RSS Feed

Tag Archives: Fitness

Pushing it!

Posted on

I really pushed it in tonight’s workout.  Get it?  No?!?  You will soon!

Set Muscle Exercise Reps Weight (lbs) Notes
1 Legs Leg press 15 190  
Leg extension 15 80  
2 Chest /
Upper body
Dumbbell Chest Press 15 25  
Push-up with
Jump thru to Dip
15 BW Use 2 platforms, swinging legs (using core)
3 Triceps / Legs/Shoulder Tricep Push down 15 50 Using cable
Walking lunges w/
Shoulder Press Hold
15 each 10  
4 Upper/Arms / Hips/Glutes Arm March 15 each BW  
Hip Abduction 15 60  

Tonight’s workout was:  PUSH.  All exercises had something to do with Pushing.  (As opposed to pulling…)

Started with a 2 minute warm-up at 6 mph.  Finished with 35 minutes on the elliptical.

These were all done in superset, 3 times.  So – 15 leg presses, 15 leg extensions, 15 leg presses, 15 leg extensions, etc.  My trainer was pretty impressed with some of the grunting that was going on with the leg presses.  Basically, doing this, the weight should be difficult.  15 should be the maximum of any of the exercises that you can do.  I could seriously not do ANY more of really any of them (except maybe the tricep push down – that one was hard to “calibrate” to failure).

I never said it was pretty…

Actually, I’m pretty sure I said it was ugly.  My newest stats…

TinyLaLa Check-in – 26 September

These were done on Monday, but if you’ll recall, I forgot them in my office at work on Monday night –> no posting.  Then yesterday I was slammed at work, and forgot them again.  D’oh!

Weight:  211.5 (this was at 4 PM; that morning I was 209.4)

Body Fat measurements – Tri, Ab & Thigh using calipers, I think these are mm?:

  • Tricep:  38.5
  • Ab:  31.9
  • Thigh:  40.6
  • Total body fat:  38.64% <– YIKES!
  • Lean body mass:  129.8 pounds
  • Total body fat:  81.7 pounds <– Holy cannoli!
Measurements:
  • Waist:  40.5 inches
  • Hips:  44.5 inches
I told you it wasn’t pretty.  We do weigh-ins weekly and measurements every 6 weeks.  Hopefully we’ll see some good improvement in those measurements & body fat tests.  Honestly, this is unacceptable.  I’m pretty sure that my body fat has gone up recently.  Not fair.
Assessments:
We then did our training assessments.  These we also do at the 6 week (mid-way) and 12 week (final) time points to see how much better we got.
  • 1.5 mile run:  13:47
  • Sit & reach (no shoes):  43 cm – This tests flexibility, and I’ve always been pretty flexible.  I don’t expect this to change.
  • Push-ups – on toes, chin to small medicine ball:  4 reps
  • Plank:  0:58 – This is not enough.  I’m doing Pilates, and lots of ab work.  I should be able to hold for at least 1:30
  • Leg press – 210 pounds:  8 reps
  • Assisted pull-up – 108 pounds:  12 reps
On to the workout…
I”m not going to give you the weights that I used.  Suffice to say, they were heavy.  But, I don’t want to be responsible for anyone tearing a disc out of their back (is that even possible)?  See Don’t Listen To Me for further information as to why I’m not the one you should look to for this type of guidance.
After we did our Measurements & Assessments, we had about 20 minutes until time was “up”.  I had some extra time, so I decided to do 2 super sets of each exercise.  My workouts are usually broken down into 2 exercises in a “group”, then go on to 2 more exercises in another group.  Sometimes these are the same muscle groups, sometimes they’re different.  I usually super-set them, with 3 sets each.  Meaning in Group 1, I do exercise 1, then exercise 2, then 1, then 2, then 1, then 2, and THEN I can move on to Group 2, and do the same.  There are typically 4 to 5 groups in any of my workouts.  This will make more sense when you see it below:
Group Muscle Exercise Reps

1

Back Seated row with twist

15 each

 
Legs Step-ups

15 each

 

2

Core / Low back Low back extension with reverse fly

12

Back & Biceps Pull-ups

12

 

3

Chest & Triceps Narrow Chest Press  
Core Plank rotate to side plank

0:60

 

4

Shoulders Standing shoulder press

15

 
Core Opposite crunch on BOSU

15 each

Let me know if you’re interested in seeing more of our workouts – I’m happy to post them…  I’m just not sure if anyone else is interested?
When was the last time you had all your measurements, body fat, assessments done?  What’d you think of the results?

Snap Out of It!

Yesterday I had myself a bit of a pity party.  Thanks for coming, by the way…

But today, it’s all Rainbows & Unicorns.  OK, that’s a bit aspirational, but I’m working on it…

You’ll never guess what made me snap out of it.  This guy!

Source

Meet my trainer, Joe, from Future Physique!  He’s got more hair there than in person (because he shaves his head, but maybe he’s losing it too?), and that smile is usually a bit of a smirk…  since he’s literally trying to work my butt off.  Love that.  

Friends, I was still caught up in my pity party yesterday when I went to see him.  I arrived, warmed up, and Joe wasn’t even there!  I feared that I missed yet another appointment with someone, but he then came in running, and apologized that he was the one who screwed up.  I was grateful for the extra 10 minutes to run it out, and he was grateful that I wasn’t pissed.  It was a win-win.  And then he got my heart rate going.

I was between 145 and 160 BPM for the whole hour, and it was awesome.  There were squats.  There were crunches.  There were leg presses. There were bench presses.  There were 1-legged lifts.  And then I did them all over again.  And it was awesome.  When I was done, I had laughed, I had vented, and I had worked.

I guess I had what others might consider a runner’s high.  I’m not sure – I’ve never had one of those.  But I was happy when I left, wiping sweat from my brow (and every other place).  Nothing does a body better than a hard workout!

What snaps you out of a bad mood?

%d bloggers like this: