Today's workout: Shoulders
Before I get started, I have to ask myself, who cares what I do at the gym. Then answer is, probably not one single person. Next question, why am I listing my workouts? Then I congratulate myself for asking such a good question. The answer to the second question is............
Because I thought listing the workouts (although I doubt anyone will do the workout I'm doing) would give an you the reader, assuming anyone reads this, an idea of how to set up a workout plan.
That said, here is todays workout:
15 minutes on the elliptical, 1 mile, 337 calories burned
Until I tell you otherwise, all of these exercises were performed standing on an upside down Bosu Ball. A Bosu ball looks like half of one of the big exercise balls with a flat plastic base. Most people, and by most I mean normal) put the flat side on the floor, stand, kneel or si on the rounded "ball" part and do whatever they do. In case you haven't noticed yet, I'm not most people. I put the rounded part on the floor and balance on the flat side. The idea of doing exercises on the ball is, you have to keep your abs tight to stay balanced, also engages your leg muscles more. Now back to your regularly scheduled program.
Standing front raises with a 25lb plate. 3 setsof 15
Superset with
Front pulldowns with "A" handle on cable crossover 30 lbs. 3 sets of 15.
Standing lateral (side) raises 10 lb kettleball 1 arm at a time. 3 sets of 12 each arm.
Superset with
Standing lateral pulldowns 20 lbs resistance on cable crossover. 1 arm at a time. 3 sets of 15 each arm.
Standing high pulls with a 35 lb kettleball. 3 sets of 15.
Superset with
Standing front pulldowns 1 arm at a time, no handle. 25 lbs resistance. 3 sets of 15 each arm.
The following exercises were not done on the Bosu ball.
Incline row 35 lb dumbbell 1 arm at a time 3 sets of 12.
Superset with
Incline reverse fly with 5 lb kettleball, 1 arm at a time. 3 sets of 12.
Standing barbell row, curl bar with 35 lbs on each end, 3 sets of 12.
Superset with
Pushups using perfect pushup, 3 sets of 15
10 minutes on elliptical .65 mile, 205 calories.
No separate ab workout today since most exercises were done on the Bosu ball, also my obliques are sore from the ab work I've done this week. So, I gave them a lighter day. On that note, since my leg workout, my hamstrings have been a little tight, so I've stretched them, but i won't do another leg workout until the soreness is gone. Out here in the real world, most of us can handle a little soreness in our chest or arms or abs and still function ok. If your legs are constantly sore you will likely find reasons to not workout. Same with me. I plan my leg workout for every fourth day, however, if my legs are sore I'll skip leg day and circle back when they feel better.
That's it for now, I'm going to do the health and wellness blog as a separate post.
I'll see you at the gym.