Monday, January 17, 2011


Beginning of week 3. Monday mornings are the worst. I rolled out of bed around 8 am. Threw down some honey nut cheerios and hit the gym. Excited do lift some weights for the first time in a long time. My weight training plan is to work the chest and triceps on day 1. Biceps and traps on day 2. Back and shoulders on day 3.since I’ve been going to the gym 6 days a week I should be able to do this plan twice a week. I feel that right now, I can lay off the leg workouts because they are getting a pretty heavy dose during cardio. I also will integrate them along with abs very soon.
 My beats per minute were hovering around 148 when I first doing the cardio. Another nice feature built right into the equipment. Now on the cardio equipment it’s pretty steady around 129.improvement for sure.
 I hopped on the treadmill this morning first, doing 20 minutes and catching up on my sportscenter. I usually start around 2.5 mph until my heart gets going a little bit. Then I turn up the grade to 8.0% and the speed up to 3.2 mph. this is a pretty good pace. Once the 20 minutes are up I hit the cable machine. Basic cable crossovers. 3 sets of 12 reps. I followed that up with another cable crossover, this time working from the bottom cables and moving my hands towards the sky. 3 sets of 12 reps. finally, for my chest workout I went to the chest press machine. It has two different handle positions so; I do 2 sets of 12 reps from each handle.
 Then on to my triceps, I go back to the cable machine. 3 sets of 12 reps using a rope pull down. For my next triceps exercise I use the one hand handle and I pull down 3 sets of 12 each arm. Then I flip my hand over and this exercise becomes push move instead of a pull. I also think that is important to switch them up. I finish off my tri’s with an overhead dumbbell push. I’m not using heavy weights at all, I need to take it cool because the doctor tells me to lay off the weights.  Then it’s back to the cardio. The cardio has to be your best friend if you really want to get into shape, that’s what I’ve learned.
20 minutes on the elliptical at a nice steady pace. 20 minutes on the cross fit machine and I’m off to the shower. It can be tough to find the motivation for cardio but, I am so thankful for having an iphone so I can tune into Pandora or AOL music. I usually listen to 90’s rap for some reason. I love it.
I feel good today, I know I will be sore in the morning though….Dinner tonight is tilapia with zucchini and carrots. Yummy.
                                                I JUST GOT TO REMEMBER TO KEEP ON KEEPING ON!

1 comment:

  1. 90's rap kicks it old school when working out! My fave! :) I'm sending you guys a great book & some recipes :) Happy to read about your motivation. Don't forget how good this feels right now! (even tomorrow, when you're a little sore!)