Tuesday, August 23, 2016

Shred Day 9: It's All About Lifting

It was gym day around here today.

My stepmom dropped me off at the fitness center for my feast day workout. After my 10 minute warm up on the treadmill, it was all about the lifting.


I had one goal in mind...GO HARD. My 30 Day Shred coach told us "FEAST day is most effective when you go HARD for the workout."


Today's weights workout was broken into sections: shoulders, chest, quads, hamstrings, and glutes. Since I was all about embracing the weights, I challenged myself to grab the next higher weighted dumbbell than I'm used to.

10 pounds for military press

My dad helped me prepare for the workout, so I knew how to do all of the exercises. The upper body workout looked like this:

  • ●  SHOULDERS
    • ○  Arm circles for warm up (small, medium, large for 60 seconds each)
    • ○  Military Press: 3 sets of 12­-15 reps 
    • ○  10 to 1s with 5,8, or 10 lb weights
    • ○  Dumbbell front raise or weight plate front raise: 2 sets of 8­-10 reps to failure
    • ○  Bent over lateral raise: 2 sets of 8-­10 reps to failure
    • ○  Face pulls with cable cross: 2 sets of 8­-10 reps to failure
  • ●  CHEST:
    • ○  Dumbbell press: 12­-15 reps with lighter weight for warm up, then two working sets (higher weight) with 8­-10 reps to failure
    • ○  Dumbbell Flies: 12­-15 reps with lighter weight for warm up, then two working sets (higher weight) with 8­-10 reps to failure 
I felt pretty confident doing the upper body portion. My weights ranged from 8-15 pounds and I went for the maximum reps. I loved that although the fitness center is small (considering the size of the community), it does offer a wide range of dumbbells and hand weights.

12 pounds for chest press

My experience on leg machines goes back one whole week (if you don't count ACL rehab 25+ years ago!). Again I did my homework and received a helping hand on the equipment from a couple gentlemen doing their own workouts.

  • ●  QUADS
    • ○  Leg extensions with low weight: 2 sets of 12­-15 reps
    • ○  Squats with Smith Machine or Regular Barbell Squats: 2 sets of 10 reps
    • ○  Goblet Squats with dummbell or kettlebell: 2 sets of 8­-10 reps to failure
    • ○  Leg extensions: 2 sets of 8­-10 reps to failure
  • ●  HAMSTRINGS:
    • ○  Leg curl with low weight: 2 sets of 12­-15 reps
    • ○  Dumbbell Romainian Deadlift (bend slightly at the knee, keep back straight, bend
      through the hips, feel it pull through the hamstrings. 2 sets of 12­-15 reps
    • ○  Plie Squats with dumbbell or kettlebell: 2 sets of 12­-15 reps
      ○  Leg curl: 2 sets of 8­-10 reps to failure
  • ● GLUTES:
    • ○  Leg press: 2 sets of 8­-10 reps
    • ○  Use the machine for calf raises in between sets. Straighten your legs and push up with your toes to stimulate your calves. At least 2 sets of 10. 
After two gym workouts, I'm growing to like some of the machines: leg extension, leg curl, and standing calf machine. I still don't know how to use the Smith Machine though (and it looks scary).

My cool down was to walk back to the house. Even though it was all sun and I forgot my shades, it felt good to move my legs after all the lifting.



What I Ate on Feast Day:


Breakfast: polenta with honey, scrambled eggs with ham, coffee



Snack: grapes ---> I'm so loving these red grapes and could eat a whole bag (but that would be rude!)



Lunch: leftover eggs and polenta


Dinner: gluten free pizza


Dessert: gluten free brownie



Do you prep for your workouts?
DO you have a favorite grape? I used to love white, but lately I'm loving the red.






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