NoSauce
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Puppy Status: Shea is so excited it's finally warming up with Spring! He is so happy to get to the dog park as much as he can before it's 100 degrees in the summer!
By the way, the opinions and other nonsensical drivel featured on this blog in absolutely no way are indicative of the opinions of my employers.
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Showing posts tagged weights
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Friday’s workout - The Iron Cross
Friday I had a great workout - and since it is memorial day have taken off the rest of the weekend (although guilt is creeping up swiftly, so I might try and go for a run tonight once it is not 99 effing degrees!)
So I ran 4.27 miles as a warm up for my weights. I always like to get my cardio burn in first. I have a lot of friends that like to do it after because they want to expend their full energy with weights. I like it first because everything gets warm and loose and that will help with injuries. Plus after I am doing weights, I might get so tired I would skip it. This way it is done.
Anyway, when I lived in San Francisco I invented what I call the Iron Cross - which is the BEST arm workout ever if I do say so myself.
Using weights slightly heavier than you normally would (so if you normally use 7.5 lb arm weights bump up to 10, if you 10 lbs, go up to 12lbs etc) and do the following:
- Holding both weights down at your sides, bring the right weight to your hip, leaving the left at your side. Then lean to the left. Feel it in your obliques. I think this helps with the muffin top areas - side and back. Repeat on the other side - 25x a side. (I know 25 sounds like a lot but you can do it no problem)
- Shoulder press - 12 reps. Make sure you are keeping your arms at 90 when you are bringing them down and go nice and slow.
- Lateral Raises - 12 reps each arms, 24 reps at a time total - hold the weights down in front of your thighs. Then one at a time bring your left arm up even with your shoulder and parallel to the ground. Then slowly lower and do the right.
- Next I am not sure what it is called but 12 reps - hold the weights in front of your thighs almost touching, then slowly while bending your elbows bring the weights up - so you are forming a straight bar line across your chest. Bent elbow in the way you would salute someone except at your chest and both arms at the same time holding the weight. Lower and raise slowly. 12 reps.
- Next go 1 weight up - so I was using 12 so I jumped to 15lbs. Holding the weight with both hands behind your head raise up for tri’s. Make sure that your arms are glued to your ears, and you are only hinging from the elbow to get the max benefit here. I do 15-18 reps depending on the burn.
- Grab the original weights and then do curls - 15 on each arms lowering super slowly.
Repeat for 3 sets. This has been my go to weights arm workout for a long time - and I swear it works. You can always vary the weights and the reps. - it his basically everything but chest and back, and you will for sure feel it the next day. Let me know if you try it!
Happy Memorial Day!!!!
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Wednesday Workout
For some reason I couldn’t sleep this morning. When I woke up it was also still pouring which eliminated my going for a long run.
So I dragged down to the gym to try the treadmill once again. I was only going to do 3 miles as a warm up (and I am a little pressed for time due to an early meeting) so knowing that it was only 3 miles helped.
I banged it out faster that I usually pace outside. In my opinion the treadmill is also much easier than running outside - no wind resistance, no elevation changes, lots of give/bounce when you run, so I was able to do it quickly.
Anyway when that was done, I decided to go after the Iron Cross for my arms (posted about this a long time ago, but I can’t find! If anyone is interested email me and I will send you the workout). Lastly I added a few bootie-blasters (get down on all 4s then put the weight behind your knee and keeping that leg bent lift up to target your glutes)
For a morning workout, I feel awesome! So happy it’s out of the way!
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Thursday Paralysis
Today was extra hard considering I could barely move. I can’t believe I went back to the gym when I could barely get out of bed!
MFT and I started today with a Functional Mobility Test. I posted last week here how we were going to test this and how I knew I would fail based on my accident from the past. I scored a 9 out of 21. Epic Fail.
But I learned a lot.
- My shoulders have kick ass flexibility! No issues at all!
- My knees are also in pretty good shape
- My ankles however are that of a 90 year old. On both sides.
- My hamstring never properly healed from tearing it last year, despite physical therapy
- My left side is way wonkier than the right
- Due to points 2-5 I might need to ease of cardio for a bit. Further explanation below.
There is more but these were my basic understandings. So knowing this is really interesting.
Basically I struggle to do squats - I do them all the time, but like never as low as they should be for the years and years I have put into them. The reason is I have super limited ankle flexibility. So over the next two weeks, I am going to work my ankle flexibility and then we will re-test and see what happens.
Additionally (referring to point 6 here) because of my wonky hip, my knees work overtime when I run. Now after going through this assessment, we found out my ankles suck, which means, my knees are working overtime. So my knees when I run are getting a huge beating. Which is all good and fine now, but when I am 50 could become a huge issue. So need to get it corrected now.
It was a good learning but it is also frustrating to find out even though I am a workout maniac, I have a trainer, I take a million classes, I am still not able to do things. It’s really frustrating. But what can you do? Just work on it every day till it eventually gets better. We’ll see how the re-test is.
