I Want Pecs

3 Tue, 2011 § 3 Comments

A poster of this hangs in the weight room of our gym.

I sort of want it.

I have wanted to focus on working my chest specifically; & fortunately I have a husband willing to step in as my lifting partner a couple days a week & create really solid workouts for us.  The following are last week’s; if you like feeling worked through your pecs, you’ll enjoy these, especially #2, which was really felt the next day.

#1 Chest_Back (Monday)

Alternate between 1 & 2 each set; as well as 3 & 4 each set — so do 20 DB Press, then 20 Rows, short break, then 20 DB Press, 20 Rows, etc.  Adjust weight according to your own abilities.

  1. DB Press 20 @ 12# x 2, 12 @ 20#, 6 @ 30#
  2. Rows on machine 20 @ bar only x 2, 10 @ 20#, 6 @ 40#
  3. Decline Press 20 @ 35# x 2, 8 @ 55#, 6 @ 65#
  4. Reverse Flies 20 @ 7# each x 2, 8 @ 12#, 6 @ 15#
  5. Incline DB Press 20 @ 10# each, 8 @ 15# each, 6 @ 20# each
  6. Push ups to failure: 21

#2 Chest_Shoulders (Thursday)

  • 3 x super set: Push Ups x 10 @ BW & DB Butterflies x 10 @ 15# each
  • Butterflies (machine) x 8 @ 40#, x 10 @ 40#
  • 3 x super set: Assisted Pull Ups & Dips (40# on machine) 1) x 10 each exercise (rest) then x 8 each (rest) then x 8 each
  • Lying Overhead bars x 10 @ 25# x 2
  • Assisted Windshield Wipers x 8

~

Are you a woman who likes to work her chest or does it make you nervous?

Until Tuesday

20 Sun, 2011 § 3 Comments

During our weekend girls’ trip to Albuquerque, we spotted hints of Spring.

We returned to Eisley-height snow.

I am driving Dave two+ hours away to the airport tomorrow morning in this — at 4:30am!  Ouy.  Those couple, precious hours will be worth it though.  He will be at a team-building conference for work, & the last we had planned, he would be back Sunday.  Over the weekend, we received bad news about his grandfather, so now he will be flying to Utah from the conference for a funeral. 😦  Not to steal the limelight…but did I mention I won’t see him until next Tuesday now?

Tonight is our last night together for over a week!  So what am I doing online?  He is running a quick errand, so I thought I would jump on & leave my weekend workouts for you…

then I’m all his.

~

We stayed at the Radisson, so I had complete access to the fitness & wellness center next door.  I haven’t replaced my spinning class since moving to AZ, so I was PSYCHED to drop in on spinning in Albuquerque.  I felt worked, though I wished the instructor had increased resistance or RPMs more on a couple intervals, but I can always adjust that myself [one of the beauties of spinning].  I did not love her music choice though.  I do not listen to much main stream radio, so spinning is my chance to get a dose of something I feel like dancing to!  I didn’t feel much like dancing, but I’ll still take it.  She also did not include much of a cool down, which was ok for me because my heart rate drops pretty quickly; but for those who were there for the first time, our ending was be a bit abrupt.

Before class, I decided to hit the weight room.

  • Infraspinatus [rotator cuff] 3 x 10 [7.5#s]
  • Bicep curls x 20 [10#s each]
  • Chin ups 3 x 5
  • Chattarunga – hold 1:05
  • Skull crushers 3 x 10 [10#s each]
  • forearms
  • Bench dips with feet on medicine ball 3 x 10
  • Burpees 2 x 10

Sunday morning I wasn’t looking for the same intense sweat but still wanted specific muscle fatigue.  This worked.

  • Rhomboid “crunches” 3 x 10 [15# bar]
  • Dual Pulley Rows 3 x 10 [35#]

HIIT

  • Skater Lunges with Jump & Knee Up ~ 4 rounds: 10 sec rest; 50 sec max
  • Seated to Hanging L “Sits” ~ 16 rounds: 5 sec max; 10 sec rest
  • Superman to “V” Sit/Boat Pose ~ 6 rounds: 20 sec max; 20 sec max

~

Did you get hit with the blizzard?


Pickled Pink

17 Thu, 2011 § 6 Comments

I have longed for these beauties to fall into my hands.

I scoured farmer’s market each week in SLC last season hoping to catch a glimpse.  When I finally spotted pretty little watermelon radishes a couple weeks ago at New Frontiers, I was giddy.

Raw, they had a fresh, peppery crispness; most of these guys ended up pickled though.

When made fresh & properly fermented, pickles are not only a yummy treat but can be nourishing as well, full of healthy enzymes that aid in digestion.  Our favorite store-bought brand is Bubbies, but I also like to make my own.  I have yet to pickle cucumbers because I haven’t been able to tear myself away from radishes; I think I am finally ready to branch out.

Making your own pickles puts you in control of all the ingredients & cuts down on waste from packaging.  The list of supplies is short!  All you need:

  • Clean, glass jar
  • Cheese cloth
  • A rubber band
  • Water
  • Vinegar [of choice]
  • Vegetable [of choice], sliced thinly

Place your vegetable slices in the jar & cover with a water:vinegar mixture of 1 parts vinegar to 4 parts water.  Place a square of cheese cloth over the top & secure it with the rubber band.  Leave on the counter 1 – 3 days.  Replace the cheese cloth with a secure lid & keep in the fridge up to 10 days.

I usually rinse them before eating because they can be a bit overly salty.

While I really like these, Dave was not a fan of this version; umeboshi vinegar can be a bit harsh.  I will try again with a milder vinegar – maybe apple cider — & carrots perhaps.  Every since Faith pickled carrots with rosemary, I can’t stop thinking about them.   Yes, that is definitely on my list.

Also on my list:

strengthening my triceps for all the crazy, pressing, “mantling” moves I’ve been attempting on the rock around here.  Wednesday’s 5am workout had to include weights, but I also wanted to get my heart rate up & work my core.

Combo Workout it is!

HIIT ~ 4 rounds = 4 minutes: 10 seconds “rest”; 50 seconds maximum effort

  1. Ball Pikes ~ 24 / 26 / 27
  2. Low Jacks ~ 47 / 51 / 47
  3. Ball Pikes ~ 20 / 25 / 20
  4. Low Jacks ~ 44 / 45 / 46
  • Shoulder Extensions [side & front] x 15 each [with 5#s]
  • One-Arm Tricep Extensions x 10 each side [with 10#]

Repeat full set twice = 3 times total.

This looks easy.  It’s not.  My core, hip flexors, shoulders & triceps were ALL fatigued by the end.  Pushing out the last set was not easy.  But if it’s not hard, it’s hardly worth it.

~

Do you make your own pickles?

Do you have any specific strengthening goals?

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