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
Sunday, February 3, 2013
Friday, February 1, 2013
Bad day: Transmission broke on my truck, unable to get my other car plated, body feels weak and cold, nothing went right! So to help out with this, I really wanted to go to the gym. I ran in 16 degree weather, nearly giving my toes frostbite through my Vibram five-finger shoes, and felt sick the whole workout. The good thing out of all of this: I at least went. I made it fine. My toes are good, and my legs were hurting the next day like I wanted them to. And I weighed myself: I'm down to 113, 5 lbs less than what I was when I started this training. #score
Cardio:
Ran 2 miles, round trip from my house to the gym and back. It's exactly 1 mi each direction.
Workout: Legs
Astrofit method, 2 circuit supersets
10 reps Leg Extension
10 reps Leg Curls
10 reps Lunges (each leg)
10 reps Hip Abductor
10 reps Hip Adductor
*Rest 2 mins*
(Note: I decided not to do calf raises because they were so tight already from the big run on the treadmill the day before and the 2 mi run to and from the gym)
*Rest 2 mins*
Other:
Roman Leg Lifts until failure
Plank until failure
One thing for sure, when other parts of my body are getting weaker due to the type of training I'm doing, my legs aren't. Because they obviously had a lot more fat to convert to lean muscle. Very interesting observation.
Cardio:
Ran 2 miles, round trip from my house to the gym and back. It's exactly 1 mi each direction.
Workout: Legs
Astrofit method, 2 circuit supersets
10 reps Leg Extension
10 reps Leg Curls
10 reps Lunges (each leg)
10 reps Hip Abductor
10 reps Hip Adductor
*Rest 2 mins*
(Note: I decided not to do calf raises because they were so tight already from the big run on the treadmill the day before and the 2 mi run to and from the gym)
*Rest 2 mins*
Other:
Roman Leg Lifts until failure
Plank until failure
One thing for sure, when other parts of my body are getting weaker due to the type of training I'm doing, my legs aren't. Because they obviously had a lot more fat to convert to lean muscle. Very interesting observation.
Thursday, January 31, 2013
I'd been lacking in my workouts due to a pain in my right leg that my doctor hasn't really been able to diagnose. There's no swelling, definitely not a clot, a moderate burning pain from the hip socket down, and even back xrays were negative for any cracks or obvious pressures on my sciatic nerve. Sooo... when everything was inconclusive, I said screw it and went back to my workouts!
Cardio: Treadmill
Ran for 30 mins, 5.4mph, 2.5 mi. It felt.... awesome.
Workout: Back
Astrofit method, 2 circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Bent Rows
10 reps Shrugs
10 reps Hyperextension
*Rest 2 mins*
Other:
Leg Lifts on a bench until failure
Roman Lifts until failure
Whole body stretch
Great workout, good intensity, and when I stretched out my back on a ball it popped! I thought, "Whoa, OK so I guess I should stop now." It didn't hurt, but it alarmed me. The next day my back hurt a little less. It wasn't all the way gone, but it's very obvious that my nerve was unhappy with the way my hips/spine was settling, and stretching has definitely helped. So, lesson learned, stretching is amazingly more beneficial than I've ever given it credit for.
Cardio: Treadmill
Ran for 30 mins, 5.4mph, 2.5 mi. It felt.... awesome.
Workout: Back
Astrofit method, 2 circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Bent Rows
10 reps Shrugs
10 reps Hyperextension
*Rest 2 mins*
Other:
Leg Lifts on a bench until failure
Roman Lifts until failure
Whole body stretch
Great workout, good intensity, and when I stretched out my back on a ball it popped! I thought, "Whoa, OK so I guess I should stop now." It didn't hurt, but it alarmed me. The next day my back hurt a little less. It wasn't all the way gone, but it's very obvious that my nerve was unhappy with the way my hips/spine was settling, and stretching has definitely helped. So, lesson learned, stretching is amazingly more beneficial than I've ever given it credit for.
Sunday, January 27, 2013
Sunday, January 27, 2013
WOO got a whole chest workout in! All of the benches I needed (flat, incline, and decline) were available, so I made sure to really push all chest movements into this workout. Also I decided to include links to songs that I put on my MP3 player to amp me up in case anyone would like to venture into different gym music that I like.
Cardio: Bike
Avg. 16.5mph, 5.5 mi, 20 mins
My quads were like a sticky jelly after this and I could barely move until I stretched them out.
