37 days to go until #DWD. I'm really proud of the progress I've made so far. The diet has worked very well, but amazingly I haven't dipped below 109lbs. Instead I've been getting great muscle gain and obvious fat loss, which...I'm happy with as a girl, but I wish I was "lighter" for the run. But if you think about it, it's more muscle mass that I've developed to move that 109lbs efficiently. So I guess I should be fine with it. Makes sense to me.
In my workouts, I've been doing the same as before, but reducing it to 3 days a week. So for example:
Monday:
Cardio, Treadmill (always now); 15-25 minutes at 4.5 mph. I also increase the incline over the run to adjust being able to run uphill better.
Workout: Back (same stuff as before, nothing special. Amazed that I've retained/gained strength)
Other: 2 ab movements, whole body stretches
More Cardio!: Stair Climber for 10 minutes**
** The reason I've added this is because I need to be able to climb hills better without getting as out-of-breath. My last run I did in Morgan-Monroe forest was pretty brutal on the hills... everything else was pretty doable. So for my particular training, I've added this movement to add endurance from my glutes and lower back. I was surprised how much my back was wore out from that big run at Morgan-Monroe forest a couple weeks ago, so that was an obvious choice to add to my exercises.
Wednesday:
All the same except for my workout is legs.
Saturday or Sunday:
All the same except workout is chest & shoulders.
I'm not really focusing on my arms at all as a workout because they get worked out secondarily in the mass movements.
The past few workouts have been great, because I've been able to keep my heart rate around 170 at the most intense parts, and haven't decreased the intensity. I want on the big day to be able to keep my heart rate no higher than that, and just let my body do what it needs to do without "overdoing" it. I don't feel like I need to run 5 miles everyday until then. What I need to do is condition my body to have the ABILITY to do that IF it is needed. I feel like if I did the 5+ miles constantly throughout the week, I'd end up hurting myself and not being able to run the relay. Pointless. I've learned through this to work smarter and listen to my body. If I have an ache, I listen to it. But don't baby the aches/pains. Those are signals that something is rebuilding, too. After 6 years of working out, I'm glad I've finally feel like I've reached that ability to tell the difference.
Wednesday, April 3, 2013
Sunday, March 10, 2013
Saturday, March 9, 2013
When I started this training around the beginning of the year, I weighed in at 117 lbs. I weighed myself yesterday and the same machine read me 109 lbs. This was after a few meals, coffee, & water, so it's safe to assume my dry weight in the morning is around 107-108 lbs. I'm very excited with how well my body is responding to my new diet, which included wearing some skinny jeans a size smaller that I haven't been able to wear for several months. My focus, of course, is for the race. My body then will be optimally primed to know how to use the foods I give it, whatever they are, and translate it into kinetic energy for a long, exhausting day. It's hard to always have your meals planned, and to stick to it. But consistency is key with diet and exercise, nothing happens overnight.
Cardio: Bike ride to gym, 1 mi.; 15 minute run, 4.9 mph, 1.11 mi; *end of workout* 10 minute elliptical; Bike ride to home, 1 mi.
Workout: Chest & Shoulders
(I hate the fact that SO MANY DUDES THINK THEY'RE CHEST IS SO KEY TO EVERYTHING. They hog all the benches. So thus, my workout was all over the place. This is a literal translation of what I had to do to somewhat get the movement and be flexible.)
10 reps Machine Press
10 reps Dumbell Incline Press
10 reps Dumbell Flies
10 reps Dumbell Incline Flies
10 reps Lateral Raises
10 reps Dumbell Shoulder Press
10 reps Dumbell Rear Flies
*Rest 2 mins*
10 reps Dumbell Incline Press
10 reps Dumbell Incline Flies
10 reps Dumbell Bench Press
10 reps Lateral Raises
10 reps Shoulder Press
10 reps Machine Flies (this was the only thing available, with a broken seat, so I had to stand at the machine to do these.)
Note: I needed to do rear flies still, but there was no feasible way of doing this without setting up something elaborate.
Other:
Sitting ab crunch
Weighted oblique twists
Whole body stretch
So you can tell that the workout itself kind of sucked. I hurt great this morning, but that's because you have to be flexible with others and be inventive. I couldn't imagine how intimidated new people would feel if their machine wasn't available, or broken, and they didn't know what else to do. Do pushups! The fact is that you're still *doing something*.
