I had a brutal weekend of exercise. I worked out with my trainer on Friday and Sunday and my entire body is burning. Shoulders and legs are COMPLETELY out of the question for today’s gym trip.
On Friday evening we did drop sets of a few different arm workouts. This consisted of doing three sets of the same lift at various weights, one right after the other, and counting it as one set.
Incline Chest Press
One set: 12 reps with 17.5lb dumbbells, 10 reps with 15lb dumbbells, 10 reps with 10lbs dumbbells.
Repeat x4 or 5 (I was exhausted enough after 3 that I don’t remember how many sets we did!)
Yesterday was a leg day. We didn’t have time to complete the entire workout and I still feel like I just ran a marathon without stretching (but I did stretch!). Deadlifts, squats and a couple other quickies.
After doing a quick warm up run on the treadmill (about 0.32 mile in 3 minutes), we stretched and did our push ups. I have always done mine on my knees, but finally gave real ones a shot this weekend and was able to do 13 yesterday! That was surprising and exciting!
We then began our strength training with stiff leg deadlifts. My last set ended up being my heaviest lift so far!
My trainer did the entire workout alongside me, which was nice. His deadlift warm up? 225lbs. Mine? …85lbs.
Usually I warm up with 75lbs total, 15 on each end of the barbell. Mr. Trainer, of course, made me start with more, 85lbs total, 20 on each end.
I added on 10-15lbs with each set, eventually ending with 145lbs at 5 or 6 lifts. The heaviest I had lifted prior to yesterday was 135. Progress! Let me tell you, my hamstrings, back and ass were (and still are) SO sore. I am hobbling around everywhere I go and am day dreaming about a nice hot bath.
After deadlifts we did squats. I have struggled a little bit with my form so we spent a good amount of time concentrating on getting my booty as low as I could and keeping my chest out. My hip limits me a little as I add weight, but when we practiced with just the barbell I did it perfectly. I am always afraid to go too low in fear of my hip popping out. Yuck, I know.
We did 4 sets of squats, ending at 135, 8 reps. I have squatted a little more than that before, but we decided not to go overboard yesterday.
In addition to the primary workouts, we did a few standing leg presses, and some leg lifts on the mats using a tension band. The exercises with the bands are meant to strengthen my hip in the long-run. They are DEFINITELY feeling tight today.
Today was supposed to be a shoulder day at the gym… side laterals, front raises, military presses, etc.
HA! No thanks. I think I will do mostly cardio with some push ups, pull ups, dips, and ab work. Yeehawwww.