Shoulders, Triceps, Calves and Sprints

Thank the Lord Friday has arrived!!! My body is so sore this week. I don’ t know if it’s because I took a couple days of rest and then hit it hard again this week..or if it’s because the plan changes every 2 weeks to challenge your muscles. Probably both but leaning more towards the latter!

I had another awesome workout yesterday. Day 62 – Shoulders, Triceps, Calves & Sprints was pretty dang intense but I liked it at the same time.

I went and worked out right after work. I’ve found that I’m like 80% likely to NOT go to the gym if I go home first. I just have to keep pushing myself to go right after work. Plus, I love having from 6:30 on to do whatever I want :) Whatever I want usually consists of watching reality trash TV shows, eating and attempting to go to bed early. “Early” often ends up turning out to be like midnight. FAIL.

So my workout took 1:30 yesterday and I burned a whopping 908 calories!! Yowzaaaa!!!

Here’s a look at what I did…

  • Smith Machine Bench Press 15 reps
  • Jump rope 1 minute
  • Smith Machine Bench Press 15 reps
  • Jump rope 1 minute
  • Smith Machine Bench Press 15 reps
  • Jump rope 1 minute
  • REST

I’m getting a little better at jump rope. I can go for a longer period of time now. I even added in a few single jumps instead of my girly double jumps.

  • Bench Dips off weight bench 15 reps
  • Mountain climbers 25 reps
  • Bench Dips off weight bench 15 reps
  • Mountain climbers 25 reps
  • Bench Dips off weight bench 15 reps
  • Mountain climbers 15 reps
  • REST

I’ve found that the intensity of bench dips can be totally controlled by how you place your feet. The straighter your feet are, the harder it is. One day I’d like to have my feet up on another bench and do them straight ahead of me. That would be intesne! Comeon triceps..grow!

  • Standing Dumbell Upright Row 12 reps
  • Arnold Dumbell Press 12 reps
  • Jump rope 1 minute
  • Standing Dumbell Upright Row 12 reps
  • Arnold Dumbell Press 12 reps
  • Jump rope 1 minute
  • Standing Dumbell Upright Row 12 reps
  • Arnold Dumbell Press 12 reps
  • Jump rope 1 minute
  • REST

This burned the crap outta my shoulders. Damn. I had to lower my weight every time because it was hard to get through.

  • Side Lateral Raises 12 reps
  • Tricep Pushdowns with Rope Attachment 12 reps
  • Jump Rope 1 minute
  • Side Lateral Raises 12 reps
  • Tricep Pushdowns with Rope Attachment 12 reps
  • Jump Rope 1 minute
  • Side Lateral Raises 12 reps
  • Tricep Pushdowns with Rope Attachment 12 reps
  • Jump Rope 1 minute
  • REST

I’m still such a wimp with side lateral raises. Those are so tough. I always start off strong but my muscles fatigue so easily by the 12th rep.

  • Pushups 10 reps
  • REST
  • Pushups 10 reps
  • REST
  • Pushups 10 reps
  • REST

Nothing to say about pushups other than I think I’ll always and forever hate them.

  • Standing Calf Raises 20 reps
  • Seated Calf Raises 20 reps
  • Jump rope 1 minute
  • Standing Calf Raises 20 reps
  • Seated Calf Raises 20 reps
  • Jump rope 1 minute
  • Standing Calf Raises 20 reps
  • Seated Calf Raises 20 reps
  • Jump rope 1 minute
  • REST

This concluded the lifting/plyometric piece of the workout.

I then headed to the treadmill for my sprints.

I get so sick of doing 30 minutes of sprints on the treadmill so I wanted to change it up. I did 15 minutes of sprints on the treadmill. I did them all at 8mph except the last two were at 8.5mph and 9mph.

I then moved to the bike to try to do some intervals on that. I hated it. I felt like I couldn’t get my heart rate up high enough..even though my legs were burning. I did 5 minutes of intervals on the bike and moved over to the elliptical.

I completed 10 minutes of “sprints” on the elliptical. This was tougher than I thought it would be!!! You can’t jump off the elliptical like you can on the treadmill otherwise the machine would stop. I had to go all out for 30 seconds and then completely slow down for 30 seconds. I did this for 10 minutes and then followed it up with 5 extra minutes of light elliptical-ing. I couldn’t believe that my heart rate was still up in the 160s while I was doing my cool down! I really got a workout in. Phewww..glad that’s over!

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Check out those little guns :)  They are growing :)

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As for personal stuff…I didn’t win anything at our company raffle. Figures..I never do :( There were some awesome gifts though given out like a TV, Xboxs, Ipads, kindles, blueray players, a laptop, monitor, cameras…all the fun stuff! Maybe next year :(

My boyfriend really wants to go to a seafood buffet at lunch today so that’s calling my name right now. I still don’t like sushi a ton but hopefully I’ll try some more out. Eventually I’ll be bound to like it, right? Lets hope so!

Hittin up my boyfriend’s work christmas party tonight (hopefully I don’t get drunk and embarrass him) and then out on the town on Saturday probably.

Hopefully I can squeeze some workouts in there somewhere so I’m more productive than last weekend!!

Another random picture I had on my phone from this week…

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Max got in trouble the other day and had to put his nose in the corner.  He had to stay like that for about 10 min.  Next time he’ll think twice about jumping on my new leather couches!!

**Erin**

 

 

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Comments

  1. says

    haha, that last picture is too cute.. By the way. I looked at the workout plan you are doing and I have decided to start it too!

    I don’t think I will follow the diet plan, and I need to continue training for my half marathon. But I am gonna do it :)

    I have to look at my running schedule to see how to best fit it into my training, but yay :)

    • Erin says

      Ahhhh awesome!!!!! I’m so happy you’re gonna do it!!! I got my boss to start too. It’s amazing!!! It’s a lot of hard work but totally worth it!!! Let me know if you have any questions about it!

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