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Rounding out your PECs

July 17, 2016 by Karen Leave a Comment

You really don’t feel at home until you’ve found your home gym routine. We had just survived our move to Vermont and a big part of getting settled in was finding our new home gym. It’s a Goldilocks tale to tell.

GYM #1 was 5 minutes from our new home, a dream too good to be true. It included equipment comparable to a large, extra nice hotel gym. Hey, 5 minutes from home and I can make do with that. Then, I SAW IT!!! A mysterious separate room haloed by a golden glow with RACKS! I heard an angel choir sing and thought this is the perfect gym and only 5 minutes from the house. Then management slapped me with the extra fee to use the standard equipment used for building muscle. I bid my farewells and moved on to,

GYM # 2 This gym draws a crowd and your’re waiting in line to use mediocre equipment and when you go early enough to avoid the mad rush, you’re still waiting in line to use the basic good equipment.

GYM # 3 Compared to the others, this gym is the winner. 5 minutes from work, so I sacrifice taking a luxurious shower at home and pack everything up to make it happen at the gym. There’s a rack, a bench, a smith machine and a handful of cables, it still doesn’t have everything on my wish list but it’s working for now. I’ve been in my groove and sticking with certain routines for about 3 weeks, then switching it up. The flat bench has proven itself reliably useful for a great chest pump before starting the day but I’ve been yearning for the burn of tearing some muscle up.

Here is a recent chest switch up that has revealed itself as just that, a routine that finds the burn we yearn for building more muscle:

Incline Dumbbell Press 4 sets 8-10 reps

Incline Dumbbell PressBodybuilding.com


Flatbench Dumbbell Flyes 4 sets 10-12 reps (squeeze at the top and make sure your isolating the PECS)

Dumbbell FlyesBodybuilding.com


Superset

  1. Wide push ups – to failure
    Push-Up Wide

    with Around the Worlds on a flat bench 8-10 reps

 

Womens Chest Workout
30-minutes to burn and build, Enjoy! Goldilocks will keep you posted on the gym search, I’ve been hearing rumors!

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30 Minutes to Muscle: How I got my Boobs Back

April 29, 2015 by Karen 1 Comment

10554067_1112433152117090_746592433_nWorking chest is like discovering the fountain of youth for a woman’s body, especially after breastfeeding. I have never seen such radical changes in my boobs within the past 3 years. Pregnancy gave me quite the pair to stare, which a lot of old dirty men did.

After nursing my babies they literally looked like deflated balloons. I thought people were joking when they used the deflated balloon description but THEY’RE NOT, that’s what they looked like, literally. I honestly didn’t know if there was hope at the time. I’m here to tell you that there is hope if you hit the weights ladies. After a few weeks of chest training you’ll have your original better than before boobs back. So celebrate with some new stylish but comfortable brasiers, ooh la, la. Here is one of the 30-minutes (that’s all it takes) chest workouts to achieve your goal.

Chest Day
 
Save Print
Warmup Time
5 mins
Workout Time
30 mins
Total time
35 mins
 
Author: Karen
Serves: Muscles!
Ingredients
  • Flatbench Chest Press on Smith Machine
  • Incline Dumbbell Press with a twist
  • Hammer Strength Chest Press
  • Cable curls
Instructions
  1. Go heavier, the Smith will stabilize you and enable you to work on feeling those heavier weights.
  2. sets of descending reps ( 10,8,6,6) with increasing weight (135lbs- 190lbs)
  3. On the twist, hold for 2 seconds and squeeze the muscle to increase the burn.
  4. Use a weight where you are getting 8-10 reps each set.
  5. Set on lower cable bracket and scoop up for the squeeze. 3 sets until failure
3.2.2929

 

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

What Fitness Pros Wish They Knew When They Started

30 minutes Chest and Tri’s

30 Minutes to Muscle: How I got my Boobs Back

Hammering my hamstrings, quick and not so easy

Biceps and Triceps – His and Hers

Parenting

Potty Training Twins

Teaching Vocabulary With Chapter Books

Examining my relationship with food.

Babies with Reflux

Increase Your Optimism, Gratefulness & Technique for 2018

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