Posts Tagged ‘killer workout’

Part 1: Vertical and Push-Up Rows

I used this machine set at 45 pounds and did one set of 15 reps.

 

Immediately after, I went into push-up position and did one set of 12.

I then  did another set of vertical rows…

My second set of push-up rows, I used the Bosu Ball and put my feet on there for another set of 14

I then did my third and final set of vertical rows then went back to “normal” position and did my final set of 16.

 

Part 2: Curls and Pulls

I alternated (as usual) between Preacher Curls

(15 reps at 35 pounds)

and the fixed pull machine. 

(15 reps at 45 pounds)

I did three sets.

Part 3: Back Extensions

Finally, I ended out with three sets of 15.  I held a 10 pound plate to harden the exercise.

 

 

In retrospect, I enjoyed the rows in push-up position most.  That was an exercise I never thought I could do, but I did pretty well at it, though it was tough.  The bosu ball added an element of balance that I thought was difficult.  I also really like back extensions.  Preacher curls are painful and suck.

Hey all!  After searching the house high & low this past weekend, I have resigned that I will need to find a new USB chord.  Oh well, that’s life I guess!  Hang tight till I can find a new chord, by then I will lots to share!

 

Without further ado, let’s get pumped up…  Right…

 

Inclined Dumbbell Press  10lbs, 15 reps, 3 sets

Soon, you will look like this iron man!

Fly Machine  20 lbs, 15 reps, 1 Set

 

 Do one set on this bad boy one arm at a time then…

Pulley Pushdowns 60 lbs, 15 reps, 1 set

Do one set on here, I worked both arms at a time.  Repeat two more times

Incline Bench Press Machine  Machine weight, 15 reps, 3 sets

This was very difficult!  I almost quit, because I would get my arms at 90 degrees and struggle to press it back up. 

 

I also lifted on Saturday with my Aunt (we did shoulders) and Sunday I did back.  I have to say, I think shoulders are my most favorite muscle group to work!

By far, I prefer running (as cardio and some strength) as my main “source” of exercise.  It’s tough.  It’s fun.  I think a part of me will always prefer running over strength training. 

 

Strength training, or my series of killer workouts have, at times, made me so sore that I can’t or don’t run.  Not sore in an injured sense, but in the sense of you need to rest and heal. 

 

I have always preferred running over strength training because strength training is more difficult and more confusing that running.  Though, I think any bodybuilder would disagree and feel the opposite way.  Maybe I spent a lot of time “figuring out” running where I never did this with strength training.  I am only using weights twice a week and I see changes in my body.  My arms are more muscular (or as muscular as they will be having lost 100 pounds.  eek!), randomly, I felt a hamstring the other night on my leg that seemingly popped up out of nowhere.

 

My speed is getting better which I chalk up to both speed workouts and lifting weights.  Though I find it hard to gauge if I am getting stronger.  When you run to get better you can feel it immediately.  The pace that was once unattainable becomes a breeze and you know it.  Lifting weights is still tough.  Maybe someday doing vertical rows will be easy, but not for now.

 

Any thoughts?

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!!

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.