I am wiped out, and sore. Interrupted sleep and just a busy week so I almost didn't even bother waking up, but I decided to at least go t the gym. My right shoulder and bicep started becoming extremely sore last night and by this morning it was seriously stiff and sore. This morning's focus was supposed to be biceps, triceps and chest but I had to go easy unfortunately. I had to go light on the dumbbell curls, and I could still feel pain with a 17.5 lb weight which is just bullshit damn it.
Anyways, I managed a few leg workouts into this one, I honestly don't think it is a good idea to have a specific day for legs since I also focus on running. I did one hour and 5 minutes of circuit training.
Standing Dumbbell Curls: 3 sets/ 30 reps/ 17.5, 1 set/ 30 reps/ 15 lbs
Fly Delt: 1 set/ 24 reps/ 45 lbs, 3 sets/ 24 reps/ 50 lbs
Hip Abductors: 4 sets/ 20 reps/ 40 lbs
Seated Chest Press: 3 sets/ 12 reps/ 50 lbs, 1 set/ 15 reps/ 40 lbs
Standing Tricep Cable Pulldown: 3 sets/ 20 reps/ 40 lbs, 1 set/ 15 reps/ 40 lbs
Hipp Adductors: 1 set/ 24 reps/ 30 lbs, 3 sets/ 24 reps/ 35 lbs
Torso Rotation: 1 set/ 6 reps/ 60 lbs, 3 sets/ 12 reps/ 50 lbs
Leg Extensions: 2 sets/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 35 lbs
Rear Delt: 4 sets/ 24 reps/ 30 lbs
My right bicep or shoulder is sore again, this morning I had taken some ibuprofen and it helped most of the day but it is wearing off now. I'll be focusing tomorrow on abdominal/core strengthening, then depending on how I am feeling Sunday..... who knows.
I do plan on running tomorrow morning, and I also plan on running Sunday so we will see how things go.
Friday, February 27, 2015
Thursday, February 26, 2015
Day Four, Week 4
Meant to wake up to my 3:30 AM alarm but lost track of my senses and ended up waking to my 4 AM alarm (thank goodness I have multiple alarms). Went to the gym first, figured I'd warm myself up and then take Rocky for a run on the roads.
Took it easy while focusing mainly on the back, I am definitely feeling sore in my shoulders from Tuesday's workout. An hour and 2 minutes for this workout.
Wide Grip Lat Pull Down: 2 sets/ 18 reps/ 55 lbs, 1 set/ 6 reps/ 70 lbs, 1 set/ 20 reps/ 50 lbs
Torso Rotation: 2 sets/ 20 reps/ 40 lbs, 2 sets/ 12 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 20 reps/ 50 lbs, 2 sets/ 15 reps/ 55 lbs
Rear Delt: 3 sets/ 15 reps/ 40 lbs, 1 set/ 20 reps/ 35 lbs
Underhand Stead Cable Row: 1 set/ 12 reps/ 50 lbs, 1 set/ 18 reps/ 40 lbs, 2 sets/ 20 reps/ 40 lbs
One Arm Dumbbell Row: 4 sets/ 18 reps/ 20 lbs
Shoulder Shrugs: 4 sets/ 20 reps/ 15 lbs
Seated Cable Row: 1 set/ 20 reps/ 40 lbs, 1 set/ 18 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 20 reps/ 40 lbs
Got home, changed clothes then Rocky and I headed out the door at daylight... I am so not used to running with any light along with school buses, more cars and kids headed to school. Temperature was 28 degrees with a feels like 22 degrees, 6 mph NNE winds but anything feels better than last week damn it.
Rocky and I ran 3.3 miles in 32:56 with an average pace of 9:59 min/mile, it is getting easier to run my sub 10 min/mile paces again so that is great news. I hope I can keep it up and get back down under 9:30 min/mile paces for my progression runs.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 9:59
Mile 3 - 9:31
.3 - 9:19
Things are going really good so far, just got to keep remembering to stretch after my runs.
Took it easy while focusing mainly on the back, I am definitely feeling sore in my shoulders from Tuesday's workout. An hour and 2 minutes for this workout.
Wide Grip Lat Pull Down: 2 sets/ 18 reps/ 55 lbs, 1 set/ 6 reps/ 70 lbs, 1 set/ 20 reps/ 50 lbs
Torso Rotation: 2 sets/ 20 reps/ 40 lbs, 2 sets/ 12 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 20 reps/ 50 lbs, 2 sets/ 15 reps/ 55 lbs
Rear Delt: 3 sets/ 15 reps/ 40 lbs, 1 set/ 20 reps/ 35 lbs
Underhand Stead Cable Row: 1 set/ 12 reps/ 50 lbs, 1 set/ 18 reps/ 40 lbs, 2 sets/ 20 reps/ 40 lbs
One Arm Dumbbell Row: 4 sets/ 18 reps/ 20 lbs
Shoulder Shrugs: 4 sets/ 20 reps/ 15 lbs
Seated Cable Row: 1 set/ 20 reps/ 40 lbs, 1 set/ 18 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 20 reps/ 40 lbs
Got home, changed clothes then Rocky and I headed out the door at daylight... I am so not used to running with any light along with school buses, more cars and kids headed to school. Temperature was 28 degrees with a feels like 22 degrees, 6 mph NNE winds but anything feels better than last week damn it.
Rocky and I ran 3.3 miles in 32:56 with an average pace of 9:59 min/mile, it is getting easier to run my sub 10 min/mile paces again so that is great news. I hope I can keep it up and get back down under 9:30 min/mile paces for my progression runs.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 9:59
Mile 3 - 9:31
.3 - 9:19
Things are going really good so far, just got to keep remembering to stretch after my runs.
Wednesday, February 25, 2015
Day 3, Week 4
Decided this morning to do my run first, then do my abdominal/core strengthening afterwards. It was 19 degrees out, and I had 4 miles planned just to be cautious since I had done some leg work yesterday and I wasn't sure how my legs would handle the run. My glutes, quads and hamstrings were kind of sore and achy right from the start but not awful. By mile 2 I decided to go a little further and see how much my legs were willing to give today. Rocky and I were able to put in 5.4 miles in 54:48 with an average pace of 10:09 min/mile, it didn't feel fast so that is another good sign. Near the end my legs were feeling a little tired but that is okay, we also managed to avoid getting hit by any cars..... although I am sure that would be a different story had I kept running a few times and not stood off to the side.
Got home, was freaking cold and wanted to warm up a little before my workout so I laid down in Dorian's bed (he was in bed with Daddy) for a moment or so before realizing I wasn't warming up any so I took a hot bath which helped a little.
Afterwards, I didn't do as much as normal, but it was still a good workout.
Raised Legs Crunches: 6 sets of 30 reps each
Standing Dumbbell Side Bends: 4 sets/ 24 reps/ 20 lbs, 2 sets/ 30 reps/ 20 lbs
Supermans: 6 sets of 30 reps
Bicycle Crunches: 2 sets/ 50 reps....... at this point my son decided he was going to sit on me so workout was over.
I am really beginning to feel sore from yesterday's shoulder workout, and Sunday's biceps, triceps and chest workout. Tomorrow morning is focusing mainly on the back, with a few other workout thrown in depending on how I feel, then I'll get back to the house and hopefully Rocky and I can go for a 3 miler.
Got home, was freaking cold and wanted to warm up a little before my workout so I laid down in Dorian's bed (he was in bed with Daddy) for a moment or so before realizing I wasn't warming up any so I took a hot bath which helped a little.
Afterwards, I didn't do as much as normal, but it was still a good workout.
Raised Legs Crunches: 6 sets of 30 reps each
Standing Dumbbell Side Bends: 4 sets/ 24 reps/ 20 lbs, 2 sets/ 30 reps/ 20 lbs
Supermans: 6 sets of 30 reps
Bicycle Crunches: 2 sets/ 50 reps....... at this point my son decided he was going to sit on me so workout was over.
I am really beginning to feel sore from yesterday's shoulder workout, and Sunday's biceps, triceps and chest workout. Tomorrow morning is focusing mainly on the back, with a few other workout thrown in depending on how I feel, then I'll get back to the house and hopefully Rocky and I can go for a 3 miler.
Tuesday, February 24, 2015
Week Four, Day 2....
Monday was a rest day, from everything other than my toddler haha. My shoulders and biceps, and triceps were definitely feeling Sunday's workout starting last night and this morning but I decided to go to the gym first before even thinking of a run...... it was 12 degrees outside and I am sick of this cold, temps in the 20's aren't bad, compared to last week that almost feels like summer weather but I am ready for temps in the 40's, 50's, 60's and 70's... hell I'll take temperatures in the 80's compared to this crap.
So I woke up at 3:25 AM, got up and dressed, had some coffee and then started the Tahoe. I prepared my water bottle and sat a moment longer trying to give the Tahoe time to warm up. Then I headed to the gym for an hour of circuits. It went pretty damn good, if I do say so myself.
Dumbbell Lateral Raises: 4 sets/ 12 reps/ 7.5 lbs
Converging Plate Loaded Overhead Press: 4 sets/ 12 reps/ 50 lbs
Hip Abductors: 4 sets/ 12 reps/ 40 lbs
Machine Shoulder Press: 4 sets/ 12 reps/ 50 lbs
Shoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Seated Leg Press: 1 set/ 12 reps/ 90 lbs, 2 sets/ 12 reps/ 100 lbs, 1 set/ 12 reps/ 110 lbs
Dumbbell One Arm Shoulder Press: 2 sets/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 17.5 lbs
Rear Delt: 4 sets/ 12 reps/ 40 lbs
Dumbbell Raise: 4 sets/ 12 reps/ 10 lbs
Standing Calf Raises: 1 set/ 12 reps/ 25 lbs, 3 sets/ 12 reps/ 30 lbs
By the time I left the gym I decided that 12 degrees wasn't too bad and Rocky deserved a run so I got home, changed clothes and headed out the door for something like 3 miles. It was bloody cold, but not as bad as last week and I kept reminding myself that.
We ran 3.2 miles in 31:59 with an average pace of 10:00 min/mile, my calves were a bit sore but overall not bad at all so that is good news. I just about busted my ass on the downhill of our driveway but luckily I caught myself.
Laps/splits were:
Mile 1 - 10:37
Mile 2 - 9:56
Mile 3 - 9:39
.2 - 8:56
It didn't feel like I was running under 10 min/mile pace but that is definitely a good thing, means I am getting back down to my paces.
So I woke up at 3:25 AM, got up and dressed, had some coffee and then started the Tahoe. I prepared my water bottle and sat a moment longer trying to give the Tahoe time to warm up. Then I headed to the gym for an hour of circuits. It went pretty damn good, if I do say so myself.
Dumbbell Lateral Raises: 4 sets/ 12 reps/ 7.5 lbs
Converging Plate Loaded Overhead Press: 4 sets/ 12 reps/ 50 lbs
Hip Abductors: 4 sets/ 12 reps/ 40 lbs
Machine Shoulder Press: 4 sets/ 12 reps/ 50 lbs
Shoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Seated Leg Press: 1 set/ 12 reps/ 90 lbs, 2 sets/ 12 reps/ 100 lbs, 1 set/ 12 reps/ 110 lbs
Dumbbell One Arm Shoulder Press: 2 sets/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 17.5 lbs
Rear Delt: 4 sets/ 12 reps/ 40 lbs
Dumbbell Raise: 4 sets/ 12 reps/ 10 lbs
Standing Calf Raises: 1 set/ 12 reps/ 25 lbs, 3 sets/ 12 reps/ 30 lbs
By the time I left the gym I decided that 12 degrees wasn't too bad and Rocky deserved a run so I got home, changed clothes and headed out the door for something like 3 miles. It was bloody cold, but not as bad as last week and I kept reminding myself that.
We ran 3.2 miles in 31:59 with an average pace of 10:00 min/mile, my calves were a bit sore but overall not bad at all so that is good news. I just about busted my ass on the downhill of our driveway but luckily I caught myself.
Laps/splits were:
Mile 1 - 10:37
Mile 2 - 9:56
Mile 3 - 9:39
.2 - 8:56
It didn't feel like I was running under 10 min/mile pace but that is definitely a good thing, means I am getting back down to my paces.
Sunday, February 22, 2015
Week Four, Day 1
Decided to hit the gym first for 50 minutes, then see about running with Rocky afterwards.
Standing Dumbbell Curls: 4 sets/ 24 reps/ 20 lbs
Rear Delt: 2 sets/12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs
Barbell Bench Press: 2 sets/ 12 reps/ 65 lbs
Standing Tricep Cable Pulldown: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Concentration Curls: 3 sets/ 6 reps/ 25 lbs, 1 set/ 6 reps/ 25 lbs
Seated Chest Press: 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 12 reps/ 55 lbs, 1 set/ 12 reps/ 60 lbs
Standing Overhead Barbel Triceps Extension: 4 sets/ 12 reps/ 20 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 3 sets/ 12 reps/ 45 lbs
What's sad, or hilarious is that when I went to do the barbell bench press I figured the bar was as heavy as the ones at Ivy Tech's gym so I thought it was 10-15 lbs. First I had put 50 lbs on there ( 25 lbs on each side), and knew immediately that I wasn't going to be able to lift it.... at least safely without a spot. I ended up putting 15 lbs on each side and it was just so difficult that I felt weak, glad that nobody else was in the gym at the time because I was embarrassed. Afterwards, I asked the guy at the desk how heavy the bar was by itself, it is 35 lbs by itself. So I was doing 65 lbs, still not as awesome as I'd like since back in 2011 I was benching 90 comfortably. My arms were also pretty sore after the curls, I am going to decide when one of those two are going to come first from now on.
Afterwards I headed home (carefully), the roads are slick and icy and not only is my Tahoe not 4WD or even front wheel drive, but the back tires suck. I then changed my clothes and got Rocky ready for our run, I hadn't ran since Tuesday. It was 30 degrees with a feels like 24 but after last week's awfully freezing temps, this felt like summer.
Whether a car was driving towards us face on of r from behind us, I made sure that we stopped and got off to the side of the road.... just in case
We ended up running 4.1 miles in 42:32 with an average pace 10:31 min/mile, I expected some aches and soreness but I think what I felt was mainly due to my legs trying to keep upright and stabilized.
Laps/splits were:
Mile 1 - 11:07
Mile 2 - 10:20
Mile 3 - 10:19
.1 - 9:49
I am ready for this crappy, cold weather to be over but I am hoping that I can get back to my running Tuesday without issues and avoid short distance races.
Standing Dumbbell Curls: 4 sets/ 24 reps/ 20 lbs
Rear Delt: 2 sets/12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs
Barbell Bench Press: 2 sets/ 12 reps/ 65 lbs
Standing Tricep Cable Pulldown: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Concentration Curls: 3 sets/ 6 reps/ 25 lbs, 1 set/ 6 reps/ 25 lbs
Seated Chest Press: 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 12 reps/ 55 lbs, 1 set/ 12 reps/ 60 lbs
Standing Overhead Barbel Triceps Extension: 4 sets/ 12 reps/ 20 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 3 sets/ 12 reps/ 45 lbs
What's sad, or hilarious is that when I went to do the barbell bench press I figured the bar was as heavy as the ones at Ivy Tech's gym so I thought it was 10-15 lbs. First I had put 50 lbs on there ( 25 lbs on each side), and knew immediately that I wasn't going to be able to lift it.... at least safely without a spot. I ended up putting 15 lbs on each side and it was just so difficult that I felt weak, glad that nobody else was in the gym at the time because I was embarrassed. Afterwards, I asked the guy at the desk how heavy the bar was by itself, it is 35 lbs by itself. So I was doing 65 lbs, still not as awesome as I'd like since back in 2011 I was benching 90 comfortably. My arms were also pretty sore after the curls, I am going to decide when one of those two are going to come first from now on.
Afterwards I headed home (carefully), the roads are slick and icy and not only is my Tahoe not 4WD or even front wheel drive, but the back tires suck. I then changed my clothes and got Rocky ready for our run, I hadn't ran since Tuesday. It was 30 degrees with a feels like 24 but after last week's awfully freezing temps, this felt like summer.
Whether a car was driving towards us face on of r from behind us, I made sure that we stopped and got off to the side of the road.... just in case
We ended up running 4.1 miles in 42:32 with an average pace 10:31 min/mile, I expected some aches and soreness but I think what I felt was mainly due to my legs trying to keep upright and stabilized.
Laps/splits were:
Mile 1 - 11:07
Mile 2 - 10:20
Mile 3 - 10:19
.1 - 9:49
I am ready for this crappy, cold weather to be over but I am hoping that I can get back to my running Tuesday without issues and avoid short distance races.
Saturday, February 21, 2015
Day 7, Week 3
This morning went well, was a little concerned on whether I would make it to the gym or not due to all the slush and ice.
This morning's circuit was focused on the back.
Wide Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 1 set/ 18 reps/ 50 lbs, 1 set/ 9 reps/ 65 lbs
Leaning Single Arm Cable Lateral Raises: 4 sets/ 12 reps/ 10 lbs
Underhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 2 sets/ 15 reps/ 50 lbs
Shoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbs
Seated Cable Row: 4 sets/ 12 reps/ 55 lbs
Rear Delt: 1 set/ 12 reps/ 40 lbs, 1 set/ 9 reps/ 50 lbs, 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 40 lbs
One Arm Dumbbell Row: 1 set/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 22.5 lbs, 1 set/ 12 reps/ 25 lbs
This morning's circuit was focused on the back.
Wide Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 1 set/ 18 reps/ 50 lbs, 1 set/ 9 reps/ 65 lbs
Leaning Single Arm Cable Lateral Raises: 4 sets/ 12 reps/ 10 lbs
Underhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 12 reps/ 60 lbs, 2 sets/ 15 reps/ 50 lbs
Shoulder Shrugs: 4 sets/ 12 reps/ 17.5 lbs
Seated Cable Row: 4 sets/ 12 reps/ 55 lbs
Rear Delt: 1 set/ 12 reps/ 40 lbs, 1 set/ 9 reps/ 50 lbs, 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 40 lbs
One Arm Dumbbell Row: 1 set/ 12 reps/ 20 lbs, 2 sets/ 12 reps/ 22.5 lbs, 1 set/ 12 reps/ 25 lbs
Friday, February 20, 2015
Week 3, Day 6
I weighed myself this morning, curious if my lack of running this week had any negative effects on my weight. Surprisingly I have lost another lb since last Saturday so I am pleased, keeping up on a healthier diet consisting of more fruits and veggies, and a hell of a lot more water seems to really be helping.
Other than that, this morning consisted of 49 minutes of abdominal/core strengthening at home.
Other than that, this morning consisted of 49 minutes of abdominal/core strengthening at home.
- Raised Leg Crunches: 6 sets/ 30 reps
- Standing Dumbbell Side Bends: 6 sets/ 20 reps/ 20 lbs
- Supermans: 6 sets of 25 reps
- Swiss Ball Crunches: 3 sets of 15 reps
- Russian K-Bell Twists: 1 set/ 24 reps/ 15 lbs, 5 sets/ 24 reps/ 20 lbs
- Swiss Ball V-Pass: 1 set of 12 reps
- Bicycle Crunches: 4 sets of 50 reps
So far I am feeling really good about my training and weight/fat loss, I do have a few changes I'll be starting tomorrow. I'll be having a Biceps/Triceps/Chest Day, a Shoulders Day, a Back Day and a Legs/Butt day. The plan is still a work in progress, but I am feeling better about it and getting more comfortable with the gym and all of the options I have there.
Thursday, February 19, 2015
Day 5 of Week 3 - Leg Day
I really miss running, but I am sick of this cold weather and my hamstrings need a few days of rest. Today at Bob's Gym was Leg Day, took it easy as I didn't want to irritate any issues I might not know about.
Seated Leg Curl - 4 Sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs
Hip Adductors - 1 set/ 12 reps/ 30 lbs, 3 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs
Seated Leg Press - 12 reps/ 50 lbs, 12 reps/ 70 lbs, 12 reps/ 80 lbs, 2 sets/ 12 reps/ 90 lbs
Hip Abductors - 5 sets/ 12 reps/ 30 lbs
Seated Leg Extensions - 3 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs, 1 set/ 12 reps/ 30 lbs
Standing Calf Raises - 5 sets/ 12 reps/ 25 lbs
Bridges - 15 sets/ 20 Seconds Each
I could've gone heavier on the leg press, and the hip adductors but I am just going to take it slow and easy the first few times. That is the crappy part about having a love for running and weight lifting..... can't go as heavy on my legs as I can on my upper body, but such is life.
Seated Leg Curl - 4 Sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs
Hip Adductors - 1 set/ 12 reps/ 30 lbs, 3 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs
Seated Leg Press - 12 reps/ 50 lbs, 12 reps/ 70 lbs, 12 reps/ 80 lbs, 2 sets/ 12 reps/ 90 lbs
Hip Abductors - 5 sets/ 12 reps/ 30 lbs
Seated Leg Extensions - 3 sets/ 12 reps/ 35 lbs, 1 set/ 12 reps/ 40 lbs, 1 set/ 12 reps/ 30 lbs
Standing Calf Raises - 5 sets/ 12 reps/ 25 lbs
Bridges - 15 sets/ 20 Seconds Each
I could've gone heavier on the leg press, and the hip adductors but I am just going to take it slow and easy the first few times. That is the crappy part about having a love for running and weight lifting..... can't go as heavy on my legs as I can on my upper body, but such is life.
Wednesday, February 18, 2015
Day 4 of Week 3
Woke up this morning at 3:30 AM to more freaking snow and wind, ugh... luckily hubby had moved my stuck Tahoe last night so that it was facing outwards otherwise I would never have gotten to the gym. I was a little worried that I wouldn't get there anyways, Dorian woke up at some point around midnight with leg pains (either restless leg syndrome or growing pains... not sure which one) but it only lasted about 15-20 minutes and he fell back to sleep.
I didn't run this morning, had no plans for it anyways after yesterday's sucky run and I am glad I didn't intend to...... not just because of the weather but my legs need rest after this past weekend. Tomorrow I am going to do leg day at the gym, not too heavy but to give my legs some strengthening without any pounding.
With the new snow, I was worried I wouldn't make it out of our .1 mile long driveway.... my Tahoe is not 4WD by the way and coming home yesterday evening the roads were clear due to yesterday's temps in the 25-34 degree range but with last night and early this morning's snow, everything was covered again. I slowly made my way up and down the hilly road to the gym (thankfully it is only about 10 minutes from me, or 3-4 miles), there are some serious hills on the way though.
There weren't too many people there at 4:15 AM, and I added a couple new workouts to my upper body circuit training for a total of 1 hour and 5 minutes.
I am definitely sore after this workout, added two (or 3?) new ones to the plate.
Wide Grip Lat Pull Down: 2 sets/12 reps/ 50 lbs, 2 sets/ 12 reps/ 55 lbs
Standing Tricep Cable Pull Down: 2 sets/ 12 reps/ 45 lbs, 2 sets/ 12 reps/ 40 lbs
Standing Dumbbell Curls: 4 sets/ 10 reps each/ 20 lbs
Dumbbell Shoulder Shrugs: 1 set/ 12 reps/ 20 lbs, 3 sets/ 12 reps/ 17.5 lbs
Seated Chest Press: 1 set/ 12 reps/ 40 lbs, 1 set/ 12 reps/ 45 lbs, 2 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 12 reps/ 55 lbs, 2 sets/ 12 reps/ 60 lbs
Rear Delt: 4 sets/ 12 reps/ 40 lbs
Fly Delt: 1 set/ 12 reps/ 45 lbs, 3 sets/ 12 reps/ 50 lbs
Underhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbs
Torso Rotation: 4 sets/ 12 reps/ 50 lbs (each side)
Converging Plate Loaded Overhead Press: 4 sets/ 12 reps/ 50 lbs
I didn't run this morning, had no plans for it anyways after yesterday's sucky run and I am glad I didn't intend to...... not just because of the weather but my legs need rest after this past weekend. Tomorrow I am going to do leg day at the gym, not too heavy but to give my legs some strengthening without any pounding.
With the new snow, I was worried I wouldn't make it out of our .1 mile long driveway.... my Tahoe is not 4WD by the way and coming home yesterday evening the roads were clear due to yesterday's temps in the 25-34 degree range but with last night and early this morning's snow, everything was covered again. I slowly made my way up and down the hilly road to the gym (thankfully it is only about 10 minutes from me, or 3-4 miles), there are some serious hills on the way though.
There weren't too many people there at 4:15 AM, and I added a couple new workouts to my upper body circuit training for a total of 1 hour and 5 minutes.
I am definitely sore after this workout, added two (or 3?) new ones to the plate.
Wide Grip Lat Pull Down: 2 sets/12 reps/ 50 lbs, 2 sets/ 12 reps/ 55 lbs
Standing Tricep Cable Pull Down: 2 sets/ 12 reps/ 45 lbs, 2 sets/ 12 reps/ 40 lbs
Standing Dumbbell Curls: 4 sets/ 10 reps each/ 20 lbs
Dumbbell Shoulder Shrugs: 1 set/ 12 reps/ 20 lbs, 3 sets/ 12 reps/ 17.5 lbs
Seated Chest Press: 1 set/ 12 reps/ 40 lbs, 1 set/ 12 reps/ 45 lbs, 2 sets/ 12 reps/ 50 lbs, 1 set/ 8 reps/ 50 lbs
Parallel Grip Lat Pull Down: 2 sets/ 12 reps/ 55 lbs, 2 sets/ 12 reps/ 60 lbs
Rear Delt: 4 sets/ 12 reps/ 40 lbs
Fly Delt: 1 set/ 12 reps/ 45 lbs, 3 sets/ 12 reps/ 50 lbs
Underhand Seated Cable Row: 4 sets/ 12 reps/ 50 lbs
Torso Rotation: 4 sets/ 12 reps/ 50 lbs (each side)
Converging Plate Loaded Overhead Press: 4 sets/ 12 reps/ 50 lbs
Tuesday, February 17, 2015
Week 3 - Day Two
First off, I just want to say I am sick of cold weather... I just don't feel the same excitement that I did last year when I was running in blistering cold, it could be from this stupid hamstring issue or I am just sick of it:(
Rocky and I got out this morning, it was 1 degree with lots of snow and Rocky didn't even feel too perky about it. My hamstrings were bugging me, actually every part of my leg was pissed off and wanted to go back home and go to bed.
I wanted 5 miles, but we ended up with 4.3 as I was just so sick of it all by mile 1. The streets were covered with snow and some slick spots, so it was slow going. I had on two layers of gloves so I couldn't get my garmin 220 on my wrist so I held it... it died at 4.2 miles or something, because it showed 4.3 miles when I stopped it. We ran 4.3 miles in 46:42 with an average pace of 10:52 min/mile, it sucked.
It took like 2 hours to get the chill from my bones and then I got in 40 minutes of calisthenics done.
Did it this morning, but was in a rush to get to work so never posted it.
