Wednesday – I had to keep reminding myself it was Wednesday. I am a day off. I hate it when that happens. I got up to go to the gym this morning when I remembered it was bagel day! So, I went back to bed for a little before we got ready to go.
Wheat bagel today. Tasty!
I forgot to photograph the rest of my food today. How weird is that? I think I was just very distracted or something.
Yesterday I started a new lifting program. I am now doing the 28-day shapeover
I have done this program before and I liked it. I have been in a bit of a rut with my lifting, so it was time to shake it up. This does a 3 day split with alternating days of cardio and 1 rest day each week. Yesterday was arms and shoulders.
| Exercise | Set/rep/weight | Muscle worked |
| Dumbell Shoulder Press | 4 sets of 10 with 10# DBs | Shoulders |
| Dumbbell Upright Row | 3 sets of 8 with 15# DBs | Shoulders |
| Dumbbell Bent Lateral Raise | 3 sets of 10 with 10# DBs | Shoulders |
| Cable Curls | 3 sets of 10 at 25# | Biceps |
| Barbell Drag Curl | 2 sets of 10 with 25 bar | Biceps |
| Dumbbell Concentration Curl | 2 sets of 10 with 10# DBs | Biceps |
| Dumbbell Kickbacks | 3 sets of 10 with 10# DBs | Triceps |
| Single Dumbbell Overhead Triceps Press | 3 sets of 10 with 15# DB | Triceps |
| Reverse Cable Press Down | 3 sets of 10 at 25# | Triceps |
It took 30 minutes to get through this workout. I will tell you – my arms are *sore* today! I haven’t worked my arms like this in over a year. Normally, you know I eschew doing single muscle exercises, particularly for my arms. My arms will develop much faster than the rest of my body, so I need to keep the weights lighter while doing this program.
Tomorrow is lower body and then Saturday is chest/back/core.
On another front – look what arrived today!
Can’t wait to try it out tomorrow morning!
That looks like a great work out plan.I am trying to improve upon what I am doing.
Oooh a new coffee maker – how fun! Can’t wait to see what you do with it!
Anything coffee makes me smile…have fun with your new pot. 😀
I hope that I will someday have such a great exercise program. Right now, it’s pretty haphazard, and I’ve been sick while on vacation, so it’s pretty lame in general. Love the coffee pot!
I was thinking you might be doing something with your weight lifting program! You are so disciplined!
I hate it when I have days that I have to tell myself all day what day it is. Glad to hear I have company.
Very exciting–a new coffee pot!
If only I could get my eating as disciplined as my workouts.
how do forget the day of a treat? So much conditioning and mental training aint it? To not think of food ALL the time 🙂
BUNN looks handsome 😛
Your new workout plan looks interesting!
Enjoy your coffee this morning 🙂
We’re having problems with our espresso machine at the moment and I’m getting very annoyed by it. Am afraid we have to bring it away for service/reparation which means 3 weeks at least without it.
I like new things, keeps me from getting bored with my workouts. Looks like a pretty though workout.
MmmMM coffee! Do you still get sore when you do muscle workouts- or have you been doing them so consistently that you don’t get too sore anymore?
No – I hardly ever get sore from lifting any more. Only if I do something very different or a lot heavier weights.
Oooh, you’re saved, Lori! 🙂
I’ve decieded to get Rachel Cosgrove’s Female Body Breakthrough. I thought about NRFLFW too, but Charlotte from the GreatFitnessExperiment said FBB is better.
I’ll have to check out Rachel’s book. Better than New Rules?? I loved that program.
Snazzy coffee maker!
And thanks to Satu for the tip on FBB. I’ve enjoyed Rachel Cosgrove’s other writing (including The Big Book of Exercises), so I’ll have to check out this book.
Lori – love that workout! You know me! 🙂 I thought I had heard of every exercise but have never heard of the barbell drag curl in all my years! I am going to try that!!! YHX!
Do you think that program could be done at home? I’m sorting of looking around for some variation to keep me on my ST track I started in November with the challenge.
I think there is something in the air this week as I have been off a day all week long. Maybe because my Muay Thai schedule changed but it’s very distracting! I was so disappointed when I got up this morning and realized it wasn’t Friday!
Yes – it can be done at home. The author lists an exercise you can do at the gym and its counterpart that you could do at home. You just need some dumbbells and resistance bands.
That looks like a good and fun plan! I am going to check it out. Thanks for mentioning it and good luck!
Looks like a great plan Lori. OOOH….that’s a swanky coffee maker. Have a wonderful Thursday!!!!
Yay for your new coffee pot! Thanks for the link on the book, I might check that out. I have been wanting to kick up my workouts a little ..
(delurking!! I read you every day in my RSS feed. 🙂 Keep it Lori – you=Awesome!)
This looks like a great program. Is the Dumbbell Bent Lateral Raise, a BENTOVER lateral raise or a standing BENT ARM lateral raise??
Hi Tamara – It is a bent over lateral raise,
YAY! A new toy!