Goals in 2013
So today, in addition to our usual conversations about diet, weight gained over the holidays and potatoes (always), Chris got on his soapbox about setting goals. He thinks that our motivations are key to succeeding. Rather than just “showing up,” we should be thinking about specific things we want to achieve - or setting goals. Such as signing up for a 10k or a mini-triathlon or walking a certain distance with friends on Sundays or stuff like that. In my case, of course, it will be … skiing. Actually for this week, it will be … getting well.
I’m better, but not completely well yet.
Warm up: Jumping jacks, go. Right side lunges, go. Left side lunges, go. Get one heavy weight (I used a 12.5 lb. weight, that was heavy enough).
Now for the real stuff: 15 goblet squats with weight, then hold weight in right hand at shoulder height, do 15 presses, switch to left hand, 15 more, drop your weight, 10 burpees, pick up your weight, now do 12 goblet squats, then 12 shoulder presses each side, then 8 burpees, then pick up the weight again and do 10 goblet squats, 8 shoulder presses each side, 4 burpees … now relax, relax, relax.
Next, pick up the weights again and do squats lifting/extending weight in front, hold for two seconds, stand, repeat 10 times, then squat presses, holding weight in two hands, then tricep extensions, then get the ball, head and shoulders on the ball, do right hand neutral presses, 12 each side, then drop the weights and do hip thrusts, then stand up and do 10 squat jacks, then repeat whole circuit … oh, we added in bent over rows, 15 each side, and we also added in dead lifts, 10 each side … but I don’t remember where we added those things in. I just remember doing them.
Cool down: rotations, chest stretches (haha, with potatoes), tricep stretch, arm stretch (I don’t know what you call it), quad stretch, see you Thursday.
Potatoes conversation factor: Chris said: when you have potatoes, Bear, what do you do? Make potato salad was my bearish response.
Bear, how you feeling today? Not my usual "beartastic" self, but better …
Squat Jack Bear