happy ‘hump’ day! yay for mid-way points. And it’s already 2 in the afternoon- only 3 more hours of work left- WOOHOO!
this morning I got to sleep in until about 6:30- instead of my usual 5am- because I had to get my fingerprints taken (for my 215 license) & my appointment was at 10:15am- so there was no point in coming into work just to leave- so I just asked if it was ok if I just went in after. My boss happily agreed- he’s really awesome! He’s actually out of town until next week- so it is REALLY low key at the office& we can dress causual for the rest of the week- SCORE!
This morning I kind of got to take my time getting ready for the gym…ahhhh! So nice not to have to rush around. For my workout this morning I decided to do an upper body workout- focusing on the bi’s, tri’s & delts. (& some abs too 🙂 )
Warm up: 5 minutes on bike- 5 resistance
|Arnold Press||3 sets of 12 reps||10lb. Each hand|
|Dumbbell Press||3 sets of 12 reps||15lb. Each hand|
|Dumbbell Lateral Raises||3 sets of 12 reps||7.5lb. Each hand|
|Dumbbell Rear Delt Row||3 sets of 12 reps||15lb.|
|Hammer Curls||3 sets of 12 reps||10lb. Each hand|
|Alternating Dumbbell Curls||3 sets of 12 reps||12.5lb. Each hand|
|21s||3 sets||20lb. Barbell|
|Tricep Kick Backs||3 sets of 12 reps||10lb. Each hand|
|Bench Dips||3 sets of 12 reps||body weight|
|Close Pushups- for tri’s||3 sets of 12 reps||body weight|
|Decline Sit ups||3 sets of 12 reps||10lb. Weight|
|Decline Side to side crunches||3 sets of 12 reps||10lb. weight|
|Reverse Decline Crunches||3 sets of 12 reps||body weight|
50 crunches on Bosu Ball
2 min. cool down on bike
Total time: 45 minutes, Max HR: 153, Avg. HR: 118, Calories burned: 250
I did these exercises ‘circuit style’ – making it three circuits.
I LOVED this workout. I honestly LOVE anything that works your arms. I feel SO strong after working my arms. I don’t know what it is about it..but I just do.
As you know (if you have been reading) my love of weight training has grown tremendously! I can’t get enough of it- pure L-O-V-E 😀 But I was talking to my dad about it this morning- remember how I told you that he asked me to help him lose a few pounds? Well- we were talking about cardio v. strength training this morning..and I was telling him how much more I include weights in my workouts & that I REALLY enjoy doing it. I also said that you actually burned MORE calories with weight lifting than cardio- due to the afterburn effect. He said, you know, I just don’t see how you can really get your heart rate up while weight lifting. I told him that I had to disagree- that I was actually SHOCKED at how high it CAN get- I’ve had mine in the 160s. I love having a heart rate monitor to see all of this. I told him that I know it sounds CRAZY how much of a GREAT workout that it can give you…but it’s true- then I found some articles that I sent to him- but I also want to share this one with you:
Weight Training vs. Cardio Workouts
It just backs up what I was saying. Such good info! 🙂
Here’s another article that I found about abs. I need to take the advice- says that you should really only train abs about 3 times a week. My everyday ab stuff is NO good. 😦
What do you think of ab training?