Weekly: train with weights 3x (Happiness Manifesto Declaration #1)

(goal # 5 on my list), in the interests of simplification and not recording same info twice (three times, if you count my own personal journal).

But I say to all – rock on with the weights. Every good reason to do this… no drawbacks. (Except time… but everything good takes time, right?)

some weeks better than others, but still showing up.

However, I am on a Goal Simplification binge, and I am going to wrap this into my Goal # 5 (accomplish weekly fitness goals, covering cardio, flexibility, weights). I’ve been trying to track it there as well as here, and it takes too much tracking time which could be DOING time.

As for the rest of the team – kick butt and stick with it.

This is a rockin’ team and I am sorry to bid you adieu.

If any of you want to fold weight-lifting into a self-defined weekly fitness goal list, check out my # 5 and if you want an invitation, I’d be glad to send you one. That too is a very good involved team.

xxoo

ff

Tuesday: Modest upper body set

Wednesday: Modest lower body set.

In case y’all have been wondering if I flaked completely… no. Multiple deadlines at work to allow me time off to do a 5 day, 70-mile charity walk. So, no weights, but plenty of activity.

Nice to be home and back in the groove, however.

And greetings, all.

TUESDAY: Upper and lower body weight sets. (Part of Firm, Volume 4). Know I worked hard… my triceps are talkin’ to me today (Wednesday).

Love knocking a few out early in the week. Definite feel-good stuff, and stress-relieving esp. as this week gets kick-ass busy as it progresses, and I really want to meet the week’s goals despite this. Will take mighty disciplined choreography.

THURSDAY : relatively easy-on-myself sets of lower and upper body weight work. On my third go-round this week (enshallah) I intend to kick butt).

Having done zero yesterday in the physical fitness line (yielding instead to pressures of fiscal fitness), I am proud to say that I did both upper and lower weight sets this morning (I rarely work out in the morning, so a big deal), plus hit on my other work-out goals.

I am pretty proud of myself.

Saturday: second lower body weight work out. Since I pushed it really hard in the squat/lunge dept. yesterday and will do more standing heavy-weight lower body tomorrow I used light weight/high reps doing floor work and mostly concentrating on glutes…

If I behave as planned tomorrow I will make this goal for this week!

Nice long upper body set.

My legs are still sooooo sore from yoga yesterday… will tackle upper AND lower Thursday… That’s the plan, anyway.

3 sets, 15 reps each, with increasingly heavy weights for all three heads of the biceps, triceps, military presses, et al.

2 sets of tall box climb: 15 on each side with 10 pounds, then 10 on each with 12 pounds.

Squats, plies, calves, leg pumps, 50 donkey lifts each leg with 8 pound weights behind the knee, inner leg lifts the same, inner and outer kicks the same.

Now I am juicy and sweaty and proud of myself for starting the week off right like a GOOD ff.

The really intense one was THURSDAY, 8-24 The Firm Complete Cardio Sculpting Weight Training DVD. Done! Holy shit, HARD.
2. PLAN: Second weight work-out Saturday. Did this in fact: Aug. 26,home weight work-out, short but reasonably intense 5 out of 10

The other two:

2. Saturday, Aug. 26 ,home weight work-out, short but reasonably intense, upper and lower.

3. Monday, August 28: token, very light upper-lower body weight work. Where I usually do 3 sets, going up in the weight each time, today I did one set, at the lowest weight. I wanted to do something to stay in the game, and actually, it was kinda interesting… much easier to focus on which muscle you are using and really contract it when there’s less focus on maximum weight.

Now these last two were pretty wussy, really. But nonetheless, I decided not to behave punitively towards myself – instead of saying, “No, you don’t deserve it, you didn’t push yourself enough” – the fact is that given all that was going on and my general energy level… I did push it, motivation wise if not intensity wise.

What I mean is: I showed up to meet this goal.

and I REALLY didn’t want to do it but I did and now I feel GREAT.

Used one of the inimitable kick-ass FIRM tapes, 1 hour and 2 minutes of serious sweating. People who work out at gyms, I know, think these are wussy excuse for a real work-out, but unh-unh, no way. Intense cardio with step & kickboxing move, “4-limbed aerobics” where you use lighter weights, alternate with heavy, heavy dumbell sets, first upper, then lower: leg presses and squats and lunges and dips; biceps, triceps, shoulders, lats, et al. Oh, plus abs. Since it was supremely difficult to get motivated today I feel extremely chuffed with myself. iNTENSITY: 8 OR 9 OF 10. Really sweated buckets.

Upper body 3X:

The Plan: Thursday, Saturday, & Monday for weights. Now, let’s see what the reality turns out to look like…. Will fill in as I go along.

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Lower body 3X

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