GoodFitFam

PRs, PB and the fun pursuit

Rounding out your PECs

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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


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


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

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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
 
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Warmup Time
Workout Time
Total time
 
Author:
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

 

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