Gym Bunny – Firm Buns!

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Hi everyone,
Today I’ve decided to share my gym workout with you.  I am always saying how variety with exercise is a good thing, so although my home workouts are very effective, I also like to lift heavier weights and do pull-ups and leg raises etc about once a week. I have no equipment at home for these exercises, so I have to go to the gym. Plus it’s a change of scenery which is also refreshing.

The main focus is usually legs because I want to get a really shapely bum and thighs, so the squats, sumo deadlifts and single-leg deadlifts are great for this. So too are pistols (when I get round to doing them).
I am delighted because I achieved a personal best with my sumo deadlift. I managed 2 reps with 90kg!

I have also been building up my strength with pull-ups and tricep dips. These exercises are very challenging, but very effective for building strength and sculpting nice shapely arms, back, and shoulders. I want to be able to do 10 pull-ups in a row – well I’m nearly half way there :)

Following my workout I had a protein shake, stretched and ran for 20 mins on the treadmill.  I then stretched again and went home.  I know I will be sore tomorrow mostly due to the sumo deadlift lol!

My gym session went as follows:

  1. Barbell Squats – 30kg (15 reps), 35kg (12 reps), 40kg (8 reps)
  2. Sumo Deadlifts – 50kg (12 reps), 60kg (10 reps), 70kg (8 reps), 80kg (6 reps, 90kg (2 reps)
  3. Single Leg Deadlifts – 20kg (10 reps), 25kg (8 reps), 30kg (6 reps)
  4. Close-grip Pull-ups (unassisted) – 4.8 reps (so close to 5 :( ), 3 reps, 3 reps
  5. Triceps Dips (unassisted) – 8 reps, 5 reps, 5 reps
  6. Hanging Knee Raises – 12 reps, 12 reps, 12 reps
  7. Hanging Oblique Knee Raises – 12 reps (total), 12 reps (total), 8 reps (total)
  8. 20 minute run

I was in the gym for about 90 minutes or so. I normally like to keep the weights session to 45 minutes, then allowing for warm-up, stretching and the run, it adds up. There’s no benefit to spending longer as the muscles fatigue and run out of fuel. Plus over training then leads to injury.

I just hope I can walk tomorrow lol

See you next time

Marianne



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5 Responses

  1. Melissa says:

    I want to work towards doing pull ups unassisted, where should I start? I can hang lol. Which helps my grip for pole but not with my goals.

  2. tempest says:

    I am going to try this workout, however i unfortunately will have to make a lot of provisions with the hanging things, i will have to use the roman chair because i’m not that strong when it comes to these. And the assisted pullups instead, still looks like a great workout

  3. karen says:

    hi marrianne…like your website…just wondering why it is exactly like zuzanna’s (bodyrock.tv)…did your website come first or you just basing yours on that one because it is such a success?

    • Marianne says:

      Hi Karen, thanks for your comment. Bodyrock came first. Zuzana originally set her blog up to motivate herself to get into amazing shape, and look at her now! So that alone is inspiration that it works. I have been and still am a big fan of what she’s achieved. I need the same motivation to reach my fitness goals. There are many other fitness blogs that also give me inspiration for my workouts. I thought that I would base my workouts mainly around my favorite training tool – kettlebells (which I did first).

      I would like to point out thought, that Zuzana doesn’t have another job and she puts all her time into the blog, so she needs it to make money. I however, work as a nurse, and my blog is something to keep me active when I’m off. So I don’t ever see my blog competing with hers. That’s not my motivation at all. Read my “about page” to see where my story started :)

      My blog is really helping me motivate myself to do better. When I was watching some of bodyrock’s videos last year I wasn’t even able to do any of the exercises because my arthritis was really holding me back. I enjoy celebrating my “freedom” from the pain I once had. I really hope that other’s can see that.

      I hope that myomytv has something else to offer, and that you’ll come back to see my progress.

      Regards
      Marianne

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