Today…I feel a bit like this little guy.
Yeah, it’s true. I’m teetering every so closely on the edge of burn out. I’m exhausted. I was even sore yesterday. And I cannot get rid of this cold. I’ve been sleeping a ton and getting no relief. My muscles are tired, my body is tired, my head is tired. So, for the second week in a row, I’m taking two days off. I know….it’s crazy. But I just can’t bring myself to do the squats that are laid out in my work out today. And Kati gave me fair warning that tomorrow’s workout was going to be hell. So…I’m thinking I’ll go shopping today instead ; )
Since I can’t give you a work out recap today, I thought I’d give you an idea of what a typical workout looks like for me. Since I started training for this competition, my workouts have evolved a bit. But they still follow the same general pattern.
I start every workout with a warm up on the treadmill. This is the only pure cardio I get during my workout and it’s not a lot. I typically do 7 minutes of 30-30’s (alternating 30 seconds running and 30 seconds resting) with the incline set at 8%. I start at about 7 mph and work my way up to 8. It’s not super fast, but it gets me moving.
The next round is always abs. I do a circuit of 3 to 4 ab exercises of anywhere from 12-15 reps three times. My ab workouts are always different and focus on a variety of core muscles. I do back extensions, v-ups, pikes, toe touches, swiss ball transfers, swiss ball prone bridges, side crunches, cross under crunches, heel touches, medicine ball sit ups, medicine ball side touches, medicine ball tosses….you name it, I’ve done it.
Then I usually go into a warm up set of what ever my main heavy lift of the day is going to be. This is sometimes light RDL’s or light hang cleans. Then I do my heavy sets- either bench, squats, or dead lifts.
Then it’s on to the auxillary moves. Again, these are arranged in circuits of usually three exercises with 3-4 sets of 6-15 reps. I do good mornings, RDL’s, shoulder presses, lat pull downs, pull ups, chin ups, arnold presses, rear delt flies, lunges, walking lunges, weighted step ups, calf raises, jerks, snatches, muscle ups, single arm bench press, military press, bicep curls, tricep extensions….and the list goes on. I do a lot of work to make sure that every secondary muscle in all my lifts gets adequate training. Thanks Kati for figuring all of that out for me ; )
My workouts are almost as hard as this lady’s…..
And then sometimes, if I’m really lucky, I get to do another set of abs at the end.
Walk in the park right? Eh, not so much.
Oh, and have you guys seen how to train your dragon yet? I’m in love with Toothless. So stinkin cute!!!!
He’s almost as cute as my Shae Burg…..