Getting Beefy

After a very nice weekend, it was time to get back to the weekday routine. Today is Hubs birthday, which means I had some extra things to do today. This month he starts at 6am, so I mumbled Happy Birthday to him as he left and slept a few more minutes. Then, at 6:10am, I was out of bed and on my way.

My morning routine usually consists of: climb out of bed, brush my teeth and put in my contacts, throw on workout clothes, find and iron clothes for work, grab yogurt, a granola bar, and cereal for work, and then dash out the door. I like to be out the door before 7am, but it often is a bit more like 7:15. I know that I should be able to get out the door in 15 minutes - I used to be able to in college before morning practices, but the work clothes thing always throws me off or I play on the internet. Then I have to be working out by 7:45 to get in a 30 minute workout, because by 8:15am I need to be back in the locker room. I know - I don't give myself much wiggle room. Then by 8:45am I need to be out the door to squeak into work by 9:00am. Every morning feels highly choreographed without a minute to spare. I need to start getting up earlier or getting my stuff ready at night or both, but I'm just not there yet. My gym closes at 6pm. That means working out after I get off work at 5p is equally difficult and I much prefer to get my workout in before my day starts. Otherwise, I often find that it just doesn't happen. Anyway, sooner rather than later, I am going to have to adjust my timing because I am already feeling the need to get in longer workouts.

Monday mornings are lifting days, as are Wednesdays. Usually I find that I have no desire to workout on Mondays after having the weekend off, and lifting is my reward because I really enjoy lifting. But the surprise this morning was that for the first time in a long time, I was definitely looking forward to hitting the gym. I think I might have almost missed it!

I want to continue lifting twice a week, but I need to get at least one more cardio workout in and eventually I'll need to get in two more cardio sessions in a week. That means I have to make a choice between one of 3 options: 1) get up early and do a long session, 2) work out on the weekend, 3) go to the gym both before and after work. For now I am leaning toward option number 1. I am not ready to work out 6 days a week yet, and I think I would get too annoyed/tired by going twice a day, at least this early in the game. I'll tackle this issue next week, I think.

As mentioned, I love lifting sessions. At one point in time, I was fairly strong - never bulky though. I have since lost all of it, and it is a slow process working back towards my previous strength levels. Also, it is an adjustment because the last time I really lifted was in college, with teammates in a university gym and structured plans. Now, I am lifting in a much more limited environment. There are plenty of dumbbells to use, but no bars or free-weight racks. Everything else is just machines. Actually I am finding though that the machines work well because I am by myself with no one to spot me, plus I feel a little more protected. No complaints so far - it seems to be working.

So without further ado, my workout:

5 minute warm-up on treadmill at 3.5

3 x 10 leg press - 140, 150, 150 (I am up from 120 a few weeks ago, and next session will do all at 150)

3 x 10 calf raises - both legs (these are getting easier - need to move to single leg)

3 x 10 leg curl - 50, 60, 60 (definitely can do all 60)

3 x 10 DB bench press - 15, 15, 15 (this was too easy, but 20 for all 3 is probably too much)

2 x 12 DB bent-over rows - 15 (too easy - but watch for ribs feelings - sometime I'll discuss my myriad of rowing injuries)

superset
3 x 10 DB military press - 10
3 x 10 bicep curls - 10

30 x 10 tricep - 12, 15, 15 (definitely could do all at 15)

2 x 30sec bridges on stability ball - with ball at knees

3 x 20 alternating supermans on stability ball

3 x 20 alternating knee raises seated on stability ball

3 x 20 crunches on stability ball

Total time - 40 minutes.

Overall I give this workout a 5.5 out of 10. I don't feel like I pushed hard enough, and my heart rate was low. I'll have to up my pace on Wednesday and maybe do a job before-hand.