Lately, with the past few weeks being especially erratic, going to the gym has been really (REALLY) difficult. As a result, I’ve noticed in the mirror that I look a little… mushy. My abs are no longer as defined as they were, and my muffin tops look like they’re freshly baked. When I was getting to the gym regularly, my focus was usually on one or two major muscle groups a day, which put me at the gym right around 30-40 minutes. That worked well for me, when I was going 5-6 times a week. With the crazy car situation, starting a new (wonderful) job and squeezing in training during the past week, going to a wedding (so much fun- congrats, you two!) which somehow put Captain Laser Pants and I out of commission from exhaustion for a few days, and our little guy starting to cruise around the house (aka using furniture to walk), life has been a little hectic.
I needed to step up my game for riz at the gym. With lots of new tunes (mostly seriously hardcore stuff that makes me strut around like a tough girl) and some new exercises, I was ready to spend over an hour at the gym every day I go. So far so good, even mini- Gwinn is doing really well at the gym nursery (of course they love him there, he’s darling). I’ve been getting there 3-4 times a week for the past two weeks and I’m already seeing a difference. Below is what I did today, be prepared to be OMAZED. That’s right, o-mazed. I should say that since I’m experiencing some pretty annoying pubic bone pain (pretty sure I have a pinched nerve, awesome) and both my knees are prone to giving out, I modified my routine A LOT. Like, no more running (sad face), easy on the leg press machine, and easy on the squats. Ch-ch-ch-check it out.
Warm up: 4-5 minutes on bike at a mid-range resistance
Tricep extensions 20 lbs x 10 reps
Tricep kickbacks 15 lbs x 10 reps
Bent over rows 20 lbs x 10 reps
Repeat above 3 times
Standing side ab crunch 25 lbs x 10 reps, each side, 2 sets total
Every other day: bench press ~40 lbs x 10 reps, 3 sets
Calf raises 120 lbs x 12 reps, 3 sets
Leg extensions for quads 70 lbs x 10 reps, 3 sets (gotta go easy on my knees!)
Leg extension for glutes/ back of thighs 70 lbs x 10 reps, 3 sets
Pull Ups – 30 total with ~60 lbs. assistance
Hip Abduction machine (inner thigh) 90 lbs x 10 reps, 3 sets
Hip Abduction machine (outer thigh) 70 lbs x 10 reps, 3 sets
Lat Pull machine 90 lbs x 10 reps, 3 sets
Chest Press machine 75 lbs x 10 reps, 3 sets
Every other day: Leg press machine 150 lbs x 8 reps, 2 sets
Wall bridges x 10 reps, 2 sets each side
Side crunch/ toe touches x 10 reps, 2 each side
Weighted crunches, side to side and middle 12 lbs x 18 reps
Army style push ups x 5 reps, 3-4 sets
Side leg raises (for inner thigh) 12 lbs x 15 reps, 4 sets each side
Every other day: plank, 20 seconds, 3 total (I freaking hate planks)
Cool down- walking on treadmill 3 minutes, lots of stretching after
It’s intense, but seriously, two weeks ago I could only do five Army- style push- ups. Now I can do 20.
In other news, here’s a picture of Captain Laser Pants and myself at the wedding:
Mini- Gwinn is in the Gerber Baby Photo Contest on facebook. You can vote for him, his ID# is 317.
And, last but not least, I finally have new glasses. Which are also blue.