Back & Abs

Last night was weighted abs and back.  With my new schedule I will be doing weighted abs on Mondays and regular abs on Wed and Friday.  Your abs are just like any other muscle and shouldn't be worked every day.  They need to rest and recover too!

Sometimes you may not realize how much you use your abs daily, especially if you are doing cardio, and with weight training there are so many exercises where you need to keep your core tight.  Or maybe you get to work and your parking lot is an ice rink, you slip when you get out of the car and use your core to keep yourself upright only to have searing pain throughout your core due to the intense ab workout you did the night before.....that may or may not have been me this morning ;)

The ab workout last night consisted of (I make up my own names for some stuff) leg lift throwdown (lay on your back and have your workout partner standing over your head, when you bring your legs up have them push them down as hard as they can and you resist), weighted exercise ball crunches (regular crunches on the exercise ball holding a medicine over your head), weighted pulse ups (holding a medicine ball between your feet, pulse up, sometimes I have to lower my legs and readjust the ball), weighted russian twist (russian twist holding a medicine ball), hanging leg raises, partner bench sit ups (sitting on a bench face your partner and hook your feet under their legs, lie back and do sit ups, punch their hands when you come up, remember these Stephie?!?  Still my fave.), 15 burpees.

Ready for me to start keeping track of what I'm doing?  It's so exciting!!! ;)

Wide Grip Pull Ups - On the machine, someday I'll be able to do unassisted pull ups :)
12 - 85 pounds assisted
6 - 70 pounds assisted
6 - 70 pounds assisted
6 - 70 pounds assisted
12 - 85 pounds assisted

Dumbbell Low Row, Palms facing in
12 - 25 pounds
6 - 35 pounds
6 - 35 pounds
6 - 35 pounds
12 - 25 pounds

Barbell Shoulder Shrugs
12 - 95 pounds
6 - 115 pounds
6 - 115 pounds
6 - 115 pounds
12 - 95 pounds

Bent over Barbell Row
12 - 40 pounds
6 - 60 pounds
6 - 60 pounds
6 - 60 pounds
12 - 40 pounds

Narrow Grip Pull Ups
12 - 85 pounds assisted
6 - 70 pounds assisted
6 - 70 pounds assisted
6 - 70 pounds assisted
12 - 85 pounds assisted

Push Ups
4 sets of 10

Seated Cable Rows
12 - 45 pounds
6 - 60 pounds
6 - 60 pounds
6 - 60 pounds
12 - 45 pounds

Back Flyes
12 - 15 pounds
6 - 20 pounds
6 - 20 pounds
6 - 20 pounds
12 - 15 pounds

Entering this on BB.com came out to 10,500 pounds lifted, but with the pull ups it would be more :)  I am super weak on the back flyes, just not used to that lift but I will get stronger!