Two weeks ago I started my inpatient rotation for my PT degree. I do not mind sharing that it is taking a toll on me physically and mentally. I have been working out, but to be honest it’s been the bare minimum and my diet has not been the best. I’ve never considered myself an emotionally weak person, but I’ve been forced to question that perception in the few weeks. I have skipped workouts to veg and eat ice cream and have had a terrible time getting myself to wake up early enough to go to the gym in the morning. By the time I get to the end of the day I’m telling myself “tomorrow morning.” Today I tried reframing. My workout wasn’t going to be a task at the end of another long depressing day, it was going to be my reprieve, my chance to let out the feelings id spent the day hiding.
It worked. I finished the day and thought about going home and then told myself “you promised me you would go workout.” I went and honestly as I’m sitting here in the locker room, I feel a 100% better. I’m writing this for anyone else who needs a reframe, but mostly for me. So that I remember. My workout isn’t another burden at the end of the day. I can choose to view it as my gift to myself.
Don’t buy in to the fad diets or the “twelve weeks to bikini” workouts. It takes time and a lifestyle change to be sustainable.
Credit to gym memes on fb.
Total body – focus on vertical push/pull
(37 sets, + 6 miles on upright bike)
- Neutral grip pull-up assist (10/-40)
- Back-ext (12/bw)
- Decline sit-ups (10/bw)
- Dumbbell shoulder fly (10/2x10lbs)
- Wide grip pull-up assist (10/-46)
- Squat with band around knees (12/bw)
- Standing military press (10/45 lbs)
- Underhand grip lat pulldown (8/95 lbs)
- Single-leg reverse lunge (8/bw)
- Bent over cable front raise (8/20 lbs)
My first time posting a workout since restarting this thing. Apparently you can post from your phone now (it’s a brave new world)
This was definitely one of those ‘get in the gym and do SOMETHING’ so it’s not the toughest or most interesting. I prefer circuit training, especially if I’m wanting to keep my time in the gym reasonable. Despite the fact that this is an arm focused workout I did include some light leg exercises…cause legs. 😉
Circuit 1 (10 reps x4 sets)
- Dumbbell Hammer curls
- Cable tricep ext
- Goblet squat (w/ resistance band around knees)
Circuit 2 (10 reps x 4 sets)
- Single arm, db tricep ext
- Cable bicep curls (ez curl bar)
- Reverse lunge (bw)
Total of 24 sets + 6 mile run
Enjoy reading and please comment