Athlete in Rhinestones

Dance, dance, dance!

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The Goddess Project, part deux (my dance & fitness training log)

Tuesday, February 19, 2013

*Ballroom dance lesson with M.S. 2 hours. Strenuous workout.

*Weight-training Back and (light) Chest: (trying to do some push-ups from full extension)

-Standard push-ups: 12, with first 5 at full extension, then next 7 from knees.

-Wide Front Pull-ups:  with red resistance band, seated, 2 sets of 15

-Wide Fly Push-ups: 20, with first 9 at full extension, then next 11 from knees

-Reverse Grip Chin-ups: with red resistance band, seated, 2 sets of 15

-Military Push-ups: 10 from knees. Cannot yet complete at full extension

-Close Grip Overhand Pull-ups: with red resistance band, seated. 2 sets of 15

-Diamond Push-ups: 12, first 6 from full extension, next 6 from knees

-Heavy Pants: Set 1, 12#, 12x. Set 2, 15#, 10x whew! Set 3, 15#, 10x whoa!

-Upright Rows (for mid- and low-traps): Sets 1 & 2, 10 #, 12x. Set 3, 12#, 10x. Didn’t think I’d go up today, but I did!

-DB Row with rotation: 3 sets, 12#, 10x 

*Stretching: 15 minutes.

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The Goddess Project, part deux (my dance & fitness training log)

Monday, February 18, 2013. Presidents’ Day, but didn’t eat cherry pie or split logs to build my own cabin.

*Ballroom dance practice: 1 hour. Oy! What a comedy of errors this morning was, from missed alarm clock onward to abbreviated practice, but it was still OK and it’s better to have 60 so-so minutes on the floor than none. American Rhythm really hurt my shoulders that were achey from yesterday’s workout, so concentrated on Smooth & Standard, moreso on posture than frame. Actually experimented in dancing while holding hands in the triangle I teach Pilates students to help them ascertain if their pelvises are level and in neutral spine. It helped! Balance was better and movement freer, but to start with my right hip bone was really hurting the heel of my right hand, the pelvis was naturally dipping so hard into posterior tilt. This will take a lot of correction.

*Yoga: 1 hour. “Serpentine with Rachel Brice” dvd. Two sections on Yoga for Belly Dance. A strenuous practice. Very effective directions for maximum stretching.

NOTE: Switching from a 6 days on/1 day off system for weight-training to a 3 days on/1 day off/3 days on schedule. Really was feeling very worn and not having adequate recovery time. I think this will help.

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The Goddess Project, part deux (my dance & fitness training log)

 Saturday & Sunday, February 16-17, 2013

Saturday

*Ballroom dance practice: 1 hour. American Rhythm and Standard Waltz & Quickstep.

*Weight-training Arms:

-Biceps Curl: 3 sets, 10 #, 12 x

-Kneeling Triceps Kickback: 3 sets, 10#, 12x

-Concentration Curls: 3 sets, 12#, 10x

-Tricep Dips: First set, bent knee, 30. Second set, straight legs, 16. Third set, seated on floor, 25.

-Hammer Curls: Set 1, 12#, 12x. Sets 2 & 3, 12#, 10x

-One Arm Overhead Triceps Extension: 3 sets, 8#, 12x

Sunday

*Warm-up: Rowing machine, 5 minutes, 1056 meters or .66 miles

*Weight-training Shoulders

-Upright Row: Sets 1 & 2, 10#, 12x. Set 3, 12#, 12x

-Deep Swimmers Press:Set 1, 10#, 12x (too easy). Sets 2 & 3, 12#, 12x (significantly harder)

-BOSU Burpee with Overhead Raise: 2 sets of 8

-Lateral Raises: Set 1, Sumo Squat with Lateral Raise, 8#, 12x. Sets 2 & 3, regular lateral raise, 8#, 12x

-DB Front Raise: 3 sets, 8#, 12x

*Abs:

-Dead Bug, 2 sets of 40

-Crunches on Ball with hands behind head: 2 sets of 25

-Mountain Climber on Stability Ball: Set 1, 50 knee-ups. Set 2, 45 knee-ups

-Russian Twist with 6# Medicine Ball: 2 sets of 50

-Oblique Crunches on Stability Ball: 2 sets of 20 per side

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The Goddess Project, part deux (my dance & fitness training log)

Friday, February 15, 2013

*Weight-training Back and (light) Chest:

All push-ups on knees with push-up extender paddles. All pull-ups and chin-ups seated on floor with resistance band on pull-up bar.

-Standard push-ups: 13

-Wide Front Pull-ups: 2 sets of 15

-Reverse Grip Chin-ups: 2 sets of 15

-Wide Fly Push-ups: 12

-Close Grip Overhand Pull-ups: 2 sets of 15

-Heavy Pants: Set 1, 10 #, 15x (way too light!); Set 2 and 3, 12 #, 15x (def harder than the 10# but could probably go up to 15# next time)

-Upright DB Row (hits mid- and low-traps, although often used to focus on shoulder): 3 sets, 10 #, 12x

-DB Row with Rotation: 3 sets, 12 #, 10x

*Ballroom dance lesson with M.S.: 2 hours. Good work today. Think we will be doing our first comp of 2012 in about 9 weeks!

*Abs:

-Crunches on stability ball, with feet on baseboard of wall: 2 sets of 25

-DB Seated Core Stabilization: 5#, 2 sets of 20

-Dead Bugs: 2 sets of 20 per side

-Bird dog: 2 sets of 10 per side

-Oblique crunch on stability ball: 2 sets of 15 per side

-Medicine Ball Reverse Chops: 6# ball, 2 sets of 20 per side

-One-Leg Extended Plank: 2 sets of 10 per side

-Plank on Stability Ball (feet on bench): 1 minute

*Yoga: 25 minutes. “Warrior Yoga” dvd. Short version.

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