Monday, October 1, 2012
welcome back
Greetings and salutations! I took a bit of a hiatus and am back. The blog will have a different feel but not too different. I look forward to getting started and connecting with you again :)
Sunday, July 25, 2010
Getting your Hot Mama Body Back!!
Before entering in to any post-natal work, get your doctor’s permission and clearance for physical activity first! Remember your body is not exactly the same as it once was. You can not just do everything you are used to. However you can do a lot more than you think! And you will! Time to get your abs back and give your body the post-natal look and strength you desire.
“BABY SWING” SQUAT –Pretend to hold your little one, or hold a weight or weighted ball, or if your little one is old enough, hold them straight out in front of you. Imitating a baby swing, sit your butt back, bend at the hips, and bend your knees swinging your arms down towards the ground. DO NOT TOUCH THE GROUND. Using your legs, not your arms, push and swing your body back up to the start position. Repeat 10-20 times.
BABY OVERHEAD - Pretend to hold your little one, or weights, or a weighted ball, or if your little one is old enough, hold them. Simply press your arms, or weights, or baby up over head as high as you can. Pull your arms, or weight, or baby back down. If junior enjoys this, do it as many times as you can! If you are using no weights or small weights do 10-15 times.
SIDE NOTE: Remember to press the arms straight up, lining your hands with your shoulders!
ELEVATED PUSHUP –Use a flat elevated surface approximately hip height. Place your hands on the surface directly under your shoulders. Your chest should be in line with what ever you have your hands on, and your legs will be straight back with balls of the feet pushing into the floor. Keeping your shoulders down, elbows near your body and your body stiff like a board, lower yourself down to the top of your surface. Let your chest touch for a second and then push right back up to the start position. Repeat 10-20 times
SIDE NOTE: If you do not have an elevated surface handy, you can get into a pushup position on your knees. Do the exercise as stated above only on the floor in a modified push up position. This is another great way to have your baby with you!! Place your little one on the floor just under your face. As you go down in your push up you can kiss them, make silly faces at them or what ever as you lower yourself down toward them and push up away from them! This will be a source of happy burbling and giggling for your baby :)
HAND to KNEE on HANDS AND KNEES –On a mat or carpeted surface, get down on your hands and knees in a table like position. Extend your right arm out in front of you. As you balance on only 3 limbs now, create tension in your body and extend the left leg behind you. You want to keep your back flat and immobile. Take you right hand and bring it in towards your belly. At the same time pull your left knee in towards your belly. The 2 will touch just below your naval and return to the starting position. Repeat this 10 times with the right arm and left leg. Then switch to left arm and right leg for 10 more times.
HIP BRIDGE with SINGLE LEG EXTENSION –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Extend your right leg straight out from the knee keep the thighs parallel. Set the right foot down and while hips are still elevated repeat with the left foot. Set the left foot down and then lower the butt to the ground. Repeat 10-15 times.
SIDE PLANK HOLD WITH SIDE LEG RAISE –You may use a mat or carpeted floor for this. Place your hands on the floor directly under your shoulders. Your chest should be in lifted, shoulders down, and your legs will be straight back with balls of the feet pushing into the floor. Turn on the balls of your feet towards your right side, putting all your weight on your left arm and left leg. Your right arm will lay on your side and right leg will stack on top of your left leg OR on the floor in front of the left leg (for support) You want your should to stay stacked over your wrist, and your hips, knees and ankles to line up with each other and your shoulder. Once supported, lift the right leg up sideways, as high as you can, with out bending at your hips and waist. Bring the leg back down. Repeat 5-10 times. Come all the way down to the floor, before setting yourself up to repeat the process on the other side.
STATIONARY CATIPILLAR –On a mat or carpeted surface get into a plank position; hands on the floor directly under your shoulders, legs straight back and straight, and toes curled under. Start to walk your hands back towards your feet. As you do this let the hips naturally push back and up towards the ceiling. Keep your feet pushing towards the floor, do not allow yourself to pop up onto your toes. Walk ONLY as far as you can, keep your legs straight, and hands flat on the floor. Then walk back out to the starting plank position. That is 1. Repeat 10-15 times
Food –You are no longer eating for 2!! Watch your portions by eating mindfully not mindlessly. You are now a mommy with somebody counting on you being healthy. This is especially true if you are breast feeding. Eat lots of veggies, fruit, lean protein, whole grains, and healthy fat to keep your body fueled for your day and taking care of your new bundle of joy! 80% of your results rely on you making healthy and smart food choices. Also, drink plenty of water to support your system.
