Today's Workout: Shoulders, Biceps & Triceps

   I would LOVE Kelly Ripa's arms!

Today I worked my Biceps, triceps and shoulders. I love working my "beauty" muscles : ) My triceps tend to not burn too bad but when they fatigue they just totally stop working. That almost happened today but I avoided it. I am on day 12 without a rest and it's showing. Tomorrow I have kickboxing on schedule then I get Sunday off, yippee! According to my calorie calculator, I burned 2903 calories this week, just during my workouts. Yeah!


Exercise                                                                  Weight    Reps

Standing Barbell Front Press- warm-up                     27           12
Standing Barbell Front Press - warm-up                    36           12
Standing Barbell Front Press                                     45             7
Barbell Curl                                                               35             7
Flat Bench Tricep Extensions (dumbbell)                 16             7
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7
Flat Bench Tricep Extensions (dumbbell)                 16             7
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7 
Flat Bench Tricep Extensions (dumbbell)                 16             7 
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7 
Flat Bench Tricep Extensions (dumbbell)                 16             7 
Seated Lateral Raise (dumbbell)                               12              7 
Incline Curls on Stablity Ball (dumbbell)                 16              7 
Seated Overhead Extensions One Arm (dumbbell)   13             7
Seated Lateral Raise (dumbbell)                                12             7
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7 
Seated Lateral Raise (dumbbell)                                12             7 
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7 
Seated Lateral Raise (dumbbell)                                12             7 
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7
Seated Rear Delts (dumbbell)                                    12             7 
Seated Concentration Curls (dumbbell)                    16              7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7
Seated Concentration Curls (dumbbell)                    16               7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7 
Seated Concentration Curls (dumbbell)                   16                7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7 
Seated Concentration Curls (dumbbell)                   16                7
Cross Body Kickbacks (dumbbell)                           12               7

Nicole

A Peek into My Weight Workouts

If you've been reading my blog lately, you would know I am in the middle of the STS program. Many of you know of this program while some of you may not. It's like P90X on steroids. It is so much more complex and that is what I love! Cathe really put a lot of work into making a superior strength program for at-home workout enthusiasts. Here is a glimpse into my workout today, I hope it helps you better understand what I'm doing.

Click on Image to Enlarge:

To help you understand the chart a little easier I'll go over the workout sheet column by column.

Column 1: Obviously this is the exercise that is to be completed.

Column 2: This is your goal weight. Before you start the program you do a lot of prep by figuring out your One Rep Max. You then enter that 1RM into the STS system and it calculates your goal weight for each exercise in the STS program. It's a great tool!

Column 3: This is the actual weight you lifted for any given workout. Some days you're stronger, some days, not so much. Like those days you're coming off a flu for instance ; )

Column 4: This is how many reps you need to get in. If you find you can lift more or less than that, you need to adjust your weights. That last rep should always be a struggle.

Column 5: These are the reps you reached. Make sure they match the target reps and that you're struggling to get the last one in.

Column 6: Your one rep max (1RM) is the maximum amount of weight you can lift one time for any exercise. This was calculated at the beginning of the program.

Column 7: The % of 1RM is different for each mesocycle. The 1st Mesocycle you start out at 65% 1RM and end at 70% 1RM. In the 2nd Mesocycle you start out at 70% and work up to 80%. The 3rd Mesocycle you start out at 80% of your 1RM and end the program lifting 90% of your 1 RM for 8 reps. You will be amazed at the strength gains in this program. For an example, the last round I did, I started with 8 lb. dumbbells for my preacher curls and by the time I finished I was using 16 lb. dumbbells. The improvement is what matters, not the actual weight. For many 16 lbs. would be easy to start with but finishing the program lifting double the original weight is the real milestone!

Because I was sick for 2 days this week I had to double up 2 of my workouts to make up the difference. I did that today by also doing MMA: Boxing. I have a feeling my lats will be talking to me tomorrow : )

I hope this helps you better understand the process of STS and how beneficial it is. It is very planned out and detailed and that is the type of program I gravitate towards. I have a hard time just walking into a gym and lifting whatever, whenever. Even if you used the guideline of STS and used it at the gym, it would work wonderfully for you.

What kind of workout type are you? Organized, sporadic, rigid, freestyle, dedicated, etc.

Thanks for reading!

Nicole

Loving Fitness

I LOVE to workout! Even if I'm having a bad day it becomes brighter when I do my workout. Now I realize many of you may not feel the same way but I really want you to. There are so many different types of exercise and I know you can find the right one for you.

