Sunday, September 14, 2014

My Workouts of the Week

Oh heeeeeey weekly workout blog - where you been, girl?!

Yeah, you might (or might not) have noticed that it's been well over a month since my last "Workouts of the Week" blog. I took some time off from the gym after my move in August, and finally picked back up with a new gym membership in my new neighborhood a few weeks ago - at a Gold's Gym that's within walking distance from my apartment. The first week of September, I only went a couple of times, but this past week I picked it up to what is basically my "normal" routine.

.  the much-beloved instagram pre-gym snap  .
... Except that almost all of my recent upper body workouts have been focusing on trying to relieve the shoulder pain that I've been suffering from since late July. It's been a real, real bitch. To everyone who suffers from chronic pain... I feel you. Keep ya head up.

9/8 (upper body)
5 mins elliptical, .5 miles
2x:
  - 24 alternating shoulder raises on exercise ball, 5 lbs each hand
  - 12 chest press on exercise ball, 10 lbs each hand
  - 12 tricep extensions on exercise ball, 5 lbs each hand
  - 12 close grip chest press on exercise ball, 10 lbs each hand
  - 12 deltoid flys, 5 lbs each hand
  - 12 bent over rows each arm, holding 15 lbs 
  - 12 deltoid raises, 5 lbs each hand
   -12 overhead press on exercise ball, 10 lbs each hand
  - 24 alternating chest flys, 5 lbs each hand
12 lat pulldowns, 37.5 lbs
12 lat pulldowns, 50 lbs

9/9 (lower body)
5 mins elliptical, .5 miles
3x:  20 calf raises, 17.5 lbs each hand
3x:  15 deadlifts, 17.5 lbs each hand
3x:  20 side lunges + plyometric push-off each side
3x:  15 sumo squats holding 22.5 lbs
3x:  20 diamond clamshells each leg

9/11 (cardio & upper body)
25 mins elliptical, 2.75 miles
2x, prone on exercise ball:
  - 12 M, 5 lbs each hand
  - 12 T, 5 lbs each hand
  - 12 Y, 5 lbs each hand
12 chest press on exercise ball, 12.5 lbs each hand
12 close grip chest press on exercise ball, 12.5 lbs each hand
24 alternating chest flys, 5 lbs each hand
12 lat pulldowns, 25 lbs
12 lat pulldowns, 37.5 lbs
12 lat pulldowns, 50 lbs

9/12 (core & cardio intervals)
1:30 jumping jacks
30 weighted v-sit twists, holding 15 lbs
1:00 jumping jacks
30 dynamic side planks each side
1:00 jumping jacks
30 crunches on exercise ball, holding 15 lbs
1:00 jumping jacks
30 Russian get ups, holding 5 lbs
30 cobras
30 lat pulldowns, 25 lbs

9/13 (lower body)
1:00 jumping jacks
3x:  20 diamond clamshells each leg
3x:  20 calf raises, 22.5 lbs each hand
3x:  20 side lunges + plyometric push-off each side
3x:  15 deadlifts, 15 lbs each hand
3x:  20 bridges
3x:  15 sumo squats, holding 22.5 lbs
3x:  20 jump squats, alternating wide and close stance

Let me tell you - the lower body workout I did on the 9th left me sooo sore the next two days.  Such an awesome feeling. I was still sore from it yesterday, but did another lower body day anyway rather than be a Sally about it. Now I'm even more sore!

Who else has been getting back into a gym routine lately?

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6 comments:

  1. Oh my, you put me to shame. I've been a couch potato lately, must start moving again!

    ReplyDelete
    Replies
    1. I hope this serves as some inspiration! :)

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  2. you go girl! i, myself, am more a group fitness class kinda girl.

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  3. I AM! dude i've been eating SO MUCH lately and not going to the gym as often. so...there have been a few more poundages on my frame. i'm back into my 3-4 days a week now thank god.
    Jenn
    A Beautiful Zen

    ReplyDelete
    Replies
    1. Um I have also been eating like there's a tapeworm inside of me. WHAT IS GOING ON? Feels great to be back in the gym, for suuuure.

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