St1 3A
Squats - 2/12 45lb bar
Push-ups - 2/12 level 5 on Smith Machine (see below)
Seated Row - 1/12 @ 30#, 1/12 @ 40#
Step-ups - 2/12 BW on bench
Prone Jackknife - 1/10 on ball, 1/10 on bench
Had a wonderful 4th of July. We went camping with the family, ate some fabulous homemade parmesan burgers, shot some clay pigeons, ran around a lot (actually pushed the baby stroller a lot), etc. Came back early yesterday so we could get some good rest before the week started.
This morning I actually got to the gym at the time that I wanted to, which gave me time for an adequate warm up and also a cool-down. Since I went down in reps today I decided to go up to squatting the bar. It was a pretty good struggle, especially the second set. I usually squat all the way down, but did a couple reps just to parallel and I was really pretty amazed at the huge difference it made. I could probably squat a lot more if I just went to parallel... it was a big diff.
And the coolest thing is... I found a good use for the smith machine! I don't know what most of them look like but ours has the bar attached to hooks that hook on to the uprights at set intervals. I realized that it's perfect for my push-up progression. So I set it at the 5th level and that was a really good workout, I was really struggling to get in those last few reps.
Seated rows went well, last time I did some at 20 and then went to 30, this time I started at 30 but went up to 40.
Step-ups I took missjane's advice and did them unweighted on a bench. Those went really well except for the lack of balance and stability, but I did manage to find a pretty firm bench and I think that helped a lot.
And the prone jackknife, that went pretty well. I figured out that the class starts at 9:30, and I was trying to get there by 9 and every time before, I was late and didn't get a ball. This time I got one for my first set but that was right when the class started coming in, so I didn't want to interrupt them on the 2nd set so I did the 2nd one on the bench. I think, though, in the future I'll do those ones first so I can get them done.
Other than that, nothing remarkable. My hubby insists he can already see some improvement in my shape, which is cool. Other that working out, we're just focusing on eating well and working on the lean protein. I just made hummus for the first time yesterday and it is incredible... good way to get some more protein and healthy fats in. This weekend we ate pretty decent but did get some treats like potato chips and brownies for the trip, but I'm sure I had a tremendous calorie burn. I always burn a lot of calories when we go up there, and this time I was pushing the baby in the stroller up and down the hill to my parents' site, going back and forth quite a bit. We each have 20 acres and so it was a pretty nice walk to their place (and a pretty good climb up the hill back to ours). I didn't download my GoWear Fit yet so I'll be interested to see what my burn was for Saturday.
Oh, and the nice thing about getting there on time was that I had time to walk a couple laps to cool off and relax before changing and going to work. That was a nice transition.
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