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Lifting Heavy Things… Besides Wine Bottles

So I started taking my prescription strength anti-inflammatory meds, and with my doc’s permission pedaled around on the elliptical for a little while on Wednesday. I did about 35 minutes, my hip didn’t fall off, and it wasn’t any more sore than normal, so win? Obviously running is off the table, and here is where my concerns lie, if I can rehab this by myself without surgery will running ever be “ok” again? Or will I always have a problem with it? If that’s the case, I’d rather have the surgery and know for sure I can be back up and running in 6 months or so… I dunno.

I met my friend, Pat, at the gym at 8:15 this morning to get a weights session in before he went out fishing and enjoying the warm weather for the day, so that he could keep me motivated. I hate him for not letting slack on weights/form/reps, but I love it at the same time.

Workout ‘B” 5/9/2014
Superset 1
Incline Dumbbell Pres 20, 25, 55* x10
One Arm Dumbbell Row 25, 30, 35 x10
Superset 2
Squat 90, 105, 115 x10
Assisted Chin-Up 65, 55, 50 x 10
Superset 3
Seated Arnold Press 15, 20, 25(4), 20(6)
Standing Calf Raises 160, 180, 190 x10
Superset 4
Good Mornings 60, 70, 80 x10
Assisted Dips 60, 50, 45 x10
*barbell
115 lbs, last set. burnnnnn

115 lbs, last set. burnnnnn

I was a sweaty mess at the end, and that’s why I’m really loving about these lifting sessions. There’s really no recovery time, except when you’re setting up the next move, so your heart rate stays up and keeps your muscles burning. Pat left me after the last set of dips, and I claimed I was going to do some abs, but I instead chose to lay on the ab mat for 10 minutes… doing nothing. Meh, whatever, this workout has enough lifts in it that involve core stabilization.

Tomorrow is my BFF/Roommate’s birthday so we’re going to be doing a little grillin’ and a little drinkin’ to celebrate and I’m excited! Happy Friday, kids!

‘B’ Day Circuit Routine

Last week I posted the Day ‘A’ full body circuit routine, and here is Day ‘B’. Rules are the same for this workout as the other one:

  • Each exercise pair should be performed as a superset. There are three sets of 10 repetitions per exercise. So for each pair of exercises (A and B), you will do 10 reps of A, then 10 reps of B, increase weight and do 10 A and 10 B again, and then increase weight again and do the final 10 and 10.
  • Weights should be chosen such that the first set is not so difficult to finish all 10, the second set takes almost full effort, and the third set takes every last bit of effort and you may come up a couple reps short. If you’re not finishing the first or second set, do not go up in weight for the subsequent set.
  • There is no rest between sets and only enough rest between exercises to get the equipment set up

First Superset

Second Superset

Third Superset

Fourth Superset

I like the ‘A’ workout a little bit better, only because I don’t enjoy squats very much, but they both do a kick ass job. My weekend was relatively uneventful, did a lot of yard work on Saturday and then decided to re-arrange my room. Which basically just involved flipping the walls my bed and dresser were on because my room is the size of a closet. Things I vastly underestimated when taking on this project:

  1. how heavy my furniture is
  2. how time consuming of an endeavor it would be
at one point I managed to trap myself in my room

at one point I managed to trap myself in my room, and had to climb over the dresser to get in and out

what felt like 47 hours later

what felt like 47 hours later

but Madison approves, so it's all good

but Madison approves, so it’s all good

Obviously I’m covered in bruises from walking into and banging into crap, but I like the new set-up which is good since I am never moving my furniture again.

Weights Day

Since I haven’t be able to do any cardio since March 31 (we’ll discuss another day just how I’m dealing with that; hint not well) I’ve been trying to find other ways to make sure I keep fitting in my favorite J. Crew neon shorts and white jeans. Also so I don’t completely spiral out of control and have a meltdown, because ain’t no one got time for that. That’s where the weights have come into play. Twice a week for the past two weeks (this is week 3) I’ve been doing a full body circuit with some fairly heavy weights. Yesterday was Day ‘A’ workout.

Some Notes:

  • Each exercise pair is performed as a superset. There are three sets of 10 repetitions per exercise. So for each pair of exercises (A and B), you will do 10 reps of A, then 10 reps of B, increase weight and do 10 A and 10 B again, and then increase weight again and do the final 10 and 10.
  • Weights should be chosen such that the first set is not so difficult to finish all 10, the second set takes almost full effort, and the third set takes every last bit of effort and you may come up a couple reps short. If you’re not finishing the first or second set, do not go up in weight for the subsequent set.

Day ‘A’

First Superset

Second Superset

Third Superset

Fourth Superset

Abs

*As a precaution I’m being a little bit of a weenie with my leg weight selections just until I find out what’s wrong with my hip

My friend Kathryn and I do this workout together, and our friend Pat motivates us to not slack off/makes us laugh with “that’s what she said” jokes while we’re trying to reverse lunge. It takes about an hour, if you account for the much-needed face plant time on the ab mat at the end. It’s a good workout that leaves me sweating, out of breath, and incredibly sore the next day. In fact, I might need help washing my hair tonight. If you’re looking  for a new routine, give this one a try!

xoxo