Tuesday, June 21, 2011

What I Did For A Workout Today

I worked out at Obie's Fitness tonight, which is located in Westbrook, just down the hall from the Stockhouse Station (and pictured above). I was in a workout funk for a little bit, but finally snapped out of it yesterday. I was so drained starting Wednesday of last week and I knew I had to rest. The days I didn't lift, I'd do cardio and the days I didn't do cardio I'd just lift. I did, however, take Sunday off completely and I think that cured me. One thing I've learned while working out is to listen to my body. Whenever I feel super fatigued, I don't push myself and instead I let my body rest. Your body does need that from time to time. The rest is great fuel to jump start your next workout session and give it your all.  

I worked hard with my trainer last night doing shoulders and abs. This morning I woke up and started my day off with week two of Insanity, which is produced from the makers of P90X - Beach Body! I started Insanity last Monday and I really like it. I did miss Wednesday and yesterday's session, but plan on making them up either by doing it on a Sunday (Insanity is a 6-day workout) or just tack it on at the end of my two-month session. Insanity is pretty much all cardio with some core resistance, plyometrics, and stretching. It's a two-month program. The first month is supposedly the easier of the two months. I'm excited to get to the second month to see how insane that one is! I perform Insanity in the mornings. It's a great way to start my day and wake me up! After work is when I lift. I've already seen some difference in my lower half and my core. I feel tighter and I believe my body fat is going down again. Of course my diet is much better, too. It all goes hand in hand! 

Tonight I trained legs, heavy. I started out with a warm-up set of squats, making sure I focused on pushing through my heels so I really targeted my glutes. The area I really would like to focus on and build up is my glutes and legs. I plan to train them heavy one day and about three days later train them light. Eventually, I'll be exactly where I want to be. 

After my set of warm-up squats, I added weight on the bar and proceeded to perform 4 sets of 10 reps all with about 30-40 seconds rest. 

From there I did:

Leg Press - I performed a set of 10 reps with my feet placed lower on the platform and toes pointed out. Then I performed 5 unilateral (one-legged) leg presses on each leg. On my next set I increased to 12 reps with my feet placed higher and toes pointed out, again repeating the 5 unilateral leg presses. My third set was 15 reps of leg presses (lower and toes out) and 5 unilateral. My last set was 15 reps (higher and toes out) and 5 unilateral. 
10 reps with 5 unilateral
12 reps with 5 unilateral
15 reps with 5 unilateral
15 reps with 5 unilateral

Leg Extensions - I started out with 20 reps and low weight. I increased my weight and went for 15 reps. Increased again and went for 12 reps. My last set I increased again and went for 10 reps. 

Lying Leg Curl - Here I started with low weight and went for 15 reps. Increased my weight and went for 12 reps. Increased for 10. And increased for 8. I really pushed myself on these and the leg extensions. I felt the burn!!

Cable Kickbacks/Side Lunges/Fire Hydrant - I superset these. I did cable kickbacks with side lunges and then switched to cable kickbacks and fire hydrants. Looks like this:

Cable Kickbacks - 12 reps
Side Lunges - 10 reps with medicine ball

Cable Kickbacks - 12 reps
Fire Hydrant - 15 reps on each leg

Repeat twice more. 

Seated Calf Raise/Standing Calf Raise - I also superset these. 

Seated Calf Raise - 20 reps
Standing Calf Raise - 20 reps

Repeat twice more. 

Back Extensions - Instead of focusing on lifting with my lower back and working that, I lifted with my glutes and really squeezed them at the top. I performed 4 sets of 12

I also stretched for a bit toward the end. I want to become more flexible and I will with time! 

Immediately after my workout I drank my Myofusion Milk Chocolate protein shake with water and ate 25 gummy bears to help restore my glycogen levels. 


  1. Hey Magen! I have to tell you "WOW!"!! You've done an excellent job getting back into shape. I never knew you were really "out of shape" until I saw your before pictures. I'm still trying to lose this baby weight and am having the hardest time. It's so hard to try to find the time to work out with a FT job and the baby. I also have a lot of trouble eating during the day with work since I'm on the phones and it's nonstop calls...so I end up having a protein shake, which takes me all morning to drink, maybe a yogurt and then supper. I know that's not good at all for my metabolism. Do you have any hints? Also, I was wondering if you knew the answer to this...I run during my breaks on my treadmill. I do 10 minutes in the morning, 10 minutes during my lunch break and then 10 minutes for my afternoon break. Is that helping my body at all breaking it up that way? It's the only time I have to do any type of workout right now, unfortunately...

  2. Thank you Marrianne!! I'm sure you definitely have your hands full and can barely get to exercising, but it can be done, you just have to find the time. I am always reading about women who work full-time jobs and are moms and are still able to do it. It might take a bit more work and motivation for women (you) to do that, but you can do it! If that means waking up a half hour earlier or staying up later, you can do it. It sounds to me you have the gist of what it takes to get your metabolism up and running. Seeing as how you are always on the phones and can't really get up to break and get something to eat, I'd try to keep protein shakes nearby as well as packets of tuna, almonds, and lots of veggies (things like that). Filling up on stuff like that is good for you. I'd try shooting for eating about 5-6 meals a day around 300 or so calories in each meal. Increase your water intake, too, because that will definitely help. Try to be mindful of whether or not there are sugars and carbs in your foods. Keep those to a minimum. I generally eat like this - one egg and four egg whites with 1/4c of oatmeal and some berries; protein shake with berries; tuna or tilapia or haddock or chicken with veggies and either brown rice, sweet potato, or rice cakes; fat-free cottage cheese with almonds; workout and after immediately drink a protein shake and eat 25 gummy bears; tuna, tilapia, haddock, salmon, bison with a small salad. if i'm hungry before i head to bed i'll down a protein shake. i hope this helps you out!

    honestly breaking up your cardio like that throughout the day is still effective as if you'd do 30 minutes straight of it. so there's nothing wrong with what you're doing, but try to switch things up, too. you could end up burning a lot of calories in just 10 minutes. i'd warm up for a couple of minutes and then do HIIT cardio (high intensity interval training). set the treadmill at its highest speed and sprint for 30 seconds to a minute and then drop it to a jog or walk for 30 seconds to a minute and keep repeating this until the end of your workout. guaranteed you burn more fat this way. the key is to always switch it up so your body is always guessing. this will help burn more fat.

    let me know if you have any other questions. thanks for writing! good luck YOU CAN DO IT!

  3. Thanks so much for the response!! So it seems I'm on the right track, I just have to make a few changes and commit a bit more than I am. I'm glad to hear that breaking up my running does help, but I will mix it up a bit now!


  4. You got it! Keep me posted! Good luck :)