What a weekend.
I walked into the gym this morning already exhausted. Emotionally, I am beyond drained, but I cannot say that I've faced it alone. The amount of support and encouragement I've received over the last few days has been incredible. Tomorrow will be yet another long day...funeral and burial. Thus, I probably will not write...
I certainly did not feel like I was my best today...which is tough to deal with when you're surrounded by people who fuel off of your own energy and drive. While I felt distracted to some degree, I was still very much aware of my own internal struggles. Needless to say, it was a hard day with an even harder workout. Everything felt heavy.....very heavy. And starting a workout with bodyweight wide-grip pull-ups is kicking yourself in the crotch before a fight. It was brutal....but I pulled my tank-like-rearend up for 4 sets like a mad woman. Back, shoulders, biceps, then sprints....loooong workout to say the least.
Workout:
Wide grip pull-ups 4 x 8
Single arm DB row 4 x 8 each
Seated cable row 4 x 6-8
Seated BB shoulder press 4 x 6-8
Front plate raise 4 x 8
Lateral raise from neutral 4 x 8
Lat bar curls 4 x 8
Straight bar standing curls 4 x 8
Hammer curls 2 x 12
Sprints
My lats and upper back are getting strong as hell. I'm gonna need a new bra....38 A....which I'm sure doesn't exist. And for good reason, no woman was naturally created with lats like bat wings....one good flex and I will be out of this bra faster than a prom-whore. (Prom-whores: girls who slut themselves out only on prom night...thinking that since they are dressed up it somehow makes it less whore-ish. Nope, still slutty.) Anyway, point is that I am truly enjoying the strength gains from this new program design...more strength...more volume...overall good plan.
College kids are starting to roll back in town...always entertaining. Chad and Kelsey returned today...full throttle. It was great to have them in the gym though...I certainly needed the laughs and their enthusiasm.
Well, its late and I've got an extremely full day ahead.....a lot on my mind and just ready to have some closure...
Showing posts with label seated cable row. Show all posts
Showing posts with label seated cable row. Show all posts
Monday, May 16, 2011
Monday, May 9, 2011
Hold my hair please...
At 12am this morning I wasn't quite sure I'd make it through the day. I was hovered over the toilet spewing what was left of my dinner...lunch...breakfast...I think I may have even passed a major organ. I had some milk last night, which I think was the culprit. I'm now convinced that once I left the boob-feeding 27 years ago, milk is no longer necessary... I was cursing lactose.
Overall, it was a great and crazy weekend. I was able to relax by the pool for a little bit, clean, and then enjoy a "normal" meal at a local restaurant. I had salmon, veggies, a slice of bread, and a couple glasses of wine. Ah yes, it went down like sweet sweet goodness. And then there was Mother's Day...running all over God's creation to be with family, and ending the day at the hospital. Niece #2 arrived yesterday at Duke...so there was certainly much to celebrate on the 5th floor. It was BYOB. Bring Your Own Breast-milk. I could hardly contain myself in that room, and there I was crying more than the infant....and I didn't have the excuse that I was hungry or crapped myself. Ok, maybe the first...
What an amazing day.
So, I took yesterday completely off from any type of training, and I could tell from the moment I woke up that I seriously needed it. Today was back to the grind. I had back, biceps, shoulders, and finished with sprints. I kept the weights the same from last week on everything except for shoulder press. My arms were shot, so I had to drop the weight. Boooo
Workout:
Wide grip pull-ups 4 x 6-8
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Narrow grip pull-down (trap emphasis) 3 x 6-8
Seated BB shoulder press 4 x 6-8
Bent arm lateral raises 4 x 6-8
Front plate raises 4 x 6-8
EZ bar curls 4 x 6-8
Single arm horizontal cable curl 4 x 6-8 each
Sprints
Sprints got pretty rough today. My traps were cramping so badly that I started feeling pain up the back of my neck and into my head. The absolute only time it wouldn't throb was when I was actually sprinting...so for 10 seconds I had relief....10 measly seconds. Blah....glad its over.
Tomorrow is a lighter leg day, heavy chest, core, and cardio.
Time to peel some eggs....then hopefully a vomit-free night....
Overall, it was a great and crazy weekend. I was able to relax by the pool for a little bit, clean, and then enjoy a "normal" meal at a local restaurant. I had salmon, veggies, a slice of bread, and a couple glasses of wine. Ah yes, it went down like sweet sweet goodness. And then there was Mother's Day...running all over God's creation to be with family, and ending the day at the hospital. Niece #2 arrived yesterday at Duke...so there was certainly much to celebrate on the 5th floor. It was BYOB. Bring Your Own Breast-milk. I could hardly contain myself in that room, and there I was crying more than the infant....and I didn't have the excuse that I was hungry or crapped myself. Ok, maybe the first...
