Friday, June 29, 2012

6/28/12 - LFT - Legs mash up

Because I didn't do legs last night, I skipped my run around my complex and did some legs.

The workout: Quadriceps, hamstrings, glutes & calves

Dumbbell front squat:
5lbs x 15
5lbs x 15
10lbs x 15

(45 sec rest)

Dumbbell lunge
10lbs x 15 L&R
10lbs x 15 L&R
10lbs x 15 L&R

(45 sec rest)

Dumbbell stiff-legged deadlift
10lbs x 15
10lbs x 15
10lbs x 15

(45 sec rest)

Stability ball hamstring curl
3 sets of 15

(45 sec rest)

Side squat with dumbbells (on shoulder)
5lbs x 12 L&R
5lbs x 12 L&R

My legs and butt are sore this morning! I normally take the stairs in the parking garage at work and in my building...but not this morning LOL. I think what helped a lot was that I did some trigger point (TP) therapy last night before going to bed. Big Daddy used to be sponsored by them last year for rugby and so he has all the goods. I also rolled out my back so that doesn't hurt at all this morning.







Thursday, June 28, 2012

6/27/12 - I took a sun day

This was what it was yesterday when I got home from work (well it was like an hour after I got home)

(*I need to change the zip code...I live higher up, like literally at the top of a hill, and I swear it feels a lot hotter*)

Big Daddy went to the gym and when he got home, instead of me going to the gym, we decided to take the dudes to the pool. Yes I am a sun baby!!! 102 is NOTHING!!!


After a couple laps in the pool, I of course laid out to work on my bronze ;-)


Wednesday, June 27, 2012

6/26/12 - cardio day + BR - lean lust workout

Workout #1: early morning jog around my complex with my doggie :-)
Here is the way I go...
So I start at the green and end at red :-) At the top of the "map" I actually leave the gated portion on one side of the complex and then come back in on the other side. Not sure how long this actually is. I don't run. I just jog. Our poor Diesel is not as fit as he used to be so jogging is good for now. I'll probably speed it up in a couple weeks and leave him at home. I jogged once around and then quick walked around again. 

Workout #2: BR - 50/10, 3 rounds

1. sandbag swing - modified w/ kettle bell
2. crab shack w/ mountain climbers
3. sandbag lift & side lunge - modified w/ dumbbell
4. push up w/ spiderman push up
5. plank sandbag pull 

It's been awhile since I bodyrocked and boy did I pick one hell of a workout to do. 


Tuesday, June 26, 2012

6/26/12 - LFT - arms mash up

I know what y'all are saying...but here I am. :) I'm back! So yesterday, I started back with LFT. I kinda mashed arms stuff together LOL.

The workout: Chest, shoulders & triceps

Stability ball bench press:
10lbs x 12
10lbs x 12
10lbs x 12

(45 sec rest)

Stability ball chest flye:
10lbs x 12
10lbs x 12
10lbs x 12

(40 sec rest)

Standing dumbbell press:
10lbs x 12
10lbs x 12
15lbs x 10

(35 sec rest)

Stability ball bent-over flye:
7lbs x 12
7lbs x 12
10lbs x 10

(40 sec rest)

One-arm overhead triceps extension:
left: 10lbs x 12
      10lbs x 12
      15lbs x 10
right: 10lbs x 12
        10lbs x 12
        15lbs x 10

(45 sec rest)

Stability ball lying dumbbell extension (modified - used 1 dumbbell and held it at each end):
15lbs x 12
15lbs x 12
15lbs x 12

I thought I did pretty good :)
I have been pretty stuck on 10lbs and don't really venture past that, but my goal is to push to 15lbs for 12 reps in the next 2 weeks. Wish me luck!
So my workouts are going to be different so I don't plateau...M, W, F I will be doing specific parts of the body. T & TH is cardio days: jog in the morning around my complex before work and then when I get home after work, I'll be doing bodyrock.
I also signed up for the next 2 week challenge with mamavation. It starts July 2nd! Yes, right before the fourth and all that yummy food LOL. I encourage all my work out buddies to join me this time around. Click HERE to read all about it and sign up!

Thursday, June 14, 2012

6/7/12 - Rowing, Rowing, Rowing

Did you just sing that? I did LOL.
P.S. We have finally moved so sorry for the delayed posts, but hey whatcha gonna do? It's a good thing I write down all my workouts.