Raised Leg Crunches - 6 sets of 30
Standing Dumbbell Side Bends - 6 sets/ 12 reps/ 20 lbs
Supermans - 6 sets of 24 reps
Swiss Ball Crunches - 4 Sets of 25 reps
Donkey Kicks - 3 Sets of 12 reps
Swiss Ball Oblique Twists - 4 Sets of 12 reps
Fire Hydrants - 3 Sets of 12 reps
Swiss Ball V- Pass - 2 Sets of 12 reps
Rocky and I got out this morning, it was 1 degree with lots of snow and Rocky didn't even feel too perky about it. My hamstrings were bugging me, actually every part of my leg was pissed off and wanted to go back home and go to bed.
I wanted 5 miles, but we ended up with 4.3 as I was just so sick of it all by mile 1. The streets were covered with snow and some slick spots, so it was slow going. I had on two layers of gloves so I couldn't get my garmin 220 on my wrist so I held it... it died at 4.2 miles or something, because it showed 4.3 miles when I stopped it. We ran 4.3 miles in 46:42 with an average pace of 10:52 min/mile, it sucked.
It took like 2 hours to get the chill from my bones and then I got in 40 minutes of calisthenics done.
Did it this morning, but was in a rush to get to work so never posted it.
Raised Leg Crunches - 6 sets of 30
Standing Dumbbell Side Bends - 6 sets/ 12 reps/ 20 lbs
Supermans - 6 sets of 24 reps
Swiss Ball Crunches - 4 Sets of 25 reps
Donkey Kicks - 3 Sets of 12 reps
Swiss Ball Oblique Twists - 4 Sets of 12 reps
Fire Hydrants - 3 Sets of 12 reps
Swiss Ball V- Pass - 2 Sets of 12 reps
Monday, February 16, 2015
Starting out Week 3 at the Gym
Decided to go ahead to the gym this morning, can't be too sure if I would've made it tomorrow.
Wide Grip Lat Pull Down - 3 sets/12 reps/ 50 lbs, 1 set/12 reps/55 lbs
Dumbbell Curls - 2 sets/12 reps/15 lbs, 2 sets/ 12 reps/ 20 lbs
Seated Chest Press - 12 reps/40lbs, 12 reps/45 lbs, 12 reps/40 lbs, 12 reps/50 lbs
Standing Tricep Cable Pull Down - 12 reps/35 lbs, 12 reps, 40 lbs, 2 sets/12 reps/45 lbs
Parallel Grip Lat Pull Down - 3 sets/12 reps/55 lbs, 1 set/ 12 reps/ 60 lbs
Rear Delt - 2 sets/12 reps/40 lbs, 2 sets/12 reps/45 lbs
Fly Delt - 2 sets/12 reps/ 40 lbs, 2 sets/12 reps/ 45 lbs
Underhand Seated Cable Row - 2 sets/12 reps/ 40 lbs, 2 sets/12 reps/45 lbs
Torso Rotation - 1 set/12 reps/50 lbs, 2 sets/12 reps/55 lbs
Seated Cable Row - 3 sets/12 reps/50 lbs, 1 set/8 reps/ 60 lbs, 1 set/8 reps/ 55 lbs
It is snowing, so far 3-4 inches and it doesn't look like it is going to stop anytime soon.... so we'll see how this week goes with my training plan.
Wide Grip Lat Pull Down - 3 sets/12 reps/ 50 lbs, 1 set/12 reps/55 lbs
Dumbbell Curls - 2 sets/12 reps/15 lbs, 2 sets/ 12 reps/ 20 lbs
Seated Chest Press - 12 reps/40lbs, 12 reps/45 lbs, 12 reps/40 lbs, 12 reps/50 lbs
Standing Tricep Cable Pull Down - 12 reps/35 lbs, 12 reps, 40 lbs, 2 sets/12 reps/45 lbs
Parallel Grip Lat Pull Down - 3 sets/12 reps/55 lbs, 1 set/ 12 reps/ 60 lbs
Rear Delt - 2 sets/12 reps/40 lbs, 2 sets/12 reps/45 lbs
Fly Delt - 2 sets/12 reps/ 40 lbs, 2 sets/12 reps/ 45 lbs
Underhand Seated Cable Row - 2 sets/12 reps/ 40 lbs, 2 sets/12 reps/45 lbs
Torso Rotation - 1 set/12 reps/50 lbs, 2 sets/12 reps/55 lbs
Seated Cable Row - 3 sets/12 reps/50 lbs, 1 set/8 reps/ 60 lbs, 1 set/8 reps/ 55 lbs
It is snowing, so far 3-4 inches and it doesn't look like it is going to stop anytime soon.... so we'll see how this week goes with my training plan.
Friday, February 13, 2015
Rough Week, But Friday the 13th Was Good to Me
First off, Wednesday's no run day did seem to do the trick as I was feeling better by the afternoon. Sadly though, Dorian was feeling like crap by the evening - not sure what it was, painful gas, his back molars coming in or headache but he was angry and didn't sleep through the night which meant I didn't sleep through the night. And that meant Thursday was no run, no gym day and we stayed home half the day only to go in and get some orders shipped. He seemed to be feeling better yesterday but hadn't pooped at all, and slept through the night but was really restless and unhappy while I was gone. As I am speaking, he is trying to poop... poor little guy, I think he might have been having too much cheese over the last few days.
This morning I made damn sure that I was getting out of the house, it was 19 degrees but thankfully no wind. Rocky and I hit the roads for 6 miles, stopping quite a bit as I was definitely feeling exhausted still. Sadly I did end up having to make a pit stop (I hate it, especially in the freezing cold).
None the less, we finished 6 miles in 1:00:02 with an average pace of 10:00 min/mile, I meant to make this slower but my body wanted to get done and out of the cold quickly. I don't plan on PR'ing at the Hearts on Fire 5k tomorrow morning but would like to not be sore. Other than my ankles and calves feeling a little tight early on, it was a good run.
Laps/splits were:
Mile 1 - 10:32
Mile 2 - 10:03
Mile 3 - 10:01
Mile 4 - 10:04
Mile 5 - 9:42
Mile 6 - 9:39
Not bad, not bad at all. I am definitely feeling as though I am gradually falling back into my groove and the upper 9 min/mile paces are getting easy again so that is great news.
Got back home, realized I should've been at the gym at this point (5:40 AM) so I raced up the driveway to the Tahoe, started it so it could warm up. Then rushed Rocky and myself into the house tearing my top layers off as quickly as possible. I plugged my garmin 220 into the computer and finished changing clothes, while taking my 1 serving of BCAA 6000 tablets, 1 Tissue Rejuvenator, 1 Super Antioxidant and 1 Vitamin C (1000 mg). I could hear Dorian stirring so I said forget stretching, I've got a massage later this evening so I'll let that relax me and I headed out the door.
