Archives

The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!