that life gives me – I love learning, evolving and growing!!! Definitely a million thanks for that. Grateful for the mercy of the Lord and for the immense amount of divine love and compassion in the Universe – I feel it, I accept it, I receive it!.

You can tell from the tone of my post, that I am feeling somewhat better today. Since my Personal Trainer V. has quit a few days ago, I have started with a new trainer, A. “A” is an overall a much happier person, whereas V. was seriously mean, like a really mean dog. He was so mean that it wasn’t even funny! “V” would over-challenge me, and not in a good way. He would say: “I’m ashamed of you. GO HOME!” It was always a battle and he just made me feel bad; he would not motivate me in the right way – since I am mainly self-motivated, it’s enough to say to me: “You want those muscles, don’t you? So, you gotta give it your all! You can achieve it!”. V. was a negative motivator – he motivated with shame, which I believe is not a good tool for a trainer. A. however is a total opposite – he under-challenges, and gives me too little of a load, where I have to fight him to give me more. He is much more positive in his approach which is at least something I can work with.

And of course, in the evening I will come again and I will do my workout MY WAY, the way I feel I need to be challenged and my muscles shocked with the right intensity. Which brings me to tonight’s workout – it’s a leg day again, but I am adding a nice GLUTE workout and intend on staying for about 2 hours today from 8 to 10 PM.


  1.  Squats
  2. Lunges
  3. Seated hamstring raises (machine)
  4. Sumo squats with a kettlebell
  5. Kettlebell one legged deadlift
  6. Romanian deadlifts
  7. Glute raise with weight
  8. Seated leg curls (machine)
  9. Hip thrusts for glute development (Make a bridge with legs and put shoulders on bench. Thrust hips as high upwards as your hip can go.)