Cardio –So many times I hear that now that baby’s here you have no time. Not true! You can always sneak a faster walk in while taking baby along in the stroller. For variety, go an extra few minutes each way of your walk instead of speeding it up. While the baby is napping, pop in a workout DVD. Most of all ask your man for support! Have him watch the baby while you take a “mommy time out” and go for a solo run or walk or bike ride!
“BABY SWING” SQUAT –Pretend to hold your little one, or hold a weight or weighted ball, or if your little one is old enough, hold them straight out in front of you. Imitating a baby swing, sit your butt back, bend at the hips, and bend your knees swinging your arms down towards the ground. DO NOT TOUCH THE GROUND. Using your legs, not your arms, push and swing your body back up to the start position. Repeat 10-20 times.
BABY OVERHEAD - Pretend to hold your little one, or weights, or a weighted ball, or if your little one is old enough, hold them. Simply press your arms, or weights, or baby up over head as high as you can. Pull your arms, or weight, or baby back down. If junior enjoys this, do it as many times as you can! If you are using no weights or small weights do 10-15 times.
SIDE NOTE: Remember to press the arms straight up, lining your hands with your shoulders!
ELEVATED PUSHUP –Use a flat elevated surface approximately hip height. Place your hands on the surface directly under your shoulders. Your chest should be in line with what ever you have your hands on, and your legs will be straight back with balls of the feet pushing into the floor. Keeping your shoulders down, elbows near your body and your body stiff like a board, lower yourself down to the top of your surface. Let your chest touch for a second and then push right back up to the start position. Repeat 10-20 times
SIDE NOTE: If you do not have an elevated surface handy, you can get into a pushup position on your knees. Do the exercise as stated above only on the floor in a modified push up position. This is another great way to have your baby with you!! Place your little one on the floor just under your face. As you go down in your push up you can kiss them, make silly faces at them or what ever as you lower yourself down toward them and push up away from them! This will be a source of happy burbling and giggling for your baby :)
HAND to KNEE on HANDS AND KNEES –On a mat or carpeted surface, get down on your hands and knees in a table like position. Extend your right arm out in front of you. As you balance on only 3 limbs now, create tension in your body and extend the left leg behind you. You want to keep your back flat and immobile. Take you right hand and bring it in towards your belly. At the same time pull your left knee in towards your belly. The 2 will touch just below your naval and return to the starting position. Repeat this 10 times with the right arm and left leg. Then switch to left arm and right leg for 10 more times.
HIP BRIDGE with SINGLE LEG EXTENSION –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Extend your right leg straight out from the knee keep the thighs parallel. Set the right foot down and while hips are still elevated repeat with the left foot. Set the left foot down and then lower the butt to the ground. Repeat 10-15 times.
SIDE PLANK HOLD WITH SIDE LEG RAISE –You may use a mat or carpeted floor for this. Place your hands on the floor directly under your shoulders. Your chest should be in lifted, shoulders down, and your legs will be straight back with balls of the feet pushing into the floor. Turn on the balls of your feet towards your right side, putting all your weight on your left arm and left leg. Your right arm will lay on your side and right leg will stack on top of your left leg OR on the floor in front of the left leg (for support) You want your should to stay stacked over your wrist, and your hips, knees and ankles to line up with each other and your shoulder. Once supported, lift the right leg up sideways, as high as you can, with out bending at your hips and waist. Bring the leg back down. Repeat 5-10 times. Come all the way down to the floor, before setting yourself up to repeat the process on the other side.
STATIONARY CATIPILLAR –On a mat or carpeted surface get into a plank position; hands on the floor directly under your shoulders, legs straight back and straight, and toes curled under. Start to walk your hands back towards your feet. As you do this let the hips naturally push back and up towards the ceiling. Keep your feet pushing towards the floor, do not allow yourself to pop up onto your toes. Walk ONLY as far as you can, keep your legs straight, and hands flat on the floor. Then walk back out to the starting plank position. That is 1. Repeat 10-15 times
Food –You are no longer eating for 2!! Watch your portions by eating mindfully not mindlessly. You are now a mommy with somebody counting on you being healthy. This is especially true if you are breast feeding. Eat lots of veggies, fruit, lean protein, whole grains, and healthy fat to keep your body fueled for your day and taking care of your new bundle of joy! 80% of your results rely on you making healthy and smart food choices. Also, drink plenty of water to support your system.
