Okay, now I remember why I stopped doing The New Rules of Lifting for Women in the middle of my half marathon training – my legs were always so fatigued after each workout that I could never get in a good run the next day. Especially after any workout that involved deadlifts.
So, after doing those single leg Romanian deadlifts on Wednesday, it’s no surprise that my hamstrings were majorly sore afterwards. For Friday’s weights workout, my plan was to give my legs a break and focus only on upper body. That was the plan anyway – here’s what I ended up doing:
|Exercise (3 x 10)||Weight|
|Barbell chest press||30 lbs|
|Barbell tricep press||30 lbs|
|Dumbbell shoulder press||12.5 lb dumbbells|
|Dumbbell side raises||12.5 lb dumbbells|
|Overhand lat pulldowns||45 lbs|
What can I say, the gym was pretty empty on Friday afternoon and I just couldn’t resist some quality, uninterrupted time with the squat rack. Still, the majority of my workout was focused on building upper body strength, something I am seriously lacking and would like to improve on. I know my legs have become much stronger over the past year or so but my upper body not so much – I still suck at push ups, bicep curls, tricep extensions, etc.
So my goal yesterday was to use heavier weights than I usually use in Body Pump but do fewer reps. Mission accomplished! In Body Pump, I use 22 lbs for chest, 15 lbs for tricep and shoulder presses and 6.6 lb dumbbells for side raises. My upper body is definitely sore today but it’s a good sore, ya know?
Here’s what the rest of the week in fitness looked like:
|Saturday||CXWORX/Body Flow + Body Attack|
GoodLife is really pushing the new CXWORX class and has combined it with several other Les Mills classes on the schedule, so you do half an hour of each. This morning, I did 30 minutes of CXWORX followed by 30 minutes of Body Flow. I’m still not totally sold on CXWORX – the second track is by far one of the hardest core workouts I’ve ever done but the rest of the workout doesn’t feel that challenging – maybe I’m doing the exercises wrong?
After CXWORX and Flow, I did Body Attack 74. We had a new, recently certified instructor this morning and she seems like a lot of fun – very high energy and motivating. I usually do Body Pump on Saturday mornings but I’ll definitely have to return to this class every now and then.
So that was my week – I’m loving all of the new workouts I’ve been trying lately!
Are you stronger in your upper or lower body? What’s your favourite way to work your upper body?