Wednesday, March 18, 2009
Ok yesterday, due to my late arrival at the gym (8:00) I wasn't able to finish my scheduled weight lifting workout. Tuesday is the hardest of all the workouts because it involves three benches; flat, incline, decline-then it's supposed to be followed by pullovers, tricep push-downs, assisted dips, and bench dips. I had a choice to either skip the last portion of the workout, do it after spin class, or push it to today. Skippng was not an option, I wouldn't skip, doing it after spin class would mean I wouldn't have enough strength or energy to lift the weight I normally lift, so that wasn't a good option either. Since Tuesdays are cardio days I knew lifting would fit in there. So, I did indeed finish the second portion of the workout today. It's not something I would do on a regular basis, but for a onetime thing, I knew it would be ok. know that each exercise in the workout is placed in that order for a reason, and so I don't feel as if either workout was as effective as it normally would be, but I still got a good result.
I read this today in the newspaper and I really made me smile. In particular I want to share this with my son and his wife who are expecting their first child this September:
You can use most any measure
when you're speaking of success.
You can measure it in fancy home,
Expensive car or dress.
But the measure of your real success
Is the one you cannot spend.
It's the way your kids describe you,
When they're talking to a friend.
Having lost all this weight has made my kids ridiculously proud of me, and they tell everyone they know about me. My daughter in Boston has my article from USA TODAY on her wall, and my son at school in PA went to one of his football teammate's apartment only to find that he had the same article on his wall. He loved it and called to tell me immediately. My oldest daughter invited me to run a 5K at the school where she teaches, and she bragged to all her teaching friends about how awesome it was. So I can tell you that to hear them talk to their friends about me in that way is the most amazing thing in the world. While my kids always thought of my husband and I as the "cool" parents, they never could be proud of me in the way they do now. Knowing they feel that way makes me so happy and it's something I didn't think they'd ever be able to feel.
pullovers 1x15 15lb warm-up
cross-bench pullovers 2x10 35lbs
tricep pull-downs 1x10, 8, 8, 6 40, 45, 50, 55 lbs
assisted dips 3x15 110lbs
bench dips 3x15 25lbs
60 min spin class
On another note:
What is the deal with the biggest loser trainers? Why must they continue to propagate the myth that exercise is torture? It's such a disservice to people who are trying to lose weight and get fit and healthy. It does nothing but discourage them from attempting to get moving because they don't want to be in so much pain. No matter how many people say it's an inspiration to watch the people on the show "succeed" at finally losing the weight, I just think that it's irresponsible to mislead people (obese people) into thinking that what the contestants do is what they should do to lose their weight! To make matters worse, the trainers aren't the least bit concerned about proper form when the contestants are lifting!!!
Tuesday, March 17, 2009
Between the time change, my current workout and umpiring softball again, I'm feeling very fatigued and quite a bit beat up! This morning I had trouble getting out of bed and was late getting to the gym My Tuesday workout is difficult and takes at leas an hour to complete. had only 45 minutes to do the workout until spin class, so I finished the chest portion and will need to do triceps tomorrow, usually a cardio only day...
chest press 4x10, 8, 8, 6 75lb, 80lb, 80lb, 85lb
incline bench press 4x10, 8, 8, 6, 70, 75, 75, 80lb
decline bench press 3x10, 8, 6 75, 80,85
flat bench chest flyes 2x10 35lb
60 minute spin class
150 minute softball umpiring
Saturday, March 14, 2009
Barbell Preacher Curl
Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width underhand grip.
Raise the bar until forearms are vertical with the back of the upper arm remaining on the pad. Lower the barbell until arms are fully extended. Repeat.
The long head (lateral head) of the biceps brachii is activated significantly more than the short head (medial head) of the biceps brachii since the short head enters into active insufficiency as it continues to contract.
Most gyms also have a preacher curl machine that can be used as well.
I had a very good week at the gym, also started umpiring softball again on Friday and have 4 games this upcoming week. Normally I do yoga on Saturday, but got the opportunity to play golf with my sons and my daughter's boyfriend. It was a little cold, but we had a good time.
Get An Email Alert Each Time BAMOM19 Posts