Cardio –So many times I hear that now that baby’s here you have no time. Not true! You can always sneak a faster walk in while taking baby along in the stroller. For variety, go an extra few minutes each way of your walk instead of speeding it up. While the baby is napping, pop in a workout DVD. Most of all ask your man for support! Have him watch the baby while you take a “mommy time out” and go for a solo run or walk or bike ride!
Friday, May 14, 2010
10 Tips in 10 Weeks to a Better Beach Body
TIP 1. THE 6 Moves to do 3x a week to help get you there:
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
Monday, May 11, 2009
Not Quite 30
As I read that title I realize there is a double meaning to that...not quite 30 years old (I will be soon) Not quite 30 miles...which is what I really mean. Last Monday was officially bike to work day as deemed by me. And to celebrate the occasion I rode around 30+ miles. Good times!
Today, I was not so ambitious. First, let me address the weather here in Chicago. Cold wind...again...boo. Second, my legs...fried...in a good way...all the usual suspects are sore...butt, hamstrings, quads and all the little muscles running from the hip joint all the way to the knee joint.
I still had it in me to ride. Just not to work, at 5am in the morning. I waited till 4pm in the afternoon. Much better. Less wind. Legs had some quality time with the foam roll already. I must say that it was a great decision. I have on the super padded bike shorts today so my butt is not sore! I am only doing about 16 miles. And I can feel that summer is coming to the city. Seeing all the little things that go up along the lake front for summer going up. The only thing left are the nets that go up on the North Avenue Beach for beach volley ball. At that point I will stop riding the lake front path home. Too many people to dodge. I will take my chances with the cars. At least the majority of cars on the road are traveling in a straight line and do not step right in front of your moving tires. Till that time comes I will continue to enjoy my rides home on the path. The wind carries the smell of the flowers in the trees along the path (Names escape me. Just know that they smell heavenly!) The gently lapping of the waves from the lake just to the east of you as pedal closer along the beach. Even the din of the cars whizzing past farther off to the west of you is peaceful while riding along. I will still be able to enjoy these simple pleasures early in the morning all summer. Most people do not rise with the sun ;) and then ride along the lake to get to work. There are those of us who do. And I am sure they enjoy it as much as I do!
Happy riding.
Today, I was not so ambitious. First, let me address the weather here in Chicago. Cold wind...again...boo. Second, my legs...fried...in a good way...all the usual suspects are sore...butt, hamstrings, quads and all the little muscles running from the hip joint all the way to the knee joint.
I still had it in me to ride. Just not to work, at 5am in the morning. I waited till 4pm in the afternoon. Much better. Less wind. Legs had some quality time with the foam roll already. I must say that it was a great decision. I have on the super padded bike shorts today so my butt is not sore! I am only doing about 16 miles. And I can feel that summer is coming to the city. Seeing all the little things that go up along the lake front for summer going up. The only thing left are the nets that go up on the North Avenue Beach for beach volley ball. At that point I will stop riding the lake front path home. Too many people to dodge. I will take my chances with the cars. At least the majority of cars on the road are traveling in a straight line and do not step right in front of your moving tires. Till that time comes I will continue to enjoy my rides home on the path. The wind carries the smell of the flowers in the trees along the path (Names escape me. Just know that they smell heavenly!) The gently lapping of the waves from the lake just to the east of you as pedal closer along the beach. Even the din of the cars whizzing past farther off to the west of you is peaceful while riding along. I will still be able to enjoy these simple pleasures early in the morning all summer. Most people do not rise with the sun ;) and then ride along the lake to get to work. There are those of us who do. And I am sure they enjoy it as much as I do!
Happy riding.
