so i finally went to the gym.

by Janetha on April 27, 2009

in body for life,moves

or maybe the title should be “so i finally put something on my feet other than flip flops” because it is the truth! i was feeling so sluggish after work that i decided i would go to the gym and limp all over the place even if it killed me.  well, as you can see i made it through my workout alive.

this is how it went..

well first i put my shoes on, that hurt pretty bad, but once the initial squishing and squeezing was over i sucked it up and drove to good old gold’s.

upper body work out!

(since it is basically the only thing i could handle..)

i went to the effort of linking demos to the exercises i did today :) click the name to view.

chest

smith machine chest press (i was on stability ball, not a bench):

  • 12 reps @ 35#
  • 50 ball crunches
  • 10 reps @ 45#
  • 50 ball crunches
  • 8 reps @ 55#
  • 50 ball crunches
  • 6 reps @ 65#
  • 50 ball crunches
  • 12 reps @ 45#

dumbbell flyes on stability ball:

  • 12 reps w/ 10# dbs

ok so i did not hit my “10” for my RPE on the chest.  in fact i felt like i could have pushed a lot harder and used more weight.  i was a bit disappointed in my effort there, but i have made a mental note of it and i will increase the weight next time.

back

single arm dumbbell rows:

  • 12 reps (each arm) w/ 15#
  • 30 oblique crunches on ball w/ 10# plate
  • 10 reps (each arm) w/ 17.5#
  • 30 oblique crunches on ball w/ 10# plate
  • 8 reps (each arm) w/ 20#
  • 30 oblique crunches on ball w/ 10# plate
  • 6 reps (each arm) w/ 22.5#
  • 30 oblique crunches on ball w/ 10# plate
  • 12 reps (each arm) w/ 17.5#

barbell bent over rows:

  • 12 reps w/ 30# barbell

my left arm sucks at the single arm rows because i am part robot and have that whole titanium rod in there and whatnot.. and since i have to train both arms with the same weight i feel like my right arm is missing out on something. but in all reality it is ideal for me to train each arm individually because then i know my left arm is working and my right cannot overcompensate for old lefty.  i probably should always do my upper body exercises with dumbbells and train each arm separately.. but sometimes i am lame and use the smith machine for my chest and the cables for my biceps and so on and so forth… that should probably change…

biceps

cable bicep curl:

  • 12 reps w/ 30#
  • 30 second rest
  • 10 reps w/ 35#
  • 30 second rest
  • 8 reps w/ 40#
  • 30 second rest
  • 6 reps w/ 45#
  • 30 second rest
  • 12 reps w/ 35#
  • no rest

hammer curls w/ dumbbells:

  • 12 reps w/ 12# dbs

definitely hit my “10” on the biceps. i wanted to do something between the reps but a whole plethora of girls were hovering around the one cable set that is in the room i was in and if i had taken a step away to do any abwork at all, the cables woulda been swooped from me! lame.

triceps

overhead cable extension:

  • 12 reps w/ 30#
  • standing side crunches w/ 25# plate, 15 each side consecutively
  • 10 reps w/ 35#
  • standing side crunches w/ 25# plate, 15 each side consecutively
  • 8 reps w/ 40#
  • standing side crunches w/ 25# plate, 15 each side consecutively
  • 6 reps w/ 45#
  • standing side crunches w/ 25# plate, 15 each side consecutively
  • 12 reps w/ 35#

tricep cable pulldowns:

  • 12 reps w/ 30#

felt the burn there. i love love love working my triceps :)

shoulders

upright barbell deltiod rows:

  • 12 reps w/ 20#
  • 30 second rest
  • 10 reps w/ 25#
  • 30 second rest
  • 8 reps w/ 30#
  • 30 second rest
  • 6 reps w/ 40#
  • 30 second rest
  • 12 reps w/ 25#

dumbbell shoulder press:

  • 12 reps (sitting on stability ball) w/ 10# dbs

okay so i half assed it on the between reps of my shoulders.  no excuses here, i should have done ab work but i didn’t. i sure hit my “10” on the shoulders though.. my left shoulder was burning. i wonder why i have such a hard time with shoulders when my arm was broken where my bicep is? maybe something with where the muscle attaches. who knows? not me. my dogs are snoring so loud right now, it is cute.

okay so then, my feet really were hurting.. especially the left one, mister gnar chemical burn to the max was really acting up, but i decided to ride the bike for awhile.

34 minutes moderate cardio on the bike @ level 5 (for most of the time) and level 3 (for cool down)

that felt good.

i can’t wait until i can run again. and i am hoping by wednesday i can pull off a lower body work out. keeping my fingers crossed!!

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