It's been since last Thursday since I have "blogged" and I am sure some of you are in deep withdrawal. So lets cut to the chase today. Here are our workouts from Tuesday and Saturday from last week. Kyle has been super busy at work, so I decided to post this today without him, so we don't fall too far behind with this whole workout blogging thing.
Remember: Each exercise has 45 seconds rest in between.
1st Round
swiss ball squats* (with 25 lbs weight) 8 reps
2nd Rounds
swiss ball squats (with 25 lbs weight) 8 reps
chest press (75 lbs) 8 reps
3rd Round
swiss ball squats (with 25 lbs weight) 8 reps
chest press (75 lbs) 8 reps
leg curl (85 lbs) 8 reps
4th Round
swiss ball squats (with 25 lbs weight) 8 reps
chest press (75 lbs) 8 reps
leg curl (85 lbs) 8 reps
trap 3 raise (3 lbs) 12 reps each side
5th Round
swiss ball squats (with 25 lbs weight) 8 reps
chest press (75 lbs) 8 reps
leg curl (85 lbs) 8 reps
trap 3 raises (3 lbs) 12 reps each side
shoulder rotation (5 lbs) 10 reps each side
On Tuesday we had some extra time so we were able to add a core exercise that I am not exactly sure how to explain. Stay tuned.
*Note: Swiss ball squats go like this:
Each Rep=
all the way down, 1/4 of the way up, all the way back down, all the way up.
I really enjoy these types of workouts. Since we typically see each other twice per week, we usually stick to full body workouts. One of the things I have noticed about training with Kyle is he is a real stickler (spelling?) for form and technique, which I hope all personal trainers are. I find that while he corrects my technique when we train together, it actually transfers over to my workouts when I am by myself. Yay, yet another benefit of personal training.
I've made some, I guess I will call them nutritional mistakes this week. For example I have consumed a large quantity of peanut butter this week. Like spoonfuls and spoonfuls of glorious peanut butter. Kyle and I have been discussing doing a food journal, which I have done before and would probably benefit from doing again. For the most part, my eating has been very good. I haven't been on the road as much the last few weeks, which has allowed me to prepare a lot more of my meals and prepare snacks. Which means lots of lean protein, veggies galore & nuts.
For those of you who don't know, now that I have finished 50 Shades of Grey I have started to read: The 150 Healthiest Foods on Earth, by Jonny Bowden.
It won't be a surprise to many that the first pages I flipped to were the ones about wine and chocolate. As I enjoy a glass of Chianti (my new fav) I will fill you in a little bit on what I have learned.
This is me drinking red wine and reading about about why
red wine is good for me.
This is not breaking news, but worth mentioning. Most things are pretty good for you in moderation as long as they are whole foods with minimum processing.
Anyways, wine contains resveratrol which is apparently one of the best anti-aging supplement in the world. It is also loaded with antioxidants and health promoting polyphenols that can potentially prevent heart disease. Red wine may also raise HDL ("good" cholesterol), pay help prevent blood clots and help prevent future heart attacks if you have already had one.
However, no one (except me) is encouraging you to drink alcohol. Dr. Bowden goes on to talk about how all of the antioxidants found in wine can also be found in fruits and vegetables and resveratrol can be found in dark grapes and boiled peanuts. (source: The 150 Healthiest Foods on Earth by: Jonny Bowden Ph.D., C.N.S.)
Yum.
It has only been in the last 3 or 4 years that I have started to enjoy red wine. I tend to only enjoy a glass or two per week. I definitely do not drink wine to "get drunk". I would highly recommend an awesome Chianti that I purchased this week. Agostino Petri da Vicchiomaggio Classic Chianti Italy 2008 Reserve $19.95. Maybe because I am a little older now or I don't drink very often, but when I go to the liquor store I find myself seeking out an employee and asking for a recommendation. I have no idea why I haven't always done this. The last two bottles of wine I have bought have been so awesome because of a recommendation.
Speaking of recommendations, if anyone has any wine suggestions, please let me know. I really enjoy trying new wines!
So the next time you enjoy a glass of wine with friends, family or alone you can "Cheers" to Resveratrol.
P.S. The next time you are bored google "french paradox". I had never heard of it.
P.P.S. For those who are wondering what a trap 3 raise is...
