Thursday night...The Office...egg whites and turkey...and a dose of of quiet. Life is good. Which reminds me...ever seen those t-shirts that say "Life is Crap."? Finally, someone got a sense of humor about those things. My guess is that the creator of that slogan had a different one to begin with, presented it to the company, and the original word was soon replaced with "crap." We appreciate the honesty though, and even with the word change, we get the point....thank you.
An extra hour of sleep proved to be absolutely amazing. I think I was pretty much in a comma all night. Well, until I woke up at 2am to use the bathroom. It was one of those middle-of-the-night bathroom trips when you finally go you realize that if you'd waited any longer the odds of wetting the bed were pretty darn high. Which should never happen after the age of 7........sober. Anyway, it was a great night's sleep and then on to my day...pretty low-key, awesome workout, and many fun moments with clients.
The highlight of my day was probably when I shared with one of my ladies about my first gyno experience. The story came up because when she climbed in the leg press machine I couldn't help but make a joke about going to the gyno (let's be honest, the position of the machine just begs for ridiculous comments). You get in that machine and its like the dreaded words are hanging above you... "Ok, now please scoot to the edge of the table and place your feet in the stirrups." Guys don't understand this, but I can't imagine its the same as "turn your head and cough". They grab themselves all the time, so whats one more person? Anyway, the story is a classic, which I can't exactly share on here, but needless to say it was comical. She laughed and laughed and my day was complete at that point. You never know what someone is going through before they walk through those doors, but a figure a little humor can go a long way...
Let's talk workout.
I had back and biceps today with reps 12-15 on most lifts. I was originally going to hit shoulders today, but they are still sore from Monday's workout. Seriously, its absurd. Biceps are definitely stronger, but I'm still struggling with getting as hard of a contraction on my left side as my right. Details.
Workout:
Lat pull-down 3 x 12
Close grip pull-back 3 x 12
BB row (12x)/ss hyperentensions (12x)
Rear flys 3 x 15
Lat bar curls 3 x 12
Alternating incline curls 3 x 10-12 each
EZ bar curl partials 3 x 15
Cinco de Mayo. Wonder how many margaritas were consumed today......my guess is not enough. We all act like we need a reason to drink...umm...don't think we do. People seem to do it just fine without one. But cheers anyway!
Alright, long day, time for bed.....cleaning, workout, and planting some flowers await tomorrow. Oh don't get too excited to think that I might have a green thumb. I've committed house-plant-homicide many a time.
Night folks!
Showing posts with label BB row. Show all posts
Showing posts with label BB row. Show all posts
Thursday, May 5, 2011
Thursday, April 28, 2011
Completely drained...
Tonight could not have come soon enough.
It's almost 9:00 and I just sat down for dinner...I am exhausted. This week was just one thing to the next, and its a good thing I wasn't working near any sharp objects. So dramatic, but you get the point. This morning I threw on my clothes and realized I hadn't shaved in about 3 days. So I took a razor to my dry, bare legs. Not my brightest idea at 4:30 in the morning. My legs were on fire and by 2pm I was scratching like a burn victim. Next time I will just say to heck with it and be hairy.
But despite the tiring week, there were some high points. One of the highlights of my week was catching an old man doing a pretty intense air-guitar while running on the treadmill....it was hilarious and honestly so dramatic that I thought he was gonna hit a 3 minute guitar solo and just ride off the back. Sure I would have helped him up...after I stopped laughing. It was great.
Changing up my workout routine this week was awesome. I wasn't too sore from my power days, so hitting muscle groups twice has been very doable and felt great. Today I had back and shoulders...reps of 12 for each set. Shoulders were extremely tough after back, but went well. I will definitely be interested to see how my body responds. The plan is to stick with this routine for about 6 weeks.
Workout:
Lat pull-down 3 x 12
Seated cable row 3 x 12
BB row 3 x 12
Seated DB shoulder press 3 x 12
DB lateral raises 3 x 12
Front DB raises 3 x 12
Cardio 45 minutes
So the plan tomorrow is to speak as little as possible and sit in a lounge chair until the plastic strap things are practically ingrained in my rear. I will clean, workout, then head to the pool. I am beyond pale, and for the sake of everyone, need to get some serious vitamin D. I think my butt glows in the dark right now...no need for a black light in the Falcon house...I'll just drop my pants.
