Wednesday, May 4, 2011

Workouts - last night & this morning


It's 10am and I'm pooped! :-)  Last night after work, I hit the gym for Back/Delts/Biceps. I finally managed to do my one-arm rows without hitting my boob every time, lol. Coordinated, I am not. 

Here's the workout (grouped together according to my supersets, little to no rest between):


Seated Cable Rows 3 x 12 (60 lbs)
Dumbbell Lateral Raise (3 directions - side, front, bent-over) 3 x 10 each way - 5 lb dumbbells for front and side, 3 lb dumbbells for bent-over)

Cable Curl 3 x 12 (40 lbs)
Lateral Pulldowns 3 x 12 (60 lbs)

Incline Dumbbell Curl 3 x 8 (15 lbs)
Dumbbell One Arm Rows 3 x 12 (20 lb) - I don't do these with a bench... mine are bent-over, with one arm braced on the thigh, the other holding the weight - this incorporates more muscle work, including core. If you stand up, make a T with your feet, then take the front foot (facing forward) and step out 3-steps, bend over, brace your free forearm on thigh and raise the weight with the other arm. You'll feel this in your glutes, hamstrings, core, back and arm. I LOVE these :-) One of these days I'll get video/photos of this to post.

Calf Raises 6 x 15

Total time including warmup: 1:02
Total Calorie Burn: 298
Heart-Rate: 115-140

Bill went with me to the gym. He did his own thing, while I did mine, then he joined me as I finished up. I asked him to spot my form on the one-arm rows - since I'm trying to use heavier weight, but not mash my boobs (lol) I wanted him to help me make sure that while I'm focused on not hurting myself, I'm still doing the exercise correctly. Form is King. Well, I had supersetted the rows with incline curls (hate those), and when I finished up the last set, I turned to Bill and asked if my form was ok... he hadn't said anything, and I was in my zone anyway, so now that I was done, I was like, oh wait - was my form good?  He gave me this funny smile.  ?? Ummm, hello? how was my form? "Excellent".  ?? what's with the funny grin?  "I like watching you do those. Your ass looks great when you bend over like that." 

Really?

REALLY??

Ok, well, thanks, but... REALLY??? Did you even watch my form? My EXERCISE form, I mean? ROFL. "Oh, yeah, that looked good, too."  

Men. :-) 

After my workout, I headed home for FOOD! Lol! We had the pecan crusted chicken and steamed zucchini & yellow squash. 

This morning, I was back in the gym at 6:30 doing Chest/Triceps/Abs (grouped according to supersets, little to no rest between).

Incline Dumbbell Press (20 lbs) - 3 sets of 10
Flat Dumbbell Press (20 lbs) - 3 sets of 12

Pec Deck (I did Cable Crossovers instead - 25 lbs) - 3 sets of 12
Tricep Pushdowns (40 lbs) - 3 sets of 12 (with a 3-count hold at the bottom as you squeeze the tricep like you're trying to push the bar through your thighs)

Lying Tricep Extensions (skull crushers) with 30 lb barbell - 3 sets of 12
Abs - 2 x 30 reverse crunches on a bench
Abs - 2 x 30 leg raises on bench
Abs - 2 x 30  Knee tucks on bench

Time to complete (including 5 min warm-up on elliptical): 50 minutes
Calorie Burn: 320
Heart-rate info: 135-157

After, I chugged a protein shake and downed a banana, then was off and running. Got to the office and readied my oatmeal (with protein powder and ground flax), sat down to eat and realized I was exhausted! LOL! Barely 9:30 am and I was beat! And righteously sore :-) After work, I'm headed back to the gym for my Abs class & Cardio session, then I'll clean up and head to the bowling alley to cheer on my boys, and eat my dinner (chicken wrap). 

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