What a day. I fell asleep later than I'd hoped last night and got to work not really remembering much of the drive. I've got the coffee mug to my face and the music blasting to keep me awake. Ever pull up next someone at a stoplight really really early in the morning and hear their bass thumping and wonder who the heck could be rocking out to Eminem before sunrise? Yup, its me. I little ridiculous, but getting up at 4:30 is ridiculous so I have to manage somehow...
Today was my last official "leg day" before the show. Again, I kept the rep range around 15, and just focused on the squeeze of every movement. Not gonna lie, I kind of miss lifting super-heavy on my legs...which is a statement I might take back the first time I return to squatting an obscene amount of weight for 8 reps and convinced that my pancreas might fall out, simply because that's how dramatic I am. I'm probably going to receive an email from someone all freaked out about their pancreas falling out while squatting. Sorry folks, won't happen...so keep lifting heavy...your more likely to throw up or pee yourself. Not exactly pleasant, but quicker clean up.
I had a great core workout today. Abs look decent. Lower abdominal muscles and obliques are out of control, and given my tendency to put on good muscle mass from the waist-down, I'm about 2 crunches and 5 squats away from shopping at Lane Bryant...
Workout:
Leg press 4 x 15
Walking lunges 3 x 25 yards
Leg extension 3 x 15
Hamstring curls on machine 3 x 15
Lunge jumps 4 x 20
Reverse glute raise/flutter on ball 3 x 60
BOSU full sit-ups 3 x 15
Heel touch/pilates leg-lower 3 x 20 each
Bike ab on bench 3 x 30 seconds
Cardio 45 minutes
Tomorrow will be my last "heavy" workout of the week, with just 2 days of light circuit training on Thursday and Friday. My body is used to a certain routine so I need to keep it there as much as possible, without being sore near the show. Oh, and last day of sprints tomorrow...hallelujah. I'll get a few days break and won't know what to do with myself...eh, I have a few ideas...
Soooo....I went for my waxing appointment today. First time. Let's just put it this way, I'm pretty sure that just before you enter hell, you are waxed. My pain threshold is pretty high, but today was absurd. Halfway through I wanted to hit the poor woman in the face...first time I've wanted to hit a stranger. Ok, that's a lie, but you get the idea. After it was over she advised me to wear lose clothing for awhile...uhhh...lose pants? What are those? Clearly she had no clue who she was talking to. Spandex is my life...I'm fairly certain I came from my mom's womb doing push-ups in a pair of biker shorts...so this was not an option. I threw on my skin-tight pants and headed back to work...more eager to sit on an ice pack than yell at people. Needless to say, it was a long afternoon...
9:04 and I need to head to bed. Tomorrow is my last day of work for this week so its a packed day. Back and biceps on tap for tomorrow's workout, some sprints, and then gear up for the rest of my week. Lots to do...paint, pack, nail appointment, paint some more, question my sanity a few times, paint once again,...here we go...
Goodnight to all!!
Showing posts with label leg press. Show all posts
Showing posts with label leg press. Show all posts
Tuesday, April 12, 2011
Tuesday, March 29, 2011
God laughs too
Ever have one of those days where it was like the universe was hitting you in the face every hour on the hour? Not sure what my horoscope was for the day but I'm sure it had something to do with staying in bed, drinking beer at 10am, and drowning myself in a sea of m&m's. Not so much? I'll just have to write my own... So if I don't show up at work tomorrow and leave a message slurring my words, don't send a search party...I've got everything under control...
Seriously though, these days are running together and I feel like my down time is shrinking by the minute. My mom was begging me on the phone tonight to take some time off after this show. Typical mom. I honestly thought she might cry on the phone...don't feel bad, she cries at everything...and we love her for it. She's the peace-maker of the family, happy (borderline "bubbly"), and doesn't appreciate sarcastic humor....I know what you're thinking and yes, there is a possibility I was adopted. How I came from that, I have no clue. God has a sense of humor...oh the irony...
Anyway, getting through today was a challenge in itself. I knew my workout would feel long and draining, so I really tried to just focus on one set/rep at a time so that I wouldn't mentally go nuts. I kept the reps around 15 for most of the leg exercises and found that because of the increased sprint work, I actually had to drop the weight from a couple weeks ago to maintain form and complete the set. Humbling. Honestly, if I'm gonna feel like I'm gonna die, I'd rather it be pressing 425 pounds for 10 reps than 320 pounds for 15 reps...meathead mentality, I know. Needless to say, I survived.
