Wednesday's am workout

Ok got a little bit behind this AM just didn't want to get out of So I got 30 mins of interval on the eliptical I'm gonna head back tonight after work and do the rest of my cardio and weights...upper body. I need to step up my lifting I feel like I just keep doing the same thing and without much results Go have the BEST day ever! Michelle

Good job Michelle. I like splitting the workout up anyway. It gives you more energy and focus than doing 1 long workout and it's pretty much a standard way for most world class athletes to train. Best way to make sure you're not just doing the same old thing all the time (some people train for years and never change anything, then wonder why they stay the same) is to keep a log book. To progress you have to get stronger, to get stronger you have to use more weight, use the same weight with less rest between sets or do more reps with the same weight. The log book helps to keep track and set small goals. It's easy to forget if you did 11 or 12 reps of bench presses last week with a certain weight, but if you write it down, check you last workout before you get started you now have a goal to beat. If you did 12, go for 11 or add 5 # and max out. I set Personal records at every workout. If I can't add weight or reps to my main exercise, I'll add something new to the workout...New PR. Because you're body gets used to same exercises all the time and must be consistently nudged to do more or something different. Most powerlifters change their main exercise every 1 to 3 weeks. Don't feel bad about sleeping in. I didn't too today. Rainy days do that to me. Earl

Wednesday's training... Slept in until 11 am (sometimes working nights pays off) 1:30 pm to 4 pm @ home (before work) Abs and stretching for 15 min 50# weight 1 arm swings Power cleans worked up to 171 x 5 Suspended Squats (no belt up to 339 x 5) added belt up to 449 x 1 Glute Ham Raises supersetted Standing calf raise in power rack up to 379 x 7 Regular Hyper Extensions supersetted with hanging leg raises walked 30 minutes ************* 11 pm After work (working short 6 hour days every day) walk 45 min treadmill "You're smart too late and old too soon." - Mike Tyson (after his last fight)

Ok just got home and I have to say I am proud of myself for actually going and getting the rest of my workout in. I did change up my upper body lifting...man I have got a long road ahead of me. However I am finding renewed strength to acheive my goals

Alright! Get er done!

Awesome feeling isn't it! Good job Michelle!

Good workout Earl! hanging leg raises are awesome, love/hate them.

Yeah I think Hanging leg raises do more for my grip and forearms than abs.

I am going to just say nothing again, I am very sore though, walked golf (two miles pushing a cart), swam, mowed my yard with way to many hills and lawn. 105 degrees today so what ever I do will be early, nothing but swimming later. I love eliptical trainers, good workout. Increase your weights often to challenge your muscles, if you cannot lift it you can go back down. You can throw new movements in from time to time as well; this keeps things fresh for me. Have a great weekend. Mike

Hey Mike, I think if it was 105 here, all I would do is put some ice in the pool and lay in there with a cooler of beer all day. Have a good weekend. Earl