3am and you would've thought an internal siren went off. I was wide awake and seriously about to get up and just start cleaning something...because what else is there to do at 3am? My mind was racing, and it truly had to do with the competition. Its literally JUST around the corner, but there I was having a mental freak-out too early to even justify getting up to do anything about it!...What a nut job. I eventually fell back asleep and got up at 5:50...way to sleep in Mer. At that point I had to get up and start sucking down coffee like it was my job. Because it is.
I was pretty pumped for my workout today. I had shoulders, core, and sprints. My legs felt pretty good so I wasn't necessarily dreading the sprints as much as usual. I started with shoulders, and discovered that my "pump" will last about 30-35 minutes and then start to fade. And its definitely more obvious in my shoulders than anywhere else. Here's why this is important info....before you go onstage, you actually "pump up". There are weights backstage and you literally stand back there in your ridiculous heels and nearly-thong and lift weights to get the blood flowing to your muscles so that you look "full" on stage. But the thing is that the pump will only last so long...so its beneficial for me to know about how long I have so I'm not wasting time before I go on. You learn something new everyday...there ya go.
Since my legs were feeling pretty good, I went for harder sprints on the legs. I allowed a little more rest time between runs,...15 seconds on, 30 seconds rest, incline at 5, speed 11...20 minutes worth after a 5 minute warm-up. Legs were spent and I was sucking wind by the end. The last 4 minutes were probably some of the toughest I've had during any sprint workout.
Workout:
Seated DB shoulder press 4 x 10
Seated lateral raise (drop set 8/8) 4 sets
Front raise (drop set 8/8) 4 sets
Sit-ups, legs over bench 2 x 15
Sit-ups on BOSU 2 x 15
Reverse crunches 3 x 30 seconds
Oblique crunches on decline 2 x 20
Sprints 25 minutes
It was so nice to be done with today's workout. I get 2 days to "breathe" if you will. Tomorrow is cardio, rest on Sunday, back to the grind on Monday.
It was April Fool's Day today and yet I did not do ANYTHING. What is wrong with me?! The best one was in college when I got a guy to call my parents at midnight saying he was the campus police and I just got arrested for streaking. Of course my parents immediately believed it. I was always the naked kid of the group. My mom was in tears and my dad was ready to ring my neck. It was awesome. I was not the favorite child for awhile after that one...oh but it was worth the laughs. Today I just didn't have the motivation to put together a good scheme. And you can't even joke about the whole pregnant thing...that will bite you in the rear every time. Lie about it on April 1st,...find out you're the next Oct-o-mom 3 weeks later...
So, I'm going to a competition tomorrow morning to kind of "get in the mood"...its a smaller show that's actually being held at my old high school. Nothing like starting off your Saturday with some half-naked strangers... That will be me in 2 weeks...yikes...
Alright peeps, time for bed....have a great weekend and we'll be back on go in 2 days...
Showing posts with label oblique crunches. Show all posts
Showing posts with label oblique crunches. Show all posts
Friday, April 1, 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, March 8, 2011
Make it rain...
Stripper shoes came in today. Yeeeaahh...There's nothing like clear plastic strapped to 4 1/2 inch heels to make you feel like a million bucks....and a hooker. So I started working on my poses today after my workout. I forgot how exhausting it is...and to do it in sweaty spandex and pale skin was just awesome, let me tell ya. I felt huge...one good flex and I might poke my eye out.
I definitely had some anxiety going into today's workout. Yes, it was leg day....but not a typical-Meredith-near-death-experience leg day. Because my legs are pretty darn big, I need to back off a bit on the 'ol tree trunks. So, I kept reps a little higher and kept my total volume down, and decreased rest time between sets. Being the all-or-nothing person I am, I really had a hard time not going all out. I felt like a pansy because I wasn't about to die. I'm ridiculous, I know. I honestly had to continue to remind myself that at this point, this is necessary to achieve the look I want/need to do well. Needless to say, I was frustrated. Telling me to back off in the gym is like telling me Santa isn't real....I get it, I hate you for it, but I get it...
Workout:
Walking lunges 3 x 30 yards
Hamstring curls on machine 4 x 15
Leg extensions 3 x 15-20
Squat jumps (15x)/ss glute raise on ball (15x) 3x
Weighted sit-ups on ball 3 x 12
Reverse crunch 3 x 15.
Oblique crunches on decline 3 x 20
Treadmill 45 minutes
My suit is officially being made! I went with the purple...well, actually "eggplant"...eh, whatever. On sale for $200 and less material than any lingerie I own...I better get my money's worth. I might break that thing out at the pool this summer...I'll be the only woman in Mebane who'll like a be-jeweled prostitute laying out by the pool...oh wait, no I won't....and this is why I love Mebane.
Alright folks...time for bed...ready for Wednesday...
I definitely had some anxiety going into today's workout. Yes, it was leg day....but not a typical-Meredith-near-death-experience leg day. Because my legs are pretty darn big, I need to back off a bit on the 'ol tree trunks. So, I kept reps a little higher and kept my total volume down, and decreased rest time between sets. Being the all-or-nothing person I am, I really had a hard time not going all out. I felt like a pansy because I wasn't about to die. I'm ridiculous, I know. I honestly had to continue to remind myself that at this point, this is necessary to achieve the look I want/need to do well. Needless to say, I was frustrated. Telling me to back off in the gym is like telling me Santa isn't real....I get it, I hate you for it, but I get it...
Workout:
Walking lunges 3 x 30 yards
Hamstring curls on machine 4 x 15
Leg extensions 3 x 15-20
Squat jumps (15x)/ss glute raise on ball (15x) 3x
Weighted sit-ups on ball 3 x 12
Reverse crunch 3 x 15.
Oblique crunches on decline 3 x 20
Treadmill 45 minutes
My suit is officially being made! I went with the purple...well, actually "eggplant"...eh, whatever. On sale for $200 and less material than any lingerie I own...I better get my money's worth. I might break that thing out at the pool this summer...I'll be the only woman in Mebane who'll like a be-jeweled prostitute laying out by the pool...oh wait, no I won't....and this is why I love Mebane.
Alright folks...time for bed...ready for Wednesday...
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