Completely out of control.
Getting up at 4am to catch the Royal Wedding? Ha...NOPE. Don't even get me started on that....although, it did make me wonder for a second,...what if I'd married royalty? Can you imagine?! I'd set the record for most people offended in one public appearance in the shortest amount of time. But I'd smile and wave like a champ...
Alright, time for bed....Friday awaits...
It's almost 9:00 and I just sat down for dinner...I am exhausted. This week was just one thing to the next, and its a good thing I wasn't working near any sharp objects. So dramatic, but you get the point. This morning I threw on my clothes and realized I hadn't shaved in about 3 days. So I took a razor to my dry, bare legs. Not my brightest idea at 4:30 in the morning. My legs were on fire and by 2pm I was scratching like a burn victim. Next time I will just say to heck with it and be hairy.
But despite the tiring week, there were some high points. One of the highlights of my week was catching an old man doing a pretty intense air-guitar while running on the treadmill....it was hilarious and honestly so dramatic that I thought he was gonna hit a 3 minute guitar solo and just ride off the back. Sure I would have helped him up...after I stopped laughing. It was great.
Changing up my workout routine this week was awesome. I wasn't too sore from my power days, so hitting muscle groups twice has been very doable and felt great. Today I had back and shoulders...reps of 12 for each set. Shoulders were extremely tough after back, but went well. I will definitely be interested to see how my body responds. The plan is to stick with this routine for about 6 weeks.
Workout:
Lat pull-down 3 x 12
Seated cable row 3 x 12
BB row 3 x 12
Seated DB shoulder press 3 x 12
DB lateral raises 3 x 12
Front DB raises 3 x 12
Cardio 45 minutes
So the plan tomorrow is to speak as little as possible and sit in a lounge chair until the plastic strap things are practically ingrained in my rear. I will clean, workout, then head to the pool. I am beyond pale, and for the sake of everyone, need to get some serious vitamin D. I think my butt glows in the dark right now...no need for a black light in the Falcon house...I'll just drop my pants.
Completely out of control.
Getting up at 4am to catch the Royal Wedding? Ha...NOPE. Don't even get me started on that....although, it did make me wonder for a second,...what if I'd married royalty? Can you imagine?! I'd set the record for most people offended in one public appearance in the shortest amount of time. But I'd smile and wave like a champ...
Alright, time for bed....Friday awaits...
Wednesday, April 13, 2011
Man down...
I honestly do not know where to begin...I am pretty amazed that its only a couple of days away from show time. My brain is on overload and my body is practically breathing a sigh of relief. After my workout this morning I laid down on the floor and just recapped the last 4 months...every workout, every God awful sprint, every moment I wanted to scream, cry, curse, or all of the above. Amidst all the random thoughts, I was able to lay there confident in my training/preparation...and that was enough. My sprints were hard today...very hard. My legs are exhausted and ready for a few days break. I've sprinted for 6 weeks straight...something I honestly haven't done since high school. And then it was for doing something stupid like mooning people on the bus....this time around I haven't even dropped my pants and I'm running like I'm in trouble with the law. Wrong on so many levels...
Workout:
Wide grip pull-up 3 x 10-12
Seated cable row 3 x 12
Single arm lat pull-down 3 x 10 each
BB row 3 x 12
Rear flys 3 x 15
EZ bar curls 4 x 10-12
Alternating DB curls 3 x 10 each
Bicep pull-down with lat bar 3 x 10-12
Sprints 25 minutes
Overall my day was pretty long...cramming clients in so I could take tomorrow off. I thought I would start painting tonight, however its after 9 and I'm tired and haven't done any of the pre-paint preparations...so it looks like I will be up painting my ass at 6am tomorrow morning...literally. I can do pretty much anything with a few cups of coffee under my belt. My prime is from 7 to 8:30 in the morning...after that, its all downhill...which explains so much.
