Funny story to start out tonight. I got to the gym and was putting on my gym shoes when I hear, "Hi, Paula" and I turn to say Hi to Erin and notice the big black brace on her knee. Instead of "Hi" it was "Did you do that at the race yesterday?" http://www.warriordash.com/register2011_minnesota.php# and yup, Erin got to the jump over the pit of fire and decided it was too easy for her. So she did something fancy and landed wrong---felt her knee give out and she still had the swamp to go through!!! She made it to the end and now today the knee is swelling and starting to turn black and blue. Tomorrow I will drop off some exercises that my physical therapist gave me after my knee injury for strengthening the knee. Hopefully she will be back up and going next week :)
Today's workout was good. I started out with a 40 pound barbell doing deadman lifts, then upright rows, and then bicep curls. Repeat. I did not think I would make 12 reps on the bicep curls--but I did TWICE!!!!!
Then it was 20 pound barbell doing upright rows again, back lunge with a front arm lift, and then one armed weighted front lunges--Repeat.
Then we moved over to the bar machine (I don't know the name for it). I did pull ups and then weighted squats with the bar (25 pounds). Repeat.
Then I did obliques, front lifts, and one armed row lifts--at 30 pounds. Repeat.
Then I did planks against a bench with front kick and side to side kicks. 30 seconds. Rest. Repeat.
Overall a good workout. Erin said it was good that on Mondays it is her regulars so that she does not need to show us new stuff with her knee.
I am pretty sure that my arms will be killing me by Wednesday.
Have a good week!
Monday, July 25, 2011
Monday, July 11, 2011
Moving Moving Moving
Hey All,
Today we were on the exercise side of things rather than the weight room. It was a lot of cardio and some weights.
I started out with plank lifts (in the plank position, lift weight up straight one arm, then next arm--8 for each arm), then on the Bosu I did bicep curl throws with the bar weight--yup, raised the bar in a curl format and toss the bar, catch it and lift it up in a straight format. Then I did squats with the weight bar on the Bosu. I could really tell that we had not done much on the Bosu lately as my calves were killing me after one round. I unfortunately mentioned it to Erin--I would guess I might see more of the Bosu in the next few weeks. Did a second round only did not use the Bosu.
Then I did jump outs with punches, inverted rows, front lifts (not the correct name, but can not think of the right name), and then jump outs with a split and back together. Repeat. Water Water Water Water!!!!!
Then we did glutes, hamstrings on the ball, and side squat with a kick and weighted lift. Repeat.
Finally we ended with stability ball passes and roll outs with the ball.
Overall it was a pretty good workout. I am pretty sure my arms are going to be sore tomorrow, but it is all worth it. I think that the cardio is really coming along. I managed to do the jump outs for 30 seconds with no stops and then jump out splits, I only paused once. I think that is pretty good at this point.
Hope everyone has a good week.
Today we were on the exercise side of things rather than the weight room. It was a lot of cardio and some weights.
I started out with plank lifts (in the plank position, lift weight up straight one arm, then next arm--8 for each arm), then on the Bosu I did bicep curl throws with the bar weight--yup, raised the bar in a curl format and toss the bar, catch it and lift it up in a straight format. Then I did squats with the weight bar on the Bosu. I could really tell that we had not done much on the Bosu lately as my calves were killing me after one round. I unfortunately mentioned it to Erin--I would guess I might see more of the Bosu in the next few weeks. Did a second round only did not use the Bosu.
Then I did jump outs with punches, inverted rows, front lifts (not the correct name, but can not think of the right name), and then jump outs with a split and back together. Repeat. Water Water Water Water!!!!!
Then we did glutes, hamstrings on the ball, and side squat with a kick and weighted lift. Repeat.
Finally we ended with stability ball passes and roll outs with the ball.
Overall it was a pretty good workout. I am pretty sure my arms are going to be sore tomorrow, but it is all worth it. I think that the cardio is really coming along. I managed to do the jump outs for 30 seconds with no stops and then jump out splits, I only paused once. I think that is pretty good at this point.
Hope everyone has a good week.
Wednesday, July 6, 2011
Cardio and pain
Well I think I forgot to write last week--So very sorry just one of those things :)
I had training last night because of the July 4th holiday on Monday (Erin was out of town).
I started out with bench press (about 55 pounds I think) and then step ups on the bench. Repeat. Then I did incline press (I think 20 pounds in each hand) and then squat to shoulder press. Repeat. Then it was flies and then jumping jacks. Repeat. (On a side note I managed to do both sets of jumping jacks for 30 seconds without stopping!!! First time ever). Then it was triceps rope pulls and mountain climbers. Repeat. At this point Erin told me that I was going through things so fast that I got to have more stuff added to the workout. I told her I should be rewarded for going fast and smiling she said I was :)
Then we did weighted squats, cross body pulls, and something else that I can not remember :) repeat.
I was then done and could barely move. Today my arms are so very sore. Thinking it might be a couple of days of pain.
Back at it on Monday :)
Have a great week.
I had training last night because of the July 4th holiday on Monday (Erin was out of town).
I started out with bench press (about 55 pounds I think) and then step ups on the bench. Repeat. Then I did incline press (I think 20 pounds in each hand) and then squat to shoulder press. Repeat. Then it was flies and then jumping jacks. Repeat. (On a side note I managed to do both sets of jumping jacks for 30 seconds without stopping!!! First time ever). Then it was triceps rope pulls and mountain climbers. Repeat. At this point Erin told me that I was going through things so fast that I got to have more stuff added to the workout. I told her I should be rewarded for going fast and smiling she said I was :)
Then we did weighted squats, cross body pulls, and something else that I can not remember :) repeat.
I was then done and could barely move. Today my arms are so very sore. Thinking it might be a couple of days of pain.
Back at it on Monday :)
Have a great week.
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