Warm up : 4.5 mins on the elliptical + 28 lb ass to grass (ATG) squats
Squats: 78lbs, 8*3 (can increase weight, only felt something in the third set, 7th or 8th push)
Single arm dumbbell chest press: 20 lbs, 8*3 (this was tough work, esply since I could feel my midsection working hard to keep the balance -- good one!)
Dips: 8*3. Perhaps ready for the feet elevated version?
Military press: 25lbs bar, 8*3. The last couple of reps in each set was a bit of work, so tried 35lbs for the last set. Managed 4, but the elbows did flare out. I think I did have too narrow a grip on this one.. Hmm...
Push ups: today was just not a floor push up day. Had terrible ROM, so changed to push up from an elevated bench.
Obliques (V-seated twists) with 5Kg medicine ball: 7*3 (each side).
For a long time now, I have been thinking of trying split workouts rather than full body 3 days, 1 hour each. Today I finally had some time to work out and was so excited to try one out. Like a kid in a carnival, I was all so antsy last night.
I am trying to do the heavy/light push/pull split instead of the traditional body part split, because I do believe in working the body holistically instead of part by part. One example of such a workout is in Krista's page (the routine 2): http://www.stumptuous.com/workout-5
It was done in 15 minutes! I did not even need much rest in between (definitely no 1 minute rests for sure!). Did not feel like work at all, so I skipped the cooling off as well. Obviously the weights were too low! At the end of it I felt like I could still lift a whole lot more. The only thing that was uncomfortable was my hand when I was doing the hanging leg lifts. Calluses were forming right there as I hung from the bar. Perhaps I need a better padded glove, because although I have enough fat in the body, my feet, hands, elbows and knees are skeletal in their paucity of the much needed padding material. But the hanging leg raises are an interesting challenge. I think I will enjoy those the most in the upcoming heavy pull days!
I think next time, I will try increasing the weight by about 20 lbs more for the DLs and perhaps 5 or 10 more for the rows. (PS: two pesarattus and a glass of milk is too much for this workout! Giggle!)
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.
3 leaves of kale
1 cup of frozen, diced pineapples,
1 table spoon of extra virgin, organic, cold pressed coconut oil
1 tbsp of nutritional yeast.
Blend in vitamix or similar high power blender and drink.
Accidentally downed most of it, before I could get the phone out of the bag to photograph this!
Color: nice green.
Sniff test: mainly of pineapple
Taste: nice, although perhaps not for someone new to GS.
This week, for the first time since May, I actually managed to work out 3 times a week. In fact, ever since mid 2009, my workouts have been very irregular, so I have not progressed much in my strength training. Last year, life threw a crazy curve ball that made my stress levels shoot up. That coupled with the fact that I am an easy prey for cortisol, I really put on some fluff on the lower abs. To top it all, in June this year a minor accident left me with 3 herniated discs in the neck and put me on about 4 months of prescription anti inflammatories and physio therapy. So, from working out about 3 or 4 times a week in 2009, I dropped to 2 or 3 times a month and skipped one month altogether. Some good did come of all this. The blood work showed that I was low on Vit D -- not really surprising since I don't exactly spend 12 hour days in the sunlight. The MRI showed not just 3 herniated discs in the neck, but also 3 degenerated discs. Aha! I was wondering when my bad computer habits will finally come back to haunt me. They have. Every time I slouched in front of the computer, the pinched nerve would shock my arm. Like a dog on shock collar I was made very well aware of my bad posture at work and have been forced to sit up straight.
The inflammation has finally subsided and I hope at least for the rest of this month I can get in a couple more work outs. So far I have managed 4 workouts this month!!
Here's today's workout:
squats: 68lbs, 12*3
chest press (dumbells): 15 lbs, 12*3
one arm rows: 25 lbs, 9*3
flyes: 10lbs, 12*3
lat pull downs: 25 lbs, 12*3
tricep push down: 15lbs, 12*3
bicep curls (barbell): 25 lbs:, 12*3
tricep dips: 10, 12, 12
deadlifts: 55lbs, 10*3
Abs: some plank work with leg movement
jumping jack -- about 50 or so.
