Time for a feedback session already! YEP, i just did you WHOLE workout! It took me 0:49:10 including stretching (at the end, i just did the current pump stretch/cooldown routine). So, here goes:
Wow. I did these unweighted, i missed pump tonight due to my sore foot so i decided to do the move without the weight but went quite deep in the squat (deeper than i would with weights) and use the step for the lunges. Hun i was SHAKING by the end, despite the lack of weights. My quads especially REALLY feel like they've done a workout!Legs
1. Weighted squats - 3 sets of 15 reps
1. Lunges - 3 sets of 15 reps (up to you to use weights or the bench if you want )
(So for this you do 1st set squats-1st set lunge right leg-1st set lunge left leg. Then 2nd set squat-2nd set lunge right leg-2nd set lunge left leg)
I've never done the first move before. It was actually really great! Do they ever do it in pump? I'm sick of chest presses and my chest is weak enough i always feel (despite having my technique checked 50 times) that my shoulders and triceps do most of the work. This move really engaged my boobs (sorry, but that IS how it felt!) AND it made me keep my abs super-tight to guard my back - a winner for sure! I'm afraid you didn't get toes, i wasn't kidding when i said i couldn't do ONE full press up! Instead you got knees, with legs extended, toes raised and ankles crossed and even with that, by the 8th press of the 2nd set (i was mixing the moves as you suggested) i was watching sweat drip steadily onto my floor from my head with every press!Chest
2. Barbell pullovers - 3 sets of 15 reps
(lie on somewhere that has space behind you, maybe accross the bed with your head at the end. With arms extended hold barbell in overhand grip, hands shoulder width apart. Inhale lowering the barbell behind the head bending slightly at the elbows ((not bent like a tricep ext)). Exhale and return to initial position.)
2. Pushups - 3 sets of 15 reps - I WANT TOES!!!
I kind of messed this one up because i didn't read thoroughly and the first set of move 1 i raised the bar out horizontally instead of vertically! I don't know if that's a real move or even if it's safe but it didn't hurt (except in my shoulders of course!) and i stopped as soon as i realised. I will admit i had to switch down weights for the raises. I lifted 8kg for the overheads but i was shaking too hard to get the bar up without using momentum so i used 4kg for the 2nd move (still mixing it up though). It sounds a cop-out - i know to get maximum benefit i need to be lifting 75% my max, but to be honest i have the bars loaded into "heavy" and "lighter" and since i'd have needed pliers to change them up i left them that way... 8kg is the maximum one can fit on either bar and still hold it safely. I might change the lighter one to hold 6 instead of 4 though...Shoulders
3. Seated front press - 3 sets of 15 reps
(Sit with back straight and hold bar with an overhand grip resting on chest. Inhale and extend the bar vertically, exhale an return to starting position)
3. Barbell front raises - 3 sets of 15 reps
(Stand with legs slightly apart and back straight inhale and raise the barbell with arms extended to eye level, exhale and return)
These are hader because of the way i have to use the short bars. Think of a dumbell with the weights either end and a grip in the centre. In order to get 8kg on the bar i have to put it in the centre and hold the ends (handily this is a shoulder-distance gripBack
4. Bent rows - 3 sets of 15 reps
(you know these from Pump. They're just 15's not triples or singles!)
4.Upright row - 3 sets of 15
(you know these from Pump too - let me know if you're not sure)), so when i do bent rows the bar isn't able to get to my belly because the plates are in the way... I don't know how much difference this makes? I felt it mosetly in my shoulderblades and trapezium (? - the coathanger muscles above/behind the collar bones). Also these work my upper back, but i find that my lower back, me being tall, is the weaker place. I know i need to work on my abs to improve my overall core stability, but are there weights i could do which target my lower back? I did do 15 deadlifts before starting your sets, but TBH i'm used to lifting 17kg in Pump, so the 8kg i can fit on the bar didn't do much at all. I also work out in the pool - are butterfly kicks any good for lower back strength?
OW! The biceps were fine (i lift 10kg for both groups in pump) but the tri's O.M.G. so hard. I was always crappy at dips anyway. My sofa is uselessly soft so i did these off a dining chair - legs BENT thankyou! And even with that, i did the last 3 of the final set at quadruple speed because i felt like my arms were gonna fall off! Definitely cheated!Arms
5. Bicep Curls - 3 sets of 15
5. Tricep dips - 3 sets of 15
(Do them off your sofa or something else that feels like the right level. Knees bent or straight legs for harder. Hardest - put one foot on top of the other in straight leg position?
Yes, i have now seen your abs and i know you don't suffer from what i do....weak abs making you rely too much on your back! My abs get tired and i forget to engage them, or lose them part way through, or generally just find it hard to keep them engaged. Also i just CAN'T get that much weight on the bar at home, so some of the moves are more challenging to my cv system (heartrate was WELL up and was sweating madly) than my actual muscles iykwim, so i wasn't "forced" to keep them engaged like i am if i hit it really hard at pump. So i did the abs tooAbs - If you've been bracing your abs properly the who session you shouldn't need to do abs but if you are so inclined
6. Crunches 3 sets fo 15
(make sure your knees are up at 45 * angle, this dissengages (sp?) your hip flexors)
6. Side plank - each side for 45 secs, only once per side cause i'm pretty sure you're now knackered! (longer if you can or less if you have to).I really enjoed them, but i think i'll mix them up myself too - i could have done a minute of planks but was too lazy by then to make myself do it, and the crunches i might switch out for leg extension crunches next time.
Yes, CQ, NEXT TIME! My foot is still sore, i'm clearly NOT going to be running this week, maybe not next either. I have eaten really well today, i did have chocolate to celebrate a friend's getting of her PhD, but i had about 100cals worth and i've had 4 portions of (all low GI) fruit and 7 of (really yummy) veg. I was feeling so flat though, so unable to exercise and generally crappy. And then i did this and i really felt like i'd worked out! I might do a repeat if i can't get to pump this week, but even if i get to pump i can see me doing this once a week or so as a whole-body routine, and maybe taggin individual groups onto runs when i can run again. I enjoyed it that much. It made me feel so much better - more in control of myself (i HATE not being able to run, especially when i've got PMT and feel fat and am in FACT wanting to lose some weight anyway) and of my fitness. Thanks hun, it made a big difference. I imagined you (with a neighbours accent - sorry, it was that or Kath and Kim! lol) yelling at me to keep going and it made me laugh!
I'm hitting to pool for 45-60mins tomorrow (would like to do 60 but am not realistically fit for that and do NOT want to injure myself out of the pool too!) and i'll bet i have DOMS so bad i just need to float up and down on the current
Bx
ETA - you definitely earned a look at me! I've uploaded some pics. Sadly in 3 i'm in a bunny girl outfit, but to be honest i don't ever have much call to photograph my body unless there's something exciting about what's on it - this was a sneak preview for DP before we went out to a costume club-night - he wore a tux *swooning*
If i could change anything about my body it would be to have leaner thighs, especially at the tops, but when i told DP this he said just to "reduce fat" and i said well i want to keep my bum and boobs and he said "Well write to God about it, because right now i don't know of a way to spot reduce.... LOL, i know this but still i look at the part of my thigh towards my knee and ask the wobble-tops "why can't you be more like those bits down there!?" xxx
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