Workout Wednesday

So I've been talking about stepping up my workouts lately.  Part of that includes aaactually following my intended workouts.  I've done pretty well so far this week, so much so that my entire top half is perfectly sore!  And tomorrow I will wreck my legs.  Is that bad to do before spin class on Friday morning?  Guess I'll find out.

So, I'll try to be as detailed as possible.  Keep in mind, a lot of the time I don't know what the fuck an exercise is called so I'll refer to it as "the one where you pull your legs down on that pad thing" or something like that, deal with it (sorry hubs, teach me?).  Apparently my $44/mo membership doesn't include knowing more than I need to about picking things up and putting them down.  My workouts are about an hour long, sometimes a little longer if I get to the gym before the official open time (5:30) and can squeeze in some extra time.

There's always time for douchey selfies.

I start every morning with 30 minutes of cardio.  I try to switch it up and not do the same thing every single day.  The elliptical works for when I'm sleepy and think I might actually eat it if I attempt to run on the treadmill.  Otherwise I usually run for 10-15 minutes then finish up on the elliptical.  There are some few and far between days where I run the whole time, but let's be honest, I hate running…a lottle.

The rest of my workouts are broken down as follows (based on a 5 day schedule)…

Day 1: Back + Biceps
I generally focus on biceps here, but do some deadlifts and rows (neither with extreme scrutiny) as to not turn into a hunchback by 30.  So, biceps…
• Curls w/ a 30 lb barbell – 3 sets of 12 (or until I get jelly arms)
• Curls w/ a 20 lb barbell – 3 sets of 12 "    "
• Hammer Curls w/ 10 lb dumbells, one in each hand – 3 sets of 10
-- your arms should feel like spaghetti right now --
• Finish with bicep curls on the cable machine thing with the straight bar (pretty much any weight should feel heavy, do 3 sets if you can)

Day 2: Chest + Triceps
Again, my focus is more on triceps, but I do some mini chest presses with the same tricep weight as my skull crushers.  I also have a torn rotator cuff so chest exercises are a little tricky sometimes.  Triceps…I happen to think they're incredibly sexy on my husband and wouldn't mind having some definition there myself for my gratuitous tank top wearing.
• Skull crushers w/ a 20 lb barbell – 3 sets of 12 (or until I get jelly arms)
• Tricep presses w/ the same 20 lb barbell – "   "
• Skull crushers w/ a 10 lb dumbell, just one – 3 sets of 10
• Finish with tricep pull downs on the cable machine thing (pretty much any weight should feel heavy, do 3 sets if you can)

Day 3: Shoulders (the anti-sharm)
It's no secret that I enjoy working on my shoulders.  They're definitely less sharmy than they used to be, but obviously I still have a long way to go!  I did these today and if all goes well I'll have a hard time picking up my coffee mug tomorrow morning.  Nothing fancy on these, just basic exercises that I don't know the names of.
• Side raises w/ 10 lb dumbells – 3 sets of 12
• Um 45° angle raises? (between side and front) w/ 10 lb dumbells – 3 sets of 12
• Front raises w/ 10 lb dumbells – 3 sets of 12
*Repeat exercises above with 7.5 lb dumbells, then again with 5 lb dumbells 
• Upright cable rows at the lowest weight of the stack – 3 sets of 12

Day 4: Leggies 
My fave.  Maybe because I played soccer and always had muscley legs?  Either way, I love the shit out of leg day.
• Leg press, 210 lbs – 3 sets of 12 
• Leg extensions, 90 lbs – 3 sets of 12
• Leg pull down things (see?) 60 lbs – 3 sets of 12
• Calves, 60 lbs – 3 sets of 12?  Yeah right, I'm a wuss on calves and make it through like 1 set before I drop the weight to 45 and try again.

Day 5: My Choice
This is the day that I get to choose what I'd like to work on.  But now, since I'm going to spin class (I need to keep typing this so I don't bail) I'll be doing that.  I scatter abs in on the days where I have extra time and usually focus on some ab exercises on Fridays.  On top of my regularly scheduled cardio.

Bonus days?  Sometimes my dear sweet husband wants to go work out on the weekends and sometimes I join him.  I do whatever I want those days since they're extra.  Do we workout together?  Nope, we're better separate when it comes to exercising.

So there you have it, my workout.  Could it use some work?  Sure!  But I'm doing what I know for now and can't afford to pay a professional to wreck my body for me. 

In other news…

I hope you're happier than a camel on hump day!