the last workout.

by Janetha on May 5, 2009

in body for life,moves

it is kinda like the last supper. the last workout before my tonsils came out. more on that in a few, but i wanted to throw this up here before the routine escaped my memory, which has been known to happen.  that is the main reason i post my workouts, so i know if i am progressing since i always forget :)

LBWO

hamstrings + glutes

stiff legged barbell dead lifts

*alternating with butt lifts w/ feet on bench:

  • 12 reps w/ 25#
  • 20 butt lifts w/ 10# plate
  • 10 reps w/ 30#
  • 20 butt lifts w/ 10# plate
  • 8 reps w/ 40#
  • 20 butt lifts w/ 10# plate
  • 6 reps w/ 50#
  • 20 butt lifts w/ 10# plate
  • 12 reps 2/ 30#
  • no rest

stability ball ham curls:

  • 12 reps

quads+ abs

wide stance (sumo?) barbell squats

*alternating with pass-the-ball-from-feet- to-hands on mat:

  • 12 reps w/ 25#
  • 10 complete foot to hand passes, keeping abs tight and legs and arms off ground the whole time, killer!
  • 10 reps w/ 30#
  • 10 complete foot to hand passes
  • 8 reps w/ 4o#
  • 10 complete foot to hand passes
  • 7 reps w/ 50#.. it was an easy squat for me so i did 7, but it was hard to get the barbell up on my shoulders so i couldnt go heavier and i was not at the squat rack..
  • 10 complete foot to hand passes
  • 12 reps w/ 30#
  • no rest

bench step ups with dumbbells:

  • 12 reps each leg holding 8# dumbbells

calves

standing calf raises:

  • 12 reps @ 20#
  • 15 second rest
  • 10 reps @ 40#
  • 15 second rest
  • 8 reps @ 60#
  • 15 second rest
  • 6 reps @ 80#
  • 15 second rest
  • 12 reps @ 40#
  • no rest

single calf raises:

  • 12 each leg, body weight only

i used to be able to do 6 reps with 100#, i need to work back up to and beyond that.  also, i hate that i can’t do anything in between these sets because i will lose the machine! the people at my gym suck.

the workout only took about 40 minutes, i was pressed for time b/c i was at work until 6 and then had to workout, pack my bag for my mom’s house (where i am staying for a few days) finish my laundry (i hate going home to a messy room after vacation or surgery!), make dinner, say bye to the friends (half of my roomies go to jamaica friday so i wont see them for 2 weeks, sad), go to my mom’s and drop all my bags off, then go to marshalls. WHEW! so yeah, short workout, but a good one and i am really glad i made myself do it regardless of my time crunch. i am proud :)



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Nicole May 5, 2009 at 7:53 pm

Woo! Now that’s a workout!

Susan May 6, 2009 at 6:01 am

Awesome workout! I’ll have to try those sumo squats. I can’t do alternating sets on machines either, they always get stolen! Sometimes people will even steal the dumbbells I leave on the floor!

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