Friday, September 27, 2013


The last time I posted I was just about to begin Phase 2 of my workout program, based on the OPT Model. I was SUPER excited to begin this phase. I knew that it was going to be extremely challenging, and I was ready for that. Unfortunately, the gym at my work was closed indefinitely.

**I work at the Washington Navy Yard. As I'm sure most of you know, my work was attacked last Monday. I started posts about it, planned them out in my head, but nothing seemed to do the situation justice. Nothing seemed to come out right. I am extremely thankful to be here today. I am thankful for to the emergency personnel and my gracious coworkers who threw themselves into the situation to assist those in need. I am sorry for the loss that has been suffered by the families of the victims, by NAVSEA, and by the nation as a whole. **

Due to the closure of the gym, I've been forced to be resourceful, and take my workouts elsewhere. As I do in most situations when I don't have gym access, I ran. Probably more than I should have to be honest, but it's how I distress so I went with it.

I ran on pavement.

I ran on dirt.

I enjoyed the wonderful 50-60 degree temperature, blasted my music and took off. But my achy foot brought me back to reality. I can't run 5 days a week at this point in my life.

So yesterday I took it back to the weight room. On the agenda:

Front Squats - 40 lbs
Bent over row - 20 lbs
Lunges - 40 lbs (each side)
Shoulder Presses - 15 lbs
In & Outs - 15 (slow)
Single Arm Bicep Curl - 15 lbs
Single Arm Tricep Extensions - 12 lbs

I did 12 reps and 3 sets and BOY did I feel it when I woke up this morning!

After my workout, I was discussing the "front squat" with my coworker. I choose to do the front squat yesterday because I didn't have access to a rack. I really enjoyed the front squat. It allowed me to sink deeper into my squat, and I felt like my upper body wasn't falling forward at all (I usually feel like it is).  However, if it's easier to do, is it really working me as much as I need?

I took to the internet. (Obviously, all of the references here are entirely credible.) Sure enough, the front squat does isn't really what I want to focus on. It targets quadriceps more than anything, when that big old gluteus maximus is what I really need to be working on:-D

I feel like there is SO much information when it comes to working out. So many variations, so many different philosophies. I'm anxious to learn more about it and keep expanding my knowledge.

And to get a rack and get some real squats done!


  1. Oh my. I had no idea you worked there. I am so sorry; what a tragedy. Being resourceful is always good when regular options won't work.

  2. Beautiful pics from your run! I'm like you: my body doesn't seem to like me running more than 4 days a week.

    1. Didn't you recently have an injury? I've had fractures in my left foot twice this year...