Home gym vs. Work gym
|
I have wanted to have a place at my house to workout in for some time now. I decided my garage would be a great place, it is about 300 ft from my house and quite large, so I spent two weeks cleaning it out. With many cleaning products, two trips to the dump and a few can of white paint, my garage was ready for workout equipment. I purchased a beach that has a squat rack on a the back and leg extension on the front, 4-12 and 20 lbs weights, two stability balls, pilates bands, TRX, and other various things. I will be getting a Bosu with my next paycheck. It is wonderful to have a place to workout in at my own house. I don’t know if this happens to anyone else but sometimes when I workout at the gym I work at, I find that I spend a lot of time explaining how to do things to other people. I’ll be in the middle of a set and someone will say, hey, if you don’t mind I have a question for you. And no matter how I feel, I always stop and help. This is a good and bad thing, good because it is nice and I sometimes get clients just because I stop and help. But sometimes bad because I hand out free advice and take time out of my workouts. Sometimes I may only have 30 mins in between sessions to get a workout in and I’ll use 5-10 mins from that time talking. Don’t get me wrong I love helping others workout and feel good about themselves, but I just really like my own workout time too. So of the last 2 weeks I get up eat and go outside and workout or do my workouts last thing after all my sessions for the day. It’s been great. I blast my own music and no one talks to me for those 45 mins. My workouts tend to be quicker, as no one is ever on my equipment. Of course I’ll still workout at my work gym from time to time, especially when I have more time and get to workout w/ a friend, but for the most part I’ll be in my garage enjoying my alone time.
|
|
|
on 8/8/2008
|
|
0 |
18.7
|
|
Legs and Sprinklers
|
Yesterday was leg day for me, but I have no desire to go to the gym. I had to clean my house, and after that I didn’t feel like driving to my gym. I live about 20 mins from the gym. It was so hot out so IU turned the sprinkler on for my girl, figured they could play while I watered the grass. I decided to do a leg workout outside – I have a hill on the side of my house so I went up -and even harder- down the hill doing both lunges and jump squats. I then turned on the music and did about 40mins of kickboxing, more kicks than punches. (I made a new routine in the mean time too ) Finally a few more sets of lunges and squats down the hill, but this time I moved the sprinkler to hit me- it was a fun ad very different workout
|
|
|
on 6/27/2008
|
|
0 |
8
|
|
Having fun w/ new exercises
|
One of my favorite things to doing while I am working out is say to myself, "now how can I make that more challenging?" today I was doing back. One of my exercises I got from trainer at my gym. She calls it a "seat" row, using a cable and a flat bar attachment, you add enough weight that can support you and you pull back and row, your legs are at a 90 degree angle, like ur seated but obviously ur not. Hence "seated".
Anyway I decided today, hey let’s get the core into this a bit more. So I grabbed a Bosu and flipped it over, now stand on the black side, balance and row. I loved it.( just like the picture, but no ball under you) I did grab a buddy to spot me at first, didn’t want to fly off and slam into the cable, I was very wobbly the first time and did jump off. But by try 4 I had it down pat and was able to increase the weight.
Now mind u, I would try the exercise w/o the Bosu b4 using the Bosu...get use to the sitting back with no support. So you can have an idea while on the floor I can row 100lbs on the Bosu I only was able to do 75lbs
|
|
|
on 6/19/2008
|
|
1 |
11.7
|
|
The semester is over :)
|
The last 2 weeks have been crazy. I am sure as many of you have been a college student, you know that the last 2 weeks of classes are nuts; projects, papers, presentation and tests. It didn’t help that work was even busier. I did manage to workout 3 days a week for the last 2 weeks. I had to cut down from my typical amount of days, but back to business. I think it was also a nice break for the body. I did only full body workouts where I concentrated on either upper/lower body or core. It was a nice change up. I have one full week off before I start summer session- A & P 1 m-Th 8am-12pm (not so excited about that)
|
|
|
on 5/12/2008
|
|
0 |
6.5
|
|
Mixing it up
|
So for the last few months, I for the most part have been training one or two muscle groups in the same workout but either as a single exercise or as a combo move. So I decided this weekend I needed to change it up. Today I did chest and back as supper sets. As I mentioned in a previous blog I need to work on pull-ups so I did start my workout with them
As a super set, no rest in between all 3 sets
Pull-ups, 6, 4,4ish
Flies w/ cable – 13 1/2 lbs
(1 min rest)
Back extension w/ row combo15 lbs
One arm chest press on Swiss ball 15 lbs
(1min rest)
Lat pull 55lbs each side
Decline chest press 10lbs
(1 min rest)
Decline row on smith machine (feet of Swiss ball)
Chest press throw (smith machine)
|
|
|
on 4/14/2008
|
|
0 |
15
|
|
working out is sometimes very fun
|
Today I worked out with Anthony, This is my typical workout partner. We try to workout together once a week if we can sync up our workouts well enough. Today we did legs. Here is what I did.
