Wide grip overhand pull-ups: 3 sets of 10 reps
Superset: Bent-over Barbell row: 3 sets of 8 reps Seated cable row: 3 sets of 8 reps
Wide grip Lat Pull-down: 3 sets of 10 reps
One-armed row: 3 sets of 8
Hammer Strength Pull-downs: 3 sets of 10 reps
Hyperextensions: 3 sets of 8 reps
30 minute - medium intensity cardio (running, elliptical, step-mill)
After I finished my workout I headed over to the pool for a swim. If I thought Friday was tough, Monday made it look like a joke. My whole body felt like lead- but I managed to swim a mile and I was happy with that. I went swimming because I LOVE it and it makes me feel amazing. Like I said before- nothing like the smell of Chlorine on your skin.. Feels like home <3 Finally the last leg of my mini triathlon of sorts.. was teaching my brand new 45 minute yoga/interval circuit class. By the time I got there at 6pm I was wasted- but “there ain’t not rest for the wicked” and mama had to be pumped up for her students.. I loved Every.Single.Minute. of teaching this new class.. Like I got giddy- that’s how excited I was! I have way too much fun pushing people and seeing them breakdown walls of what they think they are capable of..
But by the time I got home my body had had enough. Everything hurt- especially my lower back which was aching and swollen (I’ve had this trouble before because I have degenerative disk disease) I tried to eat- and managed half of my salad.. and then crashed hard around 10pm..
Day 30: Chest and Abs
Wide-grip barbell bench press: 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives)
Wide stance push-ups: 3 sets of 15 reps
Cable crossovers: 3 sets of 10 reps
Smith machine incline bench press: 3 sets of 10 reps
Side to side push-ups: 3 sets of 10 reps
Superset: Toe touchers: 3 sets of 20 reps XXXX Crunches (legs straight in the air): 3 sets of 20 reps
Roman Chair leg raise: 3 sets of 10 reps
Cable crunches: 3 sets of 10 reps
30 minute - medium intensity cardio (running, elliptical, step-mill)
This workout seemed to take FOREVER.. Seriously after cardio it was almost two hours.. Maybe because I was exhausted from the day before- and because it took us a bit longer to set up and do these sets.. but man I was not feeling the cardio and wanted to bolt the entire 30 minutes. I had planned to go for a swim- but there was no way my body could handle it, because I had to teach another class at 7:45pm. Class was great once again and I even found a perfect quote for the end of their workout:
Day 31: Legs
Leg extensions: 2 warm-up sets with lighter weight for 30 reps | XX | XX | ||
Wide stance barbell squat: 2 lighter sets of 15 reps, 2 heavier sets to failure | ||||
Leg press: 4 sets of 8 reps | ||||
Walking Barbell Lunges: 3 sets of 20 reps | XX | |||
Barbell Step-ups: 3 sets of 10 reps | XX | |||
Plie Dumbbell squat: 3 sets of 15 reps |
There were also two different types of calf raises that we skipped.. Both of us already have well defined calves and don’t have much interest in making them bigger- haha- we were both VERY excited that there was no cardio today because let me tell you.. my legs were BURNING this entire workout..
Unfortunately I had work right after and I was running around like a chicken with my head cutoff.. so my legs are in serious need of some foam rolling and stretches which I plan on doing once I finish here. Thankfully I don’t have to teach until tomorrow- so I’m hoping that there is some quick recovery going on- and honestly I can’t wait until a rest day, haha..
So far this phase is WAY more challenging than phase 1…
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