Workout:
Walking lunges 3 x 30 yards
Leg press 3 x 15
Hamstring curls on machine 3 x 12
Leg extensions 3 x 15
Glute raise on ball 3 x 20
Reverse crunch 3 x 20
Sit-ups on ball, arms back 3 x 15
Oblique crunches on decline 3 x 20
Treadmill 45 minutes
It's 7:45 and I am about to get in bed here in 20 minutes or so. Staying up late is simply not an option for the next couple of weeks...I can hardly function.
Calling tomorrow to make nail and waxing appointments. I would try to do it myself, but with my luck I'd rip off a body part. Speaking of, I would hate that woman's job...dear Lord, let's not go there...that's HER job...haha..pretty punny. Ok, I'm officially exhausted because I'm making stupid jokes and literally laughing out loud at myself....ridiculous...
Hump day here I come...
Seriously though, these days are running together and I feel like my down time is shrinking by the minute. My mom was begging me on the phone tonight to take some time off after this show. Typical mom. I honestly thought she might cry on the phone...don't feel bad, she cries at everything...and we love her for it. She's the peace-maker of the family, happy (borderline "bubbly"), and doesn't appreciate sarcastic humor....I know what you're thinking and yes, there is a possibility I was adopted. How I came from that, I have no clue. God has a sense of humor...oh the irony...
Anyway, getting through today was a challenge in itself. I knew my workout would feel long and draining, so I really tried to just focus on one set/rep at a time so that I wouldn't mentally go nuts. I kept the reps around 15 for most of the leg exercises and found that because of the increased sprint work, I actually had to drop the weight from a couple weeks ago to maintain form and complete the set. Humbling. Honestly, if I'm gonna feel like I'm gonna die, I'd rather it be pressing 425 pounds for 10 reps than 320 pounds for 15 reps...meathead mentality, I know. Needless to say, I survived.
Workout:
Walking lunges 3 x 30 yards
Leg press 3 x 15
Hamstring curls on machine 3 x 12
Leg extensions 3 x 15
Glute raise on ball 3 x 20
Reverse crunch 3 x 20
Sit-ups on ball, arms back 3 x 15
Oblique crunches on decline 3 x 20
Treadmill 45 minutes
It's 7:45 and I am about to get in bed here in 20 minutes or so. Staying up late is simply not an option for the next couple of weeks...I can hardly function.
Calling tomorrow to make nail and waxing appointments. I would try to do it myself, but with my luck I'd rip off a body part. Speaking of, I would hate that woman's job...dear Lord, let's not go there...that's HER job...haha..pretty punny. Ok, I'm officially exhausted because I'm making stupid jokes and literally laughing out loud at myself....ridiculous...
Hump day here I come...
Saturday, March 12, 2011
Tights and Tutus
It's Saturday morning and I am a zombie....sipping on my 3rd cup of coffee (with added protein powder of course) and eating some pumpkin protein pancakes. They are a treat on the weekend because I actually have time to cook in the morning. Yes, I add protein on top of protein...don't act so shocked.
From Thursday til now I've been on the go and simply haven't had much time to sit down. I'm beyond tired, and can tell my body needs rest because I'm craving a little more sugar than normal and retaining some water. Irritable and bloated...bad combination for the sanity in the Falcon house.
My workout yesterday was great though...really heavy on the shoulders, some tough core work, and then sprints on the treadmill to top off the Friday. I was pleased that I was able to maintain 198 heart-rate through the sprints without having a near-death experience. I don't have time for that...
Seated shoulder press 4 x 10, last set drop set to failure
Seated heavy lateral raises/ss light lateral raises 4 x 10 each
Front heavy DB raises/ss light front raises 4 x 10 each
Weighted sit-ups on ball 3 x 15
Leg raises 3 x 15
Oblique crunches on decline 3 x 20
Treamill sprints, Tabata style 30 min
The best part was trying to adjust my ponytail after my last set of shoulders...physically could not do it. I looked like a idiot bending over, tilting my head back, trying to figure out the quickest way to fix my hair that didn't require lifting my arms. I gave up...stuck with the disheveled-look until my delts were capable of operating again. Good workout.