This day was the first time I had ever used the row machine. Big Daddy does the row machine 3 days a week (Monday, Wednesday, Friday). He started doing it because he had severely sprained his ankle a couple weeks back during rugby practice. Its low impact but such an awesome heart pumping workout. Great for him since he can't run. Especially great for me because, of course I HATE running.
He set me to complete 2000m. He boasted how he sets his on the highest setting. Well whatev dude, this is my first time. ;-) He set me between 2 and 3 and I was off! Rowing away. It was kinda weird at first, but got into a groove really quickly. I kept picturing myself on the lake rowing away to my heart's content. This was cool...and almost, dare I say...easy peasy? Then OMG my legs started burning. Like not unbearably but you know what I mean. And the sweat started really flowing. I looked up at the timer thingy and I had only been rowing maybe 4 minutes! Whoa baby!
All in all I loved it and I am hooked!!!


I think I did good for my first time. I plan on rowing at least twice a week...hopefully. The little dudes will be back from my MILs so we'll see how I can fit it in.

Friday, June 8, 2012

6/6/12 - LFT - Week 1, Day 2 Shoulders/Abs

*this was actually the workout for Day 4, but of course, I do what I want LOL*

Exercises:

Seated dumbbell press:
7lbs x 12
7lbs x 12
7lbs x 12

Standing dumbbell staright arm front delt raise to a "T" (up & open):
5lbs x 12
5lbs x 12
7lbs x 12

Side lateral raises:
5lbs x 12
7lbs x 12
7lbs x 12

Seated bent over rear delt fly:
5lbs x 5
5lbs x 5
5lbs x 10

Exercise ball crunches: 3 sets of 12

Air bike: 3 sets of 12
(I thought I was going to be super hard core and do these on the bosu ball...didn't turn out so good as I fell off a couple times. But that is my goal now. I WILL do them on the bosu)

6/5/12 - BR - W4, Day 1 - Show your skin

*note* Yes I am late in posting my workouts but I should definitely be more on top of it once we move into our new place.

The workout:

Burn: 12 rounds, 50/10
1. side plyometric jumps
2. altenate box oblique twists
3. reverse push ups - legs in & out
4. 2 x side plank push up, oblique knee, tuck jump - alternate L & R side

There was of course a sculpt that went with this workout, but I decided to do an NTC quick workout.

The workout: NTC Get Focused: Ab burner: 15 minutes, intervals

1:00 toe touches
1:00 russian twists
0:30 plank
1:00 modified side plank
1:00 crazy ivans
0:30 recover
1:00 toe touches
1:00 russian twists
0:30 plank
1:00 modified side plank
1:00 crazy ivans
0:30 recover
1:00 toe touches
1:00 russian twists
0:30 plank
1:00 modified side plank
1:00 crazy ivans
0:30 recover

I've been working out with Big Daddy at the gym this week and I must say I've really been liking it. But we go at night. That one day of waking up at 5am was NOT cool lol. No more. Like I can do 6am...but 5am nuh uh. I felt great and everything after and pretty much until about lunch time and then I felt like I was going to pass out.

Wednesday, June 6, 2012

6/4/12 - NTC - Leaner Legs

On Monday, I woke up early with Big Daddy and headed to the gym with him. And when I say early, I mean 5am. It was actually very good. I didn't know how my body was going to react to that early of a workout so I just did a 15 minute, quick focused Nike Training Club workout. I forgot how great these workouts are! Mt legs were stiff and sore all of yesterday.

The workout: 15 min, intervals

1:00 alternating step back lunges - used 8lb dumbbells
1:00 drop squat jumps
1:00 dead lift - used 10lb dumbbells
1:00 jump wood chops - used 8lb dumbbell
1:00 side lunge w/ rotation - used 8lb kettle bell
1:00 alternating step back lunges - used 8lb dumbbells
1:00 drop squat jumps
1:00 dead lift - used 10lb dumbbells
1:00 jump wood chops - used 8lb dumbbell
1:00 side lunge w/ rotation - used 8lb kettle bell
1:00 alternating step back lunges - used 8lb dumbbells
1:00 drop squat jumps
1:00 dead lift - used 10lb dumbbells
1:00 jump wood chops - used 8lb dumbbell
1:00 side lunge w/ rotation - used 8lb kettle bell