Friday...glorious Friday.
It never fails that on Friday mornings around 5:40, our cat Oscar starts whining at our door. In his pea-size-mind, I should be up feeding him by that point. Fat cat. 12 minutes later I couldn't take it anymore...I was up. Cat food in bowl, and coffee brewing. No need for a meth-lab when you've got freshly ground Costa Rican coffee...mmmm...
I spent the majority of my morning cleaning before heading to the gym. Friday workouts are tough. My mind is tired, my body is fatigued, and I'm just ready for a couple of days to relax. I had chest, shoulders, and sprints today. My shoulder workout felt like a joke...a sick joke. I was struggling through the entire thing. It was a good struggle, but I felt that the weights were lighter than I'd like. Eh...
Workout:
30* incline DB press 3 x 12
Flat DB bench press 3 x 12
DB flys 3 x 12
Decline push-ups 2 x failure
DB shoulder press 3 x 12
Standing lateral raises 3 x 12
lateral-to-overhead raise 3 x 15
Sprints 20 minutes
Tomorrow will be some light cardio...I might jog...who knows. And then I think I might rest on Mother's Day...not because I am a mom (for the sake of my sanity and any small child), but because I am tired. Period. However, in honor of Mother's Day, I'd like to share a few things my mom has taught me. I've mentioned before that my mom and I are pretty different when it comes to our personalities, but I admire that woman more than words can express. So here are a few things Mama Parker has taught yours truly....
*Life is about relationships
*You teach people how to treat you
*Showers are not an option
*When you love, do it with your entire being
*Keep perspective...its all about perspective
*"Wait til your father gets home!" typically precedes an ass whoop'n
*Surround yourself with beauty everyday
*Be kind to yourself
I am truly blessed to have an amazing mom. Considering the number of mothers who freely contribute to the delinquency of a minor, I'd say she did a pretty good job. Way to go mom...I'm still alive...wearing clean underwear...and not drinking by myself...
Time for bed....on to the weekend,....Enjoy!
Showing posts with label push-ups. Show all posts
Showing posts with label push-ups. Show all posts
Friday, May 6, 2011
Monday, March 7, 2011
Stacked
Into 6 weeks out and I'd be lying if I said I wasn't nervous, excited, tired, a little emotional, and the list goes on...
At this point, the diet will tighten up a little more, I will transition to more high intensity cardio, and then bump up my steady-state cardio time...for the sake of everyone, don't let me near anything sharp over the next few weeks...
The weekend was good. I was able to get in moderate cardio both days for 45 minutes. Saturday felt better than Sunday, that's for sure. I was glad to get it over with early though so I could enjoy the rest of my day. I needed some time for myself so I went for some retail-therapy. Buying clothes is always a trip because my measurements are not exactly your standard female. I tried on a couple of shirts that looked like a defensive back squeezed into a piece of cotton and was about to drill someone. Needless to say, my shoulders cause some "issues" when buying tops. The best moment came when I was in the dressing room at Target and because of their efforts to put as many mirrors in one room at a time, I was able to get a full-rear shot. There, in Target, I discovered a flaw on my backside. I know, I was shocked too. Kidding,..but seriously, my right cheek is bigger than my left. How exactly does that happen?! I nearly lost it, and then all of a sudden a young teenage girl starts freaking out in the room next to me because she didn't want her mom to see her change clothes. So between my ass-anxiety, and wanting to tell miss princess that it wasn't too long ago that her mom wiped crap from her rear and she should get over her mom seeing her in a bra, the dressing rooms at Target were well stocked with entertainment. What a day...
Today's been a great day thus far. I was a little tired headed into my workout, but knew I couldn't focus on that. I really tried to stay more engaged with each lift, each rep, and not let outside thoughts/worries invade my training. Its hard to do, but I wish more clients understood the importance of leaving everything at the door. Training should be pure. No worries, no emotion, just every ounce of drive and focus you've got to physically push to the next level. Today's training was just that...it was heavy, but everything seemed to just flow...even the sprints...I was pleased.