My upper right trap is killing me. I have to complain about it right now because its been throbbing since 6am and pulling so hard through my neck that I've had a headache off and on all day. Stupid traps...between that and my post-waxing-trama, my body is cursing me. Thankfully tomorrow will only be a light circuit workout. Light workout? What the heck is that?...
Well, I am drained. I will have more to write tomorrow I'm sure. After a nail appointment and being naked with my mom and a paint brush, I'm sure I'll have stories. 2 days out...here we go...
Workout:
Wide grip pull-up 3 x 10-12
Seated cable row 3 x 12
Single arm lat pull-down 3 x 10 each
BB row 3 x 12
Rear flys 3 x 15
EZ bar curls 4 x 10-12
Alternating DB curls 3 x 10 each
Bicep pull-down with lat bar 3 x 10-12
Sprints 25 minutes
Overall my day was pretty long...cramming clients in so I could take tomorrow off. I thought I would start painting tonight, however its after 9 and I'm tired and haven't done any of the pre-paint preparations...so it looks like I will be up painting my ass at 6am tomorrow morning...literally. I can do pretty much anything with a few cups of coffee under my belt. My prime is from 7 to 8:30 in the morning...after that, its all downhill...which explains so much.
My upper right trap is killing me. I have to complain about it right now because its been throbbing since 6am and pulling so hard through my neck that I've had a headache off and on all day. Stupid traps...between that and my post-waxing-trama, my body is cursing me. Thankfully tomorrow will only be a light circuit workout. Light workout? What the heck is that?...
Well, I am drained. I will have more to write tomorrow I'm sure. After a nail appointment and being naked with my mom and a paint brush, I'm sure I'll have stories. 2 days out...here we go...
Thursday, March 31, 2011
Play Ball!!!
Ah yes, opening day. Thank God for baseball season...more specifically, baseball pants. I prefer a little tighter and pulled up to the knees. Ya know what, throw a pair on Matthew McConaughey and I'm pretty sure that's the image you'll see just before you enter the gates of Heaven.
Today was pretty busy, one thing to the next with little time to even think about how tired I was. I had an awesome workout though. All I had was back and cardio, but it was honestly an excellent workout day. Even though I didn't get as much sleep as I'd hoped, I felt energized the entire time....even during my cardio. Crazy. I did my cardio a little differently today...just to mix things up. It worked wonders for my ADD and OCD. I walked on a steep incline for one song, then went to the eliptical for the next song..back and forth for 45 minutes. Many people like the eliptical and find it easy. I don't. My quads burn on level 4...I hate it....so I did it...its sick, I know. My heartrate stayed a bit higher, so I was pleased.
Workout:
Wide grip lat pull-down 4 x 10-12
Seated cable row 3 x 10-12
Bent over BB row (12x)/ss hyperextensions (15x) 3 sets
Single arm lat pull-down 3 x 10 each
Rear flys 3 x 12-15
I've got to work on my posing tomorrow. My feet have a few new blisters so strapping on the stripper heels will be extra fun. I need some serious foot-therapy right now. I need a lot of things right now...sleep...chocolate....a beer...just to name a few.
Ugh...Its almost 10:30 and I am still on this computer. The bed is calling my name and I can look forward to sleeping-in tomorrow. Woohoo...6:30am here I come! I won't know what to do with myself.
Ok, more to come tomorrow evening...niiiight..
Today was pretty busy, one thing to the next with little time to even think about how tired I was. I had an awesome workout though. All I had was back and cardio, but it was honestly an excellent workout day. Even though I didn't get as much sleep as I'd hoped, I felt energized the entire time....even during my cardio. Crazy. I did my cardio a little differently today...just to mix things up. It worked wonders for my ADD and OCD. I walked on a steep incline for one song, then went to the eliptical for the next song..back and forth for 45 minutes. Many people like the eliptical and find it easy. I don't. My quads burn on level 4...I hate it....so I did it...its sick, I know. My heartrate stayed a bit higher, so I was pleased.
