TGIF! Today is my rest day. Honestly, I wish I had it in me to work out today and tomorrow and take Sunday off b/c we are supposed to spend the day helping my dad and step-mother move so it's going to be tough to squeeze in my scheduled workout. But, my biceps are still sore (they've never been this freaking sore) so weights (even non-bicep weights) are out of the question and I can't fathom 45-60 mins of cardio. Sooooo, resting and enjoying the free time today. Sorry for the ramble.
Jessica - just enjoy the rest day and think about how much better your run will be tomorrow. Maybe go practice Pikes on the ball
Good - enjoy your rest day too, Heather! I'm sure you'll fit your workout in on Sunday - I'm the same though, i stress when I don't know where I'll fit a "scheduled" workout in when "life" gets in the way, hehe
I should do those darn pikes again today - DO need to do abs once more this week and doubt I'll want to do them after I run tomorrow. Hmm. Maybe I'll do that at least today, any ab workout suggestions??
Today was STS Meso 1, Week 3, Disc 8, Back & Tricpes. Had a great workout.
Warmup:
Lat Pulldowns w/Band - 10 reps
Double Arm Band Rows High Ends - 28 reps
Seasaw Pushups - 10 reps
Dips - 16 reps
Workout:
Chinups - 12
***I did regular grip Australian Chinups
One Arm Seated Overhead Extensions - 17's/15 reps
T-Pull w/Band - Green band/36 reps
Flat Bench Barbell Tricep Extension - 45#/14 reps different counts
Barbell Rows - 60#/21 reps
Y's w/Band - Green band/36 reps
One Arm Kickbacks - 12#/15 reps
One Arm Horizontal Row - 25#/15 reps
Deadlifts - 35's/8 reps
Close Grip Dumbbell Bench Press - 25's/15 reps
One Arm Press Down w/Band - Green band/36 reps
Chinups - 12 reps
***I did Close Grip Australian Chinups.
Double Arm Seated Overhead Extension - 30#/15 reps
Wide Grip Barbell Rows - 55#/21 reps
Double Arm Rows w/Band - Green band/36 reps
Side Leaning Overhead Extension on SB - 13#/15 reps
***Love this exercise!
Dumbbell Rows - 20's/10 reps
Dumbbell Rows - 15's/10 reps
Dumbbell Rows - 12's/10 reps
***Drop sets here. 10 second rest between each set. Should have started with 25's.
Double Arm Kickbacks - 10's/15 reps
One Arm Kickbacks w/Band - Green band/36 reps
Pullups - 12 reps
***I did Overhand Close Grip Australian Pullups.
Cross Body Extensions - 15#/10 reps
Cross Body Extensions - 12#/10 reps
Cross Body Extensions - 10#/12 reps
***Another drop set, got a great burn here. 10 second rest between each set.
Straight Arm Flyes Prone on High Incline - 10's/15 reps
***This was leaning on an incline bench with your chest on the bench. It hurt so I don't think I was doing it right. My bench has large arms that don't let me do these types of exercises too easily.
Side Lying One Arm Pushups - 16 reps
***I did Seasaw pushups.
Barbell Scapular Retrations - 55#/15 reps
***This is just another name for shoulder shrugs. I love this exercise. Could have gone way heavier.
Supermans - 24 reps
I had to laugh. At the point where Cathe does One Arm Press Down's with the Band she doubles up the band to make it harder. The one guy in the back didn't have it doubled and had so much slack it cracked me up. WTH??? You would think being as muscular as those guys are that they would be showing off with the weights they use. I just don't get it.
Once again I have no time for personals. I'm so sorry!! I hope you all have a wonderful Friday and kick butt workouts!!!
Hey Girls!!
Nice workouts so far!! You girls have me going with the abs!. I've done them 3 times this week!! So thank you. I do need to re-visit Abs Circuits. So many good exercises in that one!
Today I did GS: Back, Shoulders, Biceps. I did the timesaver. And then I did the Abs Hits from Step Heat. VERY traditional crunch style, but those really give me good DOMS for some reason. Afterwards I headed to the park and ran for almost 40 minutes. It was starting to get hot, with just a little (warm) leftover breeze. It was harder in the heat, but it was a great run!!! I love pushing it at the end of the run, dont you? And then stretched under a big shade tree. Nice!
Jessica and Heather: ENJOY your rest days!!! NO GUILT, NO WORKOUT ENVY!!!
Debbie: NICE job on the weights. Back and triceps, what a weird combination, huh? I know those guys in the back really wimp out a lot! I wonder why? I wonder if Cathe has ever addressed that? I'd love to know!!
Roxie: Seems like you're getting into Chalene Extreme! good for you! And those abs!
Belinda: NICE going on STS today!!!. My weekends are always work.
Melissa: Enjoy the whale watch! I've never been on one either! Good job upping the weights for shoulders!! I worked mine hard today. they were burning.
Nora: Nice workouts yesterday. You did the abs from Insanity, huh? good for you!
I was bummed the Celtics lost too. What can you do. They started out so good too. BUMMER!
