oh, just because i found the website for the equipment that workout world uses... i may as well show you the crap i did today.
first, i did 3 sets, 12 reps on each frigging leg on the FreeMotion Functional Step... using 20 pounds... let me tell you... that fucking thing is evil. pardon my french, but holy hell.
what one does is - first set the weight... which was only 20 for me - then set the thing you step on... basically it's just a platform... i had mine up about 8 inches i think (felt like 2 feet, but i think about 8 inches)
THEN you grab the handles that are on the side of the thing and just keep your arms down at your side. sounds simple right? then... holding the handles that are attached to 20 pounds of weight, you step up with your right foot. step up with your left foot, step down with your right foot, then step down with your left foot.
do that 12 times.
then repeat but start with your left foot.
fuuuuuuuuuuuuuuuuuuuuck.
and that was only the first set. after the 1st i went over to the seated row machine
did a set of those / 12 reps.... then went back to the functional frigging step (FFS™)... then did the seated row, then the FFS™ then did the seated row again and drank a bucket of water.
i wasn't done.
i then did 3 sets / 12 reps of push ups on the lower bar of the smith machine (um... i searched google and this was the first link that popped up... erm... don't get any ideas from this link... am i doing gay push ups?????? not that there's anything wrong with them.)
i'd alternated the gay push-ups with 3 sets of the Tricep Pushdown using the rope thing.
this is for the matronly arm fat. those bastards burn like a mother (sorry, that must be the 'roids talking.) when i'm doing them - so i did 12 reps each set of those.
followed by the 8 pound Medicine Ball Oblique Twist... here's a link, but my trainer has me do smaller motions than the crazy chick here.
so i did 3 sets of 30 seconds each of those, alternating with Weighted Bar Side Squats (using the 9 pound bar) - 3 sets/12 reps
keep in mind, i was there by myself without a trainer to push me to keep going. i'm amazed that i even did the FFS™
THEN i went and did the Rear Deltoid machine (3 sets/12 reps/40 pounds) - the one i use doesn't look exactly like this monster, but it still looks like some sort of torture machine:
alternated THAT with the leg press (by far my favourite machine) - did 3 sets/ 12 reps / 80 pounds - my trainer has me doing 80 lbs, but when i was doing them today, it just seemed light. i'm pretty sure i can get up to 100 pounds next time...
THEN it was time for the frickin' abs.
3 sets / 12 reps... crunches on the bosu ball:
then i could only do a set of 12 crunches using the 9 lb weighted bar touching my ankles... (legs were straight up in the air and i had to reach up with the bar to the ankles)
then could only do a set of the same thing with the bar BEHIND my legs and bringing it up to the ankles. let me tell you that THAT one bites.
finishing up (before stretching) i did 3 sets of the plank - holding each one for 20 seconds
then i did the stretching and drank another bucket of water...
headed home and had a delightful Lean Pocket Sausage Egg & Cheese for breakfast :}
Welcome to the YapFest (3 yapped)
I have to do the same, but I hate it and have been avoiding it. The gyms will be packed for the next month or two until everyone falls back into their old habits. Stick to you, you'll be happy you did.
Ummm....thanks for the inspiration?!?!? Argghhh!! I'm back on the wagon after the first. Hang in there!! You're doing a great job!!!
[note from GC: thanks!!! we can kick some serious glutes! good luck!!!]
Don't let go of this momentum GC! You are doing GREAT!