workout log May 10, 2009
Squatting on Sunday, again :)
I realize that the last week has been a bit busy and resulted in my not posting anything witty regarding my workouts. Here it is; I did them. I pressed some weight overhead a lot then did some cable push ups and chin-ups. I dead lifted well and heavy then did many bent over rows and glute ham raises. Finally, I benched. Did some heavy rows known to a few as "Kroc Rows"...more on that later...and then did push ups till my arms fell off ;)
Back to Sunday...squats...Madonna...I know the two are not mutually exclusive but in my little world they work well together! This particular Sunday was Mother's Day. So I was in the suburbs, no where near the familiarity of my gym. I still had work to do so I asked my sister to take me as a guest to her gym (Lifetime Fitness) I am not a fan of big box gyms but one must do what one can with what's available...and that is what I did. A few things to do when you have to work out in a big box gym...first have good music! Tunes out all other distractions (for the most part) Second, find the squat rack in the corner (it seems to be where they place the non Smith squat racks) farthest from just about everyone and everything and make it your new home for 45 minutes! Take off your shoes, make your self comfortable under the bar and squat away...happily no one bothered me at all (even though I was in my bare feet-only way I really like to squat ;)
warm up:
bar=45 x10
65 x5
75 x5
85 x3
work sets:
95 x3
110 x3
120 x7 (was going for 15...got distracted by something out of the corner of my eye in the mirror, lost focus and almost dumped rep 8! thought I was going to be hurting in the back from that...nope...thank goodness)
loaded the bar to 65lbs
Reverse Lunges 5 x what ever each leg had! My right quad has been acting a bit funny the last few days...foam rolled a lot...even "warmed up" with a blue lotion rub down on the right quad/hip flexor area...seemed to help...in fact as the sets of lunges increased so did the stability in my right leg...I really think that hip flexor was pulling on something and those lunges just opened it up!
oh-averaged about 7 a leg each set
45 degree back extension
10lb behind the head x5 x10r
played with 2 30lb kettle bells
Double handed swings 2 x10
Double handed high pulls 2 x10
Single arm snatches 2 x10
Topped it all off with a nice leisurely hike on the tread mill at 15% for 45 minutes.
....all the while, listening to Madonna :)
I realize that the last week has been a bit busy and resulted in my not posting anything witty regarding my workouts. Here it is; I did them. I pressed some weight overhead a lot then did some cable push ups and chin-ups. I dead lifted well and heavy then did many bent over rows and glute ham raises. Finally, I benched. Did some heavy rows known to a few as "Kroc Rows"...more on that later...and then did push ups till my arms fell off ;)
Back to Sunday...squats...Madonna...I know the two are not mutually exclusive but in my little world they work well together! This particular Sunday was Mother's Day. So I was in the suburbs, no where near the familiarity of my gym. I still had work to do so I asked my sister to take me as a guest to her gym (Lifetime Fitness) I am not a fan of big box gyms but one must do what one can with what's available...and that is what I did. A few things to do when you have to work out in a big box gym...first have good music! Tunes out all other distractions (for the most part) Second, find the squat rack in the corner (it seems to be where they place the non Smith squat racks) farthest from just about everyone and everything and make it your new home for 45 minutes! Take off your shoes, make your self comfortable under the bar and squat away...happily no one bothered me at all (even though I was in my bare feet-only way I really like to squat ;)
warm up:
bar=45 x10
65 x5
75 x5
85 x3
work sets:
95 x3
110 x3
120 x7 (was going for 15...got distracted by something out of the corner of my eye in the mirror, lost focus and almost dumped rep 8! thought I was going to be hurting in the back from that...nope...thank goodness)
loaded the bar to 65lbs
Reverse Lunges 5 x what ever each leg had! My right quad has been acting a bit funny the last few days...foam rolled a lot...even "warmed up" with a blue lotion rub down on the right quad/hip flexor area...seemed to help...in fact as the sets of lunges increased so did the stability in my right leg...I really think that hip flexor was pulling on something and those lunges just opened it up!
oh-averaged about 7 a leg each set
45 degree back extension
10lb behind the head x5 x10r
played with 2 30lb kettle bells
Double handed swings 2 x10
Double handed high pulls 2 x10
Single arm snatches 2 x10
Topped it all off with a nice leisurely hike on the tread mill at 15% for 45 minutes.
....all the while, listening to Madonna :)
Tuesday, May 5, 2009
May 4th is Officially Bike to Work Day!
It is! Really, I swear. Just look on any calendar.
Ok. It's a day that I just made up for me. Rightfully so, because it was the day I could officially bike to work! And since I am the most important person I know then it's an official day.
The weather was great for it. Slight breeze off the lake. Sun just rising over the horizon. No head wind to speak of. I was as giddy as a school girl...till I hit the first pot hole! Did you know that a lake front bike/run/walk path could have potholes the size of a small pond? I was unaware of this fact! Talk about an unexpected dance with the pavement! It made the ride interesting. Not unenjoyable! Just interesting. I sure do hope that the city of Chicago gets right on fixing those potholes. Though I will not hold my breath because I have been driving over 100 a day for 3 months.
