I am ripped to pieces

When I went to bed last night I was pissed off and when I woke up this morning I was pissed off and I don’t really have a good reason why. So when Freddie told me to go back to bed this morning because I was not much fun to be around I thought to myself “hell no” because this is when I need my workout more than ever!

When I got into Lifestyle Fitness it was just me and mrsT who I have not seen in weeks and it was nice to catch up for a few minutes before we got to business. First out we did rows and push ups to warm up the arms but unfortunately mrsT has some issues in her shoulder so as soon the warmup was over she hit the legs instead and I kept on working the arms.

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When she was doing leg extensions I did single arm shoulder raiser to the front followed by high rows to you nose and at this point it still felt like a warmup.

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This didn’t last long because after the first set of barbell jerks it started to get heavy and Jonathan kept on raising the weights. The goal was not to use the legs but the last few reps it was totally impossible to get the barbell over my head without the help of the legs.

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I took minimal rest especially when I had no one in front of me and I could really feel my shoulders working and I did not have to add any more weight to my 15 pounds Arnold shoulder press or they would have landed on top of my head…lol

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When Jonathan told me it was time for pull ups thought he was kidding me, not only was I totally exhausted but this is also my least favorite arm exercise to do but I also believe the things you don’t like are the one you need to practice on because most likely you suck at them (so true). To complete the circuit I did 15 overhead slams with the 12 pound medicine ball and rows.

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At this point I thought I was coming to an end of the workout but I was so wrong I had a long way to go…so back to where I started I went back to the TRX to hit triceps and biceps with 30 seconds circles with the heavy ropes and when my third set was done I folded the rope together…that was a mistake, I was not done…

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My last circuit for the day was triceps extensions, hammer curls and slamming the heavy ropes from a squat jump and at this point my arms was totally ripped into pieces and I know that I will be sore tomorrow (I am already feeling it and it’s only 2pm!). It was so worth coming in and get my ass whipped… I am already in a better mood and this is what I call to “get your money worth”!!!

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Lets have a rest day….Nah, I don’t think so

I will admit that after tuesdays sprints and Pilates training I did not feel so great when I got into the Lifestyle Fitness. I only just stepped through the doors before Jonathan told us to go outside and running laps around the cul-de-sac. The weather was lovely but when we got into the sprinting… yes again, I thought he was having a laugh because I was honestly about to pass out, not only were my legs dead but it also felt like I was  breathing through a straw. After a few sprints we finally went inside to start our upper body workout.

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We started by doing rows and bicep curls over at the TRX, then into a jack-knife followed by push ups, it was so hard any and every movement I did felt twice as hard as normal. When we were done with the TRX we moved over to the weights and the first circuit we did push and pulls starting with single arms row and chest presses using the 25 pounds dumbbells. We were told what ever weight we picked we had to stick with for both exercises and the last movement was pulldown using the machine…(I’m still working on my pull-ups challenge 🙂 )

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This was heavy pushing and when it was over we started to pick up on the “cardio’ intensity again. Throwing the medicine ball into the twisting the midsection of the core I could really feel the oblique working as they were already sore from Rebecca’s workout and it was a relief when we slammed the ball from overhead instead.

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If you never tried it I do recommended it because it is not only tiring the arms and the core but it is also great for endurance training especially when used as part of an interval like we did. Jonathan always pair the exercises with other exercises that takes approximately the same amount of time to complete so the barbell press and bicep curls was our “recovery” before we started all over again.

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After finishing off the workout on the ropes I had it and when Jonathan told me and MrsL to have a day off (today) I thought that sounded like a great idea.

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When I woke up this morning not only had the summer turned into winter again but I was both tired and achy, the only thing that was on the positive note is that my cold is much better. So with little motivation I was debating with myself if I should run or not and I came to the conclusion that I should. It was not a pretty run and it was very windy but I did it and it felt sooo good afterwards!

 

I hate not feeling a 100%

I didn’t realize how bad my cold was until I parked on the parking lot and Jonathan told us to do two laps around the cul-de-sac before we started lunging and sprinting for the first 10-15 minutes of the workout. When we were done it was really hard to breath and even though I’ve been looking forward to take the workout outside I was happy when we went inside to carry on.