Workout:
Wide grip lat pull-down 4 x 10-12
Seated cable row 3 x 10-12
Bent over BB row (12x)/ss hyperextensions (15x) 3 sets
Single arm lat pull-down 3 x 10 each
Rear flys 3 x 12-15
I've got to work on my posing tomorrow. My feet have a few new blisters so strapping on the stripper heels will be extra fun. I need some serious foot-therapy right now. I need a lot of things right now...sleep...chocolate....a beer...just to name a few.
Ugh...Its almost 10:30 and I am still on this computer. The bed is calling my name and I can look forward to sleeping-in tomorrow. Woohoo...6:30am here I come! I won't know what to do with myself.
Ok, more to come tomorrow evening...niiiight..
Thursday, March 24, 2011
100% organic.......maybe
Just got home from the grocery store...
16 dollars worth of cottage cheese, 4 pounds of asparagus, 4 pounds of snow peas, and 3 different kinds of lettuce...the most expensive bowel movement ever...
Morven got me hooked on this organic cottage cheese...which is absolutely amazing, but its organic so its over 4 bucks for a pint. That lasts me about 2.5 days...and I'm not even concerned about the "organic" aspect of it. The truth is, the same guy out in Montana who is sitting by his tub bottling water and labeling it "purified" is probably churning this cottage cheese...and I'm the idiot paying over $4. Awesome.
It was a long day....I felt good going into my workout and honestly looked forward to a measly 45 minutes on the treadmill after sprinting like I was out of my mind yesterday. My legs still hurt. I had back and then cardio today. I can tell my strength is starting to suffer a little and truly struggled to even maintain the weights I was doing just 2 weeks ago. I dread next week.
Workout:
Wide grip pull-ups 3 x 12
Seated cable row 3 x 10
Lat pull-down 3 x 12
BB row 3 x 12
Rear flys 3 x 15
Cardio
I worked on my posing for a little while afterward, but its definitely harder to do after a workout. You feel/look "soft", so trying to hold a flexed position for more than a few seconds is difficult. I am still struggling with my back pose. I have such an extreme arch in my low back that its hard to get a good flex without giving the judges and audience a ridiculous rear-shot. They'll get plenty of that with the Bikini competitors. Why they started that division is beyond me. Size 2 with DD's (that are not technically yours of course), and you're in the top 3. Anyway, I just need to practice my posing more. Stage presentation is everything....I've even had to practice smiling for longer than 2 seconds. I know, its amazing my face doesn't just get stuck or something. I do have a problem with my lip twitching though...after about a minute it starts moving like I've got turrets of the face. Got to work on that.
Well, I better call it a night. Shoulders, core, and sprints tomorrow. Big day...need some rest.
Here's to one more day of life and one more opportunity to be great...night folks!
16 dollars worth of cottage cheese, 4 pounds of asparagus, 4 pounds of snow peas, and 3 different kinds of lettuce...the most expensive bowel movement ever...
Morven got me hooked on this organic cottage cheese...which is absolutely amazing, but its organic so its over 4 bucks for a pint. That lasts me about 2.5 days...and I'm not even concerned about the "organic" aspect of it. The truth is, the same guy out in Montana who is sitting by his tub bottling water and labeling it "purified" is probably churning this cottage cheese...and I'm the idiot paying over $4. Awesome.
It was a long day....I felt good going into my workout and honestly looked forward to a measly 45 minutes on the treadmill after sprinting like I was out of my mind yesterday. My legs still hurt. I had back and then cardio today. I can tell my strength is starting to suffer a little and truly struggled to even maintain the weights I was doing just 2 weeks ago. I dread next week.
