I had such great time at my first session that I returned the next morning (after a 45 minute training run) for back and biceps Thursday!
|Headband - lululemon, tee - Nike, |
turquoise high impact sports bra - Nike,
jacket - lululemon, pants - Old Navy,
Nike Frees and Nike socks
First, Jared had me doing band assisted pull-ups. I have a goal of doing one unassisted pull-up by the end of 2011. I learned something new from Jared: the weight-assisted pull-up machine is not as effective a means of building up to "real" pull-ups (insert joke about big-girl panties here). Bands are better than the weights because they more closely simulate the movement used in un-assisted pull-ups, particularly in how they utilize your core. And hey, anytime you can incorporate core work into your other moves, go for it! We did 4 sets of "as many as you can." Turns out, my form on this stuff is pretty poor, too. I do this weird scrunching up of my right shoulder to force through the move. We decided for now I should use more assistance and focus on getting my form down pat. This will help me ward off injury and ultimately build strength for when I'm an unassisted pull-up champ.
Next we tackled a circuit of 4 excercises (3 sets of this circuit, resting briefly between sets):
- Short bar/barbell row (8-12 reps of 50-60 lbs, focusing on keeping abs solid to protect lower back, palms facing up)
- Kettlebell snatch or clean? Not sure exactly what this one is called...(8-12 reps of 22 lbs)
- Bent-over Y raise (8-12 reps of 5 lbs)
- T raise - like the Y raise, but arms go straight out to the sides, hand position is different: at the high point of the raise, pinkies are nearest ceiling, thumbs pointing down (8-12 reps of 5 lbs)
- Seated cable face pull - didn't see a seated version, but you get the idea (15 reps of about 20 lbs)
- Twenty-ones (fancy-pants alternating bicep curls) - this one was crazy. Hold weights in front of you, palms facing up, forearms parallel to the floor.
- Keep left arm at the 90 degree angle. Lower right arm till perpendicular to floor, then curl back up only till level with left forearm for 7 reps, then repeat on left side.
- Keep left arm at 90 degree angle. Curl right arm up to shoulder height, then lower back only till level with left forearm for 7 reps, then repeat on left side.
- Keep left arm at 90 degree angle. Lower right arm down till perpendicular to floor, then curl all the way up to shoulder height for 7 reps, then repeat on left side.