I only had time for 45 minutes of circuit training with no leg workouts, and this time I had a few new ideas/workouts and I wanted to start focusing more on intensity/weights/quality than quantity/sets so here was how it went down:
Wide Grip Lat Pull Down - 2 sets x 12 reps x 40 lbs, 2 sets x 12 reps x 50 lbs
Standing Tricep Cable Pull Down - 2 sets x 12 reps x 35 lbs, 2 sets x 12 reps x 40 lbs
Seated Chest Press - 2 sets x 12 reps x 35 lbs, 2 sets x 12reps x 40 lbs
Parallel Grip Lat Pull Down - 3 sets x 12 reps x 50 lbs, 1 set x 12 reps x 55 lbs
Rear Delt - 2 sets x 12 reps x 40 lbs, 2 sets x 12 reps x 50 lbs
Fly Delt - 1 set x 12 reps x 35 lb, 2 sets x 12 reps x 40 lbs, 1 set x 12 reps x 50 lbs
Underhand Seated Cable Row - 4 sets x 12 reps x 40 lbs
Seated Row - 3 sets x 12 reps x 45 lbs, 1 set x 12 reps x 50 lbs
This morning I made damn sure that I was getting out of the house, it was 19 degrees but thankfully no wind. Rocky and I hit the roads for 6 miles, stopping quite a bit as I was definitely feeling exhausted still. Sadly I did end up having to make a pit stop (I hate it, especially in the freezing cold).
None the less, we finished 6 miles in 1:00:02 with an average pace of 10:00 min/mile, I meant to make this slower but my body wanted to get done and out of the cold quickly. I don't plan on PR'ing at the Hearts on Fire 5k tomorrow morning but would like to not be sore. Other than my ankles and calves feeling a little tight early on, it was a good run.
Laps/splits were:
Mile 1 - 10:32
Mile 2 - 10:03
Mile 3 - 10:01
Mile 4 - 10:04
Mile 5 - 9:42
Mile 6 - 9:39
Not bad, not bad at all. I am definitely feeling as though I am gradually falling back into my groove and the upper 9 min/mile paces are getting easy again so that is great news.
Got back home, realized I should've been at the gym at this point (5:40 AM) so I raced up the driveway to the Tahoe, started it so it could warm up. Then rushed Rocky and myself into the house tearing my top layers off as quickly as possible. I plugged my garmin 220 into the computer and finished changing clothes, while taking my 1 serving of BCAA 6000 tablets, 1 Tissue Rejuvenator, 1 Super Antioxidant and 1 Vitamin C (1000 mg). I could hear Dorian stirring so I said forget stretching, I've got a massage later this evening so I'll let that relax me and I headed out the door.
I only had time for 45 minutes of circuit training with no leg workouts, and this time I had a few new ideas/workouts and I wanted to start focusing more on intensity/weights/quality than quantity/sets so here was how it went down:
Wide Grip Lat Pull Down - 2 sets x 12 reps x 40 lbs, 2 sets x 12 reps x 50 lbs
Standing Tricep Cable Pull Down - 2 sets x 12 reps x 35 lbs, 2 sets x 12 reps x 40 lbs
Seated Chest Press - 2 sets x 12 reps x 35 lbs, 2 sets x 12reps x 40 lbs
Parallel Grip Lat Pull Down - 3 sets x 12 reps x 50 lbs, 1 set x 12 reps x 55 lbs
Rear Delt - 2 sets x 12 reps x 40 lbs, 2 sets x 12 reps x 50 lbs
Fly Delt - 1 set x 12 reps x 35 lb, 2 sets x 12 reps x 40 lbs, 1 set x 12 reps x 50 lbs
Underhand Seated Cable Row - 4 sets x 12 reps x 40 lbs
Seated Row - 3 sets x 12 reps x 45 lbs, 1 set x 12 reps x 50 lbs
Wednesday, February 11, 2015
February 5th's Picture
I made the decision on February 1st to start my new plan of going back to the gym along with my running. On February 5th I decided to take pictures of my body as a before the transformation plan. I'll be taking monthly pics of my body and hopefully there will be some differences.
There are some definite differences from just back in November and during the summer when I got those shorts, I took a shot of the back in just bikini bottoms so that I can check on my glutes and thighs. Hopefully there will be quite some difference over the months.
Week 2 of Total Transformation
Okay, yesterday morning I did my calisthenics, I think 50 minutes of it:
Other than dealing with sinus congestion and a headache, the workout went well.
Donkey Kick - 4 Sets of 12
Bridge - 12 Sets of 20 Seconds
Swiss Ball Ab Crunch - 3 Sets of 12 reps
Superman - 6 Sets of 12 Reps
Lying Oblique Ball Twist - 3 Sets of 12 Reps
Fire Hydrant - 3 Sets of 12 reps
Standing Dumbbell Side Bend - 5 Sets of 12 Reps (15 lbs)
Raised Leg Crunch - 5 Sets of 20 reps
Stability Ball V-Pass - 3 Sets of 12 Reps
Bicycle Crunches - 5 Sets of 30 reps
Kettlebell Swing - 3 Sets of 12 Reps (10 lb)
I was worried that the kettlebell swings would make my hamstrings/butt ache as you kind of squat to do them. But this morning I didn't have any issues during our run. The only issue is/was this damn head cold or sinus congestion I can't seem to get rid of. I can honestly say that during most of the run, I felt pretty light headed.
Nonetheless, Rocky and I got 5.1 miles out on the roads in 52:04 with an average pace of 10:13 min/mile, the temperature was 30 degrees with a feels like 21 degrees and 12 mph N winds.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 10:16
Mile 3 - 10:25
Mile 4 - 9:53
Mile 5 - 9:53
.1 - 9:26
Nearing the final mile, we almost got rear-ended by an asshole backing out of his driveway not 1 minute after passing us and pulling into his driveway, I moved all the way to the other side of the road as I wasn't going to be stopped and he made damn sure to get as close as he could. Jerkoff.
Got home, changed my clothes, did my stretches and headed to the gym for what turned out to be an hour and 7 minutes of circuit training.
It went good although I tried to take it easy due to this stupid head cold I am dealing with, added a few extra workouts this time.
Lat Pull Down - 6 sets of 12 reps / 40 lbs
Seated Chest Press - 6 Sets of 12 Reps / 35
Seated Leg Curls - 6 Sets of 8 reps / 25 or 30 lbs (I can't remember)
Torso Rotation - 6 sets of 12 reps / 35 lbs
Rear Delt - 6 Sets of 12 reps / 35 lbs
Fly Delt - 6 Sets of 12 reps / 35 lbs
Hip Abductor - 6 Sets of 12 reps / 25 lbs
Seated Row - 6 Sets of 12 reps / 40 lbs
Standing Tricep Cable Pull Down - 6 Sets of 12 reps / 30 lbs
Seated Leg Extension - 6 Sets of 12 reps / 25 lbs
What was new this morning, the Seated Leg curls and the Seated Leg Extensions. Since I can't seem to do squats or lunges without having issues, I am hoping I can use these machines to strengthen my quads and hamstrings and butt. We'll see how tomorrow's run goes.... if my head cold doesn't kill me dang it.
