Sweat Round Up of the Week

This weekend has been a productive one! I went to a Vancouver blogger event (#blogvancity) yesterday in Burnaby, and I spent Friday night (and Saturday morning!) crafting my own aka Bailey "business cards" for the occasion. The event was incredibly beneficial for me - it was informative, allowed me to meet a ton of awesome ladies who are also blogging in Vancouver, and - as a fun bonus - I was showered with swag. I'll write a separate post about the event, where I'll show you my swag and my homemade biznassss cards.

On to my recent workouts, which are few. I only worked out twice this past week - eek! It was kind of a busy week but I know that's not really a great excuse. Shame on me.

Anyway, here's what I did manage to do at the gym:

9/8 (legs and core)

10 mins elliptical

20 deadlifts, 15 lbs each hand

20 lying overhead raise + double crunch, holding 5 lbs

20 squats, holding 30 lbs

- 10 Russian get ups, 5 lbs each hand

- 10 Russian get ups, holding 5 lbs

30 calf raises, 15 lbs each hand

30 weighted crunches on exercise ball, holding 15 lbs

30 side lunges + plyometric pushoff (each side)

30 cobras

30 heel presses on each leg

30 reverse crunch + leg raise

9/11 (upper body and core)

15 chest press on exercise ball, 12.5 lbs

15 weighted v-sit twist, holding 12.5 lbs

15 close grip chest press on exercise ball, 12.5 lbs

40 reverse crunch + leg raise

30 alternating shoulder raises on exercise ball, 5 lbs each hand

50 Brazilian crunches

30 alternating medicine ball flys w/ 8 lb medicine ball

30 lying overhead raise + double crunch, holding 5 lbs

15 overhead press, 12.5 lbs each hand

40 weighted side bends, 12.5 lbs each hand

12 lat pulldowns, 30 lbs

12 lat pulldowns, 40 lbs

12 lat pulldowns, 50 lbs

1:20 plank

10 mins biking

For workout music, I've been loving Jay-Z's new album, Magna Carta Holy Grail. I love when I can just put on an album and let it play all the way through while I'm working out. When my iPod is just on shuffle at the gym, sometimes a totally un-workout-like song can come on and throw off my groove. Adele is great and all, but when Don't You Remember comes on in the middle of my bicep curl, it doesn't exactly make me want to push harder. It makes me want to curl up with ice cream and some sweatpants.

Here are some other albums that I can listen to all the way through at the gym:

• BlackRoc - BlakRoc
• Kanye West - My Beautiful Dark Twisted Fantasy
• Jay-Z - The Black Album

What is your current favorite workout song? Do you have an entire album that you like to listen to at the gym?

Find me on Facebook! ~ Holla @ me on Twitter ~

{Linking up with Some Things I'm Loving}

iTunes Genius Playlist: BlakRoc

Here's an interesting iTunes Genius playlist that I put on while cleaning the house the other day. It's based on the BlakRoc song What You Do to Me, which inspired a pretty eclectic mix of songs! Because BlakRoc is such a clever mash-up of hip hop and The Black Keys, Genius had a little bit of a wonderful seizure while trying to figure out what genre What You Do to Me fell under.

The result was a playlist that included The Black Keys, The Gorillaz, Fiona Apple and Bob Dylan. Behold:

1. What You Do to Me - BlakRoc
2. If You See Me - The Black Keys
3. White Flag - Gorillaz
4. Fame - Citizen Cope
5. I Try - Talib Kweli
6. Bukowski - Modest Mouse
7. Myxomatosis - Radiohead
8. Extraordinary Machine - Fiona Apple
9. Burn One Down - Ben Harper
10. Circles - Soul Coughing
11. Ain't Nothing Like You (Hoochie Coo) - BlakRoc
12. I'm Not the One - The Black Keys
13. New Genious (Brother) - Gorillaz
14. Delicate - Damien Rice
15. Penitentiary - Citizen Cope
16. Every Single Night - Fiona Apple
17. A Punch Up At A Wedding - Radiohead
18. Amen Omen - Ben Harper
19. Everywhere I Go - The Black Keys
20. Shelter From the Storm - Bob Dylan
21. Glitter Freeze - Gorillaz
22. The Garden - Mirah
23. Stop Me - Mark Ronson
24. Hope You're Happy - BlakRoc
25. Better Version of Me - Fiona Apple

Are you familiar with BlakRoc? If not, you should definitely check them out. It's essentially a group of artists collaborating on a music project with The Black Keys - participants include Nicole Wray, Mos Def (aka ya boy Yasiin Bey), MOP, Raekwon, Jim Jones, Q-Tip and others. The album, BlakRoc, is definitely one of best albums I've purchased in the last 5 years. You can watch tons of videos of them making the album here: BlakRoc.com

Here's the video for What You Do to Me, which is the song that made me purchase the entire album.



Check out the songs in the playlist - I hope it helps you either discover some new music or remember some of your old favs! Browse other playlists here:  iTunes Genius Playlists