Bobby’s Workout Routine Part 3

This is the final installment of my husband’s workout routine. Check out parts one and two if you missed them!

Welcome back to part three, and the conclusion, of my workout routine.  As a recap, make sure you are being consistent with how often you work out and that you are putting in a healthy effort (intensity).  Today’s post will cover days three and four of the four-day rotation; a cycle that often includes a rest day in the middle and possibly a long run after day four.

I would like to briefly touch on warming up.  As I’ve gotten older, I’ve learned that I have to spend more time warming up to prevent pulling something.  I generally spend 3-4 minutes on the treadmill at a jog pace or do a 500m row.  After I’m warm, I do a mix of shoulder rotations with leg stretching.  Lastly, I do a couple of pull-ups and push-ups followed by pretzel stretching to loosen my back.

Day three is focused on biceps with a secondary second pass at back.  I also try to add in a run or some other form of cardio such as bike; this day being more for endurance than speed like day one.  I start with three sets of overhand pull-ups, followed by two sets of side grip pull-ups, and then two sets of normal grip pull-ups.  This emphasis on pull-ups is more due to my personal goals than anything else.

The true bicep focus begins with 4×12-14 on seated curved bar curls.  I like to change the grip up between the two widths for each set.  Next is 4×14-15 standing dumbbell curls; alternating which arm is coming up at a time.  I follow that with a similar set of 4×14-15 standing dumbbell hammer curls.  I will finish off the workout with either bent over rows or some form of row-like pulling on a machine.

Day four is primarily for shoulders, though I touch on chest and triceps again.  This is a day I have to make sure I do a really good job of warming up as I have had shoulder issues in the past.  The workout begins with 4×12-14 barbell overhead press.  The key here is to keep your base solid and do not use your legs to press it (unless you’re doing some kind of full body workout and want to engage your legs).

Next up is 4×12-14 dumbbell overhead press.  Yes, this is very similar to the first exercise, but it helps develop your stabilizer muscles and is a slightly different angle.  I follow this with 4×12-14 dumbbell side lateral raises and then a matching set of front raises.  By this point, my shoulders are usually spent.  I will wrap up the workout with a few sets on peck deck, dips, and/or triceps extensions.

This concludes my normal workout routine that I’ve been doing for the past few years.  I hope it’s been helpful to someone.  If you have any questions, please post them.  And remember, be consistent and intense.

 

Bobby’s Workout Routine: Part 2

This is part two of a guest post by my husband Bobby. Enjoy!

Time for part two of my workout routine. (Check out part one here) The main takeaways from part one were to be consistent and intense with your workouts.  You also have to learn your own body and what works for you.  I have learned that if I push too hard, I know I’m going to be dragging for the rest of the day.  I now know the effect that taking pre-workout has on me and have to alter my plans if I don’t take any for some reason.  You will even learn, over time, how your body performs differently in the morning versus evening workouts.

Back to the actual workouts.  Day 1 was focused on upper back and legs with the goal of increasing max pull-ups.  This also hits on biceps, which will be the focus of day 3.  I don’t think I mentioned it in the first post, but I like to run on day 1 and 3.  Day 2 and 4 are my Tabata days (see below).

Day 2 is good ole chest and tris.  We do one day, ONE people, that focuses on chest…not chest day four days in a row.  My personal focus here is to increase my push-up rep count with a slight focus on chest bulk.  I like to stick to the 12-14 rep count for 3-4 sets like I did on day 1, however, this is the day that I alternate rep counts on more than the others.  From time to time I will increase the weight and lower the reps in an eternally failing attempt to increase bulk and raw strength.  I also like to put my bodyweight on the bench and go for max reps for four sets (which is a fairly well-accepted standard for measuring performance).  For now, I’ll just cover my normal rotations.

I like to start off with bench press 4×12.  After bench is done, I start to add in the Tabata rotations.  The Tabata concept is that you push hard for 20 seconds and then rest for 10 seconds, in cycles.  The idea is to get your heart rate up and to consistently push hard.  I tend to do six pushes per exercise.  When doing an entire workout of Tabata, I will do the six set cycle and then rest for one minute before going back at it.  When I’m working it into a normal workout routine, I just do the one six push set and go back to the next weighted exercise.  There is a free Tabata app that would tell you when to start, when to rest, and when do recover.  Here are a few examples of exercises that you can do for your Tabata sets: jump rope, box jumps, burpees, stationary bike, elliptical, or the best: row machine.  I have also successfully used Tabata to help me improve my running speed.