Other than dealing with sinus congestion and a headache, the workout went well.
Donkey Kick - 4 Sets of 12
Bridge - 12 Sets of 20 Seconds
Swiss Ball Ab Crunch - 3 Sets of 12 reps
Superman - 6 Sets of 12 Reps
Lying Oblique Ball Twist - 3 Sets of 12 Reps
Fire Hydrant - 3 Sets of 12 reps
Standing Dumbbell Side Bend - 5 Sets of 12 Reps (15 lbs)
Raised Leg Crunch - 5 Sets of 20 reps
Stability Ball V-Pass - 3 Sets of 12 Reps
Bicycle Crunches - 5 Sets of 30 reps
Kettlebell Swing - 3 Sets of 12 Reps (10 lb)
I was worried that the kettlebell swings would make my hamstrings/butt ache as you kind of squat to do them. But this morning I didn't have any issues during our run. The only issue is/was this damn head cold or sinus congestion I can't seem to get rid of. I can honestly say that during most of the run, I felt pretty light headed.
Nonetheless, Rocky and I got 5.1 miles out on the roads in 52:04 with an average pace of 10:13 min/mile, the temperature was 30 degrees with a feels like 21 degrees and 12 mph N winds.
Laps/splits were:
Mile 1 - 10:40
Mile 2 - 10:16
Mile 3 - 10:25
Mile 4 - 9:53
Mile 5 - 9:53
.1 - 9:26
Nearing the final mile, we almost got rear-ended by an asshole backing out of his driveway not 1 minute after passing us and pulling into his driveway, I moved all the way to the other side of the road as I wasn't going to be stopped and he made damn sure to get as close as he could. Jerkoff.
Got home, changed my clothes, did my stretches and headed to the gym for what turned out to be an hour and 7 minutes of circuit training.
It went good although I tried to take it easy due to this stupid head cold I am dealing with, added a few extra workouts this time.
Lat Pull Down - 6 sets of 12 reps / 40 lbs
Seated Chest Press - 6 Sets of 12 Reps / 35
Seated Leg Curls - 6 Sets of 8 reps / 25 or 30 lbs (I can't remember)
Torso Rotation - 6 sets of 12 reps / 35 lbs
Rear Delt - 6 Sets of 12 reps / 35 lbs
Fly Delt - 6 Sets of 12 reps / 35 lbs
Hip Abductor - 6 Sets of 12 reps / 25 lbs
Seated Row - 6 Sets of 12 reps / 40 lbs
Standing Tricep Cable Pull Down - 6 Sets of 12 reps / 30 lbs
Seated Leg Extension - 6 Sets of 12 reps / 25 lbs
What was new this morning, the Seated Leg curls and the Seated Leg Extensions. Since I can't seem to do squats or lunges without having issues, I am hoping I can use these machines to strengthen my quads and hamstrings and butt. We'll see how tomorrow's run goes.... if my head cold doesn't kill me dang it.
Saturday, February 7, 2015
Day 5 - No Run - Circuit Training
I decided to give my legs a rest day this morning, they've done so good for four days in a row this week that I didn't want to push it (and make them angry lol). I'm progressing really good, and I don't want to jinx it even if it is being overly cautious. I am hoping to get an 8 miler in tomorrow morning.
Instead I got up and went to the gym for an hour of circuit training, figured I'd try to make up for not running by adding an extra 10 minutes and a 6th set to each workout.
Lat Pull Down - 6 Sets of 12 Reps / 40 lbs
Chest Press - 6 Sets of 12 Reps / 35 lbs
Bent Over Dumbbell Row - 6 Sets of 12 Reps / 20 lbs
Torso Rotation - 6 Sets of 12 Reps / 4 of them 35 lbs and 2 at 40 lbs
Rear Delt - 6 Sets of 12 Reps / 30 lbs
Fly Delt - 6 Sets of 12 Reps / 35 lbs
Tri-Cep Cable Pull Down - 6 Sets of 12 Reps / 30 lbs
Seated Row - 4 Sets of 12 Reps 30 lbs & 2 Sets of 12 Reps 40 lbs
I was going to do the leg press but it seemed broken.... I didn't tell anybody though, if they didn't already know. I really want to do the leg curls and leg extensions too, but I am still cautious and trying to heal up before I start with those.
Instead I got up and went to the gym for an hour of circuit training, figured I'd try to make up for not running by adding an extra 10 minutes and a 6th set to each workout.
Lat Pull Down - 6 Sets of 12 Reps / 40 lbs
Chest Press - 6 Sets of 12 Reps / 35 lbs
Bent Over Dumbbell Row - 6 Sets of 12 Reps / 20 lbs
Torso Rotation - 6 Sets of 12 Reps / 4 of them 35 lbs and 2 at 40 lbs
Rear Delt - 6 Sets of 12 Reps / 30 lbs
Fly Delt - 6 Sets of 12 Reps / 35 lbs
Tri-Cep Cable Pull Down - 6 Sets of 12 Reps / 30 lbs
Seated Row - 4 Sets of 12 Reps 30 lbs & 2 Sets of 12 Reps 40 lbs
I was going to do the leg press but it seemed broken.... I didn't tell anybody though, if they didn't already know. I really want to do the leg curls and leg extensions too, but I am still cautious and trying to heal up before I start with those.
Friday, February 6, 2015
Day 4 - Tired and Feeling Rushed
So last night sucked, Dorian wouldn't fall asleep for crap and by midnight I decided to get out of bed and lay on the couch... waking up at 2 AM to head back to bed only to wake up at 5 AM. I didn't want to get up, the bed felt so good and I was tired... but I needed to get out and run, then do my calisthenics/strength training.
I got dressed, Rocky and I headed out on the roads. It was 18 degrees, we ran 4.1 miles in 41:13 with an average pace of 10:03 min/mile. I'm gradually getting back to my easy paces again, so that is really good news. My butt sides were a little achy but I know that was mainly due to using the Hip Abductor machine yesterday - other than that I felt really good.
Laps/splits:
Mile 1 - 10:38
Mile 2 - 10:00
Mile 3 - 9:55
Mile 4 - 9:42
.1 - 9:57
There were a couple of times I had to jump into the grass, thanks to the usual assholes heading to work and hating the fact that I am out there running. I miss the trails, but I'd have to get up at like 3 AM to even run 5 miles out on the trails then immediately head to the gym.
We got home, I took my usual supplements - serving of BCAA 6000, 2 Tissue Rejuvenators, and 1 Super Antioxidants. I then changed my clothes and did my stretches and did 45 minutes of calisthenics.