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We went to the very back of the gym to the TRX and carried on where we left off from the last time and increased the intensity of the “pike’ by balancing on a bosu ball followed by every other rep crunching the legs underneath the body of a total 20. This carried on to a double crunch to exhaust the abs before getting up to our feet doing 15 sumo squat straight into a pull and then finish the circuit with 25 kettlebell swings.

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The second circuit built off on the first one but instead of piking we were biking like no tomorrow then we dropped straight into a plank still off from the bosu ball. This not only working the abs but your shoulder also really getting a good workout. This time around we did a 15 squat to press followed by the 25 kettlebell swings.

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The last kettlebell circuit we did started with the medicine ball, doing 15 jackknifes and without dropping the feet, 50 russian twists and 50 bicycle crunches. You might think that the arm is getting a little rest but that was not the case because moving the 20 pound medicine ball after all the other moves is fairly challenging. The last and final movement we did we put the previous two kettlebell circuits together and did a sumo squat to a press. This entire workout was very intense and I was sweating like crazy so doing the last move the kettlebell slipped and I hit my tooth and luckily it didn’t chip!

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On my way home I picked up 20 bags of mulch from Lowe’s and by the time I pulled in on my driveway the car absolutely stunk so I had to hurry up getting them out of the car. My intension was not to carry on working out but the 20 bags was not only heavy unloading but I carried them around the yard trying to make it look a little bit more summery.

The love story continues…

I am sitting on the deck sipping my afternoon coffee in the sun trying to ignore the leg pain that is slowly creeping up on me. I’m wondering how I am going to be able to walk in any kind of heels tomorrow when we are going down town for a girls night out.

Todays workout was all about the legs and we started off  with 120 step up with a high knee to get the blood flowing before we brought out the weights. We were working with the TRX as well as we were using the machine and free weights and the first circuits we hit the backside really hard.

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I hate doing weighted squats because my technique is far from good. I think it has to do with my calves because every time I’m practicing and doing it perfect I tilt backwards and I almost end up on my behind. I will say that mrsT is a great motivation to work legs with because even if she is very petit she is strong as an ox and the only thing I can do is try to keep up. She constantly raising the bar and I tell, you she squats heavy! So at the end of the second circuit after finishing the leg press, squat, walking lunges, kettlebell swing and leg extensions my legs wobbled when I once again walked over to the TRX for our last and final circuit.

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And who would have thought that TRX would surprise once again and s**t it was hard but so much fun. We started with putting one foot through the loop and then we did “mountain climbers” sort of but the free leg is going up high while the restrained leg is going underneath you. Everything hurts… legs, abs, arms you name it… this most be my absolutely favorite TRX exercise ever!

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After 15 reps we went into hip raises and squat jumps that completed this kick ass workout.

hip jumpNow I am waiting for Freddie to come back from San Diego so we can celebrate our green card…Happy friday to your all!

This is a love story….

Today we completed an awesome workout over at Lifestyle Fitness that Jonathan had put together for us. Being somewhat sore on backside we decided to work upper body and first out was the abs and the TRX that turned into a beautiful love story.

First exercise we were putting the feet through the straps of the TRX, standing in a pushup position and piking the hips into the air.

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Now this is not unmanageable the first 10 reps, it is the last 5 that will get you as you are not only feeling it in your abs but also in your shoulders and arms. This was just the first movement out of 4 consecutive exercises, the second one we stayed in the TRX, piked up and did push ups! Don’t say I know…both the abs and the arms are burning like they are on fire and them the goal is to touch your head to the floor…challenging…

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After completed at least 10 push ups (I managed 12-14) we dropped straight into a plank, feet still in the TRX…and if you not feeling it at this point you must be the incredible Hulk or something not from this world! We stayed in plank for 30 seconds then we jumped up to our feet and finished out with 15 rows.

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Coming into the third set my arms and shoulders really did hit failure, you know when your trainer say do as many as you can. You do what you’re told but yet you don’t because if you dig deep you have at least 3-4 reps left. Well, this time I didn’t because I ended up on my head, haha.

