Monday, December 12, 2011

Lightening up

It’s time to lighten up. Physically and mentally.

Physically: I’ve been keeping my lower extremity lifts lighter and increasing the reps. And I’m feeling the burn. This week is the 7th week in the Jamie Eason Live Fit trainer that I’m working through, and it’s time to start tracking calories again. Plus my newest jeans are getting a bit snug for dancing.

Mentally: More sit coms and less country music videos on television. More hip hop and less Tool on the radio. More traveling light. My faith’s been slightly more than shaky the past several months, heck 6 months if I’m honest, yet when I was packing up books to cart to goodwill (I’m also lightening my physical baggage – cleaning my house of unnecessary“stuff”) and I ran across the book Traveling Light by Max Lucado. In the first couple pages were these words,

“Somewhere between the first step on the floor each morning, and the last step out your door, you grabbed some luggage. The bags we carry are not made of leather; they’re made of burdens. The suitcase of guilt. A sack of discontent. You drape a duffel bag if weariness on one shoulder and a hanging bag of grief over the other. Add a backpack of doubt, an overnight bag of loneliness, and a trunk of fear.”

No wonder the physical therapist last year said my upper traps were out of proportion to the lower, causing my shoulders to roll forward, and resulting in impingement. I carry all of my burdens on my shoulders. Time to let some go. Time to laugh a little more and cry a little less. Time to do more dancing and less hiding out in bed. Time to be grateful that my legs can still lift heavy, and that if I am careful I don’t have to stop the upper body lifts completely.

Sunday: Legs
Cable kick back 20# x 20, 35# x 15, 15
Cable hip adduction 20# x 20, 25# x 15, 15
Cable hip abduction 20# x 20, 25# x 15, 15
Lying leg curl 55# x 14, 14, 62.5# x 10
Sitting calf raise 110# x 12, 110# x 15, 135# x 12
Standing calf raise 165# x 20, 215# x 20, 20
SLDL 115# x 15, 135# x 12, 165# x 10
Zumba – 60 minutes
DB one leg split squat 30# x 10 (each leg) x 3
DB lunges 30# x 10 (each leg) x 3
Seated leg curl 135# x 10, 8, 7
Seated leg extension 150# x 10, 10, 155# x 7
Wide stand seated leg press 185# x 15, 205# x 12, 12

Monday: Arms (supersets)
DB alternating hammer curls 15# x 10, 10, 10
Seated tricep extension 20# x 21, 22.5# x 20, 15
DB alternate bicep curl 15# x 3 x 12 (4 reps while opposite arm was flexed x 3)
DB skull crushers 15# x 12, 10, 12
BB curls 30# x 18, 15, 15
Triceps kickback 15# x 3 x 20
Incline DB curl 15# x 15, 15, 13
Cable 1 arm triceps ext (underhand) 15# x 3 x 12 (each arm)
Cable 1 arm triceps pressdown 20# x 15 (each arm), 25# x 15, 15

1 comment:

  1. "Mentally: More sit coms and less country music videos on television. More hip hop and less Tool on the radio. More traveling light"

    Amen darlin!

    Hope you have a great day & an AWESOME weekend!