S.O.T.D:
http://youtu.be/EpqnJ_BpuIU
Cardio: Bike ride to gym, 1 mi.; 15 minute run, 4.9 mph, 1.11 mi; *end of workout* 10 minute elliptical; Bike ride to home, 1 mi.
Workout: Chest & Shoulders
(I hate the fact that SO MANY DUDES THINK THEY'RE CHEST IS SO KEY TO EVERYTHING. They hog all the benches. So thus, my workout was all over the place. This is a literal translation of what I had to do to somewhat get the movement and be flexible.)
10 reps Machine Press
10 reps Dumbell Incline Press
10 reps Dumbell Flies
10 reps Dumbell Incline Flies
10 reps Lateral Raises
10 reps Dumbell Shoulder Press
10 reps Dumbell Rear Flies
*Rest 2 mins*
10 reps Dumbell Incline Press
10 reps Dumbell Incline Flies
10 reps Dumbell Bench Press
10 reps Lateral Raises
10 reps Shoulder Press
10 reps Machine Flies (this was the only thing available, with a broken seat, so I had to stand at the machine to do these.)
Note: I needed to do rear flies still, but there was no feasible way of doing this without setting up something elaborate.
Other:
Sitting ab crunch
Weighted oblique twists
Whole body stretch
So you can tell that the workout itself kind of sucked. I hurt great this morning, but that's because you have to be flexible with others and be inventive. I couldn't imagine how intimidated new people would feel if their machine wasn't available, or broken, and they didn't know what else to do. Do pushups! The fact is that you're still *doing something*.
S.O.T.D:
http://youtu.be/EpqnJ_BpuIU
Sunday, March 3, 2013
Sunday, March 3, 2013
Cardio: Biked 1 mi from home to gym. Jogged 15 mins, ~1.3 mi. Biked from gym to downtown ~2mi.
Workout: Chest & Shoulders
10 reps Dumbell Bench Press
10 reps Dumbell Flies
10 reps Dumbell Incline Bench Press
10 reps Lateral Raises
10 reps Front Raises
10 reps Reverse Flies
Other:
Weighted ab crunch on a ball until failure
Forearm curls
Whole body stretch
S.O.T.D:
"Work Hard, Play Hard" by Wiz Khalifa
http://youtu.be/TWHNr0BrNgo
Workout: Chest & Shoulders
10 reps Dumbell Bench Press
10 reps Dumbell Flies
10 reps Dumbell Incline Bench Press
10 reps Lateral Raises
10 reps Front Raises
10 reps Reverse Flies
Other:
Weighted ab crunch on a ball until failure
Forearm curls
Whole body stretch
S.O.T.D:
"Work Hard, Play Hard" by Wiz Khalifa
http://youtu.be/TWHNr0BrNgo
Thursday, February 28, 2013
New Chapter: February 28, 2013
In a few weeks, it will be officially spring. This is why I'm starting a new phase in my workout: Lose as much weight as possible (in a healthy way). My goal is to lose an extra 5 lbs. I still want good muscle to cushion the cardio movements, but I'll be on a super-restricted diet from now on for at least 1.5 months.So then I have a month to get my body into hyper-mode, which means that when I start giving myself more calories and carbs, my body will be a trained machine to output several miles or fast sprints if need be. I'm very excited for this phase, because honestly it will take the most concentration and planning.
My diet will consist of:
Breakfast 6am:
2 whole eggs, maybe with greens or kale and some sort of spice (pico de gallo, sriracha, pepper, etc)
Snack 1 9am:
2/3 cup Oatmeal
Handful of Mixed Nuts
Lunch 11am:
4-5 oz boneless, skinless chicken
3/4 cup brown rice
Steamed Veggies
Snack 2 2pm:
Salad
Snack 3 (pre-workout) 5pm:
Protein shake or handful of Granola (whichever is available to me)
Dinner 7pm:
6 ozTilapia
Steamed Veggies, or Asparagus, or whatever other vegetable I have fresh
Todays Workout
Cardio: split of 15 minutes warm up on elliptical before workout, 10 minute jog on treadmill after workout
*Note* My goal for this new phase isn't necessarily to gain mileage or speed, but rather give my body the optimum ability to shred fat.
