As the title suggests, today I experienced some improvement on my arm day exercises. I was able to up my bench press! This is particularly exciting news for me as it wasn’t too long ago (think beginning of this year) that I was unable to bench the bar (45 lbs). Check out my routine below:
Warm Up: Erg 1000m 4:13
Barbell Bench Press – 55 x 12, 60 x 12, 65 x 10
Cable Pressdown (Rope) – 20 x 8, 20 x 10, 20 x 8
Dumbbell Side Lateral Raise – 3 sets 10 x 10
Cable Curl – 30 x 12, 35 x 12, 35 x 8
Pull-Up – 3 sets of 8 with 100lb assist
Tricep Dips – 3 sets of 12 with 100lb assist
Cool Down: 5 minute ARC Trainer and Stretching
I’m thinking that next time I do pull-ups and tricep dips I will drop the assist a little bit. I’ve currently now done them with 100lb assists three times. This does intimidate me a little bit as I’m only able to pull out 8 pull-ups at a time but I think that it’s more of a mental block than a physical one.
I can definitely feel my arms now afterwards, especially my triceps. I recovered with a Vega Vanilla protein shake with rice milk (the store was sold out of both almond milk and coconut milk, grrr) and had turkey on rice cakes with avocado for lunch shortly after. I am happy to announce that I’ve already drank two litres of water today and am well on my way to make it to my daily goal of 3 litres!
My legs are feeling fully recovered from yesterday’s hill repeats and I feel more than well enough to perform my slated 4k tempo run tonight. Tomorrow I plan on doing leg/back day for my lunchtime workout.
Just before I end off this post, I want to bring to your attention that I do track my food using my fitness pal (www.myfitnesspal.com) and you’re more than welcome to add me; my username is: livefitlivefree. Also, I tweet a whole bunch. Check out what I’m saying @lvefitandfree
Today was leg day and it just might be becoming my favourite day! I was able to get new personal bests in my stiff leg deadlift, leg extension, and leg curl. My routine included:
Smith Machine Squat – 95 x 12, 105 x 12, 115 x 12, 125 x 12
Stiff Leg Deadlift – 75 x 12, 85 x 12, 95 x 8
Leg Extension (machine) – 90 x 10 (twice), 70 x 12
Leg Curl (machine) – 80 x 10 (twice), 90 x 10
Barbell Standing Calf Raise – 45 x 20 (3 times)
This time I made sure to include a brief warmup and cool down to hopefully minimize DOMS later on. I started with a 1000m erg that took 4:15 and ended with 5 minutes on the ARC trainer and a 5 minute stretch.
Oh, and another one of my coworkers got a gym membership today to join in on the lunchtime workouts. I guess the endorphins are contagious 🙂 Once again I recovered with a vanilla vega protein shake.
My plan is to run hills tomorrow on my lunch break and then depending on how I’m feeling maybe hit up the gym after work for a little arm and ab session. We shall see. I will post more later!
Oh Boy, so on Wednesday I trained legs. The routine included:
Deadlifts – 85 lb 3 x 12
Leg Press – 200 lb x 12, 240 x 12, 260 x 12 (2 times)
Lunges – 30 lb barbell 3 x 12
Calf Raises – 30 lb barbell 3 x 12
Dumbbell Shrugs – 25 lb 3 x 12
Squat (Smith Machine) – 95 x 8, 115 x 8, 125 x 8
Then that afternoon I went for my slated 8 km run. Wow, did my legs ever feel it! I ended up going nice and slow at a 6:00/km pace for 6 km and then cooling down by walking 2 km.
Now.. two days later I’m still feeling all the nice muscles in the front and back of my legs, especially around my butt! I’m not supposed to train legs again until Monday but I’m going for a hike tonight so I really hope these DOMS go away. Plus I need to go for a 12 km run on Sunday and a 5 km progression run tomorrow.
I am now joining in on the numerous fitties that enjoy picking up things and putting them back down. Yes, you read that right, I am now officially getting into lifting. When I say officially I mean the big barbells, Smith Machine, and dumbbells that aren’t pink. It’s exciting and intimidating all at the same time.
Last week my coworker and I decided that throughout the summer we should utilize the cheap campus gym membership (only $20/month) and workout on our lunch hours or after work. So far it’s been a huge success. We found a female beginner lifting plan from simplyshredded.com (http://www.simplyshredded.com/the-ultimate-female-training-guide.html) and made up a good schedule for our workouts.
Our first day was Wednesday and we started with upper body. The workout included:
Bench Press – 45lb 3 sets of 12
Bent Over Row – 35lb 3 sets of 12
DB Shoulder Press – 15lb 3 sets of 12
Tricep Extensions – 17.5lb 3 sets of 12, 10, 12
Barbell Bicep Curl – 30lb 3 sets of 10
Dumbbell Bicep Curl – 12.5lb 3 sets of 12
It took awhile on some activities to find the right weight to achieve 10-12 reps but overall it went well. At the gym there are incredibly helpful staff that help with form and made sure we were performing the moves correctly. I’m excited to see if the weights that I’m lifting will improve!
Thursday was a “rest” day but I still went to the gym for a quick lunch hour sweat. It focussed on abs and I performed moves including planks, push-ups, v sit-ups, pike push-ups, assisted pull-ups, and assisted dips.
Friday was legs (risky considering I had a race on Sunday). It included:
Barbell Squat (on the Smith Machine) – 95lb x 12, 115lb x 12 x 2 sets
Deadlifts – 75lb 3 sets of 12
Leg Extensions – 80lb 3 sets of 12
Leg Curl – 70 x 12, 80 x 12 x 2 sets
Standing Barbell Calf Raise – 35 lb 3 sets of 12
Lying Leg Raises – 3 x 15 each side
Weighted Crunch – 5kg 2 sets of 25
Plank – 30s side to 30s front to 30s side to 30s front no rest
Overall, it was a good start and relatively easy to get familiar with the gym equipment. After each gym session I enjoyed a vanilla vega protein shake with almond milk.
Hope to start seeing some gains in the next month.
As some of you may already be aware of, I am currently working towards a degree in politics. During the summer I am taking some final year courses to jump ahead and lighten my work load for next year. So this past week I have been busy reading and preparing for my presentation I had to make to my prof. This included hundreds of pages of reading and an intense meeting with my prof. It was my first upperclassman presentation so I was nervous going in but I absolutely killed it and walked away with an 85%.
Unfortunately, the time I spent on my school this past week meant that I had little free time to blog. But, I do want to let you now that I still continued fitting in workouts.
Tuesday: Ran 6km, hill repeats
Wednesday: Gym workout focussing on arms and shoulders
Thursday: Gym workout focussing on abs and back
Friday: Gym workout focussing on legs
Sunday: Half marathon Race (will post a recap)
I am back now and my school load is pretty light now until July when my term papers come due. Today I hope to post the details of my gym workouts and lifting schedules, as well as post a race recap from my half marathon race this past sunday.
I hope Y’all have stuck with me and forgive me for my long absence.