What an amazing day.
So, I took yesterday completely off from any type of training, and I could tell from the moment I woke up that I seriously needed it. Today was back to the grind. I had back, biceps, shoulders, and finished with sprints. I kept the weights the same from last week on everything except for shoulder press. My arms were shot, so I had to drop the weight. Boooo
Workout:
Wide grip pull-ups 4 x 6-8
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Narrow grip pull-down (trap emphasis) 3 x 6-8
Seated BB shoulder press 4 x 6-8
Bent arm lateral raises 4 x 6-8
Front plate raises 4 x 6-8
EZ bar curls 4 x 6-8
Single arm horizontal cable curl 4 x 6-8 each
Sprints
Sprints got pretty rough today. My traps were cramping so badly that I started feeling pain up the back of my neck and into my head. The absolute only time it wouldn't throb was when I was actually sprinting...so for 10 seconds I had relief....10 measly seconds. Blah....glad its over.
Tomorrow is a lighter leg day, heavy chest, core, and cardio.
Time to peel some eggs....then hopefully a vomit-free night....
Monday, May 2, 2011
Driving nowhere...
Holy moly this morning was off to a rough start.
For whatever reason my body decides that 1:45 is a great time to wake up..(which, for the record, its not)...so after looking at the clock and realizing I've got a whopping 2.75 hours to sleep, I roll over and wake up even more tired at 4:30. It was all down hill from there. I was detoured from getting on the highway, took a wrong turn and ended up at a farm, finally made it to my exit and sat at a red light for 4 minutes....4 m-i-n-u-t-e-s....that was an eternity at 5:30 in the morning. My anger was out of control at that point. My heart rate was through the roof. So ridiculous....and the people who are completely calm in situations like that blow my mind. I want what they're smoking...
Once I was at work I was good to go. Zimm came back in town this week, which was AWESOME....he definitely brought me some sanity during my workout. Speaking of, this was week 2 of my new routine. Felt great, kept everything heavy for reps of 6-8 and then some sprints at the end. My IT band is back to its A game. Thank God. So I took advantage of it and did short, hard sprints. Incline 8, speed 12, 12 seconds, for 20 minutes. Heart rate was 204, but as long as I keep the music loud enough that I can't hear myself sucking wind, I'm fine. I tell my clients all the time, you just have to get comfortable with being uncomfortable.
Workout:
Wide grip pull-ups 4 x 6
Seated cable row 4 x 6
Single arm lat pull-down 4 x 6 each arm
Seated BB shoulder press 4 x 6
Bent arm lateral raise/ss partials 4 x 8/8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints 20 minutes
Almost bedtime and I'm stuck in the recliner....story of my life. Tomorrow I will have more to write about....right now I've to peel 20 eggs before hitting the bed. Fun...
For whatever reason my body decides that 1:45 is a great time to wake up..(which, for the record, its not)...so after looking at the clock and realizing I've got a whopping 2.75 hours to sleep, I roll over and wake up even more tired at 4:30. It was all down hill from there. I was detoured from getting on the highway, took a wrong turn and ended up at a farm, finally made it to my exit and sat at a red light for 4 minutes....4 m-i-n-u-t-e-s....that was an eternity at 5:30 in the morning. My anger was out of control at that point. My heart rate was through the roof. So ridiculous....and the people who are completely calm in situations like that blow my mind. I want what they're smoking...
Once I was at work I was good to go. Zimm came back in town this week, which was AWESOME....he definitely brought me some sanity during my workout. Speaking of, this was week 2 of my new routine. Felt great, kept everything heavy for reps of 6-8 and then some sprints at the end. My IT band is back to its A game. Thank God. So I took advantage of it and did short, hard sprints. Incline 8, speed 12, 12 seconds, for 20 minutes. Heart rate was 204, but as long as I keep the music loud enough that I can't hear myself sucking wind, I'm fine. I tell my clients all the time, you just have to get comfortable with being uncomfortable.
Workout:
Wide grip pull-ups 4 x 6
Seated cable row 4 x 6
Single arm lat pull-down 4 x 6 each arm
Seated BB shoulder press 4 x 6
Bent arm lateral raise/ss partials 4 x 8/8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints 20 minutes
Almost bedtime and I'm stuck in the recliner....story of my life. Tomorrow I will have more to write about....right now I've to peel 20 eggs before hitting the bed. Fun...
Thursday, April 28, 2011
Completely drained...
Tonight could not have come soon enough.