Workout:
Incline DB press 4 x 10
Flat DB press 4 x 10
DB flys (10x)/ss push-ups to failure 4 sets
Seated BB shoulder press 4 x 10-12
Seated lateral raises 4 x 10
Front raises (10x)/ss plate rotations to failure 3 sets
Treadmill sprints - tabata style 25 minutes
I spent some time this weekend going through pictures from the Arnold Classic. Its one of the biggest professional shows in the US, and includes bodybuilding, figure, fitness, and now bikini divisions. The top placers set a standard that trickles down to the state level. So, its important to see what judges are looking for at that level...as far as shape, muscularity, etc...especially since Figure has changed so much over the last 10 years. Here is Nicole Wilkins-Lee. She placed first in figure...looks a lot softer than Monica Brandt and Jenny Lynn did a few years back when they used to dominate the stage. Believe it or not, she is well over 140 pounds....solid as a rock though. She looks great.
Well, on to the afternoon,...few clients and then home for some much needed rest. Go hard...rest later...
At this point, the diet will tighten up a little more, I will transition to more high intensity cardio, and then bump up my steady-state cardio time...for the sake of everyone, don't let me near anything sharp over the next few weeks...
The weekend was good. I was able to get in moderate cardio both days for 45 minutes. Saturday felt better than Sunday, that's for sure. I was glad to get it over with early though so I could enjoy the rest of my day. I needed some time for myself so I went for some retail-therapy. Buying clothes is always a trip because my measurements are not exactly your standard female. I tried on a couple of shirts that looked like a defensive back squeezed into a piece of cotton and was about to drill someone. Needless to say, my shoulders cause some "issues" when buying tops. The best moment came when I was in the dressing room at Target and because of their efforts to put as many mirrors in one room at a time, I was able to get a full-rear shot. There, in Target, I discovered a flaw on my backside. I know, I was shocked too. Kidding,..but seriously, my right cheek is bigger than my left. How exactly does that happen?! I nearly lost it, and then all of a sudden a young teenage girl starts freaking out in the room next to me because she didn't want her mom to see her change clothes. So between my ass-anxiety, and wanting to tell miss princess that it wasn't too long ago that her mom wiped crap from her rear and she should get over her mom seeing her in a bra, the dressing rooms at Target were well stocked with entertainment. What a day...
Today's been a great day thus far. I was a little tired headed into my workout, but knew I couldn't focus on that. I really tried to stay more engaged with each lift, each rep, and not let outside thoughts/worries invade my training. Its hard to do, but I wish more clients understood the importance of leaving everything at the door. Training should be pure. No worries, no emotion, just every ounce of drive and focus you've got to physically push to the next level. Today's training was just that...it was heavy, but everything seemed to just flow...even the sprints...I was pleased.
Workout:
Incline DB press 4 x 10
Flat DB press 4 x 10
DB flys (10x)/ss push-ups to failure 4 sets
Seated BB shoulder press 4 x 10-12
Seated lateral raises 4 x 10
Front raises (10x)/ss plate rotations to failure 3 sets
Treadmill sprints - tabata style 25 minutes
I spent some time this weekend going through pictures from the Arnold Classic. Its one of the biggest professional shows in the US, and includes bodybuilding, figure, fitness, and now bikini divisions. The top placers set a standard that trickles down to the state level. So, its important to see what judges are looking for at that level...as far as shape, muscularity, etc...especially since Figure has changed so much over the last 10 years. Here is Nicole Wilkins-Lee. She placed first in figure...looks a lot softer than Monica Brandt and Jenny Lynn did a few years back when they used to dominate the stage. Believe it or not, she is well over 140 pounds....solid as a rock though. She looks great.
Well, on to the afternoon,...few clients and then home for some much needed rest. Go hard...rest later...
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....
Friday, December 3, 2010
Guest Appearance
Sometimes life just has other plans...
After I finished teaching my ZUMBA class last night, I walked out completely drenched in sweat, tired, but looking forward to a relaxing night and a solid 8+ hours of sleep and not much to do today. Well, that didn't exactly go as planned. I'm standing in my kitchen recounting my day to my husband when I look down and Brian was calling. I immediately thought he was calling to remind me something to do at the gym on Monday or see if he left something at work. No, not quite. He was at the hospital because his wife had to have an emergency appendectomy. Seriously, whats the deal with the appendix anyway? Ranks up there with the gallbladder. Anyway, that meant I needed to be ready to roll with clients at 6 am.....my anxiety level rose simply because all I wanted to do was sleep. But needless to say, everything went smoothly and I was glad that he knew he could depend on me at the last minute. I don't normally work Fridays, so I got a lot of "what are you doing here?" looks. Funny, some didn't look too excited to see me....no worries, I don't take it personal...I'm tough, I get it. There was a joke for awhile among the clients that Fridays were "Meredith-free-Fridays"....and some have just eliminated the first part of my name entirely and call me "deth". Not quite sure how I feel about that one yet....but I guess I've been called worse...
