Updates

Monday, June 10, 2013

A few random weekend updates:

1.  The tropical storm blew through, the sun shone and the weather was perfect (minus the 500% humidity), my sister got married, and the party was boatloads of fun.  Congratulations to the new Mr. and Mrs. Smith!
Mr. and Mrs. Smith

2.  I did, in fact, chop my hair off into a long A-Line bob, or a "lob" as they call them these days (I'm not sure who "they" are, but more than likely people more in the know with all things style than yours truly).

3.  We are leaving for a mini long-weekend vacation to Vermont on Thursday.  Scott is originally from Vermont, and it will be my first time visiting and exploring his home town.  To say I'm excited would be a monumental understatement.  How we have dated for 3+ years and have never traveled to Vermont is beyond me (actually, I know the exact cause - our crazy work schedules).  I'm so looking forward to gorging myself on cheddar cheese, maple syrup, and the infamous Gill's grinders, quite possibly all at once if I get my way.  I better pack my running shoes!    Apparently, the highlight of the vacation for Scott will be Gill's; I seriously think he is contemplating bringing one or ten sandwiches back with us.

4.  Please forgive the fact that I look like an Oompa Loompa in today's workout pictures.  My spray tan is still lingering from the wedding and apparently Lightroom can't distinguish the orange in my skin between the neon orange of my shorts, thwarting all attempts on my part to correct the orange tones in the pictures.  Hmph.

Today's workout:

1.  Warm up

2.  Ab Circuit:  1 set
     - Plank x 60 seconds
     - Ab wheel x 15
     - Leg raise with hip lift x 15
     - Modified reverse hyper-extension (off the glute ham raise) x 15
     - Hammer hits 8 lb sledge hammer x 15 per side
     - Kettle bell side bends 50 lbs x 15 per side

Plank
Ab Wheel
Leg Raise with Hip Lift

Hammer Hits with a Captive Audience
Side Bends with Kettle Bell (and King on a mission with his tug)
3.  Squats:
      - 1st set:  65 lbs x 15
      - 2nd set:  75 lbs x 12
      - 3rd set:  85 lbs x 10
      - 4th set:  95 lbs x 8

Squats
4.  Bench Press: 
           1st set:  65 lbs x 15
           2nd set:  75 lbs x 12
           3rd set:  85 lbs x 10


I failed to perform the 8th rep on the 3rd set (it was just too damn heavy), so I stopped, took a break, and finished the last three reps after about 30 seconds rest.   We decided to forgo the 4th set until next week.  Still a significant improvement over last week, so I'm happy, happy, happy. 

Bench Press
5.  Circuit:  5  sets of each, alternating 20 seconds on, 10 seconds rest
      - Glute ham raises
      - Chest supported row 15 lbs

Glute Ham Raises
Chest Supported Row

3 comments:

  1. No shame in using a rest-pause technique to finish out your bench set. Ol' Joe Weider has been pimping out that technique for years to promote all kindz of gainz.

    ReplyDelete
    Replies
    1. There may be some shame in the fact that my squat weight is equal to my bench...WTH?

      Delete
  2. This comment has been removed by the author.

    ReplyDelete

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