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6 Days Out… – Geek Turned Athlete

6 Days Out…

This morning Steve and I headed out to the gym for a two hour workout.  Well, it was about an hour for Steve, and two hours for me.  Steve had to run to Lowe’s.  I was on the elliptical for 30 min and the stairstepper for another 30 min.  Then, I weight lifted for about an hour.  Here is my weight lifting workout just in case you missed it:

Generally done with bicep curls, 21’s involves doing 7 complete reps, 7 reps through the bottom half of the Range of Motion (ROM), and 7 reps through the top half of ROM with no rest in between.  I got this from Hers Magazine, and so far it is leaving my muscles smoked!!  Here it is:

Muscle Group/Exercise:Sets/Reps:Rest

21 Hold ‘Em

  • Chest/Dumbbell Flye: 4/21: 1-2 min
  • Shoulders/Lateral Raise: 4/21: 1-2 min
  • Back/Straight-Arm Pulldown: 4/21: 1-2 min
  • Triceps/Pressdown: 4/21: 1-2 min
  • Biceps/ Cable Curl: 4/21: 1-2 min
  • Quads/Leg Extension: 4/21: 1-2 min
  • Hamstrings/Leg Curl: 4/21: 1-2 min
  • Abs/Sit Up: 4/21: 1-2 min

Do this workout (21 Hold ‘Em) twice a week (Mondays and Fridays) with the multijoint workout in between (Wednesdays).

These are just examples of how the exercises should be carried out.  3 different ROM’s of 7 totaling 21 for each set.DSC02907 DSC02908


  • Quads/Squat: 4/8-10: 1-2 min
  • Hamstrings and Glutes/Romanian Deadlift: 4/8-10: 1-2 min
  • Chest/ Incline Bench Press: 4/8-10: 1-2 min
  • Back/Barbell Row: 4/8-10/ 1-2 min
  • Shoulders/ Overhead Press: 4/8-10: 1-2 min
  • Biceps/ EZ-Bar Curl: 4/8-10: 1-2 min
  • Triceps/ Close-Grip Bench Press: 4/8-10: 1-2 min
  • Calves/ Standing Calf Raise: 4/10-15: 1 min
  • Abs/ Hanging Leg Raise: 4/Failure: 1 min

I don’t know why, but working out in the gym is starting to get a little boring.  I can’t wait ‘till I get back to Germany, and I can start my triathlon training again!  I am starting to crave long pool sessions and bike rides.  Yikes, what is wrong with me?

I did get to try out some Oikos today for a snack with blueberry flax granola and blackberries.  DSC03257 It is soooo much better than Chobani!!  Wow, there was no weird powdery after taste with this yogurt as with Chobani.  DSC03259

I also got some cleaning, wedding stuff (our final number is due tomorrow to The Biltmore), and school stuff done.  I watched this video today on The Biltmore website.  The second video always makes me want to cry!  I’m such a sap, hehe.  It is getting closer.  I can’t believe that I am going to have the wedding of my dreams in less than a week!!!  Now, if I can just decide on a hair do for tomorrow’s run through…

{ 3 comments… add one }

  • Holly October 14, 2009, 5:51 pm

    love the workout! i’ve been needing some lifting inspiration! yayyyyyyy 6 days – sooooo excited for you!

  • deb roby November 9, 2009, 1:19 am

    One big reason your resistance training is getting boring – your not changing it up. A routine is good for about 6 weeks before something has to change – either the movement itself, the reps, SOMETHING. And if you are doing all machine exercises- they are just boring.

    Look for ways to mix things up and you’ll find some enthusiasm again.

    • Nicole November 9, 2009, 2:55 pm

      Thanks for the suggestion, but I don’t really like weight lifting in general, and that is what I meant by saying that I was ready to get back to the cardio! 😉 I know that resistance training will make me faster, so I just have to suck it up! But ANY type, no matter how new or old, I really don’t enjoy! :) I am about to start an off season triathlon weight lifting program pretty soon here within the next few weeks…


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