Posts tagged ‘doms’

September 1, 2011

Tearin’ It Up

Want to hear something gross? When you strength train, you are actually putting little tears in your muscles, which often causes delayed onset muscle soreness (DOMS). When the muscles repair the tears, they build themselves stronger than they were… most of the time, anyway. Whenever I think about that, I get the heebie-geebies I am reminded as to how awesome the human body really is.

Why the tidbit of info? Today I’m sharing the workout I started this week. It focuses on lifting heavy, so you’ll be tearin’ it up in the gym. I don’t follow it exactly day-in and day-out, but I’ll be following it pretty darn closely through September.

The beach is that way....

For instance, I completed huge pyramid sets of dumbbell bench press instead of barbell bench press Tuesday night. All the barbell benches were taken, so I did what I could.

I may have taken bits and pieces from various sources, but if I remember correctly, this is a Tiff original. I’ve had it a few years, so I can only be 96% sure of this, not 100%. 96 is a pretty good percent, right???

  • Day 1: Legs
  • Barbell Squat: 4 sets of 4-6 reps
  • Stiff-Legged Deadlifts: 4 sets of 4-6 reps
  • Lying Leg Curls: 4 sets of 4-6 reps
  • Leg Extensions: 4 sets of 4-6 reps
  • Glute Kickbacks: 4 sets of 4-6 reps
  • Day 2: Chest & Calves (Pilates at Night)
  • Bench Press: 4 sets of 4-6 reps
  • Incline Dumbbell Flyes: 4 sets of 4-6 reps
  • Cable Crossovers: 4 sets of 4-6 reps
  • Pushups: 2 sets until failure
  • Standing Calf Raises: 4 sets of 4-6 reps
  • Donkey Calf Raises: 4 sets of 4-6 reps
  • Day 3: Back
  • Barbell Rows: 4 sets of 4-6 reps
  • Lat Pulldown: 4 sets of 4-6 reps
  • Seated Cable Rows: 4 sets of 4-6 reps
  • Reverse Flyes: 4 sets of 4-6 reps
  • Day 4: Shoulders & Calves (Pilates at Night)
  • Dumbbell Shoulder Press: 4 sets of 4-6 reps
  • Front Dumbbell Raises: 4 sets of 4-6 reps
  • Lateral Raises: 4 sets of 4-6 reps
  • Standing Calf Raises: 3 sets of 12 reps
  • Donkey Calf Raises: 3 sets of 15 reps
  • Day 5: Arms
  • Rotate in a Functional Exercise: 4 sets of 4-6 reps
  • Hammer Curls: 4 sets of 4-6 reps
  • Barbell Curls: 4 sets of 4-6 reps
  • Concentration Curls: 4 sets of 4-6 reps
  • Triceps Kickbacks: 4 sets of 4-6 reps
  • Rope Pushdowns: 4 sets of 4-6 reps
  • Skullcrushers: 4 sets of 4-6 reps
  • Day 6: Cardio
  • Probably running or walking outdoors
  • Day 7: Rest
  • Alternate between 4 sets of 6 reps and 3 sets of 8/10 reps

Complete as much cardio as you’d like. This workout takes me about an hour to complete every day, excluding Day 6. That does not include the 20-30 extra minutes of pilates at night twice a week. If you are a cardio queen, feel free to extend that a bit. I allow myself frequent occasional cardio-free Fridays. You could also sub exercises for your main trouble spot once a week in lieu of calf exercises; it’s your workout!

Here are 3 free pilates workouts I’ve been loving lately. The first 2 are difficult, and the 3rd is for lazy days.

  1. Blogilates
  2. Pilates Power
  3. Less is More Pilates

As you all know, it’s important to refuel after a hard workout. Be sure to include protein and carbs in your post-workout munchies. The Greek yogurt I’ve been eating this week is full of protein, and it’s best when purchased in containers as big as your head. Of course, that’s just my opinion.

Wowzers! That's a lot of yogurt! And a double-chin!

How often do you change up your workouts? What are your favorite sites for workout videos?

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July 28, 2011

Thursday Things

I’m just all about awesome alliterations these days, aren’t I?  Well, I don’t think “Thursday Things” will be a weekly type of post, but you can probably expect to see it again every once in a while.  Let’s face it, it’s too darn catchy to only do once!

Yesterday’s body pump class was good and bad.  I saw a buddy in class, which is obviously good.  However, I got an excruciating foot cramp in class.  I get these from time to time, but this is the first time I got one during a workout.  It’s official – I’m calling to find a podiatrist today.  I am no longer able to deny it – I need help.

As you can imagine, today’s 3-mile Thursday is not happening.  I’ll spend the rest of the morning enjoying my coffee with Kevin and packing for this weekend’s getaway.  Yes, I’m packing running gear.  I’m a wishful thinker.  I also hope to do pilates tonight.

Anyway… now it’s onto those Thursday Things.  Here are 5 things I’m loving right now.

1. Cherries!  They make my morning cheery.

Did you know current research shows that drinking cherry juice can combat muscle soreness?  Eating cherries after I workout sure hasn’t helped me lately, but someone did a study – it must be true...

cherries

2. This necklace I got from New York & Co.  I got it about a year ago, but I hardly wear it.  It goes so well with this shirt though, doesn’t it?

ELEVATOR

What? You haven't taken a pic of yourself in the office elevator?

3. Fish in a Cup: I love these little buggars.  I bought both tuna and salmon for my salads this week.  80 calories of easy, portable omega-3s!

Salmon Cup

4. This Pasta Sauce: It’s organic, cheap, and delicious – win, win, and win.  It’s going on my wheat gnocchi tonight!

sauce

5. These Soft Style Shoes: Yeah, they’re lame and ugly.  Due to my aforementioned foot issues, I need a low heel.  I’ll buy them later today with yesterday’s Groupon for Shoebuy.com.  I seriously need to unsubscribe from Groupon ASAP!

Soft Style Shoes
Have you had foot issues in the past?
Would you be seen in public wearing old lady shoes for the sake of comfort?
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