As always, I do the exercises in parts.  I do one set of each exercise in the “Part” and then repeat three times.

Enjoy!

Part 1: Rows and Extensions

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When you come bring your arm to the position shown, squeeze.  I used a 20 pound dumbbell and did 15 reps

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I didn’t use the stability ball for my back extensions, instead I used the back extension machine.  Simply put, do back extensions, but when you rise up, do a fly (pictured) with two 5lb dumbbells.  You will feel it!

Part 2: Fixed Pull

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I then did three sets of 15 underhand fixed pulls.  This was similar to my last back routine, only I didn’t alternate hands and held at a reverse grip.  If you go to a gym, your gym should have this specific machine.  I believe the weight was set at 40.  I can’t remember

Part 3: Vertical Row

The third (and for the most part, final) set was the vertical row.  This is the same exercise I did last time, and it is still very challenging.  I had it set on 70 pounds and thought my arms were going to explode.  I finished it out but it was the first time I really connected my breathing with my lifting.  Usually I don’t have to think about breathing (it adjusts itself when I run), but wow—purposeful breaths make a world of difference!

Part 4: Seated Cable Crossover

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Finally, and this set is entirely optional, I did a seated cable cross-over with the weight set to “ultraleight” aka 10lbs and did as many crossovers as I could handle.  Probably around 25-30.  The picture above is of the same machine, only the attachment Mr. Muscle has is a V-Bar.  I didn’t use a V-Bar.

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The kitchen still isn’t done.  In fact, we just grouted last night.  Well, I helped only a little bit .  Now, we can’t enter the kitchen until Thursday!

I will be so happy when it’s all complete!!

Hi everyone…

First off, sorry I have been MIA lately.  Though, I promise I am following along with your blogs!

Friday night was spent tearing up our existing linoleum kitchen floor.  We were going to be installing tile with the help of Jared’s father.  Little did I know that we’d spend Saturday, Sunday, Monday, and probably Tuesday and Wednesday with the house in complete turmoil.  All Jared kept saying was “DIY Network lies”.  I’d have to agree.  Though uncomplicated, laying tile is very tedious.

This is what we keep looking at.  The ‘fridge and stove are now in the dining room.  The stove can’t be used and having the fridge in the dining room is awkward.

The kitchen is an absolute war zone.  The tile hadn’t been laid as of Saturday night which started to concern me, and the countertops were cluttered with dishes and tools.  We had to eat, but there was no where to put the dishes!

See?  No stove.

All day Sunday was spent mixing mud, laying tile, cutting tile, but I must say, the efforts paid off.  Though, I admit, I only helped 50% of the time.  I took a “break” to run to the Laundromat because our dryer is on the fritz, again.

Here’s the bad news:  the floor isn’t done.  We still have to grout and then cure the grout.  Here’s more bad news: I have to work late tonight (Monday) so I won’t be home to help with the grout.  So our goal is to finish this by Wednesday, to have the kitchen back together by Wednesday.  I am thinking more like Friday… or Saturday!

Here is another lazy quick post!  My killer workout series is coming along smoothly!  And I am happy to report that I am feeling some muscle develop and I only lift twice a week!  Whoo hoo!

Part 1: Squats and Lunges

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I did 15 squats.  I used a 30lb dumbbell so that when I squatted, I lifted the dumbbell up.  Maybe not over my head as pictured.  I did 15 and then went immediately into….

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lunges.  I carried a 25lb weight with me as a lunged along the gym.  Probably about 12 out and back.  Ouch ouch ouch.

I repeated part 1 two more times.

Part 2: Adductor

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I then used a resistance band to walk along the gym to work my right and left outer thighs.  This one is pretty tough.

Part 3:  Quads and Calves

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I used the leg curl machine at 45 lbs and did one set of 15.

I then used a similar calf machine to do raises.  I set the weight to 70 pounds and did one set of 15.

I repeated two more sets.

Part 4: Step-Up

Similar to my last leg workout, I did step ups, but this time I varied the height of the step.  The first set of 15 (per leg) I used no weight and medium high, the second set (per leg) I used 20 pounds at high weight.  The third set, I still had 20 pounds, but I went back down to medium height. 

Next up in the Killer Workout Series is shoulders…  Prepare for destruction!

Part 1: Should Press and Plate Hold 

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I did one set of 12 with 5lb weights.

Then, you are going to stand (or sit) and hold a 10 lb weight in front of you for 30 seconds.  Then hold a 5lb weight for one minute.  Repeat Part 1 three times

Part 2:  Shoulder Raises and Rows

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Part 2 begins with 12 shoulder raises.  Do 12 on the right, then 12 on the left.  I used a 5lb dumbbell.

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Then, using a 20lb curl bar, I did 12 upright rows.

Repeat Part 2, two more times.

Part 3: Cable Machine and Plate Lifts

Finally I did alternative lifts on the cable machine.  I did 3 sets of 12 with 15lbs of weight.

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Finally, I used 5lb plates and did shoulder lifts until exhaustion.  I’d say around 25-30.  I lost count.  When I was getting to the point of not return, I simply told myself “5 more”

Here are some great give-aways that I think you should all enter!

The Brown Eyed Baker has a 5 Cookbook Giveaway that ends on Friday

Erica has a Fiber One Giveaway going on now.  Perfect!