Today I worked on my arms. My workout routine:
Bicep Curl - (machine)
Hammer Curl - (dumbbell)
Tricep Pulldown - (rope)
Tricep Overhead - (rope)
Tricep Kickback - (dumbbell)
Tricep Press - (machine)
Torso Rotation - (machine)
Crunch - (machine)
I do 5 sets/12-15 reps a set. I use a light weight for my warm up and build from there. The heavier the weight, the less the reps. Don't over do when you are going heavier, safety is important.
I like to challenge myself by adding more weight to my routines.
Once I've completed all my routines, I pick 2 machines that I will do for my FST-7.
Tricep Press and Bicep Curls - I do 7 sets/10 reps each with 30 seconds break in between each rep.
After I've completed all my routines, including the FST-7, I do cardio for 30 minutes. I alternate between the treadmill and the bike, this way I enjoy my cardio because I have options.
Once I've completed my cardio, I enjoy doing abs. On my crunches and torso rotation I am able to do 100 reps for each workout.
Since I am a morning person, I enjoy going to the gym fasting at 5am. I spend 2-2 1/2 hours from beginning to end.
There is so much energy going on in the gym, it helps me to push further because I feed off other people's energy as they are feeding off mine.
When you see people really getting into their workout, focused, and determined to push further it makes you want to push right with them.
To me, working out is and adrenalin high. I accomplish what I set out to do and I leave knowing it was worth getting up at 4am in the morning and leaving for the gym at 5am.
So if you just casually workout, or have a purpose to workout, or a die hard like I am, Stick with it.
When you start seeing changes in yourself, in your clothes, and your whole disposition, BE PROUD of your accomplishments.......
I'm a firm believer in seeing how far I can push myself. If I feel I have and obstacle in my way and can't seem to push through it, I step back and re-evaluate my options and find another way.
I will NEVER GIVE UP because I don't believe in being defeated.
So when you face your obstacle.....NEVER GIVE UP, step back and re-evaluate. Get back on track and push through it.
Have a Great Workout........Good Luck
Monday, August 18, 2014
Saturday, August 16, 2014
Plan Your Workout Schedule
My schedule consist of 5 different types of workout. Chest/Shoulder, Arms, Back, Legs, and Full Body.
When I plan my workout, I make sure that I do not work the same parts twice. If you prefer the machines....each machine should have a picture and description for your benefit.
1st day, I will concentrate on Chest/Shoulder, 2nd day- Back, 3rd day-Arms, 4th day-Legs, 5th day-Full Body.
After my workout routine I end with FST-7. FST-7 stands for 'Fascia Stretch Training', the seven stands for 'the seven sets performed for the final exercise of a target body part.' The FST-7 exercise helps the body part you are targeting expand their Fascia and allow growth to occur.
When I start the FST-7, I concentrate on my form, the weights I use should not be too light or too heavy. I don't want to burn myself out, I want to achieve my growth. FST-7 is, 7 sets of 10 reps and 30 second interval for each set. (Example: 1st set I do 10 reps, after that rep I rest for 30 seconds, then I go to the next set.....I do this until I complete all 7 sets.)
I try to take 2 days off from my workouts so I could regenerate, rest, and recuperate from the week. It's important to give your body a break. Your body will thank you and when you start up again you and your body will be ready, physically and mentally.
When I go to the gym my main purpose is to workout and achieve what I set out to do. I challenge myself every day, but I also know the importance of being safe when lifting.
So plan your workout schedule for that day. Track your results and accomplishments. Challenge yourself, but be careful and always have a spotter help you with the heavier weights.
Don't be discouraged when you have a bad day, we all have bad days. NEVER GIVE UP!
Have a great workout......Good Luck
When I plan my workout, I make sure that I do not work the same parts twice. If you prefer the machines....each machine should have a picture and description for your benefit.
1st day, I will concentrate on Chest/Shoulder, 2nd day- Back, 3rd day-Arms, 4th day-Legs, 5th day-Full Body.
After my workout routine I end with FST-7. FST-7 stands for 'Fascia Stretch Training', the seven stands for 'the seven sets performed for the final exercise of a target body part.' The FST-7 exercise helps the body part you are targeting expand their Fascia and allow growth to occur.
When I start the FST-7, I concentrate on my form, the weights I use should not be too light or too heavy. I don't want to burn myself out, I want to achieve my growth. FST-7 is, 7 sets of 10 reps and 30 second interval for each set. (Example: 1st set I do 10 reps, after that rep I rest for 30 seconds, then I go to the next set.....I do this until I complete all 7 sets.)
