Sleeping in this morning was absolutely amazing. I rolled over at 5:00 and fell back asleep until 6:15. Yes, to me that is sleeping in. By 8:30 I already enjoyed 2 cups of coffee, did my grocery shopping, and was solving world problems. Ok, the latter is probably a small fib, but I do what I can.
I was surprised that I was not more sore this morning, but I definitely felt it in my biceps by the time I had to workout. I am extremely tight and in much need of a massage. If I had the money I would hire someone just to rub my rear everyday. Seriously, the last time I had a massage she found a knot in my bottom the size of a golf ball. I was screaming obscenities at the woman once she dug her elbow into me.....it was great, but you would've thought someone was trying to kill me.
Friday workouts are a struggle. I love working chest, but hamstrings...not so much. Not to mention, I am tired and ready for a little break by the end of the week. I stuck with 12 reps again today, and honestly struggled on many lifts. Of course the weight was lower than when I do 8 or 10 reps, but my time under tension was greater...so my heart rate stayed elevated and my muscles were ready to stop at 10. I was eager to switch out walking lunges for step lunges, but my left hip-flexor kept trying to dominate the movement like a control freak, so I went back to walking lunges. Its funny that sometimes you're really feeling an exercise, and sometimes you're not. Step lunges just weren't in the cards today. It was a long workout to say the least.
Workout:
30* incline chest press 3 x 12
Flat DB chest press 3 x 12
Cable flys 3 x 12
Front DB raise 3 x 12
SUMO squats 3 x 12
Walking lunges 3 x 20 yards
Hamstring curls on machine 3 x 12
Straight-leg deadlift 3 x 12
Single leg glute raise on ball 3 x 12 each leg
So, I've got to talk about something for a minute...yeah, brace yourself.
I was standing in line at Sam's Club today and just stared in amazement as these two women unloaded their cart in the checkout line...industrial size container of cheese balls, chips, Alfredo sauce, laffy-taffy, 5 lb. bucket of cookie dough, and I could go on and on. The more I looked around, the more I noticed this was the norm. But what should I expect in a nation that is over 60% obese?! What is wrong with us? We know the difference in an apple and an apple pie, and yet we continue to make poor choices and then point the finger to advertising, convenience, or any other excuse besides our own lack of self-control or laziness. The last I checked, we are not being force-fed fast food and Little Debbie Cakes. Time to take some responsibility folks, have a little self-respect, and pursue a healthier, happier life. Yes, I am a little more bent towards tough love....but life's too short to beat around the bush. I left the store pretty riled up...
Well, its late Friday night and I'm ready for a day off. My goal is to sleep in, finish Christmas shopping, and perhaps even grab a nap in there somewhere...
Showing posts with label SUMO squats. Show all posts
Showing posts with label SUMO squats. Show all posts
Friday, December 10, 2010
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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