Hey y’all! Hope your Monday was fantastic!
So tonight I wanted to share with you lovely people what my typical gym day looks like! Let’s go!
I woke up this morning thinking that I was going to drive my parent’s to my dad’s doctor’s appointment, but instead my mother urged me to stay home and said she would be okay driving him.. as my mother wished. I thought… Well, let’s get some sweat in. I handled an errand, and my brother accompanied me to our neighborhood gym. For starters, the gym receptionist was actually friendly – she usually has a bit of an attitude towards me for whatever reason.. all I ever do is smile and greet her. I am in no way complaining! Maybe she read my blog post from yesterday.. she put a little love in her heart. 😉 Okay, so my gym days consist of about an hour and a half of weight training and with running about two hours. I typically start with weight training first. I do this because I would rather have my run be one of endurance and mind over matter – so when I strength train first, I build muscle, get my heart rate up for my run, tire myself out and still push through a run.
I am going to give you all a rough overview of the machines and then I’ll break everything down by reps/sets.
The first machine that I work on is the cable machine. This piece of equipment intimidated me at first because of the complexity of it (or so I thought) and the fact that the majority of people that use these machines are males.. and they all gather together and it is just somewhat uncomfortable when you as a female don’t understand how to use the machine. Thankfully, I have a brother who regularly goes to the gym with me so he showed me the ropes, at least of that workout machine. Thanks Gee! The cables are utilized for arm workouts and even oblique workouts. When it comes to this machine, I focus on biceps, triceps and back shoulder muscles.
After I get a good sweat going on the cable machine, I will work out my back on this nifty piece that lingers next to the cable machine….
And then comes the fun part, weighted squats! This actually was SO exciting for me because today I PRed at 170 pounds; I typically squat 135 pounds! Woop woop! BUT when I first started squatting, I was only able to squat 65 pounds. Hard work pays off!
Next up: Situps! How can we forget about the ONE exercise that everyone loves!? I do not like sit-ups, but they are classic and they DO work. I typically do sit-ups on a bench and have my brother stand in front of me, toss a medicine ball to me as I am reclining back and as I come back up, I toss the ball upright to him.
After my round of sit-ups, I will get to running on the treadmill BUT more so than not I am outside running. I will usually do three miles or 30 minutes, whichever I feel like doing that day. Three miles for me is about 26 minutes, so I mean doing 30 minutes is typically what I average. Now, if I am interval training on the treadmill then I will run a shorter distance, but quicker; it all depends on what I have planned for that day! I end with chocolate milk. 🙂
Now for the breakdown:
Cable Machine Rows: 40 lbs x 15 reps x 5 sets
Cable Machine Triceps: 50 lbs x 15 reps x 5 sets
Cable Machine Biceps: 40 lbs x 15 reps x 5 sets
Back Machine: 20 reps x 4 sets
Weighted Squat Machine (Smith Machine): 135 lbs x 10 reps x 7 sets
Weighted Squat Machine Calf Raises: 135 lbs x 10 reps x 4 sets
Medicine Ball Sit Ups: 15 reps x 5 sets
Running: 3 miles or 30 minutes
Interval Running: 5 min. warm up, 5:30 sprint, 6:00 jog, 6:30 sprint, etc. for 2 miles
So now that I have shared what I love to do at the gym, what is your form of exercise?
Thanks for taking your time to read this. 🙂