It's almost 9:00 and I just sat down for dinner...I am exhausted. This week was just one thing to the next, and its a good thing I wasn't working near any sharp objects. So dramatic, but you get the point. This morning I threw on my clothes and realized I hadn't shaved in about 3 days. So I took a razor to my dry, bare legs. Not my brightest idea at 4:30 in the morning. My legs were on fire and by 2pm I was scratching like a burn victim. Next time I will just say to heck with it and be hairy.
But despite the tiring week, there were some high points. One of the highlights of my week was catching an old man doing a pretty intense air-guitar while running on the treadmill....it was hilarious and honestly so dramatic that I thought he was gonna hit a 3 minute guitar solo and just ride off the back. Sure I would have helped him up...after I stopped laughing. It was great.
Changing up my workout routine this week was awesome. I wasn't too sore from my power days, so hitting muscle groups twice has been very doable and felt great. Today I had back and shoulders...reps of 12 for each set. Shoulders were extremely tough after back, but went well. I will definitely be interested to see how my body responds. The plan is to stick with this routine for about 6 weeks.
Workout:
Lat pull-down 3 x 12
Seated cable row 3 x 12
BB row 3 x 12
Seated DB shoulder press 3 x 12
DB lateral raises 3 x 12
Front DB raises 3 x 12
Cardio 45 minutes
So the plan tomorrow is to speak as little as possible and sit in a lounge chair until the plastic strap things are practically ingrained in my rear. I will clean, workout, then head to the pool. I am beyond pale, and for the sake of everyone, need to get some serious vitamin D. I think my butt glows in the dark right now...no need for a black light in the Falcon house...I'll just drop my pants.
Completely out of control.
Getting up at 4am to catch the Royal Wedding? Ha...NOPE. Don't even get me started on that....although, it did make me wonder for a second,...what if I'd married royalty? Can you imagine?! I'd set the record for most people offended in one public appearance in the shortest amount of time. But I'd smile and wave like a champ...
Alright, time for bed....Friday awaits...
It's almost 9:00 and I just sat down for dinner...I am exhausted. This week was just one thing to the next, and its a good thing I wasn't working near any sharp objects. So dramatic, but you get the point. This morning I threw on my clothes and realized I hadn't shaved in about 3 days. So I took a razor to my dry, bare legs. Not my brightest idea at 4:30 in the morning. My legs were on fire and by 2pm I was scratching like a burn victim. Next time I will just say to heck with it and be hairy.
But despite the tiring week, there were some high points. One of the highlights of my week was catching an old man doing a pretty intense air-guitar while running on the treadmill....it was hilarious and honestly so dramatic that I thought he was gonna hit a 3 minute guitar solo and just ride off the back. Sure I would have helped him up...after I stopped laughing. It was great.
Changing up my workout routine this week was awesome. I wasn't too sore from my power days, so hitting muscle groups twice has been very doable and felt great. Today I had back and shoulders...reps of 12 for each set. Shoulders were extremely tough after back, but went well. I will definitely be interested to see how my body responds. The plan is to stick with this routine for about 6 weeks.
Workout:
Lat pull-down 3 x 12
Seated cable row 3 x 12
BB row 3 x 12
Seated DB shoulder press 3 x 12
DB lateral raises 3 x 12
Front DB raises 3 x 12
Cardio 45 minutes
So the plan tomorrow is to speak as little as possible and sit in a lounge chair until the plastic strap things are practically ingrained in my rear. I will clean, workout, then head to the pool. I am beyond pale, and for the sake of everyone, need to get some serious vitamin D. I think my butt glows in the dark right now...no need for a black light in the Falcon house...I'll just drop my pants.
Completely out of control.
Getting up at 4am to catch the Royal Wedding? Ha...NOPE. Don't even get me started on that....although, it did make me wonder for a second,...what if I'd married royalty? Can you imagine?! I'd set the record for most people offended in one public appearance in the shortest amount of time. But I'd smile and wave like a champ...
Alright, time for bed....Friday awaits...
Monday, April 25, 2011
It was only just a dreeaaammm!!
Dear Lord, did anyone else come down off an extreme Easter-induced-sugar-high that left you wanting to bang your head against the wall by 7am? Just me? Awesome...
It was a rough start to the day. I didn't get enough sleep last night...as I unfortunately got hooked on an episode of the Real Housewives of Orange County. Yes, I watch that crap. You're never smarter after watching that show...only keenly aware of just how small your breasts are. Thank you ladies, because I needed to be reminded that C is the new B, D is the new C, and A cups are for an 8 year old with a dream. Your twins are huge, we get it...