Workout:
Wide grip pull-ups 3 x 12
Seated cable row 3 x 10
Lat pull-down 3 x 12
BB row 3 x 12
Rear flys 3 x 15
Cardio
I worked on my posing for a little while afterward, but its definitely harder to do after a workout. You feel/look "soft", so trying to hold a flexed position for more than a few seconds is difficult. I am still struggling with my back pose. I have such an extreme arch in my low back that its hard to get a good flex without giving the judges and audience a ridiculous rear-shot. They'll get plenty of that with the Bikini competitors. Why they started that division is beyond me. Size 2 with DD's (that are not technically yours of course), and you're in the top 3. Anyway, I just need to practice my posing more. Stage presentation is everything....I've even had to practice smiling for longer than 2 seconds. I know, its amazing my face doesn't just get stuck or something. I do have a problem with my lip twitching though...after about a minute it starts moving like I've got turrets of the face. Got to work on that.
Well, I better call it a night. Shoulders, core, and sprints tomorrow. Big day...need some rest.
Here's to one more day of life and one more opportunity to be great...night folks!
Thursday, March 17, 2011
Hurdles
I got a great night's sleep, so getting up this morning was pretty easy. I enjoy Thursdays because the mornings are generally a little lighter, so I can chat a little more with clients instead of just running around like a chicken with my head cut off.
Workout went well. I had back, core, and some cardio at the end. I kept my weights as heavy as I needed, and put a little more emphasis on my upper back. My mid-back is starting to look like I might deadlift my car.
Workout:
Close grip pull-backs 4 x 10
Wide grip lat pull-down 3 x 10
Bent over BB row 3 x 10
Straight arm pull-downs 3 x 12
Rear flys 3 x 12
Weighted sit-ups on ball 3 x 15
Crunches on ball 3 x 15
leg lowers 3 x 20
My suit came in the mail today! It is gorgeous and I am very pleased with the lady's work. I tried it on...fits great...or at least covers enough that I can stand on a public stage and not be arrested. That's good. I looked like Casper the flexing-ghost though...dear God, I need a tan. It was ridiculous.
Ok, need to rant for a sec... because its something that's been on my mind lately and came up with a client this morning.... "The haters"....They will be some of the toughest hurdles to jump over or even knock down on your way to achieving your goals. Ah yes, they come in all shapes and sizes, but with the same toxic stench...not supportive and belittling, but sometimes carefully disguised with a few patronizing back-handed compliments. Give me a break. I firmly believe there are people you keep at a distance...a good distance. They have no business in your inner circle and "friends" don't act like that...Period. I get a little fired up about this topic because life's too short to surround yourself with such people or even entertain the idea that its simply "the way they are". I had to learn this the hard way. Teach people how to treat you. They'll either respect you more, or back off because they have the maturity of a 12 year old and can't handle it...its a win/win. Head up...keep moving...
Alright peeps...Jersey Shore and then I'm out...Niiight....
Workout went well. I had back, core, and some cardio at the end. I kept my weights as heavy as I needed, and put a little more emphasis on my upper back. My mid-back is starting to look like I might deadlift my car.
Workout:
Close grip pull-backs 4 x 10
Wide grip lat pull-down 3 x 10
Bent over BB row 3 x 10
Straight arm pull-downs 3 x 12
Rear flys 3 x 12
Weighted sit-ups on ball 3 x 15
Crunches on ball 3 x 15
leg lowers 3 x 20
My suit came in the mail today! It is gorgeous and I am very pleased with the lady's work. I tried it on...fits great...or at least covers enough that I can stand on a public stage and not be arrested. That's good. I looked like Casper the flexing-ghost though...dear God, I need a tan. It was ridiculous.
Ok, need to rant for a sec... because its something that's been on my mind lately and came up with a client this morning.... "The haters"....They will be some of the toughest hurdles to jump over or even knock down on your way to achieving your goals. Ah yes, they come in all shapes and sizes, but with the same toxic stench...not supportive and belittling, but sometimes carefully disguised with a few patronizing back-handed compliments. Give me a break. I firmly believe there are people you keep at a distance...a good distance. They have no business in your inner circle and "friends" don't act like that...Period. I get a little fired up about this topic because life's too short to surround yourself with such people or even entertain the idea that its simply "the way they are". I had to learn this the hard way. Teach people how to treat you. They'll either respect you more, or back off because they have the maturity of a 12 year old and can't handle it...its a win/win. Head up...keep moving...