I thought for sure this entire week of busyness and sleep deprivation would effect my workout today. I am happy to say that I got through it and even increased weight in a couple of lifts. I just tried not to think about it too much....just had to keep moving. Went to 45's on DB bench press....left shoulder almost gave out once and about took a dumbbell to the face. As long as I completed the set, I could deal with the black eye. I did notice that my right wrist was seriously bothering me today. I broke it when I was 8 so its always been weaker. Yeah, I was walking on the railing of our deck pretending that I was at the Olympics on a balance beam....well, lets just say that I didn't even make the Special Olympics that day. I fell about 6 feet into the yard like Humpty-Dumpty and screamed like a little girl. That was my last attempt at gymnastics. So, I'm not quite sure if that break has something to do with any pain I experience now, but perhaps it doesn't matter. Unless my wrists breaks again, I probably won't slow down....who am I kidding?!
Workout:
Flat DB bench press 4 x 8
Incline DB press 4 x 8
DB flys 3 x 10
Declined push-ups 2 x failure
SUMO squats 4 x 10
Single leg sled-drives on pull-up machine 3 x 10 each
Hamstring curls on machine 3 x 10
Hamstring pull-backs 3 x 10
I finally get to rest for a bit. I got the Christmas music blasting...the scent of Pinesol burning my nostrils...my cat shedding hair under the tree like he's in Egypt.....typical Friday at the Falcon house. I just might have to hit up the coffee maker and take it to the face like a champ. Have a wonderful weekend folks and be ready to roll Monday!
After I finished teaching my ZUMBA class last night, I walked out completely drenched in sweat, tired, but looking forward to a relaxing night and a solid 8+ hours of sleep and not much to do today. Well, that didn't exactly go as planned. I'm standing in my kitchen recounting my day to my husband when I look down and Brian was calling. I immediately thought he was calling to remind me something to do at the gym on Monday or see if he left something at work. No, not quite. He was at the hospital because his wife had to have an emergency appendectomy. Seriously, whats the deal with the appendix anyway? Ranks up there with the gallbladder. Anyway, that meant I needed to be ready to roll with clients at 6 am.....my anxiety level rose simply because all I wanted to do was sleep. But needless to say, everything went smoothly and I was glad that he knew he could depend on me at the last minute. I don't normally work Fridays, so I got a lot of "what are you doing here?" looks. Funny, some didn't look too excited to see me....no worries, I don't take it personal...I'm tough, I get it. There was a joke for awhile among the clients that Fridays were "Meredith-free-Fridays"....and some have just eliminated the first part of my name entirely and call me "deth". Not quite sure how I feel about that one yet....but I guess I've been called worse...
I thought for sure this entire week of busyness and sleep deprivation would effect my workout today. I am happy to say that I got through it and even increased weight in a couple of lifts. I just tried not to think about it too much....just had to keep moving. Went to 45's on DB bench press....left shoulder almost gave out once and about took a dumbbell to the face. As long as I completed the set, I could deal with the black eye. I did notice that my right wrist was seriously bothering me today. I broke it when I was 8 so its always been weaker. Yeah, I was walking on the railing of our deck pretending that I was at the Olympics on a balance beam....well, lets just say that I didn't even make the Special Olympics that day. I fell about 6 feet into the yard like Humpty-Dumpty and screamed like a little girl. That was my last attempt at gymnastics. So, I'm not quite sure if that break has something to do with any pain I experience now, but perhaps it doesn't matter. Unless my wrists breaks again, I probably won't slow down....who am I kidding?!
Workout:
Flat DB bench press 4 x 8
Incline DB press 4 x 8
DB flys 3 x 10
Declined push-ups 2 x failure
SUMO squats 4 x 10
Single leg sled-drives on pull-up machine 3 x 10 each
Hamstring curls on machine 3 x 10
Hamstring pull-backs 3 x 10
I finally get to rest for a bit. I got the Christmas music blasting...the scent of Pinesol burning my nostrils...my cat shedding hair under the tree like he's in Egypt.....typical Friday at the Falcon house. I just might have to hit up the coffee maker and take it to the face like a champ. Have a wonderful weekend folks and be ready to roll Monday!
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