Workout: Chest
2 Circuit supersets, Astrofit method, all with dumbells
10 reps Flat Bench Press
10 reps Incline Bench Press
10 reps Flies
10 reps Incline Flies
10 reps Decline Bench Press
*Rest & Stretch 2 mins*
Other:
Even though I pulled my abs last time I did this, I am mad at them for being pulled. So this was my non-verbal way of telling my abs "F* you", so I did the exact same ab exercises that I did on Thursday. :)
Bench Leg Lifts until failure
Weighted Oblique Twists with Scissor Kicks until failure
Whole body stretch
Song of the Day:
http://youtu.be/l8uYInb5U68
Cardio: Bike
Avg. 16.5mph, 5.5 mi, 20 mins
My quads were like a sticky jelly after this and I could barely move until I stretched them out.
Workout: Chest
2 Circuit supersets, Astrofit method, all with dumbells
10 reps Flat Bench Press
10 reps Incline Bench Press
10 reps Flies
10 reps Incline Flies
10 reps Decline Bench Press
*Rest & Stretch 2 mins*
Other:
Even though I pulled my abs last time I did this, I am mad at them for being pulled. So this was my non-verbal way of telling my abs "F* you", so I did the exact same ab exercises that I did on Thursday. :)
Bench Leg Lifts until failure
Weighted Oblique Twists with Scissor Kicks until failure
Whole body stretch
Song of the Day:
http://youtu.be/l8uYInb5U68
Thursday, January 24, 2013
Cardio: Elliptical
To this one, I did 3.6mi at an average of 8mph. I wonder why all ellipticals (that I've ever used) are so off on their measurements!? It's driving me nuts. But I ran for 30 minutes.
Workout: Legs
2 Circuit Supersets, Astrofit method
10 reps Leg Extensions
10 reps Leg Curls
10 reps Lunges
10 reps Hip Abductor
10 reps Hip Adductor (got corrected on that! Haha)
10 reps Calf Raises
*Rest & Stretch 2 minutes*
Other:
I was SOOOO excited I could do my FAVORITE ab movement, because a bench was actually available! The noobs are coming less, (I have a love/hate relationship for New Years resolutioners), so I took total advantage of the opportunity.
Leg Lifts over the edge of the bench until failure (2 sets)
Weighted Oblique Twists and Scissor Kicks on the bench (gotta do it slow or else you'll fall off!) until failure. (2 sets)
Whole body stretch.
**Side Note: I pulled my ab muscles from being able to do this ab exercise. They're fine by now, but I regretted going out with my hilarious friends. All laughs were followed by "OW!...OW!..." which made all of us laugh more. I guess my problems could be worse. :)
To this one, I did 3.6mi at an average of 8mph. I wonder why all ellipticals (that I've ever used) are so off on their measurements!? It's driving me nuts. But I ran for 30 minutes.
Workout: Legs
2 Circuit Supersets, Astrofit method
10 reps Leg Extensions
10 reps Leg Curls
10 reps Lunges
10 reps Hip Abductor
10 reps Hip Adductor (got corrected on that! Haha)
10 reps Calf Raises
*Rest & Stretch 2 minutes*
Other:
I was SOOOO excited I could do my FAVORITE ab movement, because a bench was actually available! The noobs are coming less, (I have a love/hate relationship for New Years resolutioners), so I took total advantage of the opportunity.
Leg Lifts over the edge of the bench until failure (2 sets)
Weighted Oblique Twists and Scissor Kicks on the bench (gotta do it slow or else you'll fall off!) until failure. (2 sets)
Whole body stretch.
**Side Note: I pulled my ab muscles from being able to do this ab exercise. They're fine by now, but I regretted going out with my hilarious friends. All laughs were followed by "OW!...OW!..." which made all of us laugh more. I guess my problems could be worse. :)
Wednesday, January 23, 2013
Wednesday, January 23, 2013
I have to tell myself that this is normal and expected that my strength is going down with this new workout. I'm getting leaner, but the cardio is using up not only fat but also muscle. I admit, it's kind of a mindf***. However I'm working towards a goal that, for once, doesn't require absolute strength gains in order to attain that goal. So... I keep going!
Cardio: Treadmill
30 minutes, avg. 5mph, 2.31 miles.
I reduced my actual running time down to at most twice a week. My ankles and tendons in my feet just aren't built up to do more than that right now, so for a few weeks that'll be my maximum amount of running.