I try to take 2 days off from my workouts so I could regenerate, rest, and recuperate from the week. It's important to give your body a break. Your body will thank you and when you start up again you and your body will be ready, physically and mentally.
When I go to the gym my main purpose is to workout and achieve what I set out to do. I challenge myself every day, but I also know the importance of being safe when lifting.
So plan your workout schedule for that day. Track your results and accomplishments. Challenge yourself, but be careful and always have a spotter help you with the heavier weights.
Don't be discouraged when you have a bad day, we all have bad days. NEVER GIVE UP!
Have a great workout......Good Luck
Gary's Workout
Today is Chest Day. Our workout routine will consist of:
Incline Bench Press (free weight)
Pectoral Fly (machine)
Wide Chest (machine)
Dumbbell Press (dumbbell)
Dumbbell Fly (dumbbell)
On my Incline Bench Press, my goal was to incline 35 lbs. on each side. I have completed that goal and now I will attempt to add 2.5 lbs. on each side and incline 37.5 lbs.
I do not add on weight unless I am able to lift without assistance. Once I lift this on my own, then I will add more to my weight.
Do not attempt this unless you have someone spotting you. Do not attempt this unless you are familiar in lifting dead weight.
When doing Wide Chest, again do not try to lift without assistance. My goal is to lift 85 lbs. on each side. I completed my last goal and lifted 82.5 lbs. without assistance. Once I have completed that lift, I will continue to add more weight.
Before I get into my workout routine I focus on what I will be lifting. Distraction is your worse enemy so stay Focused.
When I use dumbbells, I use a light weight for my warm up. Once I feel I am ready for my routine I focus on what I am going to do and am aware of the weight I will be using.
Since I will be doing dumbbell fly and dumbbell press, I am able to use 25 lb. dumbbells.
Keep in mind, you want to focus on form and isolation. The heavier weights you use the less reps you should be doing. The lighter weights you use, more reps should be done.
Don't be afraid to challenge yourself.....you'll be surprise what you are capable of doing.
Drink plenty of water when working out. Water is essential, your body is like a car radiator.....it will not be able to function unless it has water. Same as your body, you cannot function unless you drink plenty of water.
Have fun when you workout.....there are times when you think you haven't accomplished anything. You have accomplished.....YOU ARE HERE at the gym.
Remember to add the cardio after your workout routine......the cardio ties everything in with what you have accomplished today.
Stay Focus.......Don't rush your workout.......Breathe........NEVER GIVE UP.
Have a Great Workout....Good Luck.
Incline Bench Press (free weight)
Pectoral Fly (machine)
Wide Chest (machine)
Dumbbell Press (dumbbell)
Dumbbell Fly (dumbbell)
On my Incline Bench Press, my goal was to incline 35 lbs. on each side. I have completed that goal and now I will attempt to add 2.5 lbs. on each side and incline 37.5 lbs.
I do not add on weight unless I am able to lift without assistance. Once I lift this on my own, then I will add more to my weight.
Do not attempt this unless you have someone spotting you. Do not attempt this unless you are familiar in lifting dead weight.
When doing Wide Chest, again do not try to lift without assistance. My goal is to lift 85 lbs. on each side. I completed my last goal and lifted 82.5 lbs. without assistance. Once I have completed that lift, I will continue to add more weight.
Before I get into my workout routine I focus on what I will be lifting. Distraction is your worse enemy so stay Focused.
When I use dumbbells, I use a light weight for my warm up. Once I feel I am ready for my routine I focus on what I am going to do and am aware of the weight I will be using.
Since I will be doing dumbbell fly and dumbbell press, I am able to use 25 lb. dumbbells.
Keep in mind, you want to focus on form and isolation. The heavier weights you use the less reps you should be doing. The lighter weights you use, more reps should be done.
Don't be afraid to challenge yourself.....you'll be surprise what you are capable of doing.
Drink plenty of water when working out. Water is essential, your body is like a car radiator.....it will not be able to function unless it has water. Same as your body, you cannot function unless you drink plenty of water.
Have fun when you workout.....there are times when you think you haven't accomplished anything. You have accomplished.....YOU ARE HERE at the gym.
Remember to add the cardio after your workout routine......the cardio ties everything in with what you have accomplished today.
Stay Focus.......Don't rush your workout.......Breathe........NEVER GIVE UP.
Have a Great Workout....Good Luck.