5 mins on the precore
1 leg lunges (standing on a bench, make the heal tap the ground)3 sets each leg
side lunges into squat( for a small plat form) 3 sets eac leg
Then we made a circuit 4 stations
circuit 1
station 1: squat leg lift over a body roller
station 2: crunches on a bender ball
station 3: Walking lunges w/ 10 lbs
station 4: planks
(2 times around )
circuit 2
station 1 jump squats
station 2 legs 2in off the ground and flutter( i call them leg flutters)
station 3 hamstring curl w a swiss ball
station 4 leg lowers w a scissor
then we ending with calf raises and oblique twist
|
|
|
on 4/9/2008
|
|
0 |
14.7
|
|
I forgot how hard pull ups are!!
|
Sunday I workout with some friends. Now working out with more than one person is a challenge in itself. So there was 5 of us working out. At first I thought I was going to have a great workout, which was fine sometimes socializing and learning new things is just as good. So myself and 4 of my guy friends worked BACK. Now I have to admit, I do my lower back more than my upper back, ( i have scoliosis, so a favor working my lower back). We started w
dead lifts, using the EZ curl bar, 30 lbs on each side for me.
then pull ups, different grips each time ( have to work on pull ups) 3 sets 6/4/4 thats all i could do
back extension combo w a row (15lbs)
bending w bent over rows on a flipped bosu 15lbs
So now how did we do all this w 5 people, well 1 its was dead in the gym it was a Sunday
and 2 two people when at a time so we were always moving
Yesterday, was chest I didn't do anything out of the ordinary It was just an all around good workout.
So today I have a sore back and chest, its a great and awful feeling all at once.
a warm up chest press( just teh bar faster pace)
one arm dumbbell chest press 30lbs
decline chest press(add 10lbs ea side)
incline cable flies(10lbs each side)
differt push ups in between sets-incline, decline, stability ball, w medicine ball, and push up w leg abductor.
|
|
|
on 4/8/2008
|
|
0 |
15.7
|
|
Sometimes we do crazy things to ourselves.
|
So yesterday, was a crazy for me. I had to be at class at 8am, a client from 920-1020, class at 1230, then 3 clients 130-430. I then subbed 2 classes(about 95% of our employees are at a conference this week, about our fitness director is 8 months pregnant) so at 5 I taught Bosu and with a 1 hr break I taught Strength and Endurance. At this point I am exhausted and I used every last amount of energy coupled up with a bit of adrenalin to teach the last class of the day-and some how I was still surprisingly peppy. I was so excited for my day to finally be over, although I love my job. I couldn't wait to smell like a human again and just sit on my couch. 12 hrs of being at the Rec Center and I was off to my car, a girl friend drove me over to my car as a park out in east bumble fu** Saying my goodbyes I glance over to my beautiful brand new 08 Honda Accord and notice a big dent in the drivers rear side. What else do you do but say oh shit. I had to call the campus security and they in turn called the local police station. Of course who ever did it just left and didn't leave a note or stick around. Seriously, I just wanted to go home. I finally got home at 1030pm after leaving my house at 715 am. So glad its a new day and I can start all over again.
For the record I am not working out today. Everything hurts!
"A smile is a curve that sets everything straight". ~Phyllis Diller
|
|
|
on 4/3/2008
|
|
0 |
12.7
|
|
I do love my TRX, does any one else use it?
|
Today was a day I did not have all the time in the world for a workout, with classes and clients. Time just didn't allow for a 1-2 hr workout. So I thought today would be a good full body day, using my TRX.
arms in TRX:
T-Y-I for back
push ups 8
triceps extensions 8
bicep curl 8
isometric hold fly 4 x 8 sec holds
(repeat all)
feet in TRX
hip pull through 8 x
pike and push up combo 8x
(repeat)
20 min workout and I was beat
|
|
|
on 3/31/2008
|
|
0 |
9.7
|
|
3/25/08 Back from Mexico
|
I went to Mexico last week and sadly I am home. I was on a cruise. My workouts last week were very small. I did go to the ships gym a few times, just to not sux at work when I came back. One day, I went rock climbing and believe me that was more of a work out than any of my workouts. It was a65ft climb which was very windy closer to the top. So after the climb we did a zip line and then snorkeling. What a day......!
So now I am home and back to reality. Yesterday was my first day back to work and first day of classes again. I spent over 10hrs back at school yesterday. No easing back in. Back to the main reason for this blog. Yesterday was Chest and back day. That didn't go over so well. If anyone has ever been on a boat or a cruise for an extended amount of time they'd know about land legs. Well I never had this before and this is my 4th cruise. But all day long I had to hold onto things...now I teach yoga and pilates so I have great balance. I keep almost falling yesterday just standing w my legs closed. So when I laid on a bench to do chest I started spinning like I was working out drunk. Not fun. my barbell chest press when from 30lbs to 20 lbs to 15lbs(which is all I could lift w/o almost falling).....crazy right.