Workout: Shoulders & Arms
2 Circuit Supersets, Astrofit Method
10 reps Shoulder Press
10 reps Lateral Raises
10 reps Front Raises
10 reps Bicep Curls
10 reps Tricep Extension
*Rest & Stretch 2 mins*
Other:
Forearm curls until failure
Whole body stretch
Cardio: Treadmill
30 minutes, avg. 5mph, 2.31 miles.
I reduced my actual running time down to at most twice a week. My ankles and tendons in my feet just aren't built up to do more than that right now, so for a few weeks that'll be my maximum amount of running.
Workout: Shoulders & Arms
2 Circuit Supersets, Astrofit Method
10 reps Shoulder Press
10 reps Lateral Raises
10 reps Front Raises
10 reps Bicep Curls
10 reps Tricep Extension
*Rest & Stretch 2 mins*
Other:
Forearm curls until failure
Whole body stretch
Tuesday, January 22, 2013
Sunday, January 20, 2013
I sure do love back workouts, because there are endless exercises for them and you hit so many other muscles secondarily. Having a strong back is so important to everyday living and also performance/fitness based tasks. The spine itself is so temperamental, but having good solid muscle surrounding it will keep it going well your whole life.
Cardio: Elliptical
25 minutes. This elliptical was also broken. It would turn on then turn off after a couple minutes, no matter how much I fidgeted with the buttons. Come on, March!
Workout: Back
2 Circuit Supersets, Astrofit method
10 Longpulls
10 Lat Pulldowns
10 Front Pulldowns
10 Rows
10 Shrugs
10 Hyperextensions
*Rest & Stretch 2 mins*
Other:
Scissor kicks with weight until failure
Weighted Crunches on a ball until failure
Whole body stretch
Cardio: Elliptical
25 minutes. This elliptical was also broken. It would turn on then turn off after a couple minutes, no matter how much I fidgeted with the buttons. Come on, March!
Workout: Back
2 Circuit Supersets, Astrofit method
10 Longpulls
10 Lat Pulldowns
10 Front Pulldowns
10 Rows
10 Shrugs
10 Hyperextensions
*Rest & Stretch 2 mins*
Other:
Scissor kicks with weight until failure
Weighted Crunches on a ball until failure
Whole body stretch
Sunday, January 20, 2013
Saturday, January 19, 2012
I actually worked out on Wednesday, Jan 16th, but I am not filled with copious amounts of free time to work out AND blog AND have a life. Another example of "making time for your workouts". If I can't blog about it for a few days, I'm not going to sweat it. Good news, yesterday was a much better workout than Wednesday's, even if I realized I kind of screwed up a bit.
Cardio: Elliptical and Bike
20 mins on Elliptical, avg 8mph, 2.9 miles. As I said before, the numbers represented on the elliptical are b/s.
8 mins on bike, avg 16 mph, 1 mile. I did this at the end after my strength workout because I realized that chest has limited movements, and I couldn't do 6 exercises of it without over-working a section of my pecs (as per my goals). Sooo... more cardio!
Workout: Chest
Astrofit method, Circuit Supersets
10 reps Bench Press w/ dumbells
10 reps Upper Chest Press w/ dumbells (and incorporated a fly at the top of the movement)
10 reps Flies
*Rest 1 minute*
Other:
Leg Lifts until failure
Weighted crunches on a ball until failure
Body stretches
Cardio: Elliptical and Bike
20 mins on Elliptical, avg 8mph, 2.9 miles. As I said before, the numbers represented on the elliptical are b/s.
8 mins on bike, avg 16 mph, 1 mile. I did this at the end after my strength workout because I realized that chest has limited movements, and I couldn't do 6 exercises of it without over-working a section of my pecs (as per my goals). Sooo... more cardio!
Workout: Chest
Astrofit method, Circuit Supersets
10 reps Bench Press w/ dumbells
10 reps Upper Chest Press w/ dumbells (and incorporated a fly at the top of the movement)
10 reps Flies
*Rest 1 minute*
Other:
Leg Lifts until failure
Weighted crunches on a ball until failure
Body stretches
Tuesday, January 15, 2013
Tuesday, January 15, 2013
I took yesterday off, and hit it hard at the gym today. I developed a nasty cold over the past couple of days. My energy is fine, no fever, but the congestion, sore throat, runny nose, etc., just sucks. So I wanted to hit the gym hard today to sweat this thing out. I wasn't paying attention necessarily to distance, speed, or strength, just sweat ethic. The amazing thing is that I did great cardio, and even did a great job on my strength workout. It always amazes me that even when you feel the least strong or healthy, your body performs otherwise. We all have bad days, but just go anways.
Cardio: Elliptical
33 minutes. Unfortunately all the New Years noobs took all the good machines, and the only decent elliptical was one that wouldn't turn on. I have no idea how fast it said I was going or mileage. I just went as fast as I could for 33 minutes, including a cool-down. Never make excuses because of other people using your fave equipment.
*Elliptical tip*: To add more stability and core into your elliptical run, let go of the bars or handles and "run" on it like normal. This can improve balance and core overtime. It feels like you'll fall off at first, but it incorporates so many more muscles, it's worth the extra effort.
Strength Workout: Legs
Circuit Supersets, Astrofit method
10 reps Leg Extension
10 reps Leg Curls
10 reps Hip Abductor
10 reps Hip Inductor
10 reps Lunges
10 reps Calf Raises
*Rest & Stretch 2 mins*
Other:
Weighted ab curls on a ball until failure
Weighted oblique twists until failure
Whole body strech
Cardio: Elliptical
33 minutes. Unfortunately all the New Years noobs took all the good machines, and the only decent elliptical was one that wouldn't turn on. I have no idea how fast it said I was going or mileage. I just went as fast as I could for 33 minutes, including a cool-down. Never make excuses because of other people using your fave equipment.
*Elliptical tip*: To add more stability and core into your elliptical run, let go of the bars or handles and "run" on it like normal. This can improve balance and core overtime. It feels like you'll fall off at first, but it incorporates so many more muscles, it's worth the extra effort.
Strength Workout: Legs
Circuit Supersets, Astrofit method
10 reps Leg Extension
10 reps Leg Curls
10 reps Hip Abductor
10 reps Hip Inductor
10 reps Lunges
10 reps Calf Raises
*Rest & Stretch 2 mins*
Other:
Weighted ab curls on a ball until failure
Weighted oblique twists until failure
Whole body strech
Sunday, January 13, 2013
Sunday, January 13, 2013
I took this bleak, misty day (and the battery in my truck being dead) as a great motivator to go ahead and run to the gym, do a quick 1/2 hour back workout, and run back home. Might as well start running outside more since there's no snow and I'm training to run outside anyways. It's exactly 1 mile to the gym from my house, and in the trip there and back I was able to learn and think about a lot.
I seem to hit the "wall" much faster when I'm running outside. It's probably due to having to check for traffic, rocks, potholes, etc., and my mind can't focus as well. So I discovered a little game I used to trick my mind, which was as I was running on a sidewalk, I would look down and try to not run on the sidewalk cracks. For some reason, I ran faster and longer than if I hadn't played this mind game. Either ways, it still felt really good to run outside, and I made it to the gym and home faster than I expected.
I also weighed myself (I think it's been about a week since I started this?) and I'm down to 114 lbs. So -3 lbs. It shows, too! Yay, cardio!
Workout: Back
Astrofit method, circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Rear Pulldowns
10 reps Dumbell Rows
10 reps Weighted Hyperextensions
*Rest & Stretch 2 mins*
Other:
Lower Ab Leg Lifts on a bench until failure
Weighted Oblique Twists until failure
Stretched
I seem to hit the "wall" much faster when I'm running outside. It's probably due to having to check for traffic, rocks, potholes, etc., and my mind can't focus as well. So I discovered a little game I used to trick my mind, which was as I was running on a sidewalk, I would look down and try to not run on the sidewalk cracks. For some reason, I ran faster and longer than if I hadn't played this mind game. Either ways, it still felt really good to run outside, and I made it to the gym and home faster than I expected.
I also weighed myself (I think it's been about a week since I started this?) and I'm down to 114 lbs. So -3 lbs. It shows, too! Yay, cardio!
Workout: Back
Astrofit method, circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Rear Pulldowns
10 reps Dumbell Rows
10 reps Weighted Hyperextensions
*Rest & Stretch 2 mins*
Other:
Lower Ab Leg Lifts on a bench until failure
Weighted Oblique Twists until failure
Stretched
Saturday, January 12, 2013
Saturday, January 12, 2013
To celebrate the fact that it was 65 degrees in the middle of January,instead of going to the gym, I kayaked with my boyfriend for 2 hours. If you've ever kayaked, you understand completely how this is a great low-impact, low-BPM activity that really helps with fat loss. Usually staying around 145BPM for 15-20 minutes on a treadmill is enough to promote fat-loss before or after a strength workout. However I did this for 2 hours. Needless to say, my arms, chest, shoulders, traps, and lats are nicely worked for endurance today.
