Tuesday, April 04, 2006

UBWO Supersets

Jennifer a.k.a. DreamCatcher asked what supersets are. Keep in mind I'm no expert. I heard my friend talk about this before, but never really read about it until recently. Basically, you choose 2 different exercises per muscle group. You do each exercise 12-16 reps (or whatever you decide) then move on to the next exercise without resting for the same # of reps; hence, making a "superset" ("tri-set" if you do 3 different exercises per muscle group). Once you complete your superset, you rest for about a minute, then you repeat. Here's mine, which I got from about.com (click on the links from previous post):

Chest: Pushups, Chest Press, Chest Flies
Back: Dumbell Row, Dumbell Pullover, Bent over Reverse Flies
Shoulder: Overhead Press, Upright Row, Bent Arm Lateral Raise
Bicep: Bicep Curs, Hammer Curls
Tricep: Dips, Kickbacks

So this was what I did for morning workout. I first ran on the treadmill for a 5-minutes warm-up before doing the UBWO. The verdict? It totally kicked my ass!!! Donna's right - this is a great way to fatigue your muscles. At first, I was apprehensive. But once I started feeling the burn, I was almost in tears! I only did 2 sets of each exercise & only used moderate weights and it was more than enough! This is truly a great option from the pyramid BFL routine, if you're hankering for a change. Definitely a great workout! I made sure to stretch, but I know I'll be paying for it tomorrow! Afterwards in the shower, I can barely lift my arm to soap my armpits (LOL!). My arms felt like noodles!

I hope to improve eventually, maybe advancing to 3 sets for each exercise. Also, next time I want to start at lower weights then increase as I go along.

I also ran outside when I got home from work. It was about 52 F & very windy, but sunny. I ended up running 4 miles!!! Okay, it wasn't totally running. There were some walking breaks, but I was working against 30 mph wind gusts! I felt like I was climbing, even when I'm going downhill! Overall, not too shabby, if I say so myself. I made sure to eat some protein bars an hour before running and there was no ammonia smell afterwards. However, my nose was running so much that I thought I caught a cold! I'm fine now so I think it's from the running. Does anybody experience after an intense running session?

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Television:

24 was great last night! Who would have thought the president was involved? Jack is still da bomb!

American Idol - eh!!! I think Chris & Katherine did the best. Simon just doesn't understand country! Bucky still needs to go, I don't care if he's "in his element" tonight. He still sucks and if I have to look at that face for another week - uuuggghh!!! Did anybody notice Ace's family? Him and whoever those guys are (brothers?) all look alike. All good looking though, with lovely hair!

Austin, Texas - Teresa, I don't know if you're going to read this post, but I was just watching Rachel Ray on the Food Network and she was doing a show on Austin. I would love to go there! There were so many cool restaurants and interesting artsy places to go to. I think I would enjoy going to that bridge (can't remember the name) at sunset to see the 1.5 million bats. I'm squeamish, but I would do it just for the experience.

Well, I'm beat and I want to catch the spinning class tomorrow morning at 6:15 am. Of course, I'll probably end up surfing blogland some more before I go to bed. Anyways, hope everybody have a good night!

4 comments:

Donna said...

You can do supersets either way, same muscle group or opposing, it doesn't matter, it's all called supersetting. Drop sets are great too. Doing 12-15 reps of one weight and then dropping to a lower weight until you can't do it anymore. Another great way of fatiguing the muscles.

I totally agree with you on American Idol, those 2 are my favs too. And Bucky, yuck! He'd better go tonight.

I've been to Austin a few times, but it's been a long, long time. When I was in my last year of high school and my first couple years of college, I had a boyfriend who went to the University of Texas in Austin and I went like 3 times a year to visit. We always had a blast! What a school!

You're so much better than me, running outside. I still haven't gotten there. It actually snowed here last night, blah!

Mari said...

Wow girl sounds like an awesome work out. That's great that you got 4 miles in after all that.
AWESOME!!!

Melissa said...

American Idol- thought the same thing. I think Chris should win it, and Katherine's pretty damn good too. Why Bucky is still there is beyond me.

24- The freakin prez?? I about fell off my rocker. I thought he was too big of a pussy that needed everyone's help with decision making. Definitely didn't think he had the brains for something this big.

Nose running while running- ALWAYS! I swear one of these times I'm gonna give a big farmer's blow into my glove...it's like a running faucet! sniffle, sniffle

Those supersets sound pretty tough, I plan on mixing up my lifting routine next week, just may have to try it. I like doing drop-sets like Donna mentioned. Gives a great burn.

Wolfie said...

All I can say is...Owwww, owwwww, owwww! I may try that...NOT! j/k..maybe in a few weeks though! Sounds like you've had some killer workouts girl! Keep up the great job!