Ok gang. I’ve been off the grid (again) due to a really busy month, a cold, and a certain little person growing five teeth (including two molars) at once.
I’ve been semi- obsessed with weight lifting lately. Until I really started digging around, it felt like my options for a weight lifting routine were really lame (like Prevention Fitness magazine “lift these two 3 lb. weights for sculpted arms in a week!”) or steroid- using dudes looking to max their pump. Either one extreme or the other can work for some, but not for me. So I talked to some trainers, looked around the intwebs, and decided what I was doing was working, I just needed to do more. So, here’s what I’ve been doing at the gym lately and here are some progress pictures.
Warm Up: 1 minute walking on incline on treadmill, 4-5 minutes running an 8.22 minute mile OR walking on the stair mill for 4-5 minutes at ~80-100 stairs a minute
Pull Ups (4 sets of 4)
Farmer’s Carries (45- 50 lbs. each hand)
Standing Weighted Penguin Taps (45-50 lbs each hand, 2 sets of 20)
Leaning Lateral Raises ( 15-20 lbs, 4 sets of 6)
Bench Press (so far I’m up to 20 lbs. plus the additional 40 of the bar [I’m new to bench press!], 3 sets of 8)
Running on treadmill for 1.5 minutes at 10.00 minute mile
Balance Squats on Bosu Ball (3 sets of 10 with 15 lb. free weight)
Crunch Machine (45 kg, 3 sets of 10)
Suspended High Knees (holding yourself up on dips bars and bringing your knees to your chest alternately, 4 sets of 20)
Running on treadmill for 1.5 minutes at 8.22 minute mile
Leg Lifts (leaning on giant workout ball, each side, 2 sets of 20)
Some Move with the Stability Ball Between Your Ankles/ Leg Raises (lay flat on your back, raise the ball up and down 10 times, rest, do it again. It’s really, really hard)
Basket Twists with 25. lb free weight (2 sets 20)
Push Ups/ Modified Push Ups/ Army Style Push Ups (24 total, varying positions) – no girly push ups!
Cool down: Walking 3 minutes on treadmill, stretching
I have to admit that my thighs are still my problem area, mostly due to a really unpleasant pinched nerve issue from pregnancy that keeps me from running races and doing much inner thigh work. If you have advice on this, bring it! I need help in that area big time.
In other news, what the heck, Spring? What happened to 72 degrees and sunny?
Also, this guy:
My sister’s mother in law is an awesome photographer, and she captured a rare moment of mini Gwinn being still and pensive.
So, also in other news, six of my girlfriends are currently pregnant. Dare I say I’m feeling a twinge (TINY) of jealousy while still being excited for them?
Do you have workouts you love? Are you as bummed about Spring being bi-polar as I am?