My next weighted exercise is usually decline dumbbell press, 4×12 if my back is feeling up to it (know your body).  4×12 incline dumbbell press is next followed by three sets of max effort dips.  If you have a pec dec machine, do 4×14 on that, else you can lay flat on a bench and use dumbbells or cables to get a similar workout.  In between all of these weighted exercises, I like to do a set of Tabata.  My heart rate stays at a good level for the entire workout.  At the end, I will do either triceps push-downs or push-ups as a form of burn out.

Hope this has been useful to at least someone out there.  Let me know if you have any questions.

Bobby’s Workout Routine: Part 1

Hello! I asked my husband Bobby to do a guest post about his workout routine. He has been consistently working out, in particular, lifting weights, since junior high, so he has a lot of experience! Feel free to comment if you have any questions.

My workout routine is below, though I will first talk a bit about my philosophy.  There are a ton of trendy workouts that pop up each year, some better than others.  The most important thing about any workout is that it gets you doing something…anything.  The new fad in workouts is great by default if it causes people to stick with some form of exercise (maybe with a few exceptions).  The two most important factors when it comes to working out are consistency and intensity.

You will not see significant results if you aren’t consistent with doing some form of exercise.  If you want great results, you also have to be intense.  Not all workouts have to be killer, but if you don’t even break a sweat…

Ask yourself, when was the last time one of your workouts left you gasping for breath, dizzy from exertion, or nauseous?  Note: it’s important to know your body and not hurt yourself.  I’m not advocating for being stupid.  Just make sure you are pushing yourself if you really want to improve and meet your goals.

My workout routine, when I am able, consists of a four-day cycle.  I generally workout on Monday and Tuesday, rest on Wednesday and get back to the gym Thursday and Friday.  I could go four days straight, but my body responds better with a rest day in the middle.  That also allows me to a bit more flexibility regarding the part of my body I want to focus on.

I started my current routine about two years ago.  I change things from time to time, which is important (for time sake, I’m not going into the reasoning behind that thought #AvoidRabbitHole).  I based my rep count off Dwane Johnson’s routine because…well look at the guy.  Most of my main exercises are four sets of 14.  My goals include a practical form of strength and fitness, not just massive growth and heavy lifts, which would utilize lower reps of heavier weights.  When I’m doing my fourth set of 12-14, I should have trouble getting that last rep or two.  There should be times where I can’t get that last rep, which goes back to intensity.

On day 1 I focus on upper back and lats.  My goals also include being able to do a good number of pullups and weighted pullups, hence the focus of day 1.  I generally start with three sets of weighted pullups (either wearing a vest or holding a dumbbell between my feet).  I like to mix in legs into day 1, so I alternate from upper back to deadlifts (3×10) for my second rotation.  I’ve had issues with my low back, so I tend to do lower weight on deadlifts.  It’s important to activate your legs.  If you usually skip leg day, add it in and see if you don’t get better all-around results.  Your legs are some of your largest muscles and working them out produces testosterone, which benefits your entire body.

I usually like to do three sets of max effort pullups next (again with personal goals in mind).  Next is standing 4×12-14 barbell rows.  This is the opposite direction of what a pull-up works.  Notice, a lot of these exercises also engage my biceps, which is intentional.  Two days a week touch on bis and back, while two days touch on chest and tris.

I like to do seated lat pulldowns, 4×12-14 next.  After that, it’s on to dumbbell rows on a flat bench and dumbbell shrugs, both 4×12-14 in a sort of superset.  At this point, I’m usually spent, but if I have a bit left in the tank I will add in a set or two of inverted row or curls.

Throughout this workout, at least after the deadlifts, I will add in leg extensions and leg curls.  Since this is an entirely different muscle group, I can add them in between other sets to keep the pace of the workout going.  I generally only do three sets of each.

I’m going to stop the post at this point, but will follow up with the other days of the cycle in a separate post…provided anyone actually reads this.  In fact, if you’ve made it this far, include “the force” in any comment, so I’ll know if anyone got this far.

Birthday Weekend Recap

Today is Bobby’s 33rd birthday! We spent the weekend at my parents house and surprised him with a cake and some family and friends came over to BBQ, too.

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Saturday morning I went with my mom to visit a friend of hers in the hospital, and we grabbed coffee together while the boys watched Emma Kate. We BBQ’ed that late afternoon, but sadly it ended up raining then as well as most of the weekend so I didn’t get a chance to run.

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How cute is EK’s Finding Nemo/Dory outfit? Love it! Sunday morning I had one more surprise for Bobby. Our friends Jen and Jeff couldn’t eat with us Saturday night but they met us for breakfast Sunday morning and Bobby had no idea. Surprise! Mom and dad watched Emma Kate while we went to eat.

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On our way out of town Sunday, I grabbed a wedding cake cream snowball. Yum!

