Death by Sunday Wedding

I should start by saying, weddings are a lot of fun...but on a Sunday...they make for a horrible Monday. My apologies for no post yesterday, I was feeling sick hung over as hell. I cannot rally like I used to, that's 100% confirmed. It was worth it though, we had a great time! I think a big part of my downfall was due to the fact that the only vegetarian friendly meal was the side salad, and broccoli salad with a side of mashed potatoes....not filling = drinking on what felt like an empty tum. 

Piles of THESE. Except they're soaking wet and yucky.

The weekend was great and very laid back for the most part.  Brent, who I have now dubbed my own personal trainer, worked my tush off at the gym all weekend, AND had me help with the yard work.  Might I refresh your memory, I.HATE.YARD.WORK. It took every ounce of self control I have to refrain from flailing myself onto the floor like a 2 year old in protest. I quietly sulked outside ready for instructions on how I could "willingly" help out.  My job: pick up piles of SLIMEY gross leaves and put them in the yard debris can. Sweet. Lucky for me there were about a bajillion piles of leaves in the yard that Brent had raked up and only two of the piles fit into the bin, YAY! Off the hook after only two. Very sad side note, Brent said this routine will last for another 6 weeks. I almost cried on the spot. 

It's off to the gym we go, hi ho, hi ho.....

Ready for another work out? This was last nights little routine. Shoulders and back my friends. Let's start by saying, these are not areas of the body I NORMALLY worked out, so I'm much more sore today than usual after an intense work out. 

Warm Up: Run 2 miles

Round One:
Kettle bells: 3 sets of 12 (I used the 27.5lb bell)
Bicep curls: 3 sets of 12
Shoulder squeezes: 3 sets of 12. (this was new to me, use a 45lb or more bar, bend your legs like your fielding a ground ball, or playing defense...hold the bar in front of you resting on your thighs, and pull it up to the diaphragm area while using the muscles surrounding your shoulder blades to do the work) It's tough...good luck with this one! 
--Rotate kettle bells, curls, shoulder squeezes...until done.


 Round Two: 
Shoulder press machine: 3 sets of 12
Seated pull down: 3 sets of 12
--Rotate until done, we only do two machines when we do shoulder press because it's extremely hard! I can HARDLY push up 15lbs on each side. [Another new exercise for me...I don't have much shoulder muscle :) ]


Round Three:
Shoulder Flys: 3 sets of 12 (use a smaller free weight in each hand and use shoulder muscles to lift weight and extend the arms...you sort of look like you're 'flapping wings')
One round of 8 minute abs. Check out the youtube video for all the moves. This is a killer...so it's great to end with! I try and get as many reps as possible for each exercise, you surprisingly get much stronger abs fast by doing these.

Good Luck  and have fun!!!

Feel the Burn

Motivation.

If you are like me, you like variety in your work outs.  I don't like to go to the gym and do the same thing day in and day out.  Plus, that defeats the purpose of working out! Muscle confusion is the key to keeping your body in shape via cardio and weight training!  I'm going to try and post my work outs more often so you can pull ideas from my work outs, or try them yourself!

Work out time: 1 hour

Warm up with biking 2 miles.

First rotation:
-Squat 3 sets of 12, make sure the weight challenges you.
-Push ups 3 sets of 10 with push up bars, facing down with feet on weight bench.
-Put exercise ball between your legs, lay on a weight bench and lift legs up until you're at a 90 degree angle, bring back down flat.  3 sets of 10.
Rotate, squat, push ups, exercise ball...until sets are done.
Second rotation:
-Leg extensions (for quads), 3 sets of 10, try to up your weight each time.
-Seated leg curls (for hamstrings) 3 sets of 10.
-Leg press (for gluts & upper quads) 3 sets of 10.
Rotate again, leg extensions, leg curls, leg press...until all sets are done.

Third rotation:
-Ab roller machine, work obliques. 20 on right side, 20 on left side.
-Tricep extensions 10 for each arm
-Lower back extensions, 3 sets of 10, click the link to see how they are done. Do not add weight when doing this, and do not do them fast.  These are to strengthen your lower back, not to strain it. Using your own weight as resistance is more than enough.
Rotate abs 20 each side (40 total per rotation), triceps extensions 10 for each arm, and lower back extensions, 10 each time. 

Good luck and have fun, when it hurts is when it counts the most!!! I would rather feel sore the next day instead of regret for not doing it.

This is what I tell myself when I'm exhausted....