Had to skip Monday workout because I did enough lifting heavy stuff getting ready for Jennifer & David’s BBQ party.
Why do I come to the gym every weekday morning at 6 am and push myself hard every morning when none of the other women my age do this? Maybe it is because none of the other women my age do this. I like doing things that others are not willing to do. I like pushing myself to see just what I can accomplish. It’s given more self-confidence than I ever had before (along with being old enough to think ‘screw it, I don’t care what you think).
Other than being out of town I rarely miss a workout. Why? Although sometimes I am tempted sleep in, I always am glad after the work out that I did not miss. I can’t really say that about the times that I skipped a workout to go into work early.
Lastly, and most importantly, I love to spend that time with people who energize me. My partners (and my trainer) are encouraging, dedicated, funny and they keep me feeling young.
A1: Rope Pressdowns w/pause 3×10 40
A2: Single Arm Chain Extensions 1.5 reps 3×10 Ball/ chain on bench
Tricep Hell (1,2,3,4 board) 5 reps each till failure 65, 70, 75
B1: Cross Body Hammer Curls 3×10 15 DB
B2: EZ Curl Bar 1.5 reps 3×10 10 total
Fat Grip EZ Curl Bar Preacher Curls 2-3 warm ups, 4 drop sets WU bar, 5 total, 10
Forearm Curls (alternate Supinated and pronated) 4xfailure
A1: Scap Shrugs w/pause 4×8 5 lbs on row machine
A2: 1 arm barbell rows 4×12 bar (on land mine bracket)
Stretchers 2-3 warm up, 4×12, drop, drop. 50 drop 10 lbs each time
Barbell Shrugs 3×12 w/pause, rest pause 10,20,20,25
Straight bar scap row/full row, 2-3 warm ups, 3×10,rest pause. 40,50,60
Thursday (quads, calves, abs)
Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set. 25, drop 20,15,10
Front Squats 2-3 warm ups, 8×8 (45 sec break) WU bar,55,60
Backwards Sled Walks 300 yards. 80 lbs
Standing Machine Calf Raises 3×10 (3 count pause and contraction). 35
10×10 Plank (skip)