maxes this week

My new workout for the week was a big change from what I had been doing. Some of the exercises are the same; however, they have been organized into different areas for different days. The fiance helped me put it together. I added insights to each day so that I know what to work on for the next week. I’m excited that I stuck close to it…

MONDAY

  • Overhead Press - Initially, I thought I could only do about 30lbs on this machine. I may have to bring the press down a little closer to my shoulders, but it was not as bad as I had anticipated. My only concern is that if I am not 100% focused on my breathing and posture, my neck starts to hurt (a lot) and I have to put the weights down and start over. Once I am acclimated to this type of lift I am sure this problem will settle down, but I need to really focus to avoid injury. Luckily, Mike was there to assist the first day.
  •  (Pyramid: 50, 60, 70, [80] lbs)
  • - dips(30lbs x 12reps x 3sets)
  • - chin-ups(30lbs x 12reps x 3sets)
  • ~270 calories of cardio

TUESDAY

  • Leg Press - It is not surprising to me that my previous max was 170lbs. If one can lift her own body weight off the ground and carry it around all day, it is likely that she can do a leg press with just as much weight. After making this my heavy lift on Tuesdays, the pyramid scheme allows me to work up to my one-rep-max-lift at 210. I was pretty proud; however, I have had slight residual knee pains this week. Sometimes they occur while doing cardio and others while I am just sitting with no weight on it. I am hopeful that this will work itself out as my legs strengthen. I might need to ice it once in a while too.
  • (Pyramid: 150, 170, 190, [210] lbs)
  • squat-kicks (12reps x 3sets) This literally kicked my ass for 3 days [!]
  • leg-curls(12lbs x 12reps  x 3sets)
  • back-lunges (12reps x 3sets)
  • ~270 calories of cardio

WEDNESDAY

  • Bench Press (Chest Press) - This one I have been cheating a little on; I used the feet lever for my zero count, therefore making it difficult to do the initial push on my own. I feel like I will quickly better this number as I acclimate to doing it with just my upper body. I like doing this lift for unknown reasons. Maybe I just feel more comfortable in the chair… who knows.
  • (Pyramid: 70, 80, 85, [90] lbs)
  • 1 hand row (70lb x 12reps x 3sets)
  • compound row ([pb]110lbs x 12reps x 3sets) High-five for me!
  • ~270 calories of cardio

THURSDAY

  • Dead Lift - I did not do my dead-lifts. I’m really new to free-weights so anything out of the ordinary intimidates me about the exercise. I will try again next Thursday with some back-ups in my arsenal in case I need to alter my plans. I did try:
  • 7.5 x 12reps x 2sets of good-mornings 
  • 12reps x 3sets of supermans
  • ~270 calories of cardio

FRIDAY

  • Core - This day I do not enjoy, but I feel the burn for sure. I am thinking about adding pike-crunches instead of what I refer to as ‘toe-point lifts’ and adding those to leg days. They seem to work my legs a lot more than my abs. Plus, I’d like to see how pike-crunches work my lower abs.
  • Criss-Crosses [actual name idk]
  • Toe-Point Lift [actual name idk]
  • Modified leg curl [actual name idk]
  • Planks 20 seconds x 3
  • Crunch machine
  • Crunch machine 2 [actual name idk]
  • Twist (Did not do because some guy was on it way too long)
  • ~270 calories of cardio