While most people were celebrating the Irish or lack of Irish in them, I was at the gym celebrating….um….well, not really celebrating, just enjoying another workout!
Today was an Upper Body day. The last few weeks I’ve changed up my workout a bit – so I can do weights a few more times per week – by splitting upper and lower body I’m able to work my legs a little harder than I would if I was doing a full body workout – same concept goes for the upper body as well. I’m going to stick with this routine for a few more weeks and then change it up again – there are SO many
exercises to try in the gym – I can’t stick with the same ones for TOO long!!
(FYI – In case you don’t know – cuz I didn’t – the letters denote which exercises are superset – with minimal rest inbetween each set of exercises. Its easier to write out the workout with the letters so you know which exercises go together.)
3 sets/10-12 reps
A1 Incline DB Chest Press
A2 Supine Lat Pull Down
4 sets/10 reps
B1 Barbell Skull Crushers
B2 Barbell Close Grip Chest Press
3 sets/Decline Weight 15 reps
C1 Hammer Curls w/Rope (15/50, 15/45, 15/40)
4 Sets/10-12 reps
D1 SIngle Arm Standing Row
D2 Push-ups with Medicine Ball Roll
After this I couldn’t move my arms and my legs were still dead from last night’s lower body workout, but it was time to hit the treadmill.
I tried something new today to keep myself on the treadmill longer:
I started with 20 mins of high intensity intervals – I did 1 min walking/3 mins fast run – to challenge myself I’d play with the speed I was running (i.e. Run 1 min @ 7.0/1 min @ 7.5/1 min 8.0) or go back up and down this kept the running interesting and kept me moving. I also did this workout while listening to some fast techno/rap/rock mix of music.
After 20 mins I changed it up – increased the incline on my treadmill to something pretty high – 7.0 to 9.0 – and lowered the speed so I was walking at a moderate pace, focusing on walking heels first (it works more of your hamstring). While doing this I listened to some podcasts I’ve downloaded the last few weeks but haven’t had time to sit and listen to them, and now I’ve found the time.
Next thing you know – its been 40 mins of cardio and I could’ve gone for more! This helped to keep it interesting and kept me buring fat longer! So, if you need a quick change in the gym – try changing up your routine or even changing pieces of equipment!
How was your St. Patrick’s day? Hope it was a good one!!!