Not sure yet if I'm gonna try to fit in some cardio today...its supposed to be beautiful today, but I need some rest. I might just do a quick 3 mile jog. Yes, I said it...a jog...don't think for a minute I will enjoy every second of it...but I will troop through it.
I went Thursday night with a friend to a benefit dance concert at Duke....even being the meathead I am, I can appreciate the arts. I actually love dance, and took it for 7 years. Yeah, me in a tutu...dear God, what a site. It was such a great break from my weight-room-all-consuming life to see a different display of strength. The choreography was absolutely phenomenal, and one reason I wanted to go was because I know the teacher and actually took a class of hers in college. What a trip that was. Even though I'd had dance experience...in the studio, on fraternity house bars, etc...ha...I was well into my competition training so my strength was much different. I specifically remember one of the first days in there and she wanted us to lift our leg and hold it as close to our head as possible without assistance of our arms. I look over and little miss toothpick had her leg by her freak'n ear and my hipflexors wouldn't let me get past 90 degrees. I was pissed. I wanted to yell out "look, I just got done leg pressing over 400 pounds, could bench press YOU, and you want me to do WHAT with my leg?!! You're out of your mind..." I had to drop the class and stick to dancing at frat parties...less leg lifts, more squatting...I could handle that...
Alright, we are all caught up....I am about to clean a little, MAYBE run, and then join the crackberry club and go get a new phone....brace yourselves if I join twitter...
Have a great weekend...stay focused...keep mov'n forward...one day at a time...
From Thursday til now I've been on the go and simply haven't had much time to sit down. I'm beyond tired, and can tell my body needs rest because I'm craving a little more sugar than normal and retaining some water. Irritable and bloated...bad combination for the sanity in the Falcon house.
My workout yesterday was great though...really heavy on the shoulders, some tough core work, and then sprints on the treadmill to top off the Friday. I was pleased that I was able to maintain 198 heart-rate through the sprints without having a near-death experience. I don't have time for that...
Seated shoulder press 4 x 10, last set drop set to failure
Seated heavy lateral raises/ss light lateral raises 4 x 10 each
Front heavy DB raises/ss light front raises 4 x 10 each
Weighted sit-ups on ball 3 x 15
Leg raises 3 x 15
Oblique crunches on decline 3 x 20
Treamill sprints, Tabata style 30 min
The best part was trying to adjust my ponytail after my last set of shoulders...physically could not do it. I looked like a idiot bending over, tilting my head back, trying to figure out the quickest way to fix my hair that didn't require lifting my arms. I gave up...stuck with the disheveled-look until my delts were capable of operating again. Good workout.
Not sure yet if I'm gonna try to fit in some cardio today...its supposed to be beautiful today, but I need some rest. I might just do a quick 3 mile jog. Yes, I said it...a jog...don't think for a minute I will enjoy every second of it...but I will troop through it.
I went Thursday night with a friend to a benefit dance concert at Duke....even being the meathead I am, I can appreciate the arts. I actually love dance, and took it for 7 years. Yeah, me in a tutu...dear God, what a site. It was such a great break from my weight-room-all-consuming life to see a different display of strength. The choreography was absolutely phenomenal, and one reason I wanted to go was because I know the teacher and actually took a class of hers in college. What a trip that was. Even though I'd had dance experience...in the studio, on fraternity house bars, etc...ha...I was well into my competition training so my strength was much different. I specifically remember one of the first days in there and she wanted us to lift our leg and hold it as close to our head as possible without assistance of our arms. I look over and little miss toothpick had her leg by her freak'n ear and my hipflexors wouldn't let me get past 90 degrees. I was pissed. I wanted to yell out "look, I just got done leg pressing over 400 pounds, could bench press YOU, and you want me to do WHAT with my leg?!! You're out of your mind..." I had to drop the class and stick to dancing at frat parties...less leg lifts, more squatting...I could handle that...
Alright, we are all caught up....I am about to clean a little, MAYBE run, and then join the crackberry club and go get a new phone....brace yourselves if I join twitter...
Have a great weekend...stay focused...keep mov'n forward...one day at a time...
