Wednesday Workout #3

I was totally lazy about posting this one, so sue me.  This is the workout that we did Wednesday night.  It wrecked my butt and back for a week!

Oh My Butt!

1. Abs & Back Row *
27/17

2. One Leg Pull Up
11/10

3. Tricep Pull Down
27/30

4. Ski Jump
70/54

5. Sandbag Lunge
10/12

6. Barbie Arm Lat Raise
20/20

7. Lower Half Bicep
32/39

8. Ax Chop
24/17

9. Bob & Weave
21/31

10. Curtsy Squat
14/15

11. Elbow Ball Plank
2 Second Break/2 Second Break

12. Chest Press & Twist
16/21


* The Abs & Back Row was something I invented using my pull up bar and a resistance band.  You wrap the band around the pull up bar, sit on your butt with your hands on both handles.  Lean back and lift your legs off of the ground and do a row as though you were using a rowing machine, but it engages your abs as well as your back because you are balancing to keep your feet from touching the ground. 


The biggest challenge for me was the one leg pull up.

The easiest move was the chest press & twist.

I did best on the ski jump.

I did the worst on the one leg pull up.

My favorite move was a toss up between the curtsy squat and the tricep pull down. 

Next week (in two days) we are going to be focusing on butt and shoulders. 

Wednesday Workout Number 2

I picked up an 8 pound medicine ball and three of those stretchy resistance bands in light, medium and heavy so I could amp up this weeks workout a little bit.  The bands are the ones with out handles, that I actually prefer to the handled ones.  I feel they are more versatile because you can easily tie them into a circle for things like leg raises and side steps.  I also just ordered a physio ball, stepper, a set of three pounders (they were in the package) and a handled medium resistance band.  I get bank thanks rewards through my bank and I figured it would all just help shape my workouts.  Eventually I really want to get a barbell and another set of either 7 or 10 pound barbells.  The girl I workout with is looking into getting a kettle bell.  Shit is gonna get real.  Oh and just wait until you see my new trail running shoes.

This week we did a 12 station, 2 round, 40/20 HIIT routine.  This week we started at 1 and 5 as to not bump into each other.

Spaghetti Legs

1. Pec Fly
19/21

2.Reptile
11/13

3.Dead Lifts
16/16

4. Ab Twist
27/28

5. Pizza Pusher
31/23

6. Bicep Band Curl
36/38

7. Lateral Band Raise
23/26

8. Leg Lifts
16/13

9. Side Step
23/27

10. Squat
16/16

11. Cross Over
24/14

12. Tricep Curl and Press
20/10

The biggest challenge for me was reptiles

The easiest was side steps

I did best on the bicep band curl

I did worse on the reptile

My girlfriend and I also discovered that they are called reptiles cause you look like you've got wiggly lizard hips when you do them! 

See you next week, audience of one!

I'm back, bitch!

So I've been away for a long time.  I haven't even been hitting the gym since I moved in a year ago.  Sure I have a membership and have been inside of it a few times, but looking back, I really haven't been there much.  And the time I spent there, didn't make any difference.  Now I have a room mate and we both are trying to get our asses in gear.  She got me into rock climbing and it's an amazing physical sport, but it's not going to take care of everything.  We've decided to climb 2-3 times a week, but at least once a week we plan on creating our own hit course and running it in the apartment.  Last night was the first night.  I named this workout for the pain I felt the next day.  Oh it was a great pain to feel again.

Upper Body Blast

1. Horizontal Pull-up
31/25
2. Push-Ups (mostly cheater ones)
16/15
3. Weighted Squats
22/25
4. Over Head Press
25/22
5. Hammer Curl
29/30
6. Tricep Table Push-Up
16/10
7. Sit-Ups
18/20
The way this worked was in a rotation.  I started at 1, she started at 3 and we used a 20/40 interval. Out aim was to do three rounds, but by the end of two we were completely gassed. You just dont use the same muscles when you are climbing. We decided to keep our scores so we could track our progress for the next time we decide to use the workout again.

The biggest challenge for me was triceps.

The easiest was squats.

I did best on the hammer curl.

I did worse on the triceps.

Now that we have a good baseline, we plan on amping up the things that were too easy, and backing off very slightly on the hardest ones. I would rather do something a little easier in perfect form than to catch myself cheating cause a move is a little too hard for me.

Cant wait for next week!

I hurt. :-(