3.19.2015

Mini-Workout

Weighted Step-ups
4 X 10 (#80 or 2 #40 dumbbells)

3 X 4 (#80 or 2 #40 dumbbells)

For these I used the modular steps that are used for step aerobics. For the first 4 sets of 10, I used 5 risers. For the final three sets of 4 I added another riser, which I think is about 3 inches. 

Standing Dumbbell Press
5 X 10 (with 2 #30 dumbbells)

Body Burner
1000m row

Annie
50-40-30-20-10 DU and Situps

1000m row


Food:
1 hard boiled egg
1 small apple
1 banana
1 medium size piece of salmon
2 string cheese
plantain chips
almond butter
almonds


Notes:
I have potentially 6 weeks left in my current job with the onsite gym. It would be interesting to see, if I can keep it up, how I could progress with these step-ups if I did them 2 or 3 times per week, steadily increasing the amount of weight and number of repetitions. Realistically, I should incorporate lunges into this as well. I hate lunges, but I think it's necessary. Of course, if I get a new job before that time, then that's just the way it goes. 

I should weigh myself this sunday to baseline where I am so that I can see what progress I'm making. I really don't want to see that number, but I don't suppose I have a choice. I've ALWAYS made better progress when I'm tracking my metrics, and that's the first priority, to start making progress.