4WBW: Week 2: Day 8

Exercise & Fitness

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 8: Upper Body

  1. Barbell Bench Press (3 sets; 10/12/15 reps)
  2. Dumbbell Flye (3 sets; 10/12/15 reps)
  3. Barbell Bent-Over Row (3 sets; 10/12/15 reps)
  4. Lat Pulldown (3 sets; 10/12/15 reps)
  5. Overhead Dumbbell Press (3 sets; 10/12/15 reps)
  6. Dumbbell Lateral Raise (3 sets; 10/12/15 reps)
  7. Barbell Biceps Curl (3 sets; 10/12/15 reps)
  8. Machine Preacher Curl (3 sets; 10/12/15 reps)
  9. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps)
  10. Rope Pressdown (3 sets; 10/12/15 reps)
  11. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 1: Day 5

Exercise & Fitness

Week 1: Full-Body Split

The premise this week is that we will be working all major bodyparts in each workout.

Day 5: Full Body

  1. Dumbbell Bench Press (3 sets; 8/10/12 reps)
  2. Lat Pulldown (3 sets; 8/10/12 reps)
  3. Overhead Dumbbell Press (3 sets; 8/10/12 reps)
  4. Leg Press (3 sets; 8/10/12 reps)
  5. Lying Leg Curl (3 sets; 8/10/12 reps)
  6. Rope Pressdown (3 sets; 8/10/12 reps)
  7. Barbell Biceps Curl (3 sets; 8/10/12 reps)
  8. Standing Calf Raise (3 sets; 8/10/12 reps)
  9. Crunch (3 sets; 15 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 1: Day 3

Exercise & Fitness

Week 1: Full-Body Split

The premise this week is that we will be working all major bodyparts in each workout.

Day 3: Full Body

  1. Dumbbell Bench Press (3 sets; 8/10/12 reps)
  2. Lat Pulldown (3 sets; 8/10/12 reps)
  3. Overhead Dumbbell Press (3 sets; 8/10/12 reps)
  4. Leg Press (3 sets; 8/10/12 reps)
  5. Lying Leg Curl (3 sets; 8/10/12 reps)
  6. Rope Pressdown (3 sets; 8/10/12 reps)
  7. Barbell Biceps Curl (3 sets; 8/10/12 reps)
  8. Standing Calf Raise (3 sets; 8/10/12 reps)
  9. Crunch (3 sets; 15 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 1: Day 1

Exercise & Fitness

Today is the first day of my 4 week lifting program!

Week 1: Full-Body Split

The premise this week is that we will be working all major bodyparts in each workout.

Day 1: Full Body

  1. Dumbbell Bench Press (3 sets; 8/10/12 reps)
  2. Lat Pulldown (3 sets; 8/10/12 reps)
  3. Overhead Dumbbell Press (3 sets; 8/10/12 reps)
  4. Leg Press (3 sets; 8/10/12 reps)
  5. Lying Leg Curl (3 sets; 8/10/12 reps)
  6. Rope Pressdown (3 sets; 8/10/12 reps)
  7. Barbell Biceps Curl (3 sets; 8/10/12 reps)
  8. Standing Calf Raise (3 sets; 8/10/12 reps)
  9. Crunch (3 sets; 15 reps)

I used 10# dumbbells for the Dumbbell Bench Press, Overhead Dumbbell Press, and Barbell Biceps Curl (the gym doesn’t have barbells, so I improvised). I did 70# for the Lat Pulldowns, 145# for the Leg Presses, 80# for the Lying Leg Curl, and 48# for the Rope Pressdown.

The Rope Pressdown exercise was a lot harder than I thought it would be.  I think on Wednesday I’m going to down to a slightly smaller weight, just to make sure I’m exercising with correct form. It really was a struggle. There’s not one of these exercises which failed to make me work for it – which is good! The Calf Raises also surprised me with how difficult they were! I know I’m really out of shape, but calves used to be my thing! Lat Pulldowns were again my favorite – no real surprise there.

I had a class today at work, so I got off a little later than usual. I was only able to workout for 30 minutes before I had to go to my Yoga class at the NCAC. The Yoga class will run every Monday for 45 minutes. After Yoga, I went back to the NCRC and finished by lifting routine (#7-#9). When I was done, I popped on an elliptical for 10 minutes or so, then packed up and headed home.

It’s now almost 11 pm, and I really don’t feel too sore yet. My feet a little from the Calf Raises, but that’s about it. I’ll see how I feel tomorrow morning!

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4 Week Beginner’s Workout

Exercise & Fitness

Inspired by my friend, Wimberly, I am going to be starting a lifting routine starting next Monday.

I think I’m going to try Muscle and Fitness’s 4 Week Beginner’s Workout.

The program consists of 4 weeks, each one with a different focus.
Week 1: Full-Body Split
Week 2: Two-Day Split: Upper & Lower Body
Week 3: Three-Day Split: Push, Pull & Legs
Week 4: Four-Day Split: Full Body

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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Go Wild 2017: Friday – Early Morning

2017, Go Wild

The first full day of Go Wild!

Early Morning Turn-Out
I was only listed on the volunteer schedule from 12 pm to 10:30 pm on Wednesday for unloading/swag duty, but had checked in with Stephanie on Wednesday night and found that her calendar had me listed as working on Friday as Saturday as well, in addition to the all-hands-on-deck events (#swagfairy!).

All volunteers were to meet at 6:45 am at the ballroom for a run-down of how the day was going to go. I was excited to put on my Team Wild T-shirt and get ready for the day. I tried to coordinate with some grey eyeshadow, but it ended up looking odd. Kinda like the 70s blue eyeshadow debacle. Oh well. I cannot make-up. Usually, I barely manage to girl. I need lessons on how to be girly.

Rachel had headed down to the ballroom earlier, to get a place in line. Julia and I went to the ballroom and waited with all the other volunteers in the ballroom lobby, while an ever-growing line of attendees sat in a long snakey line in the lobby to the lobby (or whatever they called it).

I’m getting my days confused a bit at this point, but I think it was this morning, after we had our meeting and got our assignments, that the volunteer group went outside with the photographer to the patio and took a group shot of all of the volunteers. Looking at the photo (which I haven’t seen yet), I should be on the left-most side in the second row from the front. Yay for being short!

I was assigned to Spirit duty. Since I was too short to fit into the llama suit, I was going to be tossing beach balls into the crowd. Kemy and I ran down to the Ryman room and grabbed all the beach balls and carried them back to the ballroom. Correction: Kemy grabbed 4-5 garbage bags full of the smaller beach balls while I could only manage ONE GIANT beach ball. She had like 30 and I had 1. It was a little awkward to carry, so I held it over my head and danced with it as we passed the attendees waiting to enter the lobby at 8 am. I may have even dribbled it a little. We set the beach balls in the conference room and went about seeing where else we could help out last minute, while waiting for the conference to begin and everyone to come in.

I took this time to take a photo of Every. Single. Table. I didn’t get a chance to do this last year, because when the doors open, everyone floods into the room and you are consumed with finding your friends and figuring out where to sit (with your friends). By the time you have a seat, it’s hard to see all of the tables because of everyone already sitting at them. And usually there’s not a lot of time before the conference itself starts.

Sorry (not sorry) for anyone with a slow internet connection. There’s going to be a LOT of photos! Here are ALL of the tables! Enjoy!

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Finally, it was time! The music was playing, the llama was on stage, I was dancing with my beach balls, and excitement was thick in the air! The doors opened and everyone started streaming into the room!

To be continued….