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 alternating db curls. Show all posts
Showing posts with label alternating db curls. Show all posts
Thursday, May 5, 2011
Wednesday, April 6, 2011
I dare you...
I think I met my word limit today by about 4pm. There's honestly no telling how much oxygen I use talking to people on any given day....which is probably why I leave work and truly want QUIET for a little while. Its a good thing I don't have kids...I'd be slipping those jokers Nyquil after lunch...
I honestly wasn't sure how my workout would go, or my sprints actually, because my hamstrings are one giant knot at the moment. Seriously, its like a small gerbil is hiding under the skin right behind my knees. When I bent over to demonstrate a deadlift this morning, I was pretty certain they would either snap or I would curse so loud I'd lose my hearing. Sometimes I want to fake being deaf...mainly around holiday events though...
So I made it through my workout...biceps/triceps, and then some sprints. It really wasn't horrible, just tired from 3 days of lifting and being on my feet. My arms are looking pretty good I think...definitely bigger than before, and shoulders are rounding out nicely. Rear delts are in full force (one thing the judges look for right off the bat when it comes to muscularity). I'm still not working my triceps too hard...they are out of control as it is...an ego all their own. Sprints went well...this white girl has gotten faster...watch out. I find it hard sometimes getting the perfect balance of blasting my legs without sucking wind to the point I can't recover fast enough to then do my next sprint in time...and vice versa. So today I got my heartrate up pretty quickly at about 75% speed with little rest time between sprints. Then, once I got my heartrate to 192-198 I cranked up the speed and increased my rest time. I was exhausted after 25 minutes. All in all, good workout day.
Workout:
Lying lat bar curls 3 x 10-12
EZ bar curls 3 x 10
Alternating incline curls 3 x 8 each
Single arm horizontal cable curl 2 x failure each arm
Tricep press-down on dip machine 3 x 12-15
Rope press-down 3 x 12-15
Single arm tricep extension 3 x 12 each
Sprints 25 minutes
Switching gears here for a minute...
My day started off with a truly empowering conversation with one of my clients...it was about inspiration/motivation. Ironically, it is the very topic I've been thinking about a lot lately and woke up a couple of weeks ago in the middle of the night to jot down random thoughts/ideas. We went back and forth about how important it is to be more aware of ourselves...our goals...our potential...and our own desire to be "great" in whatever capacity that entails(since we are all given different gifts and abilities). Its so true...we often fall victim to meeting the expectations of others, society, and/or the mediocre and "safe" expectations we place on ourselves....as if to dream bigger than where we are is a crime. I've wrestled with this very subject for a few weeks now, and here's a glimpse into my mind for a second...yeah, brace yourself...
I started thinking about how we idolize so many other people...famous people, parents, coaches, athletes...and we even come to the point where we are emotionally dependent on their success/achievements, as if it directly affects our loyalty to them and our barometer of inspiration we receive from them. We forget they are, in fact, human, and thus struggle in their own form and fashion as well. (Its easier for me to think of all of this from an athletic/fitness standpoint simply because of my career and athletic background.) So all of this led me to a deeper thought....why is motivation and inspiration a mere FEELING to us? Why do we often say "I feel motivated" or "I don't feel motivated"?? If its such a powerful driving force, to the point that we emotionally invest part of ourselves into the life of another in search of something greater than ourselves, why is it confined to something as wavering as a feeling? Should it not be a mindset...a choice...to daily pursue the things that will take us one step closer to a goal? Here's what I think...the will to pursue greatness (in whatever capacity) breeds the work necessary to get there, which breeds small successes along the way, which breeds motivation to keep going, which breeds the will to continue when its tough...and the cycle continues on and on. But you say, "what if I don't have a goal?" or "I don't think I can do_______ or achieve _______." So here's the kicker...and perhaps the greatest challenge some of us will ever face...
WHAT IF, instead of always looking to and depending on another flawed human being for some sort of "jump start" to inspire us, we dared to consider our own potential....dared to think beyond our parents' expectations, our coaches/boss' expectations, and for a moment fearlessly glimpse at who we could be with the talents and abilities given us. Now why can't THAT person be our inspiration and motivation to move forward?! Why can't we wake up each morning with a distinct picture of where we're headed and maintain focus? How much more confident and driven we'd be if we truly believed with all our being that we are more capable. The truth is 97% of us are scared....we're scared because to imagine that person is to confront who we are in this moment...
Well folks, to walk on water your first step has to be out of the boat...
I honestly wasn't sure how my workout would go, or my sprints actually, because my hamstrings are one giant knot at the moment. Seriously, its like a small gerbil is hiding under the skin right behind my knees. When I bent over to demonstrate a deadlift this morning, I was pretty certain they would either snap or I would curse so loud I'd lose my hearing. Sometimes I want to fake being deaf...mainly around holiday events though...
So I made it through my workout...biceps/triceps, and then some sprints. It really wasn't horrible, just tired from 3 days of lifting and being on my feet. My arms are looking pretty good I think...definitely bigger than before, and shoulders are rounding out nicely. Rear delts are in full force (one thing the judges look for right off the bat when it comes to muscularity). I'm still not working my triceps too hard...they are out of control as it is...an ego all their own. Sprints went well...this white girl has gotten faster...watch out. I find it hard sometimes getting the perfect balance of blasting my legs without sucking wind to the point I can't recover fast enough to then do my next sprint in time...and vice versa. So today I got my heartrate up pretty quickly at about 75% speed with little rest time between sprints. Then, once I got my heartrate to 192-198 I cranked up the speed and increased my rest time. I was exhausted after 25 minutes. All in all, good workout day.