Tuesday, January 11, 2011
8 Minutes Under Fire
Not your typical Tuesday. I rolled over at about 10:00 last night to find a text from Brian that we were not going to open until 10 due to weather conditions. My body needed the extra rest. I was practically in a coma until 7 am. I was able to leisurely enjoy my breakfast and coffee, catch up with my mom on the phone, and check a few emails. Even though I don't necessarily consider myself a morning person, I do love the mornings. When I think of morning people, I think of my mom. In high school she would wake me up by singing "Good morning to you, good morning to you..." It was the only time I contemplated cursing at my own mother. So wrong. And now look at me, I'm getting up at 4:30 and interacting with the world by 6. Oh the irony.
Had a teachable and learning moment for myself this morning. One of the athletes was running sprints on the treadmill and I watched as they jumped off 3 seconds early a few times in a row. Naturally, I called them out on it. First of all, every client/athlete should know that I have eyes on the back of my head and I am always watching. Period. Secondly, it really drives me nuts when athletes sell themselves short. They want to be the best and yet only want to give 90%?!?!...BS. You must train and practice as hard as you play. Everyday is game day. When they got off the treadmill and apologized to me for cheating, I explained that it wasn't about me watching or not watching....its about going hard even when you're the only one in the room. Because the truth is sometimes no one else is there to say "great job" or pat you on the back. And if you do it for anyone but yourself or the desire to be better than you were yesterday, you'll always be disappointed. Raise the bar, demand more of yourself, and then bask in the SELF-satisfaction of knowing you did your best to become the best you're capable of becoming.
I hope it helped the athlete gain a little more perspective on training and giving 100 percent, but it was also a reminder to me as well. A wake up call to the importance of every aspect of my contest prep....getting enough sleep, measuring all my food, working hard on posing, etc.... It all works together.
Leg day! It was truly a great workout. Sure, I felt dizzy and couldn't really feel my quads by the end, but I was ok with that. My total squat volume went up by 30 pounds, so I was happy with that. But then I knew leg press just might kill me. It almost did...my left leg started quivering like it had turrets. As soon as I completed a set I had to get the heck out of the machine and walk around before I cramped up. Overall, awesome leg day.
Workout:
Squats 4 x 10-12
Leg press 3 x 10 each leg
Hamstring curls on machine 4 x 10-12
Hamstring curls on slideboard 4 x 15
Leg extensions 3 x 15
It blows my mind that that particular workout took me an hour and 10 minutes and yet my total time under tension (just the time when I was physically lifting the weights) was only about 8 minutes. 8 minutes...thats it. Crazy.
Alright, thats it for now. On to my afternoon and then home for an early bedtime.....can't wait.
Had a teachable and learning moment for myself this morning. One of the athletes was running sprints on the treadmill and I watched as they jumped off 3 seconds early a few times in a row. Naturally, I called them out on it. First of all, every client/athlete should know that I have eyes on the back of my head and I am always watching. Period. Secondly, it really drives me nuts when athletes sell themselves short. They want to be the best and yet only want to give 90%?!?!...BS. You must train and practice as hard as you play. Everyday is game day. When they got off the treadmill and apologized to me for cheating, I explained that it wasn't about me watching or not watching....its about going hard even when you're the only one in the room. Because the truth is sometimes no one else is there to say "great job" or pat you on the back. And if you do it for anyone but yourself or the desire to be better than you were yesterday, you'll always be disappointed. Raise the bar, demand more of yourself, and then bask in the SELF-satisfaction of knowing you did your best to become the best you're capable of becoming.
I hope it helped the athlete gain a little more perspective on training and giving 100 percent, but it was also a reminder to me as well. A wake up call to the importance of every aspect of my contest prep....getting enough sleep, measuring all my food, working hard on posing, etc.... It all works together.
Leg day! It was truly a great workout. Sure, I felt dizzy and couldn't really feel my quads by the end, but I was ok with that. My total squat volume went up by 30 pounds, so I was happy with that. But then I knew leg press just might kill me. It almost did...my left leg started quivering like it had turrets. As soon as I completed a set I had to get the heck out of the machine and walk around before I cramped up. Overall, awesome leg day.
Workout:
Squats 4 x 10-12
Leg press 3 x 10 each leg
Hamstring curls on machine 4 x 10-12
Hamstring curls on slideboard 4 x 15
Leg extensions 3 x 15
It blows my mind that that particular workout took me an hour and 10 minutes and yet my total time under tension (just the time when I was physically lifting the weights) was only about 8 minutes. 8 minutes...thats it. Crazy.