Friday, August 15, 2014
Lets Get Started
I get up at 4am and outline my workout schedule before I go to the gym. This morning I am doing Full Body Workout. My Full Body routine consists of:
Shoulder - Lateral Raise (machine)
Chest - Pectoral Fly (machine)
Back - Row/Rear Deltoid (machine)
Arm - Tricep Extension (rope)
Overhead Tricep (rope)
Bicep Curl (machine)
Lower Abs - Reverse Crunches
Planks
Upper Abs - Crunches w/the ball
Torso Rotation
With the Full Body Workout, I don't attempt to go heavy. I use this workout routine for form and isolation. I do 5 sets/12-15 reps for each routine.
When doing these exercise, make sure you breathe, concentrate on formation, and don't rush your workout. You want to feel and isolate the areas you are working on.
To me, if I feel the burn on the area I am isolating then I've accomplished what I set out to do.
After I have completed my workout routine, I proceed to do my cardio. I do 20-30 minutes of cardio and it will either be the bike or treadmill.
For me, it is important to do the cardio last. If you do need to warm up, 10 minutes on the cardio machine should be sufficient. What you don't want to do is burn yourself out before you start your routine.
Once I complete my cardio, my last workout will be for my core. I do both upper and lower ab exercise.
My whole workout takes 2-2 1/2 hours. Make sure you drink plenty of water when working out.
If you are looking for a quick way of getting into shape.......there is no such thing. This takes a lot of work, patience, and determination. Don't expect results over night. Stay off the scale. And NEVER GIVE UP.
Have a great workout.......Good Luck
Shoulder - Lateral Raise (machine)
Chest - Pectoral Fly (machine)
Back - Row/Rear Deltoid (machine)
Arm - Tricep Extension (rope)
Overhead Tricep (rope)
Bicep Curl (machine)
Lower Abs - Reverse Crunches
Planks
Upper Abs - Crunches w/the ball
Torso Rotation
With the Full Body Workout, I don't attempt to go heavy. I use this workout routine for form and isolation. I do 5 sets/12-15 reps for each routine.
When doing these exercise, make sure you breathe, concentrate on formation, and don't rush your workout. You want to feel and isolate the areas you are working on.
To me, if I feel the burn on the area I am isolating then I've accomplished what I set out to do.
After I have completed my workout routine, I proceed to do my cardio. I do 20-30 minutes of cardio and it will either be the bike or treadmill.
For me, it is important to do the cardio last. If you do need to warm up, 10 minutes on the cardio machine should be sufficient. What you don't want to do is burn yourself out before you start your routine.
Once I complete my cardio, my last workout will be for my core. I do both upper and lower ab exercise.
My whole workout takes 2-2 1/2 hours. Make sure you drink plenty of water when working out.
If you are looking for a quick way of getting into shape.......there is no such thing. This takes a lot of work, patience, and determination. Don't expect results over night. Stay off the scale. And NEVER GIVE UP.
Have a great workout.......Good Luck
Introduction
My name is Karen and I'm into health and fitness. I am 65 years old and I believe age should never stop you from doing what you want to do. My suggestion is, be cautious and understand your body and what it is capable of doing. Don't assume you still have the strength of a 20 year old. Remember, as we get older we start to lose resilience and strength. My husband Gary mentioned that I should have a blog and share my experience and workout. Gary is my personal trainer and workout partner. We've worked out together for 5 years and who better to train me then my husband. Gary was Mr. Utah when he was younger. He loves body building, and through him I chose to body build as well. I find body building exciting, it's and adrenalin high, and I continually challenge myself to push harder.
My reason for this blog is to introduce and help those who want to improve themselves physically and mentally. I don't expect you to do what I do......but if what I share with you will help you get to where you want to be, then I am happy for you.
Once in a while I will have someone come to me and ask me about certain routines I do. I am always happy to share what I do and hope that will help that person to benefit in their own workout.
Never Give Up......is exactly what this is all about. How far do you want to go to reach your goal? We all hit peaks and valleys, but we also find ways to overcome those peaks and valleys. DON'T GIVE UP when that happens to you. Step back and re-evaluate why you are where you're at and make changes.
I hope what I am sharing with you will help you achieve your own goals. Good Luck.
My reason for this blog is to introduce and help those who want to improve themselves physically and mentally. I don't expect you to do what I do......but if what I share with you will help you get to where you want to be, then I am happy for you.
Once in a while I will have someone come to me and ask me about certain routines I do. I am always happy to share what I do and hope that will help that person to benefit in their own workout.
Never Give Up......is exactly what this is all about. How far do you want to go to reach your goal? We all hit peaks and valleys, but we also find ways to overcome those peaks and valleys. DON'T GIVE UP when that happens to you. Step back and re-evaluate why you are where you're at and make changes.
I hope what I am sharing with you will help you achieve your own goals. Good Luck.
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