Still going to the gym tomorrow. We'll see how badly I hurt.
Still going to the gym tomorrow. We'll see how badly I hurt.
Wednesday, January 9, 2013
Wednesday, January 9, 2013
Cardio: Ran on the treadmill, did 1 mile at 5.5 mph in 11 mins, then the next mile at 4.5. Once cool down was complete, did about 2.45 miles.
Workout: Legs
2 Circuit Supersets; Astrofit method (2 secs concentric, 6 secs eccentric)
10 Leg Extensions
10 Leg Curls
10 Hip Abductors
10 Calf raises
10 Lunges
*Rest 2 mins*
Other:
Weighted situps on a ball until failure
Weighted Oblique Twists
Plenty of stretching (I'm getting quite limber... I don't think I've been this limber ever. I haven't figured out what I'm doing differently than I have for all these years for this to finally occur? Either ways, not complaining.)
Looking forward to a rest day tomorrow!
Workout: Legs
2 Circuit Supersets; Astrofit method (2 secs concentric, 6 secs eccentric)
10 Leg Extensions
10 Leg Curls
10 Hip Abductors
10 Calf raises
10 Lunges
*Rest 2 mins*
Other:
Weighted situps on a ball until failure
Weighted Oblique Twists
Plenty of stretching (I'm getting quite limber... I don't think I've been this limber ever. I haven't figured out what I'm doing differently than I have for all these years for this to finally occur? Either ways, not complaining.)
Looking forward to a rest day tomorrow!
Tuesday, January 8, 2013
Tuesday, January 8, 2013
Cardio: Ran the elliptical today to reduce impact since I had such a big running day on Saturday's hash. It's b/s the statistics the ellipticals give you as far as your mileage and MPH, but it said I ran an average of around 9.5 mph and ran 3.5mi in 20 mins. Total b/s, but I ran pretty fast on it for 20 minutes and felt good. Had a tiny wall that I got over pretty easily once I concentrated.
Workout: Shoulders & Arms
2 sets. 2 seconds concentric, 6 seconds eccentric in a circuit superset.
10 reps Shoulder Press
10 reps Lateral Raises
10 reps Rear Flies
10 reps Bicep Curls
10 reps Overhead Tricep Extensions
*Rest & Stretch for 2 mins*
Other:
Did forearm twists with a 10lb weight on a bar until failure for 2 sets.
Weighted situps on a ball until failure for 2 sets.
Weighted oblique twists until failure for 2 sets.
Stretched a lot in between sets.
Notes:
A lot of runners may find that the extra weight lifting sessions are killing into my cardio time. However in my experience, I find that if I maintain good muscle all over, it does help a lot with the wear & tear on joints, tendons, and ligaments that running on treadmills, pavement, etc usually cause. I also find it easier to get past "walls", concentrate better, and endure a bit longer than if I had just done a full cardio workout. Honestly, I do get bored running for an hour, and it's a nice break from the monotony.
Workout: Shoulders & Arms
2 sets. 2 seconds concentric, 6 seconds eccentric in a circuit superset.
10 reps Shoulder Press
10 reps Lateral Raises
10 reps Rear Flies
10 reps Bicep Curls
10 reps Overhead Tricep Extensions
*Rest & Stretch for 2 mins*
Other:
Did forearm twists with a 10lb weight on a bar until failure for 2 sets.
Weighted situps on a ball until failure for 2 sets.
Weighted oblique twists until failure for 2 sets.
Stretched a lot in between sets.
Notes:
A lot of runners may find that the extra weight lifting sessions are killing into my cardio time. However in my experience, I find that if I maintain good muscle all over, it does help a lot with the wear & tear on joints, tendons, and ligaments that running on treadmills, pavement, etc usually cause. I also find it easier to get past "walls", concentrate better, and endure a bit longer than if I had just done a full cardio workout. Honestly, I do get bored running for an hour, and it's a nice break from the monotony.
Sunday, January 6, 2013
Saturday, January 5, 2013
Yesterday was a hash. By the end of the hash, we ran a total of 6 miles. I probably ran close to 4 miles and walked the rest. Mostly I ran so much due to the cold biting my toes through my Vibrams.
