Friday, January 21, 2011

A Workout

So remember when I was deciding between doing a double or just doing yoga?

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 then do 3 sets of 20 (10/per leg) traveling lunges with ankle weights on and 12 lb dumb bells in each hand.

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.

Fun, Fun!


  1. Um, wow. I'm impressed. I think you are my new role model. You have got to look goooooood! :-)

  2. Wow! You are a little workout machine! Very impressive. Very impressive indeed.

  3. I think we'd get along so great if we lived close by. Sounds like my kind of workout ;-) Have you heard of Cathe Friedrich? She has an AMAZING weight workout called STS (Shock Training System) that I absolutely adore. Email me if you wanna know more about it, but I'm a huge fan, it's done wonders :)

  4. I feel wholly unqualified to comment on this post. Excuse me while I lift my cupcake and change the tv channel. :)