I was told I would never play guitar or walk right ever again, but my mom said, "No, she's not going to need surgery, God's going to heal her." I found a doctor that said I would need intense therapy for a year and my mom had an amazing female trainer at that time. Alongside they worked together, she advising him with possible exercises and him giving me the therapy I needed. Since then I started lifting weights and got into endurance racing. I recovered 110% doing things in the gym that the doctors said I would never in my wild dreams do. God put the right people with the right knowledge at the right time in my life, and it started me on my fitness journey.

Click To Enlarge.
Janaee Adams

• Pull-Ups: 4 warm-up sets to failure, 30 seconds rest
• Lat Pulldowns: 3 sets of 8-10 reps, 30 seconds rest, 90% max
• Underhand Bent-Over Rows: 4 sets of 8 reps, 2-30 seconds rest, 90% max
• Inverted Rows: 2 sets to failure, 20-30 seconds rest (unweighted)
• Inverted Rows: 3 sets to failure, 20-30 seconds rest (weighted)
• Cable Incline Pushdown: 3 sets of 10 reps, 30 seconds rest, 85% max

AM:

• Hyperextensions: 3 sets of 10 reps, 15-30 seconds rest
• Stiff Leg Deadlifts: 4 add sets of 10 reps, 90 seconds rest
• Good Mornings: 4 sets of 10 reps, 1-2 minute rest
• Barbell Hack Squats: 4 sets of 12 reps, 30 seconds rest

PM:

• Leg Extensions: 4 sets of 10 reps, 1-2 minute rest, 85%-90% max
• Leg Press: 4 sets of 8-10 reps, 2 minute rest, 85% max
• Barbell Hack Squat: 3 sets of 8-10 reps, 1 minute rest
• Barbell Lunge: 2 sets of 10 reps each leg, 1 minute rest
• One Leg Cable Kickback: 4 sets of 8-10 reps each leg, 90 seconds rest, 90% max weight
• Lying Leg Curls: 4 sets of 8-10 reps, 45 seconds rest

• Cardio: 10-15 minutes

• Mountain Climbers: 5 minutes to max reps
• Gorilla Chins: 3 sets of 8 reps, 30 seconds rest
• Hanging Leg Raises: 4 sets of 15 reps
• Close Grip Chin-Ups: 5 sets of 10 reps, 30 seconds rest
• Dumbbell Alternate Curls: 5 add sets of 12, 12, 10, 8, 5 reps
• Close Grip EZ Bar Curl: 5 add sets of 12, 12, 10, 8, 5 reps
• Skull Crushers: 4 sets of 8-10 reps, 20 seconds rest
• Lying Close Grip Barbell Triceps Extensions: 4 drop sets of 8 reps, 90 seconds rest
• Decline EZ Bar Triceps Extensions: 2 sets of 8 reps, 2 minute rest

AM:

• Pull-Ups: 3 warm-up sets to failure, 30 seconds rest
• Single Arm Dumbbell Rows: 4 heavy sets of 5-7 reps, 2 minute rest
• Incline Bench Pull: 3 slow sets of 8-10 reps, 45-60 seconds rest, tempo 3/4
• Lat Pulldown: 3 sets to failure, 30 seconds rest
• Close Grip Lat Pulldown: 3 add sets of 8 reps, 30 seconds rest

PM:

• Seated Rear Delt Raises: 4 heavy sets of 8-10 reps, 60 seconds rest, 90% max, 4 sets of 10-12 reps, 45 seconds rest, 75% max, 2 heavy sets of 6-8 reps, 2 minute rest, 90% max
• Side Raises: 4 heavy sets of 8-10 reps, 45 seconds rest, 75-80% max, 4 heavy sets of 6-8 reps, 1 minute rest, 90% max
• Upright Rows: 3 sets of 8 reps, 30 seconds rest, 100% max
• Seated Behind The Neck Shoulder Presses: 2 sets of 8-10 reps, 45 seconds rest

• Giant Set:
  Standard Push-Up: 3 sets to failure, 20 seconds rest
  Decline Push-Up: 3 sets to failure, 20 seconds rest
  Incline Push-Up: 3 sets to failure, 20 seconds rest



• Decline EZ Bar Triceps Extensions: 2 sets of 5 reps, 2 minute rest, 100% max
• Lying Close Grip Barbell Triceps Extensions: 4 drop sets to failure, 90 seconds rest
• Skull Crushers: 4 sets of 8-10 reps, 20 seconds rest between
• Dips: 2 sets to failure, 30 seconds rest
• Chin-Ups: 3 sets to failure, 30 seconds rest
• Drag Curls: 4 sets to failure, 1 minute rest
• Wide Grip Barbell Curls: 4 sets of 12 reps, 45 seconds rest

Click To Enlarge.
Janaee Adams

• 1 scoop whey protein
• 1 cup almond milk
• 1 cup rice cereal

• 7 oz chicken breast
• 1 cup veggies
• 2 1/2 oz red skin potato

• 1 scoop whey protein

• 1 serving weight gainer

• 7 oz red meat
• 1/2 cup spinach
• 1/2 cup veggies
• 1 oz almonds

• 1 serving weight gainer

Click To Enlarge.
Janaee Adams

• ABB Performance Carbo Force: 1/2 bottle

• Optimum Nutrition Pro Complex Gainer: 1 serving

What Motivates You To Follow A Healthy Lifestyle?

How I feel, how I look, and knowing God blessed me with the chance to pursue it.

What Made You Want To Achieve Your Goals?

My mom always pushed me to always do my best.

Click To Enlarge.
Janaee Adams

What Features Do You Use On Bodybuilding.com?

Weight tracker and BodyBlogs.