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 rear delts. Show all posts
Showing posts with label rear delts. Show all posts
Thursday, May 5, 2011
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, 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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