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:  20 bridges from tip toes

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

15 tricep extensions on exercise ball, 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

30 Brazilian crunches

1:00 jumping jacks

30 lying overhead raise + double crunch, holding 5 lbs

30 dynamic side planks each side

1:00 jumping jacks

30 crunches on exercise ball, holding 15 lbs

30 plank knee to elbow

1:00 jumping jacks

30 Russian get ups, holding 5 lbs

30 leg raises + reverse crunch

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?

FACEBOOK TWITTER PINTEREST INSTAGRAM BLOGLOVIN   {Linking with Healthy Habits}