Category Archives: Chest

LiveFit @home – Phase 2: Day 37 Chest/Abs/Cardio

I have come to REALLY enjoy chest day! Shoulders and back have always been my favs and Leg days I dreaded (and therefore I push harder and do twice as often), but chest day I seemed to sub-conscientiously down play. No more, peeps!! Pushups, pushups, yeah, yeah, yeah!! 😛

Day 37

Variations:

These variations are just like day 30.  I did not get more creative, but I did feel more fluid in these exercises now that I was accustomed to the make-shift variations.  For pushups I did 3 sets of 15 reps for Close Hand position and then another 3 sets of 15 reps for Wide Hand position. Boom baby!

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!

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LiveFit @home – Phase 2: Day 30 Chest+Cardio

This chest workout was awesome! The variations were not too bad.
Day 30

Variations:

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!

I hope these variations are helpful to you as you train at home! 🙂


LiveFit @home – Phase 1: Day 17 Chest/Tris

Day 17

Variations:

Incline Dumbbell Press: while resting between the pushup sets I tried to use that time to figure out a way to do this incline press. I finally decided that the best of my attempts was creating an angle with several pillows. I know…I felt like I was cheating using something soft, but it was safer than my chair attempt and way more doable than turning your mattress sideways…that just was not worth me stripping my bed for..

Decline Flies: This worked out well for me because my coffee table is lower than my couch, so butt on the couch and shoulders on the coffee table made for a great decline.

Lying EZ-Bar Triceps Extension: Since I do not yet have an EZ bar, I merely used dumbbells for this.

Cable One Arm Triceps Extension: I draped my resistance band over the door, held one handle stationary while I exercised on the other handle for One-Arm extensions.


LiveFit @home – Phase 1: Day 8: Chest/Tris

Only one variation needed for me!

Day 8 workout

Variation:

Tricep pushdown: I do not have a cable system at home so I used a resistance band. Hang it over your pull up bar and center it so that you have access to both end grips. OR door OR kneel behind a chair and hold the resistance band higher up so you get the right resistance.

What you need:

  • dumbbells
  • resistance band

LiveFit @home – Phase 1: Day 1: Chest/Tris

Hey any of you out there tryin’ to get a groove for gym time when you can’t leave the house on a consistent schedule or just don’t feel you have the time?  Word up! I am a new mom so adjustment has been crrrraaazy! I am ALL about NO EXCUSES, so I am not even letting myself off the hook.  So if your problem is something like I mentioned above and are tired of feeling flabNdrab, then follow my 12 week journey and be encouraged that there is a way!

Day 1 Workout

Since I am working out at home and do not have all the equipment I will be noting what alternative exercises I do, but…FYI nothing beats the variety you can get at the gym.  The variety, diet and your consistency is what gets you the results the Bodybuilding.com team claim.

Variations:

Diet.  The diet is the most important part! I am not using their diet because I wanted a personalized diet (nothing beats that 🙂 ). So I hired my amazing trainer, Susan Groshek, IFBB pro (who helped me win at the Ronnie Coleman Classic 2011), to write my diet.  She can write one for you too! Check her out http://www.fitwithsusan.com

Exercise.  The only exercise variation I had to make: Tricep Pushdown
Tricep Pushdown alternative: bent over tricep kick backs

What you need:

  • graduating dumbbells
  • Resistance bands / stretchy cables (I got mine at Academy Sports and Target)

Upper Body Smash Down

14 weeks and I think I’m finally at the point where I have energy again! I have run a 5k on Saturday for the past 2 weekends and plan to do it again this Saturday!

Today I went to the gym for the first time in almost a month. It felt SO good to be back!

[Upper Body Smash Down Workout]

  • Barbell bent over row 12R x 4s
  • Barbell shoulder press 12R x 4s
  • Barbell bench press 12R x 4s
  • (giant-set’d the 1st 3 exercises)
  • Dumbbell Lateral Raise 15R x 4s
  • Seated Low Row 15R x 4s
  • Dumbbell Bicep curl 20R x 4s
  • Tricep Pushdown  20R x 3s, then 4th set till failure

Oh yeah, baby. Pregnant ladies are not wusses! “Lifting for two”! 😀


Eh, Suck it Up Snap Fairy!

I am switching things up a bit. Hitting more muscle groups each session.  I am having off and on “morning sickness” so this ensures I still hit everything regardless if I go to the gym 3 times this week or 6.  What happened last week was a lot of muscles got left behind.  I need to find some tricks to combat nausea! Not sure if this is typical, but when I get nauseous every food sounds gross and makes it worse to even think about it.  As my grandma would say, “suck it up snap fairy!” just get over it 😛

The Upper Body Workout

Workout from: Fitness RX Feb 2012 issue; Pg 54; Jamie Eason’s 30-Day Knockout

  • Seated DB shoulder press (shoulders/tris) 3 x 10 ;15lbs
  • Super set: Skull crushers + narrow grip bench press (tris/chest) 3 x 10 ;35lb EZ bar
  • DB lateral raise (shoulders) 3 x 10 ;10lbs
  • Cable chest flys 3 x 10 ;40lbs
  • Rear delt cable flys (shoulders/back) 3 x 10 ;15lbs
  • Wide grip lat pulldown (back/biceps) 3 x 10 ;70lbs
  • Reverse grip pulldown (back/biceps) 3 x 10 ;55lbs
  • Super set: Alternating DB curl (biceps) 3 x 10 ;15lbs with
  • Bench reverse crunches 3 x 25

Today I executed this workout, but had to keep taking breaks – not used to that.  My cousin (college student and fitness buff) worked out with me and we both left feeling like we got our workout in – awesome.  She killed it – she was able to keep her pace a little higher than mine.

We completed this workout in 45 minutes. How bout them apples.


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