I was watching Biggest Loser last week and really connected with something one of the players said. He said if he didn't find a workout he loved to do he would never stick with it once the show was over. That is so true! For him it may be the show but for others it could be that high school reunion, family reunion, bikini season, etc., that keeps them motivated. What happens when your motivation is gone and the monotony of working out sets in? I'll tell you what, you'll lose interest and momentum. That is NOT good! Today I hope to show you other ways to get your workout in and keep it fun and interesting.

For the Dancers:

Hip Hop Abs- I have done Hip Hop Abs several times and had a lot of fun doing it. Shaun T. can be a little bit much sometimes but you get use to him and his personality. The results are really worth it. If you're unsure check out some clips or get one DVD from eBay and try it out.

Bollywood Booty- This is a fun, belly dance inspired workout. I actually had a good time doing this workout and really felt my core when it was over.

Yoga Dance Fusion- This workout combines endurance, flexibility and strength to give you a fresh perspective on the fusion of yoga and dance. The fluidity and gracefulness of this workout is what I enjoy most.

There are also lots of dance classes available at the gym. I know my local 24 Hour Fitness offers classes from salsa to hip hop and they are always packed so they must be fun : )


For the Outdoor Type:

Take a walk. Yeah, I know it sounds obvious but you can mix it up. Try adding in walking lunges, squats, burpees, push-ups, etc.

Rock Climbing- Even if you don't have an area outdoors to rock climb, there are gyms that have rock climbing walls available. Check online. If you love it and can stick with it, it just may be the workout for you!

Mountain Biking- Mountain biking demands endurance and power in your legs and core. It will also build tremendous upper body strength and power as you become a more advanced rider. Your balance will also be tested in slick, bumpy and/or steep conditions. An hour of riding will burn about 600 calories.

There's a little playground and a softball field near my house. On a nice day, if I decide I just want to get a real quick outdoor workout in, I get over to the field, spend a couple minutes limbering up, and then... depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

-50, 75, or 100-yard wind sprints

-hill sprints (if you have a hill nearby)

-pushup variations

-walking lunge variations

-bodyweight squat variations

-box jump, squat jump, or lunge jump variations

-pullups on the playground monkey bars

-mountain climbers on ground

Sometimes I'll rotate through all of these exercises and sometimes I'll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout. Believe me, if you do this at a high speed clip, you'll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

For the Martial Arts Enthusiast:

Yep, that would be me! As I stated before, I adore kickboxing workouts. I get so sore every time I do them and I like being sore!

Kickboxing class- Just about any gym you go to will have some sort of martial arts based class. I have been to many and thoroughly enjoy them. Check out your local gym and go to one at a less busy time of day if you're shy. I go to the one in the morning and it is far less busy than the one at night but it may be the opposite at your gym. Go workout and keep an eye on the classes to see which one you would feel most comfortable doing.

Martial Arts Dojo- There are so many martial arts studios! These are far different from the classes you would take at a gym but oh my, you will get a serious workout! HERE is a directory, find one in your area and go check it out.

Kickboxing DVD's- There are so many and I have reviewed several of them. They are a great investment!

For the Hardcore:

STS- Cathe outdid herself again with this amazing shock training system! I am currently doing my 2nd round and am amazed at how much more weight I can lift. It's a very motivating program and I know it would keep you on track with your strength goals. This program requires an aerobic step, a stability ball, a barbell, various dumbbells and a pull-up bar so if you don't have that equipment it may be a large investment.

P90X- This is an awesome system! I have done it twice and had great results both times. Tony has a funny way of making you forget you're working out and that's a good thing sometimes ; ) The great thing is that the only equipment you need are various dumbbells and a pull-up bar. There are even variations in the workouts that allow you to use resistance bands in place of the pull-up bar and dumbbells. I just realized I have never done a review of this awesome system. I'll make a mental note to do that soon!

Insanity- This workout, as stated, is insane! If you are ready for a serious challenge, this is it! The best thing about this workout is that the only equipment you need is yourself. I love that kind of workout!

Chalean Extreme- This is the female version of P90X. Now, that's not to say it's easier, it's not! It just has a woman's touch and that's why I liked it so much. Chalene is such an amazing motivator and that may be just what you need to stick with it.

For the Adventurer:

Surfing- Okay, now I know this isn't as readily available for a lot of you but if you've never thought about it, maybe you should. Go take a few lessons and see if it's something that you could do long term and love. It's a great sport to build core strength and that is so important. It's also great for balance, coordination, muscle tone and endurance.

Train for a Marathon or Triathlon- This is something I've always wanted to do. It is on my list and I hope to do it once my boys are a little older and I can really prepare for it. There's something about the camaraderie that really makes these sports enjoyable.

Stay Limber:

Don't forget to keep yoga and stretching a regular part of any program you choose. Staying limber is the best way to avoid injury! Take a look at my yoga/stretching reviews.

Now go out there and find a workout you love!

What is your favorite workout?

Nicole