Alright, thats it for now. On to my afternoon and then home for an early bedtime.....can't wait.
Monday, December 20, 2010
Pushing through...
Monday already...
This weekend was outrageously busy and my migraine yesterday was an indication that Friday and Saturday were out of control. It was one holiday event after another...I was overwhelmed with obnoxious Christmas sweaters that should have been burned 20 years ago along with leg warmers, scrunchies, and shoulder pads. I did have to do a little more meal-planning to make sure I not only got all my meals in, but had stuff with me as we went from one freak show to another. I'm kidding, it was entertaining to say the least.
After lifting 4 days in a row, I took Friday off. We had our company dinner that night at a local bar (yes, we are high rollers around here), and that was the first time I truly missed beer. It was ridiculous because the temperature was about 30 degrees outside and thus no reason to want something cold to drink. Momentary weakness.... I was able to squeeze in a quick workout Saturday, so I lifted shoulders and core and got in 40 minutes of cardio. My abs are still sore and laughing really isn't enjoyable right now. Kinda feels like a weird combination of gas pains and a knife in my side. Awesome. I woke up Sunday morning with all intentions of getting in about 30 minutes of cardio, but my head was throbbing at 6:00 am. The headache lasted all day and was more annoying than anything. I was ready for my workout today. Since I lifted on Saturday, I had quads and chest today. Talk about a tough workout....my legs were shot, my chest was shot,...I was pretty much worthless by the end.
Workout:
Squats 3 x 12
Single leg, leg press 3 x 12 each
Leg extensions 3 x 12
Explosive leg press 3 x failure
Flat DB chest press 3 x 12
Incline DB press 3 x 12
Declined push-ups 3 x 12-15
DB flys 2 x 12
Solid workout. I feel good. I struggled through the leg exercises, but I expected that. Everything felt pretty heavy today. There were a couple of times when I was honestly unsure if I'd make it through my last set, but I kept thinking "just keep pushing"...and a few more things I can't post, but you get the idea. Almost sounded like I was giving birth or something. It was a mind over matter thing at that point. Welcome to Mondays I guess.
Might need some 'ol coffee in about 10 minutes. Give me a needle, a good vein, and I can solve this caffeine-need real quick....
This weekend was outrageously busy and my migraine yesterday was an indication that Friday and Saturday were out of control. It was one holiday event after another...I was overwhelmed with obnoxious Christmas sweaters that should have been burned 20 years ago along with leg warmers, scrunchies, and shoulder pads. I did have to do a little more meal-planning to make sure I not only got all my meals in, but had stuff with me as we went from one freak show to another. I'm kidding, it was entertaining to say the least.
After lifting 4 days in a row, I took Friday off. We had our company dinner that night at a local bar (yes, we are high rollers around here), and that was the first time I truly missed beer. It was ridiculous because the temperature was about 30 degrees outside and thus no reason to want something cold to drink. Momentary weakness.... I was able to squeeze in a quick workout Saturday, so I lifted shoulders and core and got in 40 minutes of cardio. My abs are still sore and laughing really isn't enjoyable right now. Kinda feels like a weird combination of gas pains and a knife in my side. Awesome. I woke up Sunday morning with all intentions of getting in about 30 minutes of cardio, but my head was throbbing at 6:00 am. The headache lasted all day and was more annoying than anything. I was ready for my workout today. Since I lifted on Saturday, I had quads and chest today. Talk about a tough workout....my legs were shot, my chest was shot,...I was pretty much worthless by the end.
Workout:
Squats 3 x 12
Single leg, leg press 3 x 12 each
Leg extensions 3 x 12
Explosive leg press 3 x failure
Flat DB chest press 3 x 12
Incline DB press 3 x 12
Declined push-ups 3 x 12-15
DB flys 2 x 12
Solid workout. I feel good. I struggled through the leg exercises, but I expected that. Everything felt pretty heavy today. There were a couple of times when I was honestly unsure if I'd make it through my last set, but I kept thinking "just keep pushing"...and a few more things I can't post, but you get the idea. Almost sounded like I was giving birth or something. It was a mind over matter thing at that point. Welcome to Mondays I guess.
Might need some 'ol coffee in about 10 minutes. Give me a needle, a good vein, and I can solve this caffeine-need real quick....
Subscribe to:
Posts (Atom)