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I tried to disconnect a bit so I didn’t post on social media a ton over the weekend, and it was great to spend time with family and friends. HAPPY BIRTHDAY BOBBY I hope you have a great birthday today!

QOTD: Favorite snowball flavor? Are you excited for Finding Dory?

Soakin Up the Sun Triathlon

Bobby participated in his first triathlon of the season on Saturday. It was held just a few minutes from our house in my favorite neighborhood in the area. It was just a very short sprint tri to kick off the season (200 meter swim, 8 mile bike, 2 mile run).

It was a chilly morning in the 50’s, but we got up at 5:00,packed up the baby and made the short drive over. When I arrived Bobby was already setting up his transition.

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The race started promptly at 7:00. He was with the first group/experienced group for those that have raced before, so he was one of the first in the water.

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He was 11th out of the water, and honestly I wasn’t expecting him so soon and almost missed him!

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He doesn’t race in tri’s often, so his transition was a bit slow, but he made it onto the bike and out on the course.

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Emma Kate and I wandered around for a few minutes people watching, and very soon bikers started coming back in, as did Bobby. He quickly changed his shoes and was off on the run.

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There were cars blocking the way of the run course so I couldn’t see him until right when he turned the last corner right before the finish.

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Yay! He finished right at 49 minutes, and placed 31st out of around 180 people. Pretty good for not having been on his bike since the duathlon he did 6 weeks ago!

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We hung around for awhile after because the weather was just so nice, we couldn’t believe for being almost June. They had pizza, sandwiches, smoothies, and other treats to enjoy as well. Emma Kate and I are proud of him!

QOTD: What’s the weather like where you live?

Spring Photo Dump

The last two posts I have written have taken a lot of though and hurt my brain. Since I’m not all that into thinking really hard when it’s not necessary, I thought today’s post should be a little easier on the already exhausted by Friday noggin. I needed to clear space on my phone since every time I go to take a picture I am told I am out of space. Seriously? SERIOUSLY? So time to show you some pics that didn’t make it onto social media or a blog post. Happy Friday!

Emma Kate can already play video games on my phone. I wish I was joking.

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Homegirl has some wild hair, but hey, at least she can sit up by herself now!

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Bella has this “routine” that we do every evening when we go upstairs to watch TV. She waits for me to sit down then wedges herself in next to me, ONLY on my right side. Weird dog.

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Wednesday we had EK’s 6 month photos done, I cannot wait tos ee how they came out! I snapped this one of her in one of the outfits she wore for the shoot. We love Disney! (no, really? I had no idea!)

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Wednesday night I was super lucky to catch the train going home from the Fleet Feet fun run. Can you believe we have lived here almost a year and this is the first time I have caught the train?

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This one cracked me up. We went to swing and walk a the park. I put Emma Kate in the back while I folded up the stroller, etc. and this is how I found her. I think she’s a little tuckered out from all the fun.

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My sad, sad attempt at making an Easter egg with my Twitter/Instagram name. Yall, it’s hard! Those “magical” crayons you write with, you CANNOT SEE what or where you are writing. I think a monkey could have done a better job. oy. #EasterFail

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I hope everyone has a great weekend. No big plans here. Unless you consider laundry, yard work, and cleaning bathrooms big plans. Who wants to come over? I’ll provide the toilet brushes!

QOTD: What are you doing this weekend?

8 Year Anniversary

Yesterday Bobby and I celebrated our 8 year wedding anniversary! It sneaks up on me every year because it’s right after the holidays. I’m not sure how we got everything all ready to go right after Christmas that year!

Looking back on everything Bobby and I have been through and done in the past eight years, it’s crazy to think that I still see myself as a college kid sometimes, and am quickly brought back to reality when a 19 year old calls me “mam”. We have had our ups and downs, but there is no one else I would rather have spent the past eight years with (over ten including the dating/engagement!)

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I think at year 10 we need to do a vow renewal, don’t you? Smile

**If you would like to read full recaps of my wedding with more pictures, go here.

QOTD: What was your favorite part of your wedding? Have you ever been to a vow renewal?

Christmas Decorating 2014

We decided to decorate our house for Christmas a week early this year since my parents are coming in town for Thanksgiving and I’m not sure if they will be back before Christmas. Of course it was cold all last week, but warm the day we decorated, it was typical Mississippi weather for you. Not very Christmas-y, and we didn’t light the fireplace, but we still had a good time!046

It was fun decorating in the new house because I got to figure out where to put all of the decorations for the first time. I’m sure I will end up moving things around, and we still have to decorate outside, but I am happy with everything so far. We still have to put nails in the mantle for the stockings, and I need to get some battery operated lights for the garland around the fireplace.