Alright peeps...Jersey Shore and then I'm out...Niiight....
Thursday, February 24, 2011
Powerful moments
Brief moment of sanity....maybe.
I'm staring at my chicken and green beans like its dog food...I am not in the mood for chicken right now. I know I know, I normally eat, sleep, and breathe chicken, but right now the machine longs for some turkey. Ground turkey rocks my world...clearly, it doesn't take much right now. Throw on some Marvin Gaye, brown some ground turkey, and Mr. Falcon might have a pretty exciting Thursday night.
I was pretty pumped about training back today...who am I kidding, I am always pumped to throw around heavy weights. I started with upper-back exercises to spend a little more time focusing on that because my mid/lower back already looks like I might deadlift my car for fun. Thankfully, my wrist is feeling a little better...not 100% by any means, but I'm not too concerned about what it feels like as long as it gets the job done. Sound familiar? All my clients feel free to nod with wide eyes right now.....I get it. No sympathy for me, means no sympathy for you ;) Its tough love...and apparently, there's always more to give...love tank is always full baby!...
Workout:
Wide grip pull-backs 4 x 10
Lat pull-down 4 x 10
Seated cable row 4 x 10
Bent over BB row 3 x 10-12
Hyperextensions 3 x 15
Rear flys 3 x 10-12
Finished with cardio...walk/jog/swear...repeat....ok kidding, I got through it and here I am...alive....sort of.
Had a great morning with clients...lots of laughter, and some great accomplishments. Sometimes I fail to realize just how powerful the gym is. I can push people to success or allow them to wallow in mediocrity for fear of struggle/failure. No one's life should have room for anything mediocre....so I push. A woman this morning was so excited to tell me that people have noticed how much more confidently she is walking, and how she is now able to do functional movements we take for granted on a daily basis. She was literally glowing. And the cool thing is that THAT very moment and feeling of accomplishment will be the catalyst for others in her life...in the gym, and out. She left her workout session exhausted, but empowered...and this is why I love my job...
On to my afternoon.... I absolutely love my next client. She is the only person who gives me a hug after every session. Most people are too tired to give me the middle figure they'd like to give me for making them work like mules, but its ok...nothing personal. Well, more chicken, coffee, yelling, and home tonight for some tv and down-time....yes, even I like to relax...shocking, I know.
Have a wonderful Thursday....go hard...push beyond mediocre....life's high is on the other side
I'm staring at my chicken and green beans like its dog food...I am not in the mood for chicken right now. I know I know, I normally eat, sleep, and breathe chicken, but right now the machine longs for some turkey. Ground turkey rocks my world...clearly, it doesn't take much right now. Throw on some Marvin Gaye, brown some ground turkey, and Mr. Falcon might have a pretty exciting Thursday night.
I was pretty pumped about training back today...who am I kidding, I am always pumped to throw around heavy weights. I started with upper-back exercises to spend a little more time focusing on that because my mid/lower back already looks like I might deadlift my car for fun. Thankfully, my wrist is feeling a little better...not 100% by any means, but I'm not too concerned about what it feels like as long as it gets the job done. Sound familiar? All my clients feel free to nod with wide eyes right now.....I get it. No sympathy for me, means no sympathy for you ;) Its tough love...and apparently, there's always more to give...love tank is always full baby!...
Workout:
Wide grip pull-backs 4 x 10
Lat pull-down 4 x 10
Seated cable row 4 x 10
Bent over BB row 3 x 10-12
Hyperextensions 3 x 15
Rear flys 3 x 10-12
Finished with cardio...walk/jog/swear...repeat....ok kidding, I got through it and here I am...alive....sort of.
Had a great morning with clients...lots of laughter, and some great accomplishments. Sometimes I fail to realize just how powerful the gym is. I can push people to success or allow them to wallow in mediocrity for fear of struggle/failure. No one's life should have room for anything mediocre....so I push. A woman this morning was so excited to tell me that people have noticed how much more confidently she is walking, and how she is now able to do functional movements we take for granted on a daily basis. She was literally glowing. And the cool thing is that THAT very moment and feeling of accomplishment will be the catalyst for others in her life...in the gym, and out. She left her workout session exhausted, but empowered...and this is why I love my job...
