Sunday, June 23, 2013
And with a few apologies to the Beatles.
Most of this blog is for me, but the part for y'all is here at the beginning: dont be afraid to ask for help. Most of your friends are helpful people. That's why they are your friends. If you want a running partner, help setting up a program, even moral support when you go into the cafeteria to make good decisions...your friends will be there for you.
I work with some *very large* men: our security staff. When a situation gets out of control, these are the guys that pull the kids apart. They have to be tough enough to do the job and controlled enough that the kids dont get hurt in the process. I joke that we "pay by the pound" - but its all functional muscle mass. They use it every day....well we hope they dont use it every day but it depends on which way the wind is blowing, what was for lunch, and if the moon is in which astrological sign.
You get my point.
I was semi-joking with one of the guys that I should get into the gym with him and he can train me because I *loathe* weight training. He said he would absolutely set up a plan for me. And he did.
I was expecting something pretty basic, but this is an awesome plan that I can see taking 25-30 min every day in the morning AT HOME with my basic set of dumbbells. Its BETTER than I expected.
In summary: friends are awesome and dont be afraid to ask for help.
(I'm writing it here but you dont have to keep reading - this part is mostly for me and my accountability)
Dumbbell press, 5 sets: 12x, 10x, 8x, 6x, 4x
Dumbell fly: as above
Pushups as above
Tuesday: Arms and Back
Dumbell curls:as above
Bent over rows:as above
Single dumbell bent over rows:as above
Military Overhead press:as above
Shoulder shrugs:as above
"Incredible Hulks" (a sort of forearm thing) - 2 sets 15-20x
Forward arm raise - 2 sets 15-20x
Thurs: Legs & Triceps
Calf toe raises
Close grip dumbell triceps
Yoga/pilates/stretching - no weights
no weights (long run day)