SO anyway, after little sleep, and indulging in some Easter candy this weekend, today was a loonnngg day. I was pretty pumped about changing my lifting routine though. Today I did back, biceps, and shoulders...very heavy, for reps of 6-8. I want to try to hit almost every muscle group twice a week, one heavy/power day, and one lighter day....by lighter I mean reps of 12ish. However, I will still only have 1 day of leg training since I am still sprinting. I loved lifting heavy today, and 6 reps is great for my ADD...by rep 6 I am bored and ready to move on. Ha. So it worked out great. Oh, and I was also able to go harder on my sprints today. My left leg is still hurting a little, but not nearly as bad as last week. Onward I roll...
Workout:
Wide grip pull-up 4 x 6
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Seated BB shoulder press 4 x 6
Bent arm lateral raises 4 x 6-8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints
Awesome workout, very spent by the end. Tomorrow will be legs and core...can't wait.
Getting back in gear this past week was tough....there's always sort of a "let down" after a big event...tired, mentally and physically, and just this sense of "ok, now what?" By Friday of last week I was ready for some rest and refocus. This week will be better.
Not much to elaborate on today...its late and I need to get in bed asap. If I have another morning like this morning I might have even less sympathy in the gym than I already do....very sobering thought for a lot of people...
Night!
It was a rough start to the day. I didn't get enough sleep last night...as I unfortunately got hooked on an episode of the Real Housewives of Orange County. Yes, I watch that crap. You're never smarter after watching that show...only keenly aware of just how small your breasts are. Thank you ladies, because I needed to be reminded that C is the new B, D is the new C, and A cups are for an 8 year old with a dream. Your twins are huge, we get it...
SO anyway, after little sleep, and indulging in some Easter candy this weekend, today was a loonnngg day. I was pretty pumped about changing my lifting routine though. Today I did back, biceps, and shoulders...very heavy, for reps of 6-8. I want to try to hit almost every muscle group twice a week, one heavy/power day, and one lighter day....by lighter I mean reps of 12ish. However, I will still only have 1 day of leg training since I am still sprinting. I loved lifting heavy today, and 6 reps is great for my ADD...by rep 6 I am bored and ready to move on. Ha. So it worked out great. Oh, and I was also able to go harder on my sprints today. My left leg is still hurting a little, but not nearly as bad as last week. Onward I roll...
Workout:
Wide grip pull-up 4 x 6
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Seated BB shoulder press 4 x 6
Bent arm lateral raises 4 x 6-8
Standing EZ bar curls 4 x 6-8
Alternating DB curls 4 x 6 each
Sprints
Awesome workout, very spent by the end. Tomorrow will be legs and core...can't wait.
Getting back in gear this past week was tough....there's always sort of a "let down" after a big event...tired, mentally and physically, and just this sense of "ok, now what?" By Friday of last week I was ready for some rest and refocus. This week will be better.
Not much to elaborate on today...its late and I need to get in bed asap. If I have another morning like this morning I might have even less sympathy in the gym than I already do....very sobering thought for a lot of people...
Night!
Wednesday, April 13, 2011
Man down...
I honestly do not know where to begin...I am pretty amazed that its only a couple of days away from show time. My brain is on overload and my body is practically breathing a sigh of relief. After my workout this morning I laid down on the floor and just recapped the last 4 months...every workout, every God awful sprint, every moment I wanted to scream, cry, curse, or all of the above. Amidst all the random thoughts, I was able to lay there confident in my training/preparation...and that was enough. My sprints were hard today...very hard. My legs are exhausted and ready for a few days break. I've sprinted for 6 weeks straight...something I honestly haven't done since high school. And then it was for doing something stupid like mooning people on the bus....this time around I haven't even dropped my pants and I'm running like I'm in trouble with the law. Wrong on so many levels...
Workout:
Wide grip pull-up 3 x 10-12
Seated cable row 3 x 12
Single arm lat pull-down 3 x 10 each
BB row 3 x 12
Rear flys 3 x 15
EZ bar curls 4 x 10-12
Alternating DB curls 3 x 10 each
Bicep pull-down with lat bar 3 x 10-12
Sprints 25 minutes
Overall my day was pretty long...cramming clients in so I could take tomorrow off. I thought I would start painting tonight, however its after 9 and I'm tired and haven't done any of the pre-paint preparations...so it looks like I will be up painting my ass at 6am tomorrow morning...literally. I can do pretty much anything with a few cups of coffee under my belt. My prime is from 7 to 8:30 in the morning...after that, its all downhill...which explains so much.
