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.