|Back at the Sport Fit for another good workout|
It was a good workout though and it was really not crowded at the Sport Fit -- I saw one of their trainers with a client, so they apparently get the New Year's Resolutionaries like Planet Fitness, but they don't seem to make the place as unmanageably crowded as at Planet Fitness.
Thursday, January 7th's, workout was:
- Core Stabilization - 3 x 45 seconds - I can definitely feel these in my core as I'm doing them, in a very good way. I went up to 15lbs from 10 last time (using a kettlebell) and that worked well. Probably better than increasing the time would have.
- Rolling Side Plank - 3 x 10 - These are definitely improving as well, It's amazing what a difference it makes just in how I place my arms. It makes it a lot less strain on my shoulders and makes it more possible to feel like I'm moving my whole body as a unit. For J#6 I might go up to 12 per set, just to end really strong.
- Dumbbell Push Press - 3 x 7, 5, 5 - I had myself down for three sets of five, but kind of got ahead of myself on the first set. Which was kind of a mistake because the other sets were *really* hard and felt like strain. Three sets of five would have been a lot better. I used a pair of 25lb dumbbells, which is what I've been using for a while, if I remember right.
- Alternating sets of:
- Single-leg Dumbbell Deadlifts - 3 x 8 - I'm still using a pair of 25lb dumbbells for these because I hadn't written down that I was thinking of going up and just totally forgot. Whoops. I did increase the intensity by doing them *fast*, which worked out well.
- Push-Ups - 3 x 8 - I think the bench I was using at Sport Fit is lower than the ones at Planet Fitness, which is good because I was looking for a lower surface. Not a lot lower, just a bit, so I was still able to go pretty fast with them which was good.
- Alternating sets of:
- Squats (Dumbbell) - 3 x 8 - I increased the weight on these to a pair of 45lb dumbbells (from a pair of 40s). Holy kittens were they heavy. I was able to make my reps, but holding the weights was really hard.
- Standing YLTWI Raises - 3 x 8, 8, 5 - These were ridiculously difficult. Staggeringly difficult. I barely made my first set with a pair of 5lb dumbbells, which I've been using this whole phase. For the second set, I went without weights and those worked out okay. If they hadn't, I was going to skip the third set entirely, because they were so hard and I really felt like I was over-straining my upper back. For the third set, I went back to the 5lb weights and did 5, which was really difficult but I was able to do it. There was no way I could have done a third set of 8. I am not really positive why these were so hard except possibly the very heavy weights I was using for the squats.
- Cardio - I didn't do any Intervals of Insanity, but I did spend 10 minutes on the treadmill before I started working out. According to the treadmill, that was 170 calories burned. Which may be right.
It was a good workout. Patrick wasn't feeling great and was a bit overwhelmed by the entirely different workout space, but I had a great workout. I really really like the Sport Fit -- it's just very comfortable and I really like the vibe there -- the people talk to each other in super friendly ways and it just feels very homey and comfortable.
After Thursday's workout, our next workout was scheduled for Saturday and planned to go to the Sport Fit again. That'll be my next post. :D