Workout:
Lying lat bar curls 3 x 10-12
EZ bar curls 3 x 10
Alternating incline curls 3 x 8 each
Single arm horizontal cable curl 2 x failure each arm
Tricep press-down on dip machine 3 x 12-15
Rope press-down 3 x 12-15
Single arm tricep extension 3 x 12 each
Sprints 25 minutes
Switching gears here for a minute...
My day started off with a truly empowering conversation with one of my clients...it was about inspiration/motivation. Ironically, it is the very topic I've been thinking about a lot lately and woke up a couple of weeks ago in the middle of the night to jot down random thoughts/ideas. We went back and forth about how important it is to be more aware of ourselves...our goals...our potential...and our own desire to be "great" in whatever capacity that entails(since we are all given different gifts and abilities). Its so true...we often fall victim to meeting the expectations of others, society, and/or the mediocre and "safe" expectations we place on ourselves....as if to dream bigger than where we are is a crime. I've wrestled with this very subject for a few weeks now, and here's a glimpse into my mind for a second...yeah, brace yourself...
I started thinking about how we idolize so many other people...famous people, parents, coaches, athletes...and we even come to the point where we are emotionally dependent on their success/achievements, as if it directly affects our loyalty to them and our barometer of inspiration we receive from them. We forget they are, in fact, human, and thus struggle in their own form and fashion as well. (Its easier for me to think of all of this from an athletic/fitness standpoint simply because of my career and athletic background.) So all of this led me to a deeper thought....why is motivation and inspiration a mere FEELING to us? Why do we often say "I feel motivated" or "I don't feel motivated"?? If its such a powerful driving force, to the point that we emotionally invest part of ourselves into the life of another in search of something greater than ourselves, why is it confined to something as wavering as a feeling? Should it not be a mindset...a choice...to daily pursue the things that will take us one step closer to a goal? Here's what I think...the will to pursue greatness (in whatever capacity) breeds the work necessary to get there, which breeds small successes along the way, which breeds motivation to keep going, which breeds the will to continue when its tough...and the cycle continues on and on. But you say, "what if I don't have a goal?" or "I don't think I can do_______ or achieve _______." So here's the kicker...and perhaps the greatest challenge some of us will ever face...
WHAT IF, instead of always looking to and depending on another flawed human being for some sort of "jump start" to inspire us, we dared to consider our own potential....dared to think beyond our parents' expectations, our coaches/boss' expectations, and for a moment fearlessly glimpse at who we could be with the talents and abilities given us. Now why can't THAT person be our inspiration and motivation to move forward?! Why can't we wake up each morning with a distinct picture of where we're headed and maintain focus? How much more confident and driven we'd be if we truly believed with all our being that we are more capable. The truth is 97% of us are scared....we're scared because to imagine that person is to confront who we are in this moment...
Well folks, to walk on water your first step has to be out of the boat...
Monday, December 13, 2010
Be about the business
A good weekend...busy, but good. The holidays are hectic to begin with, and couple that with dieting, long days, and lack of sleep and you've got yourself an anxiety attack waiting to happen. I took Saturday off and then walked on an incline yesterday morning for 40 minutes. I felt good once I was done, and was ready to get on with my day. Sometimes the weekends are a nice mental break from the intensity of the gym. Its easy to get consumed while competing, so to relax for a couple of days is a treat. Speaking of treats, it looks like I'll be able to enjoy Christmas dinner. I planned my diet accordingly, and I can use that night as kind of a "refeed" of sorts. Not to say I will go completely overboard, but to be able to eat a little bit of homemade corn pudding and sweet potato casserole will be nice. I will no doubt have a sugar-hangover as I do every year the day after Christmas.... My pancreas usually hates me that day...
Great workout today. Shoulders, biceps, and core....stuck with sets of 12 and struggled every set. My right wrist is still really bothering me, but I refuse to do anything about it unless it swells, bleeds, or just stops working all together. No crying wolf just yet. Overall it was an awesome workout and I feel satisfied with my weights and form. Taking my lateral raises above 90* has been amazing...the burn is enough to make me want my mama.
Workout:
BB shoulder press 3 x 12
Seated arnold press 3 x 12
Lateral DB raises 3 x 12
Front DB raises 3 x 12
Alternating DB curls 3 x 10 each arm
Cable curls with the lat bar 3 x 12
Alternating hammer curls on incline 2 x failure
Crunches on BOSU 4 x 15
Leg lifts 3 x 12
Extremely tired right now...but I get to eat in about 20 minutes...then its back in gear for the afternoon. I've never looked so forward to fish and rice as I do right now. YUMMMM. Here's to one workout closer to stage-ready...
Great workout today. Shoulders, biceps, and core....stuck with sets of 12 and struggled every set. My right wrist is still really bothering me, but I refuse to do anything about it unless it swells, bleeds, or just stops working all together. No crying wolf just yet. Overall it was an awesome workout and I feel satisfied with my weights and form. Taking my lateral raises above 90* has been amazing...the burn is enough to make me want my mama.
Workout:
BB shoulder press 3 x 12
Seated arnold press 3 x 12
Lateral DB raises 3 x 12
Front DB raises 3 x 12
Alternating DB curls 3 x 10 each arm
Cable curls with the lat bar 3 x 12
Alternating hammer curls on incline 2 x failure
Crunches on BOSU 4 x 15
Leg lifts 3 x 12
Extremely tired right now...but I get to eat in about 20 minutes...then its back in gear for the afternoon. I've never looked so forward to fish and rice as I do right now. YUMMMM. Here's to one workout closer to stage-ready...
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