morning all,
i did manage to do an upper body workout at the gym last night.
incline press
12@45lb,2sets of 6@65,2 sets of 8@55lbs
pec deck fly
2 sets of 10@30
lat pulldowns 10@70,6@80,10@70
one arm rows
2 sets12@20,2sets 10@25,2sets 12 @20
military press/lateral raise superset
10 reps 2sets each 12.5 press/7.5 lat raise
barbell curls 2sets 10 @25 and 3@35
rope pressdowns 12@45,9@50,10@45
captains chair crunch 2 sets of 8
i tried some middle sets to go heavy and did as many reps as possible before i started to lose form. as you see in some cases when i went back to the original weight i couldn't do the same reps as before so i really tired them out in as quickly as possible since i only had 4o min to get a workout in.
i made up a rotation for one upper,one lower, and one total body workouts in a week. the upper/lower workouts will be at the gym. i will alternate routines each week for both upper and lower and take that as far as i can. the lower body workouts will be from body sculpting bible for women buns and legs and it includes abs while the upper body workout i kind of mashed together myself with some ideas. both routines will have supersets so i can get the most of my time.
now to this morning. i did karen voight's slim toning on a ball. i know don't work the same muscle groups two days in a row but this is a short workout and it relies on much lighter weights then i would use at the gym. i only used my 5s and 10s for this workout. it works total body but sometimes in combination(ie. the tricep extension while do hip lifts on the ball) and sometimes not(shoulder raises, ab crunches etc). it very nice workout to add onto cardio(to still get weight work but having your main focus as cardio) or when in a time pinch. karen is clear in her cues as usual so you will always be reminded of good form and to use your core.
i followed it with 15 min of wii fitness coach cardio. i didn't want to but having the game keep a schedule for me makes me accoutable to do at least 15 min a day even if its yoga or stretching.
off to get this weekend started with CHORES ugh!