My upper right trap is killing me. I have to complain about it right now because its been throbbing since 6am and pulling so hard through my neck that I've had a headache off and on all day. Stupid traps...between that and my post-waxing-trama, my body is cursing me. Thankfully tomorrow will only be a light circuit workout. Light workout? What the heck is that?...
Well, I am drained. I will have more to write tomorrow I'm sure. After a nail appointment and being naked with my mom and a paint brush, I'm sure I'll have stories. 2 days out...here we go...
Workout:
Wide grip pull-up 3 x 10-12
Seated cable row 3 x 12
Single arm lat pull-down 3 x 10 each
BB row 3 x 12
Rear flys 3 x 15
EZ bar curls 4 x 10-12
Alternating DB curls 3 x 10 each
Bicep pull-down with lat bar 3 x 10-12
Sprints 25 minutes
Overall my day was pretty long...cramming clients in so I could take tomorrow off. I thought I would start painting tonight, however its after 9 and I'm tired and haven't done any of the pre-paint preparations...so it looks like I will be up painting my ass at 6am tomorrow morning...literally. I can do pretty much anything with a few cups of coffee under my belt. My prime is from 7 to 8:30 in the morning...after that, its all downhill...which explains so much.
My upper right trap is killing me. I have to complain about it right now because its been throbbing since 6am and pulling so hard through my neck that I've had a headache off and on all day. Stupid traps...between that and my post-waxing-trama, my body is cursing me. Thankfully tomorrow will only be a light circuit workout. Light workout? What the heck is that?...
Well, I am drained. I will have more to write tomorrow I'm sure. After a nail appointment and being naked with my mom and a paint brush, I'm sure I'll have stories. 2 days out...here we go...
Thursday, March 31, 2011
Play Ball!!!
Ah yes, opening day. Thank God for baseball season...more specifically, baseball pants. I prefer a little tighter and pulled up to the knees. Ya know what, throw a pair on Matthew McConaughey and I'm pretty sure that's the image you'll see just before you enter the gates of Heaven.
Today was pretty busy, one thing to the next with little time to even think about how tired I was. I had an awesome workout though. All I had was back and cardio, but it was honestly an excellent workout day. Even though I didn't get as much sleep as I'd hoped, I felt energized the entire time....even during my cardio. Crazy. I did my cardio a little differently today...just to mix things up. It worked wonders for my ADD and OCD. I walked on a steep incline for one song, then went to the eliptical for the next song..back and forth for 45 minutes. Many people like the eliptical and find it easy. I don't. My quads burn on level 4...I hate it....so I did it...its sick, I know. My heartrate stayed a bit higher, so I was pleased.
Workout:
Wide grip lat pull-down 4 x 10-12
Seated cable row 3 x 10-12
Bent over BB row (12x)/ss hyperextensions (15x) 3 sets
Single arm lat pull-down 3 x 10 each
Rear flys 3 x 12-15
I've got to work on my posing tomorrow. My feet have a few new blisters so strapping on the stripper heels will be extra fun. I need some serious foot-therapy right now. I need a lot of things right now...sleep...chocolate....a beer...just to name a few.
Ugh...Its almost 10:30 and I am still on this computer. The bed is calling my name and I can look forward to sleeping-in tomorrow. Woohoo...6:30am here I come! I won't know what to do with myself.
Ok, more to come tomorrow evening...niiiight..
Today was pretty busy, one thing to the next with little time to even think about how tired I was. I had an awesome workout though. All I had was back and cardio, but it was honestly an excellent workout day. Even though I didn't get as much sleep as I'd hoped, I felt energized the entire time....even during my cardio. Crazy. I did my cardio a little differently today...just to mix things up. It worked wonders for my ADD and OCD. I walked on a steep incline for one song, then went to the eliptical for the next song..back and forth for 45 minutes. Many people like the eliptical and find it easy. I don't. My quads burn on level 4...I hate it....so I did it...its sick, I know. My heartrate stayed a bit higher, so I was pleased.
Workout:
Wide grip lat pull-down 4 x 10-12
Seated cable row 3 x 10-12
Bent over BB row (12x)/ss hyperextensions (15x) 3 sets
Single arm lat pull-down 3 x 10 each
Rear flys 3 x 12-15
I've got to work on my posing tomorrow. My feet have a few new blisters so strapping on the stripper heels will be extra fun. I need some serious foot-therapy right now. I need a lot of things right now...sleep...chocolate....a beer...just to name a few.
Ugh...Its almost 10:30 and I am still on this computer. The bed is calling my name and I can look forward to sleeping-in tomorrow. Woohoo...6:30am here I come! I won't know what to do with myself.
Ok, more to come tomorrow evening...niiiight..
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.
Subscribe to:
Comments (Atom)