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Love it!

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Emma Kate wasn’t sure what to think.

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Fascinated by the tree

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Hanging her “baby’s first Christmas” ornament from grammy and grandpa

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My firstborn girls Bella and Sassy.

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Thanks to Baby OshKosh B’gosh for the adorable outfit! They also sent a cute dress and sweater she will wear for Christmas!

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Important decorations in my house

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I can’t believe it’s so soon!

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Bobby telling Emma Kate about the different ornaments.

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Family selfie!

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We ordered pizza after (a tradition) and watched TV by the tree. It was a great night!

QOTD: Do you have any traditions when decorating for Christmas?

Saucony Triumph Review

Disclosure: I was provided product from Saucony through Fitfluential for this review, however all opinions are my own.

Hey everyone.  This is Heather’s husband, Bobby, and you are in for a real treat today, because I am guest posting!  …Okay, well it may not be that exciting, but here we go.  I’m going to be talking about running shoes, and to be more specific, the Saucony Triumph ISO.

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Saucony was kind enough to send me a pair of shoes in exchange for my review.  I was very willing to take them up on the offer since I have been running in Saucony shoes for a couple of years now.  My wonderful wife got me my first pair after I told her I wanted to run in more minimal shoes but the brand I had made my feet hurt.  She got me the Virratas and I loved them.  I’ve put a good few hundred miles on the Virratas and she recently got me a second pair from the same line.

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Saucony Virrata’s

Now that I’ve put some backstory in, you will understand that I am comparing the Triumphs to many miles in a similar shoe.  First, I’ll distinguish the two lines by saying that the Triumphs are not a minimal shoe; they have a good bit more stability than the Virrata and are considered a neutral shoe.  I had my first run in them about a week ago and the run felt good.  I don’t know about you, but just knowing that I’m wearing new high-end running shoes makes me feel faster, which makes me say WHOA!

My favorite part about the Triumphs is also my favorite thing about the Virratas, and that is the mesh on top rather than a hard and constricting plastic.  I have big feet and I’m not exactly light, so my feet take a pounding.  Anything I can do to make them feel less restricted is a good thing.  If you look closely you can see that the laces go into a part of the shoes that is not attached to the mesh directly, which contributes to the feeling of not being confined.  After writing this paragraph my wife pointed out that one of the main features of the shoe is the “ISOFIT” which is responsible for the comfort I was just discussing, while still making the shoe feel flexible and not bulky.

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Saucony focuses on one other aspect of the shoe, and that is the cushion of the platform (POWERGRID cushioning).  Thinking back on the workouts that I have done so far I would agree that they have delivered.  Like I said earlier, I felt good on the run and it was more than the new shoe high.

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Lastly, let’s not forget that they look awesome.  As I looked around the gym I saw a lot of grey and black shoes and even the gym was dully colored.  These shoes stand out! Not to mention, so does the shoe BOX!

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I appreciate the chance to try out the new shoes and I know I’m going to wear down the Triumphs to nubs like I did my Virratas. Be sure to follow #WHOAface on Twitter to get other blogger’s opinions on the shoe. Also you can follow Saucony on Twitter and Instagram @Saucony.

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My WHOA face

[Tweet “Review of the new @saucony Triumph #running shoe #WHOAface”]

QOTD: Do these shoes make you say WHOA! Do you like the colors? What do you look for in a running shoe?

Weekend, Weddings, and Doctors

Good morning friends! I am in Louisiana this week doing some dog sitting and spending time with the fam. He’s the sweetest little goldendoodle, and so soft and fluffy!

This weekend was a lot of fun, we went to my parent’s neighbor’s son’s (got that?) wedding, I used to babysit the groom, I can’t believe he is now married! Fun times were had by all.

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Sunday we celebrated Bobby’s birthday with my parents. I know the actual day was Friday, but any excuse to have cake right? The baby wanted it. I can’t control it.

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Now I have one month to make fun of Bobby for being 31 while I am still 28…before I turn 29. Yikes! My last time to turn a number in the 20’s. I may be in denial.

Oh, last Friday I had my first appointment with my new doctor and it went great. She’s really sweet and we got along well, so I feel good everything. I will be doing my glucose test in two weeks. I have heard so many things about it I am a BIT nervous.

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She said I didn’t have to fast, just not to eat anything with a lot of sugar. But she said I could have something “you know, like bacon”. Did I mention I love my new doctor? Ordered to eat bacon? I’m on it.

QOTD: Glucose test tips? I just don’t want to be nauseated after!

What did you do this weekend? I’m totally jealousy of everyone who raced!