Soreness A’Coming…..

Posted: September 9, 2009 at 4:22 pm

After this morning's chest & back workout I will be surprised if I am not feeling it tomorrow. It was a great workout! I added in a bit more chest and back work and removed the couple of arm exercises. I will do arms on a separate day now, since they aren't something I need to focus on as much anyways. Plus, there is the bonus of they naturally get worked with good back and chest moves anyways. I was even super energized and added in some plyometric drills in between sets. Yep, I am nuts! So here was today's madness - enjoy reading my pain!

Superset 1
barbell bench
12x75# / 10x85# / 3sets 8x90#
barbell overhand row
12x65# / 10x75# / 3sets 8x85#
bench jumpsquat -4x10 reps

Superset 2 (weight/side)
hammer strength decline press 
12x25#  / 3sets 7x35#
hammer strength hi-row
12x35# / 3sets 8x45#
burpees - 4x8 reps

Superset 3
incline db fly
4sets 8x20#/side
cable row 
4 sets 8x85#
speedskaters - 3x15/leg

Superset 4
db pullover
3sets 10x25#
db bench (weight/hand)
10x30# / 8x30# / 10x25#
plyo lunge - 3x10/leg

intervals on treadmill
30sec walk @ 3.6mph
60sec run @ 8.2mph
repeated for 15 min total

followed by 15 min elliptical
level 8-10 / speed 6.0-7.0


No Comments to “Soreness A’Coming…..”
  1. SuperDots says:

    Yep, I am ready to go back to the gym! :-)(This thing is silly-it's telling me I have illegal character or some nonsense and won't let me post with wordpress name!)Dotsie

  2. Mandy says:

    Whew! Good workout, lady!! Way to go on those plyos in between… it looks like a giant interval workout all around!

Leave a Reply




Catch Up With Recent Posts

Announcement Time

Posted: November 23, 2011 at 7:47 am

Well, I have had a whirlwind of a few weeks over here. I missed all of you so much! I can’t express enough gratitude for your patience while I got some important things sorted out. Some scary things. Are you ready for the announcement? Here goes! I will no longer be blogging at Faith Fitness […]

88 CommentsRead more →

Self-Love Reflection: The Road Not Taken

Posted: November 20, 2011 at 11:47 am

Hello FFF readers! Nice to meet ya! My name is Carissa and my husband and I blog at Fit2Flex.  Well, I blog…he consults! We are both certified personal trainers with a passion for healthy, active living and clean eating.  I am also studying to become a registered dietitian, a race announcer, and a runner.  Stop […]

24 CommentsRead more →

Healthier Eating For Kids

Posted: November 19, 2011 at 10:56 am

Thanks to Plum Organics for sponsoring my post about tips for baby feeding magic. What if you let baby choose what’s for dinner? Check out their cute "Quest for Yum!" video and see what happens! As parents, we want the best for our children. We help them to feel loved. We strive to teach them […]

14 CommentsRead more →


Posted: November 17, 2011 at 3:36 pm

Hey, everyone! I wanted to pop in and say I am working on some new and exciting changes.  As a result,I may not be posting as much during the coming week.  Please stay tuned for the big announcement! Love you all! And still feel free to find me on Twitter and Facebook for the time […]

21 CommentsRead more →

Where The Change Happens

Posted: November 16, 2011 at 7:54 am

It’s kind of funny. I become a certified personal trainer and the first workouts I turn to this week come from someone else. The book came in for me at the library last week and, after flipping through it, I couldn’t wait to give the circuits a go. Making The Cut includes a lot of […]

79 CommentsRead more →

From Beginning To End

Posted: November 15, 2011 at 11:53 am

Good morning! First off, thanks for the many congrats yesterday. Love you all bunches for the tons of support you have given me in so many things this year. I hope I can return a little bit of that love through this here blog as well. So yesterday I had my first parent-teacher “conference” for […]

55 CommentsRead more →