Today’s workout consisted of more form drills:
- 5 sets of 10 double swings to get perfect form - green kettles (12kgs each so 24kgs total)
- 1 set of double hand swings (5) with the black kettle - (24kgs)
- 1 set of 5 double cleans using the purple kettles - (8kgs)
- 4 sets of double cleans using the green kettles going super slow to get form perfect.
- 3 sets of 5 squats holding the green kettles in rack
- 6 minutes of repetitive work - 6 swings, 6 cleans, 6 squats over and over for 6 minutes.
It still amazes me how tired you get from strength training. Granted we kept stopping and starting to correct form, and I am super sore, but still I was sweaty and winded like I had done 30 minutes of cardio. It’s so crazy.
It was great, but I am frustrated with my body. Hopefully I can do my exercises and correct this stuff asap!
Almost the weekend! Yes!
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When you have only a few minutes
I got suck dealing with a work issue (some people have selective memories so had to hunt down some hard email evidence. Luckily I am an email pack-rat so I had it! Boom!) Anyway, it cut into when I would go to the gym. So I knew if I headed to the gym I would only have about 35 minutes to work out - which isn’t a lot of time.
But my buddy Michelle always say even 10 minutes is better than doing nothing. So I headed to the gym.
I had to maximize my time so I decided to go old school - all weights no cardio beast mode!
In 30 minutes I did the following:
- abs roll up machine with extra 10lbs on it - 6 sets of 5 reps
- butterfly machine for chest - 3 sets of 12 reps
- shoulder press machine - 3 sets of 8 reps
- the lower back thing where you bend over the bench holding a 25lb weight and then go up so you are straight - forget what this machine is called but amazing for muffin top, abs (back balances out the front!), hammies, and glutes - 3 sets of 12 reps
- bench press - 3 sets of 8 reps (just the bar no weight as the bar weighs 45lbs)
- Tricepts - 3 sets of 7 using a 12lb weight
All this in 30 minutes!!! I didn’t even need the extra 5! My arms were literally shaking as I went really heavy on the shoulder press. What a kick ass workout!
I can’t believe I debated going! What was I thinking! Great way to start of my weekend! Happy Friday!
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Break A Leg
MFT always tells me I do too much cardio. It’s hard NOT to do cardio though. It’s a mental thing for me. Whatever, today I decided to do some hard core legs and less cardio. Lets see if it makes a difference.
I started with only 25 minutes on the stair treadmill thing (will I ever learn the official name of this machine?!)
I did this started at level 6, then progressing to level 8, and finished out the last 15 minutes at level 10.
From here I did the incline leg press. I’m not sure how much the bar weighs alone but guessing around 40ish lbs. I added a 45 on each side so was pressing 130ish. 3 sets of 10.
Next up was hamstring curls - I still panic about tearing my hamstring again. I don’t know why, it’s been over a year since it’s happen - I’ve run a half marathon since then! But I worry so I kept the weight lighter - 55 lbs. 3 sets of 10 reps at 55lbs.
Lastly for legs was hip abductors - 75lbs on the inner thighs 3 sets of 20, and 70lbs on the outer 3 sets of 15.
After this I went to do abs - I did the incline bench holding a 7kgs med ball - so down was over my head but not resting on the ground, then sit up all the way with the ball over head - 3 sets of 10.
Lastly for abs was the captain’s chair with straight legs 2 sets of 10.
I had such a great workout - I felt like I really worked hard and felt my muscles burning. Glad I got my workout in!
It’s Tuesday, keep the beginning of your week strong!
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Thursday Morning Jam
One of my coworkers, in one of her finer moments after about 30 beers or so, started demonstrating at a bar how to do “The Percolator”. Please tell me someone else has seen this dance? I never had until she was doing it and I laughed so hard I started crying!
If you are not familiar - here is a video of a lady doing it here
So, I went to the gym this morning and was listening to this super absurd 90s sounding jam, and was basically dancing on the tread-climber for a good 30 minutes. I climbed just over 100 flights of stairs, which was pretty good - I was hovering around level 6 and level 7 most of the time.
I then proceeded to do 2 sets using 12lbs of my version of the Iron Cross, which is pretty awesome considering when B does it he uses like 15lbs. And he has super big strong arms, so I felt like super strong and awesome using the 12’s!
Then a few quick sit-ups (50) and then out the door home dancing along the entire time to the Percolator!
Sometimes an absurd song can really put a spring in your step!
Happy Thursday!
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B is convinced that I work out “inefficiently”. He thinks that for the amount of time I spend at the gym I should be stronger, better, faster, etc.
So he decided that even though he wasn’t going with me to the gym today he was going to design my workout - which he put on my phone above. So here it is:
I ran my mile really easy to warm up - 10:20 pace. Nice and slow.
For the bicep curls I used a 12.5lb weight in each hand.
Lat pull downs I was at 50lbs. I could have done more weight, but probably not a total of 45 reps, so I kept it a little lighter since the reps where high.
I don’t know what roll over jumps are - and when I texted B (he is at the simulator playing Pebble Beach today with his dad) - he said you know like you are on fire. Um what? So I did 4 sets of 10 of Killer Kane Roll Ups instead.
