Why Wednesday – Why You Should Try Supersets

Tuesday night after work I braved the possibly icy roads and freezing temps to hit the gym. I was fully anticipating it to be engorged with people trying to get in last minute-workouts but I was wrong!

And I actually got a parking spot IN THE LOT plus there were tons of treadmills open. Yay! Thanksgiving miracle. I was very happy to get a treadmill so quickly.

I ran out 2 miles at a decent pace for my rehab.

I was feeling pretty good despite the weird aches and pains I’d been having all weekend. I think maybe it was the cold weather affecting joints and ligaments? Anyways, after the Return to Running workout, I headed to the weights to do something a little different. Supersets!

What is a superset?

I’d been seeing the phrase “superset” all over the internet for awhile and finally decided to see what all the hub-bub was. And it’s been a great addition to my normal workout routine!

A superset is when you do two exercises, one immediately after the other, with NO REST in between the exercises. You can work the same muscle group or two different muscle groups.

Why does a superset work so well?

Because it adds intensity to your workout. I never realized that I was already doing a form of supersets when I would do my core work with the medicine ball. I start on the Row Machine and do a quick few minutes on that and then hop onto the mat to do the Russian Twist with the medicine ball. Then it’s back onto the row machine without stopping to rest. It’s fast, it’s fun and it spikes my heart rate like I was running! It’s incredible!

Supersets can be done with anything…you could do the Row Machine, then immediately do some sets of bicep curls, back to the Row Machine and add The Plank or push-ups; squats then lunges followed by push-ups; basically anything that gets your blood pumping.

Bonuses for Superset Routines:

1. It’s faster. Supersets are something I do when I’m short on time and cannot spend over a hour in the gym. Spiking my heart rate, doing intervals on the treadmill and then fast-weights has been my go-to-quick workout when I’m in a crunch.

2. It breaks up the same ol’ routine. Hitting a plateau happens with EVERY form of exercise. Even lifting weights for 4-6 weeks in a normal way I started to notice that the weights were too light and even if I increased the weight I wasn’t getting as sore the next day as I used to.

3. Confuse your body into losing. Focus on a certain muscle group for 2 -4 weeks before switching to a new muscle group. After you’ve hit all the muscles you would like take a few weeks off and return to a straight set workout plan for another 2-4 weeks.

Some Superset Examples I did last night:

Leg extension/leg curl/calf raise

Cable crossovers/push-ups

Squats/leg extensions

Ab Crunches/Leg raises

Doing the supersets last night broke up the monotony of weight lifting. I also REALLY felt the effects! My muscles were burning as I lifted and I struggled to complete a lot of the sets, but I did it!

Gym Stats:

Time: 1:21

Calories Burned: 585

It was a good workout and I braved the bitter cold to get back to my car. (By the way it was 19 degrees here in Portland this morning!) When I got home Michael made turkey burgers.

And yes it was the third night in a row I ate a burger. 😉

At least it wasn’t another Boca Burger…and we made sweet potato fries!

Dinner hit the spot. I burned a lot of calories yesterday but I didn’t have a ravenous hunger like I sometimes do. Weird.

I’m definitely taking a break from burgers for awhile.

QUESTION: Have you done supersets? What results did you see?

Sweet Potatoes, Part Deux

After my Legs and Abs workout at the gym it was dinner time. Thankfully! I was so hungry yesterday. I have no idea what prompted it (hibernation weather?). I was out of car snacks so I restocked small snack bags of Raisin Bran cereal and pretzels to keep in my car.

Michael made turkey burgers for dinner. It’s been quite a while since we’ve had turkey burgers. Last night’s were delicious. He added chopped jalapenos and shredded white cheddar to the patties.

Over the weekend I picked up some onion hamburger buns (190 calories each). I was in charge of prepping the buns. Michael grilled the patties in the skillet.

Saturday night Michael and I made a remarkable dinner.  The sweet potato fries we made were probably the best thing I’ve eaten in a long time. I picked up (what I thought) more sweet potatoes at the store to do it again.

What the heck did I buy? Did I accidentally pick up yams instead of sweet potatoes? They definitely weren’t as good as Saturday’s night’s creation. 🙁

Michael coated the fries in Grapeseed oil, sprinkled salt and pepper, paprika and garlic powder. We basically recreated the exact recipe as Saturday. The fries weren’t very flavorful. I am so confused!

After the stressful gym session, I poured myself a glass of Chardonnay. It really hit the spot.

Even though I’m disappointed about the fries, the burgers were great.

Dinner was a good one, even if the fries weren’t as sweet as before. They were still by far better than plain ol’ fries!

I must have been just worn out last night. I feel asleep immediately (which is strange because I have insomnia). Just as I fell asleep, this little gargoyle jumped on my head:

Michael says I woke up, yelled at the cat for jumping on my head, and then immediately fell back asleep. 😉

This morning I woke up after a solid 9 hours of uninterrupted sleep (awesome) to find Fat Kitty snuggled underneath the blankets spooning me and purring. Awwwwww!

Michael surprised me with a creative new breakfast:

Scrambled eggs with pigs n’ a blanket! He used the crescent rolls and wrapped them around a turkey sausage link! It was awesome. Good invention, Michael!

It was a great way to start the day: flaky, warm, freshly baked crescent rolls. YUM….

QUESTION: What the heck did I buy? Sweet potatoes or yams or what?