I started doing reverse grip incline bench 2-arm dumbbell rows this week and my back feels very sore! The gym in my building is somewhat limited (dumbbells top off at 50 lbs) so I did 4 sets with 35-lb. dumbbells and all week my back has been nice and sore. I think I will keep these up for the month of August. Like I said before, I need to shake up my back workouts and this new exercise will help me hit some areas I wasn’t hitting before.
I had a pretty intense workout tonight. In addition to my normal shoulders and biceps routine, I did 16 sets of lunges (while holding two 12.5-lb. dumbbells) and 3 sets of dead lifts. My legs are beat right now. I’m particularly psyched about the dead lifts. It’s not often I do them so I added them to my routine. The trick with dead lifts is to make sure you squeeze your hamstrings and use them to pull your body back up once the weights reach your shins. That way you get the maximum squeeze/benefit from them.
I also started a new routine with my pull ups. Truth be told, my pull ups had hit a bit of a plateau, so rather than seeing how many I can do consecutively (which is what I’ve been doing since December), I did 4 sets of 2 pull ups. I like it, I feel like I have a cleaner form when I do it this way. Hopefully this will give my pull up workouts the kick in the rear they needed.
It was 94 humid degrees in New York City today, so naturally I went for a run outdoors. The weather was oppressive and the sun was stronger today than on any other outdoor run I’ve done this month, but I endured and finished my run. I did 4.82 miles in 54 minutes and burned 912 calories. A little slower than my last run, but considering the heat I think I was solid.
I was pretty much beat when I finished and my post-workout meal (besides lots of water) was a cup of blueberries to get all those nasty toxins outta my system. I have to say, I feel great. Ooh, I also weighed myself before running. I came in at 249 lbs. This was after lunch and with sneakers on. Sweet! I normally don’t care about weight (body fat is a more important number), but it’s nice to see my weight dip down a bit. I think I’d like to maintain my weight between 245 and 250. But that’s for the future. Like I said, I don’t make it a habit of weighing myself.
I’ve been eating super healthy this week. Getting at least 5 veggies/fruits in a day, eating blueberries, drinking lots of water, and eating lots of salmon. Today I added avocado to my diet. I used to hate avocado as a child, but now as an adult I find that I love it. Especially after learning about its health benefits.
Some people stay away from it because it’s high in fat, but in reality avocado is high in good fats. In particular, it’s high in oleic acid, a monounsaturated fat that has been proven to lower cholesterol and strengthen the heart. It’s good for your vision, it fights cancer, it’s very high in protein, and it’s great for the skin and hair. This fruit is a serious contender.
I’m going to try and eat avocado for 7 days straight to give my good cholesterol a nice healthy boost, and then just keep it in my diet naturally. Combined with my cardio workouts, the goal is to burn body fat and strengthen my cardiovascular system.
“You must lead with your mind and your body will follow.”
I absolutely love that quote. In fact, that’s pretty much my approach to working out. It’s mind over body. I actually found that quote at a personal training service in Brooklyn called Elite Bodies. I can’t vouch for the place, but I love the quote.
I like blueberries and for a long time I’ve know they’re good for you, but it wasn’t until this weekend that I picked up a small box of them and decided to make them my “any time snack.” In particular, I’ve been eating blueberries after a strenuous cardio workout. Why? Here are just a few benefits:
1-They rank number 1 when it comes to anti-oxidants.
2-They can prevent or delay all age-related vision problems like macular degeneration, cataract, myopia, and more all due to their anti-oxidant properties.
3-They can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells, and also by restoring health of the central nervous system. It’s believed that blueberries can also cure serious problems like Alzheimer’s disease.
4-Blueberries are high in fiber and can dissolve bad cholesterol, making them an ideal dietary supplement to cure many heart diseases.
5-They can also strengthen the cardiac muscles.
6-Blueberries may help reduce belly fat.
There are a ton of other health benefits to eating blueberries, so like I said, they’ve become my number one snack!
I hit my abs pretty hard today. After my shoulder/biceps routine I went straight for the medicine ball and did 3 sets of 20 crunches. In between sets I did planks, holding my position for 1 minute. At the moment, my abs don’t feel horribly sore, but I’m hoping that will change come the morning. I gotta say, doing planks is fun. Yes, I know that sounds twisted, but I like the challenge.