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2.9.12 workout "B"

2/11/2012

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Since I vary my workouts within each week with an "A" routine and a "B" routine, my muscles get a workout to which they must adapt (instead of "figuring out" which can lead to them getting into a non-productive rut).  If on one day I perform an exercise as a bilateral movement (both sides of my body working in unison such as with a squat or bench press), the next workout will be a similar exercise done as a unilateral movement (eg: Single Leg Squat w/ Rear Leg Elevated or Alternating Single Arm Chest Press).  With this alternating of routines/exercises, I am not only getting stronger, but I am also more "functionally" sound as well. (One definition of Functional Fitness may be: Performing tasks in training that replicate the movements found in life).  I'm not in this to lift a bunch of weight; I'm in this to be able to move through life in a strong, enduring way without undue fatigue.

Thursday's "B" Workout:
Warmup and Movement Prep: 3 min brisk treadmill walk, arms pumping;  various movement prep exercises (one of these day's I'll do a short demo video for these).

Core: 30 min. Core Conditioning class, then TRX Planked Mtn. Climbers 3s x 10r x bodyweight and TRX Suspended Oblque Crunches (feet in straps) 3s x 10r x bodyweight.

1A- Step Ups (8 risers under each side of step bench): 3s x 8r ea leg x 20# dumbbells (dbs)
1B- Incline Alternating Bench Press 3s x 8r ea arm x 25# dbs

2A- Sgl Arm Bentover Row 3s x 8r ea arm x 25#dbs
2B- Sgl Leg Romanian Deadlift 3s x 8r ea leg x 30# dbs
 
3A- Sgl Arm Cable Face Pull 3s x 8r ea arm x 22.5# dbs
3B- TRX Standing Rotations 1s x 8r ea side x bodyweight (didn't love these, so I only did one set;  they just weren't what I felt I needed today.)
3C- Lateral DB Raises (shoulder) 1s x 8r x 12.5# dbs
3D- Front and Lateral Raises (shoulder) 1s x 8r x 12# dbs

*Reflecting on the shoulder exercises, I don't use any heavier weights at this point because I do these slowly.  It's time under tension on these for me right now.  I vary my workouts in this manner as well.  Sometimes I use a slower lifting tempo... sometimes a quicker lifting phase and a slow lowering phase.  Just another way to keep your muscles adapting.

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    Teri is an AFAA Certified Personal Trainer who specializes in working with women of all ages.  She is also a strength training and group fitness instructor. In addition to teaching group exercise classes and leading both small group and one-on-one personal training sessions, Teri is committed to maintaining and excelling in her own personal strength training workouts and knowlege of such.  In her spare time, she researches fitness and nutrition through various media and clinics (and a little help from her fellow personal trainers!).  She hopes to pass on her knowledge and experience to help others attain enhanced health and fitness.

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