Tag Archives: upper body workout

Upper Body and Ab Workouts

Good afternoon!

I hope you all had a great weekend. Today has been pretty busy, and I am finally getting a chance to sit down at the computer.

I went to the gym this morning and did an upper body workout and an ab workout.

Upper Body Workout:

Ab Workout:

It felt good to get back to the gym today. I have physical therapy tonight, and I hope that my hip is healing. It feels better than it used too but I worry because it still hurts, just not all the time anymore.

I have a follow-up appointment with the sports doctor on Wednesday to see how I am progressing.

Lunch

After overindulging a bit this weekend, I got back to eating healthy today. I think I have had almost the same thing for lunch for the past two weeks.

Egg whites, a whole wheat English muffin with almond butter (it’s starting to grow on me), and watermelon. As boring as it is, I tend to eat the exact same thing for breakfast and lunch for extended periods of time, and change it up with dinner. This also helps me stick to eating healthy.

We’re leaving for the Dells soon, so the next few days are going to be busy getting stuff done, packing, going to the doctor, etc. I am really looking forward to the trip!

Have a great afternoon!

  • Did you workout today?
  • Do you tend to eat the same meals throughout the week or they always different?

 

 

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Pyramid Upper Body Workout

Good afternoon! Thanks to everyone for all the positive comments on yesterday’s post. I can’t wait to fully heal so that I can get back to running (and BodyPump!). Friday is my next session with the physical therapist. I’ll go twice a week for the next few weeks.

I might not be able to do too much exercise but I did a great upper body workout today. I did an upper body pyramid workout that I found here (I did change up some of the weight and reps slightly).

If you’re not familiar with a pyramid workout, it is a system which involves increasing (or decreasing) weight with each set. In the first set, you use a light weight with a high amount of repetitions. As you progress, you add more weight and lower your number of reps.

With your weight choice, your last rep you be hard to complete but not impossible. If you’re fatigued by the end of the set( (but still able to maintain proper form), then the amount of weight you’re using is usually good. It can take time to figure out the correct weights.

These are the exercises and reps that I did, and like I said I’m still figuring out the weight. For a few of these exercises, I probably could have gone a little bit heavier, which I will try for next time.

Upper Body Pyramid Workout

Exercise: Incline Chest Press

  • Set 1: 12 reps 12 lbs
  • Set 2: 10 reps 16 lbs
  • Set 2: 8 reps 20 lbs

Exercise: Chest Fly

  • Set 1: 12 reps 12 lbs
  • Set 2: 10 reps 16 lbs
  • Set 3: 8 reps 20 lbs

Exercise: One Armed Row

  • Set 1: 12 reps 8 lbs
  • Set 2: 10 reps 10 lbs
  • Set 3: 8 reps 12 lbs

Exercise: Dumbbell Pullover on Stability Ball

  • Set 1: 12 reps 8 lbs
  • Set 2: 10 reps 10lbs
  • Set 3: 8 reps 12 lbs

Exercise: Bent-Arm Lateral Raise

  • Set 1: 12 reps 6 lbs
  • Set 2: 10 reps 12 lbs
  • Set 3; 8 reps 16 lbs

Exercise: Alternating Overhead Press

  • Set 1: 12 reps 6 lbs
  • Set 2: 10 reps 8 lbs
  • Set 3: 8 reps 10 lbs

Exercise: Barbell Curls

  • Set 1: 12 reps 15 lbs
  • Set 2: 10 reps 18 lbs
  • Set 3: 8 reps 24 lbs

Exercise: Alternating Bicep Curls

  • Set 1: 12 reps  8lbs
  • Set 2: 10 reps 10 lbs
  • Set 3: 12 lbs

Exercise: Close Grip Bench Presses (with barbell)

  • Set 1: 12 reps 15 lbs
  • Set 2: 10 reps 18 lbs
  • Set 3: 8 reps 24 lbs

Triceps Extensions (with dumbbells)

  • Set 1: 12 reps 12 lbs
  • Set 2: 10 reps 16 lbs
  • Set 3: 8 reps 18 lbs

After completing the pyramid upper body workout, I did the following ab circuit repeating it twice.

  • 50 ball sit-ups
  • 30 second plank
  • 30 second side plank (each side)
  • 25 Russian twists with 6 lb medicine ball
  • 25 reverse crunches
  • Pilates 100
  • 25 bridges

Later in the morning, I took the kids to see Smurf 2. It just came out today and Jaden has been dying to see it.

I have been eating really good these past few days and didn’t want to ruin it with movie theater popcorn (my favorite). So, I brought my own snack to the movies.

I brought a Perfectly Simple oatmeal chocolate chip bar (the best flavor) and a bag of grapes.

Lunch

I made lunch when we got home from the movies, and I pretty much had the same thing as I did yesterday, except this time I used my grill pan to grill the veggie for the wrap.

I added hummus, spinach, red onion, green pepper, red pepper, and sun dried tomatoes. I definitely think it’s better grilled!

I have been trying hard to get used to no running and no exercise classes, but it’s been hard. At least I have found some exercises that I am able to do!

Have a great afternoon!

  • What was the last movie that you saw?
  • Favorite movie theater snack?
  • Any workout today?

 

 

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OrthoLite Performance Insole Giveaway

Good afternoon!

After yesterday’s cortisone shot, my leg feels a lot better. I could walk up the stairs without wincing and I could sleep without that heavy leg feeling.

Today’s Workout

  • Upper Body Workout
  • Hip/Glute Stretches

The doctor said it was okay if I did upper body workouts, so this morning I went to the fitness room at my gym and did this workout:

It felt good to be able to stretch out my hip!

I know that part of my hip bursitis and quad pain comes from improper running form, which I am always trying to work on. So, recently when OrthoLite offered to send me a pair of their performance insoles to try out, I jumped at the chance.

I put them into my new Mizunos last week and off running I went.

OrthoLite insoles offer the ultimate in comfort, cushioning, and breathability. They solve the most common in-shoe problems by creating a cooler, drier, and healthier foot environment with innovative technology.

I wore these insoles to run a few times last week and I love how they felt. They felt light in my shoes but still offered support.

The OrthoLite insoles provide:

  • Designed to fit all athletic and outdoor shoes or boots
  • Made with open-cell foam, allowing air to circulate around the foot, keeping it cooler and drier inside the shoe
  • Wicks moisture away from your foot leaving your foot cooler and drier
  • Unique spring-back technology ensures that your insole won’t flatten out and it will retain over 95% of its thickness over time
  • Our patented anti-microbial formulation (approved by the EPA and FDA) fights fungus, bacteria and shoe odor
  • Lightweight and fully washable

I really liked that the OrthoLite insoles are affordable. Running shoes cost enough money that it’s nice to find an affordable insole. And $1 from each purchase goes directly to the Level Field Fund, a grant-giving program that strives to bridge the gap in funding to uniquely trained athletes.

Giveaway

You can enter to try out your own pair of OrthoLite insoles! OrthoLite will send a pair of insoles to three winners.

To Enter:

Mandatory:

  • Like Ortholite on  Facebook and/or Twitter. Comment below and let me know you did. (Leave a separate comment for each!)

Extra Entry

  • Like Run Eat Play on Facebook  and/or Twitter. Comment below and let me know you did. (Leave a separate for each!)

Giveaway goes through Thursday, July 25th. Open to US residents only.

 

 

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