Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.

Weight lifting for the week of 9/23/2019… Eccentric Training

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

Weight lifting for the week of 9/09/2019…Leg day when my scoliosis is acting up.

30 Minute Leg Day Workout

My scoliosis pain is so bad this month. When one vertebrae goes out sometimes it causes a chain reaction of vertebrae and joints out of place. That is what has happened this month. I am trying to get ahead of it. I am still working out, but it hurts… the old me would not do anything when I hurt. If I stopped doing anything when my back hurt, I would have to stop everything I do and lay here like a lump on a log.

Workout:

  1. 15 minute elliptical trainer (instead of run, to minimize impact on my back)
  2. Bulgarian split squats reps – 15 R, 15 L, 13 R, 13 L, 13 R, 13 L
  3. 3 minute Banded Monster walks – this exercise burns glutes, hamstrings, gluteus medius
    1. with a resistance band around lower legs/above ankles, feet shoulder width apart, squat and walk forward keeping knees over toes not to go over toes, keep a straight back and staying in a squat for entire exercise. Walk backwards when you get to end of the gym.
  4. 3 minute Banded Sideways walk – this exercise burns the gluteus medius
    1. with a resistance band around lower legs/above ankles, feet shoulder width apart, squat and take small steps keeping squat all the time.
  5. 3 minute leg lifts/ kick backs – this works the glutes, and vastas lateralis
    1. with the resistance band around lower legs/above angles, 1 minute of right hand lateral leg lifts, 1 minute of left handed lateral leg lifts, 1 minute of rear kick backs
found this image on pinterest

So today I focused only on the legs and glutes. I avoided high impact workout, and worked around my neck.

I went to my chiropractor today and found I had my C1 and C2 were subluxated. Those vertebrae are also known as the atlas and axis respectively. They are at the top of the spine right under skull.

Keep working on what you can work on. Take the time you need, and sometimes pushing through is all you can do. Thank you for reading. My respects to you.

Weight lifting workout for the week of 8/5/2019…back into my normal-ish routine?

Ok so Muay Thai camp is over and I am no longer doing crazy conditioning to get ready for it. So I am going back to my normal-ish routine.

I say normal ish, because we are not adding in a Wednesday Thai Boxing class, and Friday one. I have change my schedule to reflect that.

So I plan on doing this weight lifting workout at least twice this week, instead of three times this week.

Here is the workout: 50 minutes with 30 second rests between sets.

  1. 16 minute warm up run
  2. Tripod Tricep Row 35 lbs reps – 12L 12R, 12L 12R, 12L 12R
  3. Hip Thrustors 35 lb reps – 15, 15, 15
  4. Bulgarian Split Squats reps – 15L 15R, 15L 15R, 15L 15R
  5. Squat and Press 25lbs racked on each shoulder 50lbs – reps – 8, 8, 8
  6. Kettle Bell Around the World 25 lbs reps – 1 minute, 1 minute, 1 minute
  7. Kettle Bell Swings 25 lbs reps – 12, 12, 12

Thanks for reading. Keep working on being the best you can be. Respect to you and your family.

Weight Lifting Workout for the Week of 06/24/2019

Got my workout in today. I was able to get 45 minutes squeezed in between getting my husband at the metro, feeding the family and now going to work. I got a 13 minute mile in. Yay! I say get a workout in where ever and when ever you can.

Anyway enough talking lets get to the workout.

45 Minute workout:

  1. 20 minute steady state run.
  2. Reverse lunge with bicep curls 10 lbs each hand reps – 10, 10, 10
  3. Bulgarian Split Squats reps – 15, 15, 15
  4. Reverse pike crunches reps – 20, 18, 16
  5. Bicycle crunches reps – 20, 20, 20
  6. Planks 1 minute x3 reps
  7. Olympic Barbell Dead lifts 115 lbs – 10, 9, 9

Anyway I hope you all are having a great week! Thank you for reading. Keep being awesome and keep working to be the best you, that you can be.

Even though its not the best time of the month for me, I am feeling pretty good. =)

Weight Lifting workout for the week of 6/3/2019…When you run out of time, you run

I did not have time to do more than just my 15 minute run today. I was so busy, I worked on my recipes and scaling them up for an event that I am catering for a little over 200 people. So I got in what I could.

Here is the workout I plan on doing for this week. It was supposed to be for today, but will be for Wednesday and Friday.

Workout:

15 minute steady state run

  1. 2 minute warm up
  2. 11 minute run, steady state
  3. 2 minute cool down

Weight lifting:

  1. Tripod Tricep Row 3 rounds of 10 each side
  2. Burpees as many as you can for 1 minute, 3 rounds
  3. Dead bugs 1 minute for a total of 3 rounds
  4. Reverse lunge with bicep curls 10lbs each hand, total or 3 rounds of 10 each side.
  5. Goblet squat with 35lbs, 3 rounds of 10 -15
  6. Good mornings 45lb barbell, 3 rounds of 10

Even though I did not get a chance to do my weight lifting. I am happy I got a run in. I had a totall 20 minutes I could squeeze in a workout between my work, and going to pick up my husband at the metro.

I firmly believe, even if you can’t do the whole workout you want to do, getting something in is better than saying, “ahh well, I can’t do it today.”

I felt good today so I took pictures of my progress.

Anyway thank you for reading. Have a wonderful productive day, and keep working at making yourself the best you that you can be.

Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.