Thank god for the invention of not so figure flattering over padded bike shorts. While they may not be the latest en vogue fashion, they sure do make taking all the bumps much easier. And since I took it upon myself to ride to work, to my errands downtown, home for a minute, back to work and then finally back home for the evening, the above shorts would have made the ride much more comfortable, had I decided to wear them! I thought my tri shorts (only slightly padded) would be sufficient enough to ride around in all day. Apparently my butt is not thick enough to log around 30+ miles in something that thin (yet). I say 'yet' because callouses can be built...
Thank you God for the wonderful weather in which I can now begin biking to work more frequently in. Thank you for an ample and strong behind to sit on and pedal my bike efficantly. Thank you for creating a person to create the very padded shorts so that my strong, muscular not so padded behind can take long boughts of sitting and bumping along on the city streets and lake front path of Chicago! To many more days of biking to work :)
Ok. It's a day that I just made up for me. Rightfully so, because it was the day I could officially bike to work! And since I am the most important person I know then it's an official day.
The weather was great for it. Slight breeze off the lake. Sun just rising over the horizon. No head wind to speak of. I was as giddy as a school girl...till I hit the first pot hole! Did you know that a lake front bike/run/walk path could have potholes the size of a small pond? I was unaware of this fact! Talk about an unexpected dance with the pavement! It made the ride interesting. Not unenjoyable! Just interesting. I sure do hope that the city of Chicago gets right on fixing those potholes. Though I will not hold my breath because I have been driving over 100 a day for 3 months.
Thank god for the invention of not so figure flattering over padded bike shorts. While they may not be the latest en vogue fashion, they sure do make taking all the bumps much easier. And since I took it upon myself to ride to work, to my errands downtown, home for a minute, back to work and then finally back home for the evening, the above shorts would have made the ride much more comfortable, had I decided to wear them! I thought my tri shorts (only slightly padded) would be sufficient enough to ride around in all day. Apparently my butt is not thick enough to log around 30+ miles in something that thin (yet). I say 'yet' because callouses can be built...
Thank you God for the wonderful weather in which I can now begin biking to work more frequently in. Thank you for an ample and strong behind to sit on and pedal my bike efficantly. Thank you for creating a person to create the very padded shorts so that my strong, muscular not so padded behind can take long boughts of sitting and bumping along on the city streets and lake front path of Chicago! To many more days of biking to work :)
workout log May 3, 2009
I like to do squats...do not ask me why...they are by far one of my hardest workouts...I have unstable hips and it makes it difficult to perform squats well...I have unstable shoulders so it makes it difficult to hold heavy bars...in other words they can down right suck...but for some reason, I like squats. Maybe I am just plane nuts! I must be because I voluntarily drove myself to my work/gym to do said squat workout on a SUNDAY!! I do not usually work out on Sundays. Haven't in 2 years. In fact the last time I did was when I was on a 5 day rotation to build mass. I had always put Sunday as a day of rest. However, I really like being in the gym all by myself. It's quiet. No one or nothing to distract from the task at hand. And I can listen to Madonna on my i-pod in peace. Yes I said Madonna. Something about her music makes a leg workout that much better! Just set the i-pod to random with her first few albums and you are good to go! Puts an extra pep in my step or, if you will, speed coming out of the hole. It also helps when you have interval drills directly following your squat workout. For that, I personally like Confessions on a Dance Floor to make the intervals go by faster. Especially since the legs are already screaming "Enough Already!"
But I digress, I really just need to write what I did to my legs while listening to Madonna early (7am) Sunday morning
warm up:
Texas Bar (55lbs) x5
70 x5
80 x5
work sets:
85 x5
95 x5
105 x12
back down to 80 x10 x5
Glute Ham Raises Body Weight x10 x5
20 minutes of interval sprints on the elliptical followed by a 20 minute cool down (all done sing to Madonna's Immaculate Collection-gotta keep my sanity)...my legs are toast...I was thinking, as I stared out the window, "I am going to ride my bike to work tomorrow"
But I digress, I really just need to write what I did to my legs while listening to Madonna early (7am) Sunday morning
warm up:
Texas Bar (55lbs) x5
70 x5
80 x5
work sets:
85 x5
95 x5
105 x12
back down to 80 x10 x5
Glute Ham Raises Body Weight x10 x5
20 minutes of interval sprints on the elliptical followed by a 20 minute cool down (all done sing to Madonna's Immaculate Collection-gotta keep my sanity)...my legs are toast...I was thinking, as I stared out the window, "I am going to ride my bike to work tomorrow"
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