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Lifting Move of the Week: Good Morning!

Posted Dec 15 2010 6:41pm

I think I am still on mountain time or something. I overslept a little today. Normally I am at my gym by 7 am (no alarm) and today I woke up at 7:10! That’s pretty unusual.

I dressed quick and jetted on over. I did some unweighted moves for a warm up and then lifted.

Exercise Set/rep/weight Muscle worked
Barbell Squats 1 set of 10 at 65#

1 set of 8 at 75#

1 set of 8 at 85#

1 set of 6 at 90#

1 set of 4 at 100# !!!!!

Lower body
Seated Lat Row 3 sets of 10 at 55# Back
Barbell Chest Press 3 sets of 8 at 60# Chest
Captain’s Chair 3 sets of 10 Core
Stationary Lunge 3 sets of 10 each leg with 35# plate Lower Body
YTWL 3 sets of 4 (each letter) with 8# DBs (16# total) Shoulders
Nosebreaker 3 sets of 12 at 25# Triceps
Good Morning 3 sets of 10 at 55# Hammies and low back

There were 3 new people at they gym today, and one was a woman who did some serious lifting! She looked amazing and like she could kick my ass multiple times and not break a sweat. One of those times where you just feel totally inadequate standing next to someone, you know? I went up to her and said how nice it was to have another woman lifting in the free weight section. They apparently are switching to my gym and work out every morning. I probably won’t be able to make any videos at they gym now if that is the case.

I finished my workout and picked up John. Sometimes he starts walking to the gym to meet me, but it was 12 degrees this morning….brrrrrr…..

Stopped at Adirondack Coffee Cafe. I had a wheat bagel with cream cheese.

I was in a hurry this morning and didn’t eat anything before leaving for the gym, so I was pretty hungry for this puppy.  I can get away with that on a lifting day, but not if I do cardio.

Now on to the Lifting Move of the Week! The Good Morning . I have been trying and trying to get this on video and none have worked out well (or I look terrible, truth be known). It is an awkward-looking move, so I doubt I will have more success – so here it is ! This is great for the lower back and hamstrings. The key to this exercise is the pivot point you bend from. Always from the hips and not the waist. I show what not to do in the video as well.

I could probably straighten my legs a little more, but I tend to lock my knees, so I bend them a little more than other people might, FYI. The straighter your legs are, the more you feel it in the hammies.  Enjoy!

Remember yesterday was pantry staple day? I was so happy to get fresh fruits and veggies last night that I think I might have gone overboard.  Ooops!

I could not decide which fruit to have for lunch.  Finally decided on some clems!

I also tried a different tuna.  Chicken of the Sea.  Normally I get Bumblebee, but trying a different kind (less $$).  It seems more watery.

I finished with job #1 and job #2 didn’t have any work, so I was able to hop on the bike trainer and get in the cardio I missed from oversleeping today.  Gotta be flexible, right?

<insert unpictured latte here>

I think I made a mistake by buying some honey roasted peanuts at the store.  I had a couple handfuls while making dinner.

More fresh produce with dinner!  Well, the broccoli is frozen, but who’s counting?

I topped my pork burger with A1 instead of hot sauce to change things up.  I’ve never felt so alive!

I’ll be working some tonight with the work shortage in the afternoon.  While I appreciate the flexibility of my job, I kind of wish I had concrete hours.  I tend to snack more when I start and stop working a lot.

John made some wheat bread today.  I had to have a piece and put some eggnog creamed honey on it!

Yeah, good stuff.  I need to try making my own creamed honey.  I was going to make today a no-sugar day…. ooops.

Back to work for me!

Question:  If you eat tuna, what brand do you like?

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