I took the 2 weekend days OFF of official workouts. Today is a fresh start…
Here’s my plan of attack (a modification of the workout listed in the SSS week #6 post)
Monday and Thurs:
Chest/Triceps and intervals plus 20 mins extra cardio
Paired circuit #1- Chest Press or Bench Press 3×6-8 Tricep Extensions 3×6-8
Paired circuit #2- Incline DB flys 3×6-8 Tricep bench dips 3xfailure
Paired circuit #3- Flat bench flys 3xfailure (10 rep range) Tricep kickbacks 3xfailure (10 rep range)
Paired circuit #4- Knee Ups-to failure 2-3 sets Crunches 3×15 slow
INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc) +20 mins additional steady cardio after intervals…move to another mode if bored
Tues and Friday:
Legs, Abs and 20 min cardio
Paired circuit #1- Squats 4×6-8 Calf raises 4×6-8 2 sets toes in, 2 sets toes out
Paired circuit #2- Plie Butt Squats 3×8-10 Walking Lunges 3×15
Paired circuit #3- Knee Extensions- toes out a tish 4×6-8 Leg Curls 4×6-8 Paired circuit #4- Dead Lifts 2-3×8 Laying side leg lifts 2-3×25
Paired circuit #5-ABS~ Knee Ups- to front and sides Lower Back Extensions
20 min cardio- example: walking on incline on Treadmill
And some more abs~
Paired circuit #6- hands on hammies sit ups -2 sets to fail knee ups on roman chair-2 sets to fail
Wednesday and Saturday:
Back/Sh/Biceps and Intervals
BACK, BICEPS, SHOULDERS
Paired circuit #1- Pull-ups (negatives 5sec) 3×6-8 Upright rows 3×8-10
Paired circuit #2- Rows 3×6-8 DB Bicep curls 3×6-8
Paired circuit #3- Lat pull downs 3×6-8 one arm at a time lateral raises 3×6-8
Paired circuit #4- Standing DB Military 3xfailure (10 rep range) Crunches 3×15 slow
Paired circuit #5- ez bar bicep curls 3×5-6 Knee Ups- to front and sides
Intervals-immediately after lifting- running on treadmill @2%incline 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total
Sunday= OFF DAY.
Saturday, I kept busy outside I brush hogged and trimmed trees.
Then yesterday accidentally spent the day painting our chicken coop. I say accidentally because the painting started with a job to paint the new garbage bin, then my DD wanted to paint something. I said what about the finishing the coop but we didn’t have enough paint to complete it so we “started over” with some better outdoor paint. 4 hours later we were finally done. At least now it should weather better and we are more ready than ever to get some laying hens.
Part of the reason for the 2 off days this weekend is due to my hips bothering me. My pelvis, lower back and sciatic were very achy/sore this weekend. I am pretty sure it was a combo of ovulation and doing a too hard of a hills run on Friday the day after a very hard leg day. It feels some better today, so hopefully a run this afternoon will be therapeutic and relatively pain free. I may need to get in for a massage soon– it really does help!
I’m excited but dreading this week’s bikini challenge. I do feel like I’ve made progress in the first half of the SSS but not as much as I would have liked…Time to kick it in the final 5 weeks!! I really do need to be better on my diet consistency. I’m trying hard to keep items that my blood test showed I am sensitive to: gluten, dairy, sugar, peanuts/almonds and corn out of my diet. Which means a lot of items are off limits! A few other items that I registered slightly allergic/sensitive to are chicken, turkey and lettuce/cabbage type veggies– those I’ll keep in in moderation, but I have noticed ill effects when I eat them.
One thing I’ve really been enjoying are eating raw carrots daily– they do me good! I am also very proud that I’ve been drinking my coffee black for the past several days, A FIRST for me!
I realized yesterday that for the first time since SEPTEMBER I am not overbooked! With no 90 day contest or MOVIE commitment, My time is once again my own…it’s a good feeling to not have external expectations and time investments placed on my shoulders!
I’m going to take this day to organize and accomplish some of the “To Do’s” that have been put on hold for months. AHHHH it will feel good!!
Let’s have a great week #6!!
P.S. don’t forget to do your half way report this week and if you are up for it take a set of pics and stats too!!