On to my afternoon.... I absolutely love my next client. She is the only person who gives me a hug after every session. Most people are too tired to give me the middle figure they'd like to give me for making them work like mules, but its ok...nothing personal. Well, more chicken, coffee, yelling, and home tonight for some tv and down-time....yes, even I like to relax...shocking, I know.
Have a wonderful Thursday....go hard...push beyond mediocre....life's high is on the other side
Thursday, December 2, 2010
Pulling Back
4:30 hit me like a ton of bricks this morning. I truly envy those people who can wake up each morning, smile, and be convinced its going to be a good day. Its all perspective I know, but somehow at 4:30 its all I can do to put both feet on the floor and just keep moving. As long as I don't think about it, I'm ok. Just gotta get up and go...
It was a great morning with clients. A little slower, so I was able to chat more and enjoy the conversations and laughter. Some of the people I train truly trip me out, and I wish I had a recorder to document comments and conversations that are completely off the wall! Its great. From college students to menopausal women, I am entertained all day.
Ok, down to business. I had back and core today. 3 of my 4 back lifts went up in weight, which was awesome. Got 110 on BB row for my last 2 sets. I will honestly be shocked if the judges think my back muscles are too small compared to the rest of my body. My rear delts and lats look like I'm about to fly away. I say that, and yet I'll probably end up on stage beside an amazon women whose been on roids for the past 5 years. I think one thing that's hard about training my back is making sure that I'm pulling evenly with my right and left side. Symmetry is very important. My left side generally lags behind, so I've really tried to focus on being precise with every muscle contraction. I sound like a gym nerd. Ha. All about the details...
Workout:
Bent over BB row 4 x 8
Lat pull-down 4 x 8
Seated cable row 3 x 8-10
Rear flys 3 x 10
Dynamax sit-ups 3 x 15
Leg lifts (10x)/ss pilates heel touches (20x)...3 sets
Plank roll on ball 2 x 12
Long day....I've got clients til 6 and then a new ZUMBA class from 6-7. Its a fun class, but my hips can only move so much within 48 hours. It is great to see the women enjoying themselves though. I know for some it is a step outside of their comfort zone,...so to come into a room and move their rear like they're in a music video for an hour is a big deal. Just break out a few of those moves in the kitchen in front of your husband and you can thank me later....
Happy Thursday folks.
It was a great morning with clients. A little slower, so I was able to chat more and enjoy the conversations and laughter. Some of the people I train truly trip me out, and I wish I had a recorder to document comments and conversations that are completely off the wall! Its great. From college students to menopausal women, I am entertained all day.
Ok, down to business. I had back and core today. 3 of my 4 back lifts went up in weight, which was awesome. Got 110 on BB row for my last 2 sets. I will honestly be shocked if the judges think my back muscles are too small compared to the rest of my body. My rear delts and lats look like I'm about to fly away. I say that, and yet I'll probably end up on stage beside an amazon women whose been on roids for the past 5 years. I think one thing that's hard about training my back is making sure that I'm pulling evenly with my right and left side. Symmetry is very important. My left side generally lags behind, so I've really tried to focus on being precise with every muscle contraction. I sound like a gym nerd. Ha. All about the details...
Workout:
Bent over BB row 4 x 8
Lat pull-down 4 x 8
Seated cable row 3 x 8-10
Rear flys 3 x 10
Dynamax sit-ups 3 x 15
Leg lifts (10x)/ss pilates heel touches (20x)...3 sets
Plank roll on ball 2 x 12
Long day....I've got clients til 6 and then a new ZUMBA class from 6-7. Its a fun class, but my hips can only move so much within 48 hours. It is great to see the women enjoying themselves though. I know for some it is a step outside of their comfort zone,...so to come into a room and move their rear like they're in a music video for an hour is a big deal. Just break out a few of those moves in the kitchen in front of your husband and you can thank me later....
Happy Thursday folks.
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