Yeah, I went with the double.
I may very well be certifiable at this point.
So last night I went to the gym for 2 hours. 2 hours. Do you know why I can go to the gym for that amount of time?
A. I have no life.
B. I am single.
C. I don't have small human children (only small furry kids).
The double workout was tough.
I did a full weights workout which begins on the machines. I start with 2 moves back to back beginning with 2 sets of leg reps and then 2 arm reps. After that you circle back to do your heaviest weight set on your legs and then arms.
This is the workout I do 2 -3x per week. Typically Tuesday, Thursday and Saturday.
Leg Press - 10 reps at 120 lbs, 10 reps at 140 lbs
Lat Pull - 10 reps at 55 lbs, 10 reps at 70 lbs
Leg Press - 10 reps at 165 lbs
Lat Pull - 10 reps at 85 lbs
Leg Extension - 10 reps at 45 lbs, 10 reps at 55 lbs
Overhead Press - 10 reps at 30 lbs, 10 reps at 35 lbs
Leg Extension - 10 reps at 60 lbs
Overhead Press - 10 reps at 40 lbs
Leg Curl - 10 reps at 45 lbs, 10 reps at 55 lbs
Vertical Row - 10 reps at 50 lbs, 10 reps at 60 lbs
Leg Curl - 10 reps at 60 lbs
Vertical Row - 10 reps at 70 lbs
Abducter - 10 reps at 65 lbs, 10 reps at 70 lbs
Adducter - 10 reps at 75 lbs, 10 reps at 80 lbs
Chest Press - 10 reps at 40 lbs, 10 reps at 45 lbs
Abducter - 10 reps at 90 lbs
Adducter - 10 reps at 90 lbs
Chest Press - 10 reps at 50 lbs
Tired yet? Because we aren't done!
Once I am done with machines I move into the free weight portion of my workout. The free weight portion of my workout changes each week. The focus shifts between arms, chest/back and legs/glutes. Right now I am focused on legs/glutes.
On the ball I did:
- 3 sets of 10 bicep curls using 12 lb dumb bells.
- 3 sets of 10 overhead triceps moves using 10 lb dumb bells
- 3 sets of 10 glute flexes using weighted ankle weights (10 lbs per foot)
I also do a 3 sets of 10 Pilate's kicks. There are 3 moves per leg a total of 90 reps when finished.
Finally to round it out I finish with weighted crunches. I put about 25 lbs on my chest and then do ab work from there.
So you would think when I was done with all of this I would go home and relax. Instead I went to an hour long yoga class.
And it was heaven.
I reached nirvana when I got home and soaked in the hot tub before a quick shower and cuddling on the couch with my furry kids.
I am taking today off from working out and giving my body a rest. Well, except for the dressage lesson this evening. Tomorrow I will do a 4 mile run and the above weight workout.