i had the most garbagey workout ever yesterday. it's been a while since ive said that and at first, admitting to yourself that you made the mental decision that your body is physically unable to perform the work is tough.
but i think my pms combined with my am spike shooter consumption mixed with my irritable mood and apathy had me waltzing into the gym saying "eh do i wanna work shoulders and abs or do plyos? should i do plyos since my legs are so effin sore from sunday? hmmmm..." i had no plan....
so i decided shoulders and abs
shoulder circuit:
standing with 10lb dumbbells in each hand - (all sets performed with 10 reps)
shoulder press
alternating front lateral raise
bent over rear delt raise
alternating side lateral raise
palms-facing shoulder press
rest 30 seconds.
repeat circuit.....5 times.
my shoulders burn today but it was half assed in my mind. well, compared to the volume of work i enjoy doing. i just wasnt feeling "it" yesterday. i then did some abs....
hanging leg raise with 12.5lb dumbbell between feet - 3 sets of 20 reps
decline crunch with 15lb dumbbell raised overhead.....i was feeling weak so i did 3 sets of 11 reps
reverse decline crunch with 12.5lb dumbbell between feet - that was HARD!! so i did 1 set of 11 reps
then i did cardio....half assed the bike for 13 minutes and 41 seconds. i did a moderate pace and resistance but i know again, the volume and intensity i am used to. i just gave up. im not superwoman and it's OK if i have a crap workout. instead, i floated like a ghost out of there, went to a lil food joint and got some nuts and an apple and a diet sprite. i felt better. then i ate thai food for dinner - kept the portions under control and had plenty of veggies (yes with sauce and did NOT feel bad about it) - omfgyumyumyum
and it was OK. i was just having an OFF day. a few of those a year doesnt mean im getting weaker. it just means im human!
but i think my pms combined with my am spike shooter consumption mixed with my irritable mood and apathy had me waltzing into the gym saying "eh do i wanna work shoulders and abs or do plyos? should i do plyos since my legs are so effin sore from sunday? hmmmm..." i had no plan....
so i decided shoulders and abs
shoulder circuit:
standing with 10lb dumbbells in each hand - (all sets performed with 10 reps)
shoulder press
alternating front lateral raise
bent over rear delt raise
alternating side lateral raise
palms-facing shoulder press
rest 30 seconds.
repeat circuit.....5 times.
my shoulders burn today but it was half assed in my mind. well, compared to the volume of work i enjoy doing. i just wasnt feeling "it" yesterday. i then did some abs....
hanging leg raise with 12.5lb dumbbell between feet - 3 sets of 20 reps
decline crunch with 15lb dumbbell raised overhead.....i was feeling weak so i did 3 sets of 11 reps
reverse decline crunch with 12.5lb dumbbell between feet - that was HARD!! so i did 1 set of 11 reps
then i did cardio....half assed the bike for 13 minutes and 41 seconds. i did a moderate pace and resistance but i know again, the volume and intensity i am used to. i just gave up. im not superwoman and it's OK if i have a crap workout. instead, i floated like a ghost out of there, went to a lil food joint and got some nuts and an apple and a diet sprite. i felt better. then i ate thai food for dinner - kept the portions under control and had plenty of veggies (yes with sauce and did NOT feel bad about it) - omfgyumyumyum
and it was OK. i was just having an OFF day. a few of those a year doesnt mean im getting weaker. it just means im human!