Workout: Back
Astrofit Method, 2 circuit supersets
10 reps Assisted pullups
10 reps Long Pull
10 reps Pull Downs
10 reps Rear Pull Downs
10 reps Bar Rows
10 reps Shrugs
10 reps Hyperextension
Other:
Ab Crunches on a ball until failure
Standing Oblique twists with a band (I love how recuperative bands are)
Body Stretch
A song that pumped me up:
http://youtu.be/7Nr33m1zXVE
My diet will consist of:
Breakfast 6am:
2 whole eggs, maybe with greens or kale and some sort of spice (pico de gallo, sriracha, pepper, etc)
Snack 1 9am:
2/3 cup Oatmeal
Handful of Mixed Nuts
Lunch 11am:
4-5 oz boneless, skinless chicken
3/4 cup brown rice
Steamed Veggies
Snack 2 2pm:
Salad
Snack 3 (pre-workout) 5pm:
Protein shake or handful of Granola (whichever is available to me)
Dinner 7pm:
6 ozTilapia
Steamed Veggies, or Asparagus, or whatever other vegetable I have fresh
Todays Workout
Cardio: split of 15 minutes warm up on elliptical before workout, 10 minute jog on treadmill after workout
*Note* My goal for this new phase isn't necessarily to gain mileage or speed, but rather give my body the optimum ability to shred fat.
Workout: Back
Astrofit Method, 2 circuit supersets
10 reps Assisted pullups
10 reps Long Pull
10 reps Pull Downs
10 reps Rear Pull Downs
10 reps Bar Rows
10 reps Shrugs
10 reps Hyperextension
Other:
Ab Crunches on a ball until failure
Standing Oblique twists with a band (I love how recuperative bands are)
Body Stretch
A song that pumped me up:
http://youtu.be/7Nr33m1zXVE
Wednesday, February 13, 2013
Wednesday, February 13, 2013
Sounds like this week I won't get much of a chance to work out after my birthday tomorrow, so I need to cram it in! Which is fine. I'll have a great, restful, long weekend to let my body recover and build muscle. People forget that recovery IS CRITICAL FOR YOU TO GET RESULTS. Listen to your body, and don't go to the gym everyday!
Today was a pretty standard workout. I've noticed a wall around .5 miles, but after about 30 seconds it's over and ZOOM. I can run faster and more efficiently after that.
Cardio: Treadmill
20 minutes.
I ran at 6 mph today (felt pretty good! Made 5 mph feel like I was walking after that) and did it until I hit 1 mi, which was at 11:33 minutes. Getting there...
Workout: Shoulders & Arms
Astrofit method, 2 Circuit Supersets
10 reps Shoulder Press (50 lbs)
10 reps Bent Over Lateral Raises (7.5 dumbells)
10 reps Front Raises (7.5 dumbells)
10 reps Bicep Curls (10 lb dumbells)
10 reps Overhead Tricep Extension (15 lb dumbells)
10 reps Tricep Kickbacks (5 lbs) HURTS SO GOOD!
Other:
Hanging Leg Lifts until failure
Leg Lifts on the edge of a bench until failure
Whole body stretch
S.O.T.D:
http://youtu.be/1mIY3dqfnT0
Today was a pretty standard workout. I've noticed a wall around .5 miles, but after about 30 seconds it's over and ZOOM. I can run faster and more efficiently after that.
Cardio: Treadmill
20 minutes.
I ran at 6 mph today (felt pretty good! Made 5 mph feel like I was walking after that) and did it until I hit 1 mi, which was at 11:33 minutes. Getting there...
Workout: Shoulders & Arms
Astrofit method, 2 Circuit Supersets
10 reps Shoulder Press (50 lbs)
10 reps Bent Over Lateral Raises (7.5 dumbells)
10 reps Front Raises (7.5 dumbells)
10 reps Bicep Curls (10 lb dumbells)
10 reps Overhead Tricep Extension (15 lb dumbells)
10 reps Tricep Kickbacks (5 lbs) HURTS SO GOOD!
Other:
Hanging Leg Lifts until failure
Leg Lifts on the edge of a bench until failure
Whole body stretch
S.O.T.D:
http://youtu.be/1mIY3dqfnT0
Monday, February 11, 2013
I'm a very bad girl and have been HORRIBLE at updating my workouts! Such is life... it seems when I sit down at the computer, something else happens or I get distracted and forget to write one until, boom, bed. But I refuse to be held to these blogs. If you work out regularly, you understand. :)
Cardio: Run outside & Treadmill
12 minute run, 1 mile from house to gym.