On a good note sleeping is awesome its is like I am being rocked to sleep, but this morning I still fell it. wish me luck teaching Pilates today..no downward dog...I may fall over, haha.
|
|
|
on 3/25/2008
|
|
0 |
6.9
|
|
3/14/08
|
so its been a few days since I have written my workouts down, but life got in the way.
well today I worked arms bi's and tris( i super set both together)
3 sets each circuit
circuit 1
21's cable 50 lbs/ dips
circuit 2
squat seated hammers curls 15 lbs/ triceps push ups
circuit 3
preacher curl10lbs / scull crushers 10lbs
circuit 4
reverse curl 10lbs /dip on bench w stability ball
|
|
|
on 3/15/2008
|
|
0 |
8.4
|
|
keeping track 3/10/08
|
Today’s workout was with a friend. We started with one arm push-ups (of coursed we warmed up) I can only do 3 w/o help. This is why I need to workout with someone to work on them. I did about 4 more w a bit of help. Then from there I did another set of 8 on my knees. I used the TRX for my main workout today.
Push up/ legs on a bench (much harder than on the floor)
Fly holds (isometric)
T, Y, I pull 8X
Triceps extension
On floor
Leg lower, leg press(lower abs) , laying pull up
Upward Plank pull
Dips(hold legs up )
After this I taught a yoga/pilates class 45 mins
|
|
|
on 3/10/2008
|
|
0 |
9.7
|
|
Keeping Track 2
|
So today.. I had very little desire to workout, but I did. I taught a step class at 1230pm...which was a blast-our gym bought these new hand weights. So me loving to try new gym toys I made my class do the middle of the class(high impact portion) with these 2 or 4lbs hand weights. After lunch and my class I was getting geared up to do my own workout. (Today was shoulders and yes I normally do them with legs, that just didn't happen this week.) Some how I lost motivation and thank goodness for my workout buddy or I may have just gone home. Very reluctant I started my workout.
Once I got going I was fine, the start was shaky. (oh did I mention shoulders is my least favorite)
not only do i did like shoulder i did exercises I epically dislike today. (boy I sound like i am bitching)
military press(ew)
60lbs 3 set 8 reps
shrugs 50 lbs 3 set 8 reps
on bosu upside down
rotary cuff lift w/ shoulder press combo
12lbs 3 set 8 reps
upright rows (cable)
60lbs 2 set 8 reps
front raise/ side raise combo
8lbs ea hand 3 set 8 reps
I can't stress this enough these r the type of days u need a friend to push u... all and all i had a great workout, i just didn't want to start
|
|
|
on 3/7/2008
|
|
0 |
5.5
|
|
Keeping track
|
This will be much shorter than yesterday, as I did my explanation of why I am doing this already. Today was a leg day. Bad plan on my part. Here is why. So may already know I teach group exercise classes, if not well I do )which I love to do). So tomorrow I teach step class and today I did legs, hehe 24- 36 hr rest-oh that is not happening. So what did I do?? Yes yes getting to that.
of course there is alway a warm up: today i used the precore 10mins
leg press(rake weights 125lbs)/ super set w/ calf press
3 sets 50lbs 8 and then 20 calf press
1 lap sprint(good for the butt)
ham curl w/ stability ball/ opposite leg up at 45 degree angle 3 sets _uses core
1 sprint ( by this time u should be sweating)
lunges w/ a knee lift and leg extension, yes 3 sets
1 sprint
straight leg dead lifts (bar 45lbs)
set 1 & 2 30lbs 8 reps
set 3 20lbs 8 reps
1 sprint
i normally like to do legs w shoulders but my week is kinda a typical for me
|
|
|
on 3/6/2008
|
|
0 |
5.7
|
|
first blog!!
|
I really enjoy this website. As compared to facebook or myspace, here everyone is genuinely interested in the same stuff, we I am sure we all have different interest...however the common theme is we all love fitness.
I have a very hard time writing down my workouts. I create plans for other people all the time but find I rarley write my own workouts down. I mentally go through a plan, but often change it and sometimes can't remember the exact weight I have been using for something.. which is the exactly the opposite of how I train my clients. I tell them to keep good log and that way they can see their gains, haha, do as a say not as I do right. So here I go I am going to try and write it all here. Read it if you feel the need or ignore this blog if you think its dumb.
My main goal right now as small as it may seem, is to do a one arm push-ups ( i can do a few on my knees), so I have started to do one arm exercises and then switch. yesterday day was back and bis.. i never got to bi's, so I only did back. This is sometimes the bad thing about working out at the gym you work at, someone didn't show up to conduct interviews and I got pulled to do it. i guess i will need to do bi's later this week.
back workout
hyper extension (lower back)
set 1 hold 25lb plate 8 reps/30 sec hold up
set 2 hold 35 lb plate 8 reps/30 sec hold
set 3 hold 25lb plate 8 rep/30 sec hold
nautilus lap pull (upper)
set 1 90lbs 8/8 reps alternating grips
set 2 110lbs 8/8 reps alternating grip
set 3 110lbs 4/4 rep alternation grips
bent over rows (upper) straight bar-45lbs
set 1 + 20lb(65lbs) 10reps
set 2 +10lbs(55lbs) 10reps
set3 +10lbs (55lbs) 10 reps
back extensions on stability ball (holding 9lbs weight on neck)
3 sets 25
today is leg, i will post the workout later :)
|
|
|
on 3/5/2008
|
|
0 |
6.5
|
|