After a chest & back workout yesterday at World's, I hit up Planet today for a bi's & tri's workout. I took part in a Habitat for Humanity project in Freeport today and my body was just way too beat for a solid workout. I would have skipped the gym but tomorrow is going to be a rest day so that I can take care of my poor puppy who has to have surgery so I pushed through my weight sesh today. On another note, I completely forgot that today is the first Monday of the month....the nasty Little Caesar's pizza smell did not help my motivation!
My workout wasn't anything spectacular today. Started with a run but only did 15 minutes since my legs were seriously dragging. Then I went upstairs and did the following:
1. 3 sets of 8 regular bicep curls
2. 3 sets of 8 tricep bench dips with my feet on a stability ball
3. 4 sets of 8 leg lifts on the standing leg lift machine (2 sets front lifts and 2 sets side-to-side lifts)
4. 3 sets of 8 tricep kickbacks (each arm)
5. Venturing back downstairs: 3 sets of 8 hammer curls while standing on a bosu ball (I'm trying to incorporate more balance-work into existing workouts going forward in an effort to "get more bang for my buck"!)
6. And lastly, 2 sets of 20 followed by 2 sets of 12 incline bench crunches (front and side-to-side crunches)
I have to say I was very tempted to grab some pizza myself as the pile of boxes was eyeing me from the table right next to where I was doing my incline crunches but luckily I did not give in! I love pizza but it grosses me out that everyone is grabbing out of the same box that the sweat/dirt/germ-covered gymmers in front of them touched on their way out. I don't know about you but when I grab a slice of pizza I usually have to grab the crust of the slice next to it in order to rip it off so who knows what nasties touched the crust of the slice you are about to take! Plus, Little Caesar's isn't exactly worth ruining your diet for.
So that was all for my workout today. I kind of feel like I did back today more than anything due to lifting random house parts all day long. I'm thinking Wednesday will have to be a good lower body day to balance it all out!
Monday, December 5, 2011
Saturday, December 3, 2011
Back In The Saddle Again
After an intense leg workout yesterday, I arrived at World's this morning with the intention of doing shoulders and perhaps attempting a maximum 10-15 minute run. I got on the treadmill, set it at a 5.4 mph pace and a 1.0 level incline, and found that I was actually feeling really good for once! So, I decided to push myself for 20 minutes today. Then a friend arrived, grabbed the treadmill next to me, and somehow motivated me to push myself back to my 25 minute mark! Ahhh felt so good when it was over! I finally feel like I'm kicking this cold so I plan to amp up my workouts this week and get back to my pre-sick physique! Plus, there's a ton of holiday parties/dinners/etc. coming up that I just know are going to entice me into bad behavior so weight-gain prevention is in order. Wouldn't it be so nice to enter into the new year fitter than ever while everyone else is struggling with their new year's resolutions?!
Here's how my weight/abs routine went today:
1. 3 sets of 8 arnold press using 15 lb. dumbbells
2. 3 sets of 12 side leg crunches (each leg) on the back extension machine
3. 3 sets of 8 lateral shoulder raises using 10 lb. dumbbells
4. 3 sets of 8 front shoulder raises, also using 10 lb. dumbbells
5. 4 sets of 20 v-sit medicine ball twists
6. 3 sets of 6 pull-ups
It's been so long since I've been able to do pull-ups that my attempt to use the regular pull-up bar didn't make it past 3 reps of half-ass half-way pull-ups so I had to do my sets on the pull-up machine where you can lower your resistance. Still felt great though so hopefully by the end of the week I can get back to the regular bar. That's all for today's workout other than taking my pup for a nice long walk while its still sunny (albeit frigid) out!
Here's how my weight/abs routine went today:
1. 3 sets of 8 arnold press using 15 lb. dumbbells
2. 3 sets of 12 side leg crunches (each leg) on the back extension machine
3. 3 sets of 8 lateral shoulder raises using 10 lb. dumbbells
4. 3 sets of 8 front shoulder raises, also using 10 lb. dumbbells
5. 4 sets of 20 v-sit medicine ball twists
6. 3 sets of 6 pull-ups
It's been so long since I've been able to do pull-ups that my attempt to use the regular pull-up bar didn't make it past 3 reps of half-ass half-way pull-ups so I had to do my sets on the pull-up machine where you can lower your resistance. Still felt great though so hopefully by the end of the week I can get back to the regular bar. That's all for today's workout other than taking my pup for a nice long walk while its still sunny (albeit frigid) out!
Thursday, December 1, 2011
Back to December
I've had Taylor Swift's "Back to December" stuck in my head all day. Not really a motivating workout tune. I did get in a pretty good bi's & tri's workout at World's today though. It wasn't nearly as busy as earlier in the week and a lot of the usuals weren't in attendance so I had a nice quiet workout without too much distraction.
I started with a 20 minute warm-up on the elliptical, having decided that I should not attempt a run until I am 100% over this cold. Aside from not physically being able to hit my goal time-wise, it would really be quite embarrassing if I fell off the treadmill seeing as this cold medicine has made me a complete space cadet!
My bi's/tri's workouts are seriously lacking in variety so I apologize if it sounds like you've read this exact post before. To start my weight session I did 3 sets of 8 hammer curls using 15 lb. dumbbells. Then I got a stability ball, a bench, and a 10 lb. plate and did tricep dips with my feet on the ball and the plate on my lap (4 sets of 8). Thinking I should probably increase the plate to 25 next time for some added burn! Then, I went back over to the free weights and 3 sets of 8 regular bicep curls. I started with the 15 lb. dumbbells again but quickly lost steam and moved down to the 12.5 ones for the last two sets. Finishing up my weights I did tricep extensions on the cables. Two sets of single-arm extensions at 20 lbs. each arm and then two sets of dual-arm extensions at 40 lbs. Not a bad workout but not highly exciting either!
For abs I did 3 sets of 8 teepees, kneeling on the ball in between sets, followed by incline bench crunches (2 sets of 12 forward crunches and 2 sets of 12 side-to-side crunches). That's all other than the usual stretching before exiting. Hoping to get in another good workout tomorrow to end the week on a positive note. Seeing as we are back to December here, here's to a healthy, happy, stress-free month filled with lots of solid workouts!
I started with a 20 minute warm-up on the elliptical, having decided that I should not attempt a run until I am 100% over this cold. Aside from not physically being able to hit my goal time-wise, it would really be quite embarrassing if I fell off the treadmill seeing as this cold medicine has made me a complete space cadet!
My bi's/tri's workouts are seriously lacking in variety so I apologize if it sounds like you've read this exact post before. To start my weight session I did 3 sets of 8 hammer curls using 15 lb. dumbbells. Then I got a stability ball, a bench, and a 10 lb. plate and did tricep dips with my feet on the ball and the plate on my lap (4 sets of 8). Thinking I should probably increase the plate to 25 next time for some added burn! Then, I went back over to the free weights and 3 sets of 8 regular bicep curls. I started with the 15 lb. dumbbells again but quickly lost steam and moved down to the 12.5 ones for the last two sets. Finishing up my weights I did tricep extensions on the cables. Two sets of single-arm extensions at 20 lbs. each arm and then two sets of dual-arm extensions at 40 lbs. Not a bad workout but not highly exciting either!
For abs I did 3 sets of 8 teepees, kneeling on the ball in between sets, followed by incline bench crunches (2 sets of 12 forward crunches and 2 sets of 12 side-to-side crunches). That's all other than the usual stretching before exiting. Hoping to get in another good workout tomorrow to end the week on a positive note. Seeing as we are back to December here, here's to a healthy, happy, stress-free month filled with lots of solid workouts!
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