Back, Again…and Abs.
I don’t know how it happened, but ended up doing back–just felt right.
lat pull downs (high of 110#, drop sets)
reverse lat pull downs (80#, drop sets)
back extension/abs (25# plate, favorite)
bb flyes (10# felt great, kept good form)
ball crunches (10# plate)
one-armed pull downs (40#)
rope attachment standing rows (110#)
v-sit + crunch (10# plate, 10# bb for feet)
squat +front lat raise (20# bb)
3 sets X 10-15 reps for all.
One
I hit abs, but didn’t get an opportunity to do handing knee raises. It seemed like someone was always getting in the way. I’m not one to wait for machines. There are too many options in a gym, too much equipment to wait on something. I am noticing alot of couples working out together, now. It is an interesting dynamic to watch. I can imagine the conversations. Man wants lady to lose weight. Lady wants to lose weight, too. Man says that he can show her what to do. So, man has lady to follow him around and do a whole bunch of stuff with bad form. I watched this one lady do one exercise for the the duration that I was there. Part of me wants to help. But the other part believes that we have to be advocates for ourselves and that means doing some research. The internet is such a great tool. I learned to pose, in part, my watching youtube and 2008 Olympia coverage. A good example, there have been incidents were I was the scapegoat for a poor diet, because I was supposed to tell someone exactly what to eat and I didn’t get it done in time. So, the person continued to eat poorly (because of me, they said). Now, even if you are not familiar with macros, protein intake, weighing your food, etc., you know that fast food, chips, cookies and soda are not part of a balanced diet. I think I am going to give out the Clean Diet Book for Christmas! That’s it. My shopping is done–off to amazon.com! I really enjoy sharing what has worked for me and what I’ve learned on this journey, that’s been as thrilling as competing. I’ve met new people in life and on-line, which is a pretty big deal because I am not that outgoing. This has been just another benefit of living this lifestyle. I continued to be inspired by the stories and physiques here and on siouxcountry and figureathelete. And it is humbling when someone says that you have shown them that change is possible with persistence and consistency. There really isn’t a ‘quick fix’.
As much as I didn’t want to take the time off–it really did a body good. I feel so refreshed and alot stronger.
I forget to add that I ran for 10 minutes after my workout at 7 mph. It was liberating! I hadn’t run for while. I don’t want to compromise much muscle, so I won’t be running for extended periods. But, I definitely enjoyed it for the 10 minutes that I did do it.
