Dec 14th, 2011
Even though I was in a workout rut for the past couple days, I enjoyed my workout yesterday. I don’t think that totally means I’m out of my rut yet, but it’s a step in the right direction!
I love lifting arms, so maybe that’s why. I also never mind abs. The sprints are another story…NO THANK YOU. Me no likey!
Some new exercises introduced in this workout were:
Medicine Ball Twist
I used a 10 lb weighed ball for this. I liked doing this ab exercise. I did 3 sets of 25 because I didn’t start to feel the burn until after 12 reps.
Low Pulley Row To Neck
This was just like the normal seated cable rows, but you change the handle to a rope extension and row up towards your chin.
Bent-Arm Dumbbell Pullover
This was a bit akward of an exercise. I used a 10 lb dubmbell on the first set and then a 20lb dumbbell for the second two sets. I didn’t really feel the burn in my chest like you’re supposed to. I felt it more in my triceps. Maybe I just had the form incorrect?
I love these. I could totally feel the burn. I tried to go up and down with a slow controlled movement. It burned so good!
Now that I’m looking back to this exercise, I realize that I did it wrong. I was in the pushup position and moving my knee to the opposite side arm instead of the same side arm. Damn. I still got a good ab workout in with the turning of my leg movements.
You’re supposed to do a spider crunch like this:
This exercise works the obliques and core muscles.
Step 1: Start in a push-up position, with your feet hip-width apart and hands shoulder-width apart. Keep your head facing forward (don’t look down toward the floor).
Step 2: Lift your left leg, bringing your left knee around the outside of your body until it is as close to your left arm as possible.
Step 3: Return your left foot back to the floor and repeat the move with your right leg. Continue for six repetitions on each side, alternating legs.
Tuck Jumps (Active Rest)
I kinda felt like an idiot doing these in the weight room. I just jumped and raised my knees as high to my chest as I could. Did this for 15 reps as an active rest.
Barbell Curl 21s
Barbell Curl 21s were introduced in Phase 2 but I guess I was doing them wrong then. You’re supposed to do barbell curls ( I used a 20lb dumbell) but the reps are done in a certain way. The first 7 reps use the lower half of the range of motion; the next 7 use the upper half; and the final 7 use full range of motion.
Those are just a few of the newer exercises introduced in Day 61. Click HERE to get my full workout.
After lifting for a little over an hour, I hit the treadmill for my least favorite part of the workout…sprints. BLAHHHH.
I started my sprints at 8.0 mph and worked my way up to 10mph. The majority of my sprints were at the 8mph speed. Here’s a look at what my sprint speeds looked like.
Sprint # / Speed
The rest of the sprints 15-30 were done at 8mph.
I was a sweaty dog when I left the gym after that workout. Dayyyummm.
In total, the workout took 1:37 and I burned 878 calories.
The whole time I was on the treadmill…my heart rate was in the 170s.
The sprints resulted in a total of 2.4 miles of sprints.
After my workout, I headed home and made a protein shake, boiled chicken and corn. Can’t forget that Sweet Baby Rays BBQ sauce either!
My body is so sore. I’m walking around like a moron today. My hamstrings are super tight.
We have a huge raffle today at work. I hope I win something!!!!