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How did YOU work out today?? Yes..YOU!

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After 2 very debilitating sport injuries in the last 3 months, my fitness/exercise regime has taken a HUGE back-seat, and I've fucking loathed every second that I've not been able to work-out.

But I've finally delved in to the world of pilates!!

I bought a DVD off ebay and gave it a go on Thursday. I was so shaky and very sore for the 2 days afterwards. But it was such an awesome workout!

I did it again today and already I was heaps better/stronger than the first time!

1,000,000 awesome points for pilates %)
 
^^I like pilates too. I take a class that incorporates a ring. Great arm and thigh work out.

I didn't work out for 7 days and I am surprised that I don't feel bad about it :)
Off to 45 min spin and 55 min weight training class!
Always a good way to start the weekend!
 
1 oz of lemon juice with 10 oz water, 30 minutes on the treadmill, and some push-ups.
I wish I had the willpower to exercise every day.
 
three and a half hours of nonstop sunday spring cleaning and lawn mowing (im not sure if this classifies as exercise; but i do raise my heart rate and perspire while doing it.)

followed by a half hour program on the treadmill.

im yet to do any crunches today and hope that if i remind myself here; ill stop being lazy and do them.
 
^^do you do planks? It is a effective ab pose.
Hold for a minute. Rest a minute. Repeat at least 3 times.
plank-on-elbows.jpg
 
^LOL

in boot camp that was used as a punishment. We had this "guide to being a Marine" book, and if we fucked something up, the drill instructors would make us assume that position and read the book. HA! If only those guys knew they were doing PILATES!!! :D
 
Sunday March 7th

Handstand push up negatives 3x4 - 7/8/7/5, 9/6/5/4 (i think), 7/7/5/4 seconds.

Bench press 150x3x5 - Dont laugh.

Extended tuck front lever 6x10seconds

Pavels pull up ladders 1-2-3-4, 1-2, 1 1/4 - Max is currently 10

Weighted planks 50x2x1:00

Back extensions 20x3x10

Rice bucket closed fist rotation 2x50

Captain of Crush gripper #1 5x1 + 3 second overcrush L 5x1 +3 second overcrush R - building up tendon strength so taking it easy on the reps. I can do more, really.

External rotations 15x1x7 15x1x9 15x1x10 L 15x2x19 15x1x15 R

Neck extensions 10x3x15

CONTRAST BATH.
 
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yesterday was upper body day

I did:

DB chest press 35x10, 40x8, 45x6
DB shoulder press 30x10, 35x8, 40x6
skullcrushers 40x10, 45x8, 50x6
inc. DB curl 15x10, 20x8, 25x6
DB row 35x10, 40x8, 45x6
lat pulldown 105x10, 120x8, 135x6

and we did the arctrainer for 20 minutes.

overall a good workout, but I think I should do some more shoulder stuff my shoulders are pretty weak. how do you HL folks like shoulder shrugs? effective? or is there something else?
 
I walked 1.8 miles today (took about 40 minutes). Had to drop my car off for service and decided to walk home. Was gonna bike back to get my car, but my mom feels bad for me and is basically making me take a ride from her. Lol, I used to bike a minimum of six miles every day. I also walk probably a few miles every day at work--I'm a sales associate (though not for much longer, yay!), so constantly walkin' back and forth around the store adds up.
 
got back in there with deads and squats. depressed about how little weight I'm doing but its a starting point..
deads 135x12 185x10 225x10 275x1 315x1 365x1 405x1 455x1
squats 135x12 225x10 275x3x4x4
lots of hyperextensions and hamstring curls

time to sack the fuck up and get back to where I was before..
 
trying to keep it to 30min in the gym or less by emphasizing compound lifts & intensity rather than volume. monday-thursday is squats/back, tuesday-friday is deadlifts/chest. i work arms & abs at will

today:

conventional deadlifts: warmup 135x5, 3x8 @ 205

incline barbell bench: 4x6 @ 125

then miscellaneous tricep cable work & lateral raises supersetted

i was much stronger at this same weight back in 2007 when i was 18/19 years old, i think my diet and sleep was better. was hitting 245+ for my deads and the same weight i used today for incline bench for standing military presses. i think i'll use it as motivation to improve.
 
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