15 minute run, treadmill, avg 4.5mph, 1.2 mi
12 minute run, 1 mile from gym to house
Workout: Legs
Astrofit Method, 2 Circuit Supersets
10 reps Leg Extension (30 lbs)
10 reps Leg Curl (30 lbs)
10 reps Lunges with weighted oblique twist (new exercise I learned) (10 lb plate)
10 reps Hip Abductors (60 lbs)
10 reps Hip Adductors (75 lbs)
10 reps Calf Raises (45 lb plate)
*Rest 2 minutes*
Other:
Weighted Ab Crunches on ball until failure
Weighted Oblique Twists until failure
Whole body stretch
Trying to run more often now, since in a few months is the relay race I've been training for. So to amp me up, here's a good one:
http://youtu.be/QTRmAfO9vgw
Cardio: Run outside & Treadmill
12 minute run, 1 mile from house to gym.
15 minute run, treadmill, avg 4.5mph, 1.2 mi
12 minute run, 1 mile from gym to house
Workout: Legs
Astrofit Method, 2 Circuit Supersets
10 reps Leg Extension (30 lbs)
10 reps Leg Curl (30 lbs)
10 reps Lunges with weighted oblique twist (new exercise I learned) (10 lb plate)
10 reps Hip Abductors (60 lbs)
10 reps Hip Adductors (75 lbs)
10 reps Calf Raises (45 lb plate)
*Rest 2 minutes*
Other:
Weighted Ab Crunches on ball until failure
Weighted Oblique Twists until failure
Whole body stretch
Trying to run more often now, since in a few months is the relay race I've been training for. So to amp me up, here's a good one:
http://youtu.be/QTRmAfO9vgw
Tuesday, February 5, 2013
Tuesday, February 5, 2013
It's days like today I am thankful that I live so close to my gym and the weather is finally letting up. My truck's clutch is out, so I've been biking/walking everywhere since last Friday. I've discovered that now my endurance at 160-170bpm is much better than the slower, steadier 145bpm workout that you get riding a bike in a hilly town. Very interesting turn. I find riding my bicycle so much harder than running. So to recognize that I'm getting a different kind of cardio, but cardio nonetheless, I did a different cardio in the gym today.
Cardio: Stair stepper
12 mins, .3 mi, avg. 2.5 mph. Stair steppers are meant to burn fat, which happens at the heart rate of 140-150 bpm for 10-20 mins. I rarely use this, because I feel like my endurance is always lacking. But at the end of this 12 mins, I was sweating very hard.
Workout: Shoulders, Biceps, & Triceps
Astrofit Method, 2 Circuit Supersets
10 reps Machine Shoulder Press
10 reps Inclined Lateral Raises (raise 1 side at a time while leaning at an angle off of a squat rack)
10 reps Front Raises
(Note* I wanted to do rear flies, but all the equipment to do so was being used, and I haven't found a good calisthenic workout to do for rear delts. Anyone have any ideas?)
10 reps Dumbell Bicep Curls
10 reps Incline Bicep Cirls
10 reps Tricep Extension
10 reps Tricep Pulldown
Other:
Machine Ab Crunch (this thing is wonderful and works both upper and lower abs at the same time)
Forearm curls, 10 lifting, 10 curling each side
Full body stretch
Song that stood out today: "Prima Donna" by Christina Aguilera ft. Lil' Jon
http://youtu.be/XLi11cv4FfM
Cardio: Stair stepper
12 mins, .3 mi, avg. 2.5 mph. Stair steppers are meant to burn fat, which happens at the heart rate of 140-150 bpm for 10-20 mins. I rarely use this, because I feel like my endurance is always lacking. But at the end of this 12 mins, I was sweating very hard.
Workout: Shoulders, Biceps, & Triceps
Astrofit Method, 2 Circuit Supersets
10 reps Machine Shoulder Press
10 reps Inclined Lateral Raises (raise 1 side at a time while leaning at an angle off of a squat rack)
10 reps Front Raises
(Note* I wanted to do rear flies, but all the equipment to do so was being used, and I haven't found a good calisthenic workout to do for rear delts. Anyone have any ideas?)
10 reps Dumbell Bicep Curls
10 reps Incline Bicep Cirls
10 reps Tricep Extension
10 reps Tricep Pulldown
Other:
Machine Ab Crunch (this thing is wonderful and works both upper and lower abs at the same time)
Forearm curls, 10 lifting, 10 curling each side
Full body stretch
Song that stood out today: "Prima Donna" by Christina Aguilera ft. Lil' Jon
http://youtu.be/XLi11cv4FfM
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