For bench someone was using the 15lbs, so I ended up doing the bar, so regular bench press - also 4 sets of 10. The bar is about 44/45 lbs but it’s a little easier since it’s 1 thing instead of two separate like dumbbells.
For abs I did incline roll ups on the bench holding a 12lb med ball.
We’ll see how I’m feeling tomorrow - but B can totally design an amazing workout. All in I am exhausted. I was there for over an hour.
End of the week - get it in before the weekend!!!
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New Years Goals
I call it goals as it’s not a resolution for me…I already workout out between 4-6x a week. However my goal is to lose body fat this year and really rip up. I am in good shape, I know this and my doctor has confirmed it. But being healthy and looking the way I want to are two different things. I am apparently doing 1 without the other.
Today I started my goals.
The Workout:
- Run a mile to warm up.
- Seated Rows increasing the weight every time (I started at 50lbs, then 60x, then 70x) 3x8. My last set was 6 because 70lbs is freaking heavy.
- In between Seated Rows standing obliques with weights 3x10 (10lbs easy)
- Seated bicep curls - 3x12 (10lbs easy)
- Single Leg Lunges on the Smith Press - no weight because the bar is 15lbs. 3x8 on each leg.
- Various bicep and shoulder exercises using the standing cable machine - 2x8 on each arm for each exercise (3 exercises, standing curls, cross body curls, and cross body arm extension)
- Weighted lateral high pulls 2x10 25lbs
- Abs/Shoulders - drag yourself across the length of the gym and back in plank form with your feet on a towel.
This workout was INSANE.
Although I wasn’t super sweaty, every inch of my body from the waist up was screaming.
Get your year started right - go to the gym!
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Stems
Since I didn’t get into the spin class I decided to do legs yesterday. It’s awesome because with my little 5lb weight loss, I am also getting stronger, which means hopefully body fat % has gone down which is the ultimate!
I started with a 10 min warm up on the treadmill then moved on to plyo and weights:
- 6 sets walking lunges (length of cardio area of gym) hands over head.
- Incline leg press - increased from 90lbs and the sled to 110lbs plus the sled! 3x8
- Calf raises - same increase as the leg press - 3x10 on each leg
- Hip Abductors Inner and Outter - Increased on the inner from 75 to 80lbs. Can prob do more but will figure that out next time. Outer remained at 70lbs. 3x14 on both machines
- Was running out of time so then just threw in 3x10 on the Captain’s Chair with straight legs and called it a day!
Awesome way to kick off my Friday!
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Pins
I took Friday, Saturday, and Sunday off from the gym. B was feeling a little under the weather, and I hadn’t had a rest day in so long. Yesterday even though I had the day off work, I did a light easy run at the gym - 4 miles. So I woke up today, feeling strong after basically resting for so long!
I did a 1 mile warm up at a 6.6 pace.
- 6 sets of 15 walking lunges hands over head
- 3x10 leg press on the incline press - sled plus 90lbs
- 3x10 calf raises on each leg on the incline leg press bench - sled plus 90 lbs
- Hip Abductors - 90lbs on the ins, and 80lbs on the outs, 3x10
- Reverse Curls holding a 25lb plate - I do at least 1 ab exercise every time I lift, and it’s just as important to strengthen the back as it is the front! 3x8
- Sprints - 10 20s sprints
I finished lifting a little early, so I added in the sprints for today’s workout. It was a great way to finish strong and get my heart rate pumping!
Happy Tuesday - go get it!
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The Gun Show
This morning I was thinking I haven’t done an arm workout in quite some time. I feel like I do arms a lot - in Zombie Bootcamp, and in Boxing, my arms, shoulders, back all get work. But just a basic arm workout, I can’t remember the last time.
I did 30 minutes at a higher intensity on the stair treadmill thing. I climbed over 1,454’ (443 m) high. It never ceases to amaze me at how sweaty I get on that!
I then did my version of the iron cross using 12lbs and 10lbs - 3 sets
- 12lbs - 15 curls on each side
- 10lbs - 10 lateral raises on each side
- 10lbs - 12 high pulls
- 10lbs - 12 shoulder presses
- 15lbs - 25 obliques/side bends on each side
- 15lbs - 12 skull crushers for tri’s
It felt so good, and even typing this my arms feel burn-y and exhausted.
I love when you can still feel your workout a few hours later!
Push through the midweek hump and get your guns ready!
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Fitting It In
I had an early morning meeting up town today so I knew I had to get up early to go to the gym. It’s not an excuse not to go - although to be honest I did debate.
I was able to have a totally kick ass workout in a very short amount of time:
Intervals on the tread-climber for 30 minutes - I climbed just over the height of the Empire State Building.
After that I did arms and shoulders - and some obliques. My version of the Iron Cross (3 sets) using 10lbs in each hand:
- 15 curls on each side
- 10 lateral raises on each side
- 12 high pulls
- 10 shoulder presses
- 25 obliques/side bends on each side
- 12 skull crushers for tri’s
After this 3 sets of 10 on the Captain’s Chair.
All in I banged this out in about 45 minutes. I was totally stoked to get it in and make it to my meeting with enough time to grab a steaming cup of coffee on the way!
Almost mid-week - stay strong and get it in!
