Pity Party is Over - accountability = success
Wednesday, March 18, 2015
I Just reread a blog of mine from a year ago. I was beginning a journey at a new gym and I have to report it was fantastic and I was SUCCESSFUL - dropped well into the 150's, a goal of mine and even hit the 148 for a few weeks.
Unfortunately, tendonitis, overuse and the like in my shoulder has sidelined me for the past 3 months....and more unfortunate - I have put the weight back on. So the Pity Party is over and I have been back working out as best I can without going outside doctor's orders on the shoulder work (PT type stuff only)
While I have been exercising fairly regularly for the past 3 weeks, I guess I really haven't been too successful - got to be diligent with the diet too (and wine!)
Food is under control
Warm up with 2 mins jumping jacks - yoga stretches and 2x through plank workout total time is about 15 mins for warm up
squats - 20lb kettle bell 30 secs on 30 secs off 3x through
Russian dead lift (legs straight, lower weights while pushing but back to point of stretch) 25 x2 kettle bells; 3x through 30 sec on/off
3 point row - left arm; neutral grip 20 lb 3 times through 30 sec on/off
Lat pull down 3 sets at 30 pounds - strict to back muscle work no arms..per PT
Finisher - 30 sec. on/off sprints on elliptical 6 times through
Protein shake (pea protein with fresh blueberries and non sweet almond milk) post work out.
This is my second weights day this week - yesterday I did cardio of 50 mins walk/sprint/jog and a huge 1/4 mile up hill (walking)
I hope to add on to this blog tomorrow with a light weights and cardio workout