What I learned: I can maintain good body warmth regardless of running through several inches of snow in Vibrams and toe socks. Snow is also a good motivator! My dog dragging me along with his leash is also a good motivator. I was surprised at how well my body just wanted to "go", and by the end of the hash when I went to Hu Hot Mongolian BBQ for dinner, I ate a lot but full of good proteins, veggies, and carbs. My body felt like a furnace burning through all the food I was stuffing in my face. That's all a nice feeling, but at night was the huge surprise.
I woke up around 12:30am in intense, aching, restless pain all throughout my legs, bones, and tendons. I kept on getting up, trying to stretch my muscles, move them, get some blood moving to get the lactic acid out, but nothing would suffice. I ended up using a prescription pain med left over from some dental work, and that's what got me finally under less pain to fall asleep. I woke up pretty late, (10:30am) and took an epsom salt bath that my boyfriend graciously offered to prepare since he was up with me in my throes of pain in the early hours.
Epsom salt baths are now one of my best friends. I'd never taken one before, and I had my doubts that this could help that much, but I emerged feeling 98% better. I still have lingering aches, but I'm using mind over matter to help my body understand that this is okay and it will be mended throughout the day.
Looking forward now to an intense day of REST.
What I learned: I can maintain good body warmth regardless of running through several inches of snow in Vibrams and toe socks. Snow is also a good motivator! My dog dragging me along with his leash is also a good motivator. I was surprised at how well my body just wanted to "go", and by the end of the hash when I went to Hu Hot Mongolian BBQ for dinner, I ate a lot but full of good proteins, veggies, and carbs. My body felt like a furnace burning through all the food I was stuffing in my face. That's all a nice feeling, but at night was the huge surprise.
I woke up around 12:30am in intense, aching, restless pain all throughout my legs, bones, and tendons. I kept on getting up, trying to stretch my muscles, move them, get some blood moving to get the lactic acid out, but nothing would suffice. I ended up using a prescription pain med left over from some dental work, and that's what got me finally under less pain to fall asleep. I woke up pretty late, (10:30am) and took an epsom salt bath that my boyfriend graciously offered to prepare since he was up with me in my throes of pain in the early hours.
Epsom salt baths are now one of my best friends. I'd never taken one before, and I had my doubts that this could help that much, but I emerged feeling 98% better. I still have lingering aches, but I'm using mind over matter to help my body understand that this is okay and it will be mended throughout the day.
Looking forward now to an intense day of REST.
Friday, January 4, 2013
Friday, January 4, 2013
Dances with Dirt: May 11, 2013
Goal: Relay Race, being able to run 3-4 miles in 40 minutes or less on hills in the middle of the woods.
Today I am 117 lbs at 4'10". I have good, solid muscle but lack in any endurance. I can usually run a mile in 13 minutes on a treadmill flat. My "wall" comes usually about at a half mile, but is easy to get over. I need to prepare myself in 4 weeks to:
1. Run for a good distance outside on concrete
2. Reduce the "wall" effect
3. Still maintain muscle for protection against wear and tear of running
Treadmill:
Ran 2 miles at 5.5 mph in 24 minutes with 0 incline. Felt like I could go further for a mile or so but didn't want to overdo it.
Leg Day:
Ran 2 "circuit supersets", in other words no rest between exercises until all movements were done. Then rested & stretched for 2 minutes before doing a second superset.
All movements done 2 seconds concentric motion, 6 seconds eccentric motion.
10 reps Leg Press
10 reps Leg Curls
10 reps Hip Abductor
10 reps Hip Inductor
10 reps Lunges
*Rest 2 mins*
Goal: Relay Race, being able to run 3-4 miles in 40 minutes or less on hills in the middle of the woods.
Today I am 117 lbs at 4'10". I have good, solid muscle but lack in any endurance. I can usually run a mile in 13 minutes on a treadmill flat. My "wall" comes usually about at a half mile, but is easy to get over. I need to prepare myself in 4 weeks to:
1. Run for a good distance outside on concrete
2. Reduce the "wall" effect
3. Still maintain muscle for protection against wear and tear of running
Treadmill:
Ran 2 miles at 5.5 mph in 24 minutes with 0 incline. Felt like I could go further for a mile or so but didn't want to overdo it.
Leg Day:
Ran 2 "circuit supersets", in other words no rest between exercises until all movements were done. Then rested & stretched for 2 minutes before doing a second superset.
All movements done 2 seconds concentric motion, 6 seconds eccentric motion.
10 reps Leg Press
10 reps Leg Curls
10 reps Hip Abductor
10 reps Hip Inductor
10 reps Lunges
*Rest 2 mins*
Subscribe to:
Comments (Atom)