#armdeath

Second time ever doing this arm routine and I think it was actually harder this time around! Yikes. 

     1. Tricep bench press (20lb barbell, x15,x15,x15)      2. Tricep Dips (x15, x15, x15)      3. Lateral Raises (8lb dumbbells x15, x10 then 5lbs x5, x15)      4. Arnold Presses (8lb dumbbells x15, 5 lbs x 15, x15)      5. Bent over Rows (20lb barbell, x15, x15, x15)      6. Bicep 21's (8lb dumbbells x15, x15, x15)      7. Bicep curl + shoulder press (8lb dumbbells x15, x15, 5lb x15)      8. Skull Crushers (8lb dumbbells x15, x15)

Today I met up with a personal trainer at my gym, since I had a free session for joining. It was awesome, but so so SO intense. I felt like I was going to be sick. BUT. It really put into perspective where I'm at physically. Also, since I'd mentioned I want KICK ASS arms and shoulders, he really focuses those points in the workout. Those are my weakest spots (I tend to skip arm day and to ab or leg or cardio instead..oops) so really focusing every last move on them made me realize how much work I have to do. Anyway, here's what he put me through:

First round of exercises:      1. Burpees + jump [up onto a step thing]  (15 reps round 1, 12 round 2, and 10 round 3)      2. Kettlebell swings (not sure what weight) (15, 12, and 10 reps)      3. Squat + overhead barbell press (also unsure of the weight) (15, 12, and 10)      

Second round of exercises:      1. Lying upside down on inclined bench: chest press, sit up, shoulder press (8lb dumbbells) (15, 12, and 10)      2. Row [left arm], row [right arm], push up (using 8 lb weights). Got really weak at this point, and I did 10, 6, and 5      3. Elbows to hands inclined plank, 6 leading with right arm, 6 leading with left arm. Did this 3 times.      4. Using an elastic band, stood with arms stretched in front of me and twisted to the left. Did that 15, 12, and 10 times on each side.

I would do each exercise one time through, then repeat until the list was finished. This was pretty tough for me. As I said, I never really focus my arms. Well, here we go! FOCUS. Boom. 

Also did 30 minutes of cardio on the elliptical.  Went about 3 miles in that time and burned 300 calories. I guess three is my lucky number today? And I also added in an extra ab workout that my friend and I did together. So basically, my abs and arms are both on fire... Ab routine:      1. Dumbbell crunch (held it in front of us while doing situps); 3 sets of 15 reps.      2. Reverse oblique crunches ; 3 sets, 12 each side      3. Exercise ball side crunch; 3 sets, 10 each side      4. Elbow plank; held for 1 minute, rest for 30 seconds, held for another minute.

Workout for today was LIFTING WOO. Arms day = arm death. 

Cardio: jogged to and from the gym. Just a little over a mile each way. Did a much better pace on the way home, AND my calves didn't hurt. I iced them for 30 minutes yesterday so I'm sure that helped?  

Lifting (4 sets of each exercise, 12 reps each):

     1. Standing row ; 10lbs each hand      2. Bicep curls; 10lbs each hand      3. Incline dumbbell fly; 10lbs each hand      4. Dumbbell bench press; 10lbs each hand (one day i'll be brave enough to use a bar. baby steps, my friends.)      5. Side lateral raise (these babies burned!); only 4 total reps with the 10lbs, had to decrease to 5 and that STILL killed. I have weak shoulders..      6. Overhead tricep extension; one 12 lb dumbbell held by both hands      7. Back extension; 10lb plate

Obligatory end of month post:

I know I've slacked this month. BIG TIME. I can't count the days I worked out on both hands. =\ Back in February I worked out 4-5 times a week, EVERY WEEK. Then bad things happened. School got hard. My grades dropped. I needed to make a change. So I reduced my workout time to twice a week. My grades have drastically improved! But now my body is not where I had wanted it to be by this point. I haven't taken progress pictures, and for good reason. Even though I've been eating healthy (I almost don't even look forward to cheat days anymore!), there has been no progress physically. Well, school is out in a week, and I have the rest of May to get my butt in gear for bikini season. I CAN DO THIS.

Going to the gym with my boyfriend helps. Neither of us really wanted to go but we did anyway and it's little decisions like this that make things easier. 

So, if you're like my and you're struggling, DON'T GIVE UP. We have more than enough time to do all the things we want to in the world. If you truly want to see changes and you truly want to FEEL better: KEEP GOING. We CAN do this! 

Workout Warmup:  jog/walk to the fitness center.       Time: 16 minutes, 22 seconds      Average speed: 5.1 mph      Max speed: 10.1 mph (!!!!)

Upper body Lifting Session:      1. One arm rows  (12lbs x3 sets, 10lbs x 1 set)      2. Back extensions (10 lbs, 4 sets)      3. Dumbbell Pullover (12lbx x 1 set, 15lbs x 3 sets)      4. Alternating dumbbell bicep curls (12lbx x 2 sets) TURNED INTO Alternating dumbbell HAMMER curls (12lb x 1 set, 10lb x 1 set)      5. Alternating dumbbell shoulder presses (12lb x3 sets, 10lb x1 set)      6. Tricep kickback (12lb x3 sets, 10lb x 1 set)