Morning ladies! Here's Tuesday's and Wednesday's workouts:
On Tuesday Tim lightened my leg load even more this time. I questioned him about this and he said he wants me to get stronger in my core (added some ab movements) I said okay ... hopefully in 6 weeks some form of squats will wind themselves back in. I could do BW squats in the interim - enough of those really work the legs and glutes.
LEGS:
Nautilus Single Leg Press: 3x12x110
A new one. This really works the glutes!
Strive Inner Thigh: 3x12x70
It's been a while since I've done this exercise. I love the abductor machines.
Strive Outer Thigh: 3x12x70
ABDOMINALS (CORE):
Planks: 3x25secondsxBW
Ouchy, ouchy, killer During the last set when I raise back up, he had me swing my hips back and forth a few times. Ouch that burned!
Supersetted with:
Crunches: 3x30xBW
My back REALLY ached after I was done with this It is amazing how these exercises get you in the back part of your core. The low back extension (and I'd say hyperextensions, too) help strengthen you for these exercises.
This is my new routine for back and biceps I received last night. I did not do full sets because it was the instructionary session.
BACK:
HORIZONTAL BAR LAT PULLDOWN:3x12x70
I like this movement. It's using the long, horizontal bar that is kinda shaped like a horse's bit.
TROTTER ROW:3x12x40
I've used this machine before. It really hits the middle part of the back
SLDL:3x12xBAR(45lbs)
After we were done with the rows Tim asked me if I still enjoyed the low back extension. I told him yes, but did he have anything else in mind? He said there's the hyperextension, but he did not care too much for that one 'cause it's easy to get hurt (oy, he must think Grandma is soooo fragile. I have to remember he's 23!
When I was 23
30 year olds were old, lol). Then he said, what about straight-legged deadlifts? I said, "yeah!" He actually showed me a
real exercise! So, I am doing 2 of the big 3 (benches, deads) so I'm a little happier.
BICEPS:
INCLINE DB CURLS:3x12x10's
I've never done an exercise like this one before. He had me lay on an incline bench, then curl the DB's. It really hit my entire arm!
ROPE CABLE CURL:3x12x40
Another cool exercise. This is really a hammer curl using the rope.
CARDIO:
TREAMILL:30 minutes, steady-state, 3.6 mph
Took it easy on the cardio tonight. I am doing cardio on Thurs and Fri, probably on the elliptical both nights.
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I asked Tim about my very light leg routine and why are exercise like squats absent. He told me that he wanted me to continue getting stronger (hence the 1-legged leg presses). He also said the gym is concerned about injury to cleints (which means legal issues, lol) It looks like squats may not be in my routine for a while, if ever, as long as I have PT there. I signed up for a year, won't re-sign - I signed to get instruction on exercise form. I do have benching and SLDL's in my routine - better, but hopefully my leg routine will be kickass again! He did put the ham curls back in, at least. LOL!