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When our “warmup” was completed we moved on to lifting some weights and we started off with 20 pounds dumbbells rowing into a scull-crusher moved across the gym and did 10 heavy triceps pulldowns followed by 10 lightweight.

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I did mentioned before that I have a goal of wanting to be able to do “real” pull-ups just like Linda Hamilton did in the Terminator 2. I’ve never been a big Terminator fan but wow that was something and I guess 22 years later!!! it stuck with me…i’m really starting to get old…haha. So anyhow I’m far from doing anything like it but I’ve promised myself to practice and Jonathan was kind enough to through the movement into the circuit together with triceps extension and weighted dips with legs on a bench.

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The last 10-15 minutes we did rope intervals and at this point the only thing we could do was to put the head down and count the seconds until it was over…painful…

I loved this workout especially the crazy “warmup” because every time I do different movements or something I have not done in a while I chock the body. I believe that is when I also improve the most….so Thank you Jonathan and happy birthday!

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The day after a great party

Getting in to bed fairly late last night after eating fantastic food and drinking great wines one would think I should be a little sluggish but instead I woke up bright and early and actually made it into the warehouse almost 40 minutes before our session begun. So you can say I was thoroughly warmed up when we finally stated our total body. We kept a high intensity through the entire workout and after we completed the official warmup consisting of walking lunges, sprints, step up, bikes and skipping ropes we brought out the kettlebells to play with.

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I don’t know what it was but I was sweating beyond this world both L and Jonathan said it was all the toxin that was coming out but I don’t know…

As soon the playdate was over we focused the last 20 minutes working the abs, starting chopping using the cables.

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This was followed by hip raises that went straight into spiderman climbers and these are awesome if you want to get the obliques working.

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The last and final official circuit we started with an excise I only done a few times before and  I know I mention it all the time but I love mixing up my workouts. Anyhow you put your feet through the handles of the TRX and swing your legs to the sides. It may look easy but not only do you have to swing but you also have to stabilize with your entire upper body. This was combined with russian twists and weighted jackknife.

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 I’m still a bit pissed that I am unable to do pull ups so I did three sets of jumping up and holding to a slow relies for five times complied by 10 fast pull up with a jump. I have promised myself that before I leave for Sweden this summer I will be able to do 5 of the “real” ones.

50 ways to beat a housewife!

Ok, I will admit…I am a housewife.

There it is, I said it! I wake up every morning with my makeup in place, hair in a perfect do, apron on my hips, diamonds in my ears, a glass of wine in my hand and of course with a smile on my lips! This is my life or not. The truth is I am a stay at home mom and that I have a trainer that knows how to beat the living S#!T out the housewives on the North Shore.

Today we started with just two exercises. First out was hamstring curls, pyramiding 65/75/90 pounds and after finishing 90 pounds I dropped the weight to 45 pounds, lifting the legs together but releasing with only one leg (holy cow). The second exercise was romanian deadlifts at 80 pounds, this was really heavy weight for me and I was ready to go home when I finished my third and final set. 2013-04-10 20.23.472013-04-10 20.27.00

The second circuit we picked up the pace a little bit and started with a single leg romanian deadlift. We Stayed on the same leg stabilizing while doing 15 shoulder raiser and then straight into 30 weighted walking lunges. The final exercise in this circuit was jumping on the tire while switching leg and pushing upwards…hmm I hope that made sense but I will assure you it was hard 😉

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The final weight circuit Jonathan had set for us was yet again hard with planking in the TRX doing hip abduction, a single leg squat from the TRX (these are super hard especially when the legs are tired) and the final drill was jumping over or on top of a box. I love this kind of creativity because I think it is so much more fun when you don’t know what to expect when you come in for your workout, except what part of the body we will work on.

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With the summer just around the corner and the bikini season coming up a workout is not complete without some suicide runs. Sprinting back and forth in the gym and cheering on one another we sounded like we could have been practice for the Olympics. Instead we were just three housewives getting whipped by Jonathan while getting ready to squeeze into those bikinis of ours…

This is just a few tricks that Jonathan has up his sleeve and if you are up for it and live in the Chicago Area please contact jonathandomoleczny@gmail.com