BeckieA’s BodyBlog

rope high pulley lat pulldowns 4 x 12

DB row 3 x 8

Lat pulldown wide 3 x 10

Straight arm pressdown 4 x 12

this was HARD-it really got my triceps and rear delts good esp the rope pulldowns nad straight arm pressdowns! I was sore for 1 day after and then it seemed to come right. My back doesn’t normally get sore but after this my biceps were sore,I put this down to the rope pulldowns as I went a bit heavier than last time..

Well I’ve been truly doing a good rendition of a duck waddle today-my hamstrings are SO sore and they feel like stiff boards strapped to the back of my legs..

Getting up and down stairs has been fun as has picking things up off the floor-I must have been pulling some awful faces as I walked around the city today

I’m also sore in the torso and triceps from all the twisting of the med ball - this is a great total body exercise especially for the rear side of the body so if you haven’t ever tried a full woodchopper before I highly recommend it..

now that I’ve found the key to hitting my hams hard its down to getting my darned adductor muscles working properly. I did years of ballet and they got rather huge,to the point of being extremely difficult to ‘tone’. Plie squats only make them bigger but not tighter so i’m open to suggestions!

Monday: Back and shoulders

Lat pulldown to front 3 x 12(keeping traps down)

Close grip high pulley row to chest 4 x 10(really works the serratus and intercostals well too )

Standing straight bar pressdown 4 x 12

superset seated DB shoulder press(palms facing forward/palms facing ears) 4 x 6

Smith military press 4 x 10 (right trap a bit achy after this)

Wednesday: Legs

SLDL(warm up) 4 x 10

Hammer leg press(single leg)  4 x 10 (57.5kg each side)

Seated leg curl 4 x 10

alternate diagonal one legged DL(hold DB in one hand and DL to the opposite side) 3 x 8

med ball squat and pass(a rugby union move)  3 x 12 each side

This gave the glutes a really good workout and today although I’m not sore,I’m a bit stiff-so might have to get out the yoga DVD to loosen up

I’ve just started a new training program and here is the brief outline:

Monday: Upper body,back and shoulders

Wednesday:Legs and core

Friday:Upper body,chest and everything else

My shoulder is still playing up so I’m stuck with no incline presses(probably ever again) and only flat swiss ball exercises for chest! VERY frustrating!!!!

So until my shoulder develops some endurance I will focus on getting back into general condition and strengthening my core