Workout and Word of the Day #54

Hello My Dear Darling Friends,

I feel a need to play catch-up again with these posts so this is yesterday’s workout.  I had the gym to myself the entire time and it was nice.  I felt energetic, strong, and very inspired.

Today’s Workout is: Shoulders / Biceps + Core

Triset | 4 sets

  • 10 Front Rotating Shoulder Presses
  • Reverse Grip Shoulder Press
  • Shoulder Presses

20 in-n-out jump squats

Complex Set | Lateral Raises 

3 x’s

  • 5 reps… reduce weight
  • 5 reps… reduce weight
  • 5 reps…reduce wieght

High knees :30 between each set

Superset | 3 sets

  • 10 Single-arm db rear delt raise (each side)
  • 10 db Diamond Front Raise

Burnout Complex | 3 sets

  • 10 Wide Bicep Curls
  • 10 Front Bicep Curls
  • 10 Hammer Curls

Core Circuit: 2 times!

  1. 12 Single-leg crunch each leg into bent knee/ hollow hold :30
  2. 30 Heel touches
  3. 15 each side Elbow to knee then Fingers to Toes
  4. 15 upper body crunches / 15 toe taps holding hollow position

This workout honestly flew by and I felt so strong the entire time.  I got some sad news about my Grandma Alice after my first core circuit and I honestly just wanted to burst into tears and go home, but I pushed myself to complete the entire workout and I am so glad that I did.


Today’s Word of the Day is:

malaise- noun

  1. A general feeling of discomfort, illness or uneasiness whose exact cause is difficult to identify.

I feel malaise knowing that these are my Grandma’s final days.

I have been staying active, but moving through my sets slower than usual.  I think that when we are sad it affects everything that we do.  I know that I am going to miss my Grandma like crazy, but I am glad that she had 94 + years on this earth and most of my favorite memories are with her.

I guess sometimes it is okay to move slowly….

❤ Alana

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