“Boulders and Booty” Workout

Today, I finished the second week of this four week phase from Coach.  This workout is for shoulders, glutes, and forearms.  Odd combination, I thought.  And working glutes two days after legs – well that’s not exactly fun.  And I’ve never worked forearms separately.   I wish my shoulders would progress faster.  They look like they are growing, but the weights don’t progress very fast.  And this was probably too many sets.

Here’s what I did today. (Pay no attention to the later times – I stopped logging at the gym and put the last sets in after I got home.)

2/17/13  Overhead Press in Shoulders – I haven’t done these in a month.  My 1 rm is up 5 lbs.
2:52:47 PM  45 x 10
2:56:15 PM  55 x 10  Stopped to stretch low back
2:58:25 PM  65 x 5
3:00:24 PM  60 x 10

2/17/13  Arnold Presses in Shoulders
3:03:13 PM  20 x 10  Superset with face pulls
3:13:11 PM  25 x 10
3:13:13 PM  25 x 10

2/17/13  Face Pulls in Shoulders
3:13:52 PM  50 x 10
3:14:01 PM  70 x 10
3:14:04 PM  80 x 10

2/17/13  Shoulder Cable Super Set in Shoulders
3:14:13 PM  Cable Front Raise: 5 x 12  Cable Lateral Raise: 5 x 10  DB Rear Fly: 12.5 x 10
3:17:26 PM  Cable Front Raise: 7.5 x 10  Cable Lateral Raise: 5 x 10  DB Rear Fly: 12.5 x 10
3:24:56 PM  Cable Front Raise: 7.5 x 10  Cable Lateral Raise: 7.5 x 10  DB Rear Fly: 15 x 10  One arm at a time so I could spot my weak side

2/17/13  Weighted Bridges in Glutes & Hamstrings
3:32:08 PM  90 x 10  Giant set with reverse hypers and wrist rollers
3:35:30 PM  120 x 10
3:39:06 PM  140 x 10
4:36:04 PM  160 x 10
4:36:08 PM  180 x 10 PR

2/17/13  Reverse Hypers in Glutes & Hamstrings
4:36:22 PM  20 x 10
4:36:24 PM  20 x 10
4:36:26 PM  20 x 10
4:36:33 PM  30 x 10
4:36:34 PM  30 x 10

2/17/13  Wrist Roller in Forearms
4:39:17 PM  5 x 10  Up and down  = 1 set
4:39:19 PM  5 x 10
4:39:20 PM  5 x 10
4:39:21 PM  5 x 10
4:39:23 PM  5 x 10

2/17/13  Cable Reverse Curl in Forearms
4:39:45 PM  20 x 10
4:39:46 PM  20 x 10
4:39:46 PM  20 x 10
4:39:47 PM  20 x 10
4:39:47 PM  20 x 10

In other news… Hubby and I (but mostly Hubby) have started working on my book.  I want it to be an e-book.  Maybe something awesome will happen with it, but what I like best about it, is that it is a project he and I are doing together.   I want to fill it with motivational quotes using his photography.  Tips and encouragement from me.  Even if no one wants to buy it, and it’s a flop, it’s meaningful to me.  We are working on this together – each bringing our own strengths to the project.  In the beginning, he was unsure and apprehensive about what I was doing with this “bodybuilding” thing.  I want it to be focused on the emotional challenges of changing your life by changing your health.  There are so many resources out there about workouts and nutrition, but hardly anything about how to handle the mental game.  That’s what I’ve blogged about the most.  That’s been the thing that has been, and continues to be, the hardest part.  Maybe others aren’t so disciplined – heck, I wasn’t disciplined.  But the challenges faced with negative self-talk, relationships, friendships, work obligations, guilt…well those things are the hardest I think.


Filed under Arms, Bodybuilding Journal, Legs, My Lifting Log, Shoulders, Workouts

4 responses to ““Boulders and Booty” Workout

  1. Susan Howe

    I’m looking forward to the book! Great idea!


  2. Super excited about the book, Tammy!! 🙂

    And I am feeling for your shoulders! Ahhh!!!


  3. Good luck with your book. I think the two of you working together on that is awesome.


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