Donkey Kicks - 5 Sets of 12 Reps (each)
Bridge - 12 Sets of 20 Seconds each
Active Cat - 3 Sets of 12 Reps
Dumbbell Side Bends - 5 Sets of 12 / 15 lbs
Superman - 5 Sets of 12 Reps
Stability Ball Roll-up - 3 Sets of 11 reps
Squats (wanted to be cautious with these) - 3 Sets of 12 Reps
Bicycle Crunches - 2 Sets of 50 reps
Fire Hydrants - 3 Sets of 12 Reps
Raised Leg Crunches - 5 Sets of 20 Reps
I was freaking tired, and I was really feeling it during the workout. Hopefully I won't regret the squats but I want to start incorporating them into my lower body workouts because they are great and I love them.
I got dressed, Rocky and I headed out on the roads. It was 18 degrees, we ran 4.1 miles in 41:13 with an average pace of 10:03 min/mile. I'm gradually getting back to my easy paces again, so that is really good news. My butt sides were a little achy but I know that was mainly due to using the Hip Abductor machine yesterday - other than that I felt really good.
Laps/splits:
Mile 1 - 10:38
Mile 2 - 10:00
Mile 3 - 9:55
Mile 4 - 9:42
.1 - 9:57
There were a couple of times I had to jump into the grass, thanks to the usual assholes heading to work and hating the fact that I am out there running. I miss the trails, but I'd have to get up at like 3 AM to even run 5 miles out on the trails then immediately head to the gym.
We got home, I took my usual supplements - serving of BCAA 6000, 2 Tissue Rejuvenators, and 1 Super Antioxidants. I then changed my clothes and did my stretches and did 45 minutes of calisthenics.
Donkey Kicks - 5 Sets of 12 Reps (each)
Bridge - 12 Sets of 20 Seconds each
Active Cat - 3 Sets of 12 Reps
Dumbbell Side Bends - 5 Sets of 12 / 15 lbs
Superman - 5 Sets of 12 Reps
Stability Ball Roll-up - 3 Sets of 11 reps
Squats (wanted to be cautious with these) - 3 Sets of 12 Reps
Bicycle Crunches - 2 Sets of 50 reps
Fire Hydrants - 3 Sets of 12 Reps
Raised Leg Crunches - 5 Sets of 20 Reps
I was freaking tired, and I was really feeling it during the workout. Hopefully I won't regret the squats but I want to start incorporating them into my lower body workouts because they are great and I love them.
Thursday, February 5, 2015
Day 3
This morning's run was quite exciting and the silver lining I've been looking for, I don't want to get my hopes up completely and feel or think that I am finally out of danger but damn the run did feel great. I don't remember the last time a run felt this good and absolutely no pain or soreness, which was surprising because I really expected to feel some aches after yesterday's workouts.
The temperature was 19 degrees with a feels like 7, and 12 mph N winds so I am really shocked that I felt so good... chances are that my butt and legs were too numb to feel pain lol. Rocky and I hit the roads and ran 5.1 miles in 51:13 with a pace of 10:03 min/mile and it was definitely a progressive run, and it feels like that pace is finally back in my easy range.
Laps/splits were:
Mile 1 - 10:43
Mile 2 - 10:02
Mile 3 - 9:58
Mile 4 - 9:53
Mile 5 - 9:40
.1 - 9:29
Got home, started the Tahoe so it would be warming up while I changed clothes. I was seriously scared that I wouldn't make it to the gym, Dorian was awake and chirping and laughing in the bedroom but I managed to sneak back out after taking my Tissue Rejuvenator capsules, BCAA 6000 capsules and the Super Antioxidant Capsules.
Then off to the gym after the run, this time it was 50 minutes of circuit training.
This morning's work out at the gym:
Seated Row - 5 Sets of 12 reps - 30 lbs
Seated Chest Press - 5 Sets of 12 reps - 35 lbs
Torso Rotation - 5 Sets of 12 reps - 40 lbs
Rear Delt - 5 Sets of 12 reps - 30 lbs
Fly Delt - 5 Sets of 12 reps - 35 lbs
Tri-Cep Cable Pull-Down - 5 sets of 12 Reps - 25 lbs
Lat Pull-down - 5 Sets of 12 Reps - 35 lbs
Standing Calf Raise - 5 Sets of 12 Reps - 20 lbs or 25... can't remember
Hip Abductor - 5 Sets of 12 Reps - 35 lbs
I am feeling really good about this week, though I am sure there will be hiccups along the way - Dorian will be sure of that, but hopefully not too many. Now for a hot bath to get the chill out of my bones.
The temperature was 19 degrees with a feels like 7, and 12 mph N winds so I am really shocked that I felt so good... chances are that my butt and legs were too numb to feel pain lol. Rocky and I hit the roads and ran 5.1 miles in 51:13 with a pace of 10:03 min/mile and it was definitely a progressive run, and it feels like that pace is finally back in my easy range.
Laps/splits were:
Mile 1 - 10:43
Mile 2 - 10:02
Mile 3 - 9:58
Mile 4 - 9:53
Mile 5 - 9:40
.1 - 9:29
Got home, started the Tahoe so it would be warming up while I changed clothes. I was seriously scared that I wouldn't make it to the gym, Dorian was awake and chirping and laughing in the bedroom but I managed to sneak back out after taking my Tissue Rejuvenator capsules, BCAA 6000 capsules and the Super Antioxidant Capsules.
Then off to the gym after the run, this time it was 50 minutes of circuit training.
This morning's work out at the gym:
Seated Row - 5 Sets of 12 reps - 30 lbs
Seated Chest Press - 5 Sets of 12 reps - 35 lbs
Torso Rotation - 5 Sets of 12 reps - 40 lbs
Rear Delt - 5 Sets of 12 reps - 30 lbs
Fly Delt - 5 Sets of 12 reps - 35 lbs
Tri-Cep Cable Pull-Down - 5 sets of 12 Reps - 25 lbs
Lat Pull-down - 5 Sets of 12 Reps - 35 lbs
Standing Calf Raise - 5 Sets of 12 Reps - 20 lbs or 25... can't remember
Hip Abductor - 5 Sets of 12 Reps - 35 lbs
I am feeling really good about this week, though I am sure there will be hiccups along the way - Dorian will be sure of that, but hopefully not too many. Now for a hot bath to get the chill out of my bones.
Wednesday, February 4, 2015
Day Two of New Chapter
I am eventually going to have to think of another title..... eventually. Before I talk about this morning, I want to mention something strange/funny/weird - as I said in my Monday post, I weighed myself on our old scale in the kitchen because I hadn't weighed myself since like October. It said I was 158 lbs which was shocking, upsetting but helped knock me back on track. I thought it strange though, because I could still fit pretty well in all my small capris, tights and shorts and undies (I gain the majority of my weight below the waist and it was obvious looking in a mirror that I did gain some). Yesterday I got my new scale off of Amazon - it is the EatSmart Precision GetFit Digital Body Fat Scale & Auto Recognition, it had the best reviews: 4.6 out of 5 stars with 3,695 customer reviews. I got it in the afternoon, and after setting up my profile I weighed myself in the bathroom "sans clothing" and it weighed me at 153.6....... strange but makes more sense even with it being the end of the day and I normally weigh myself first thing in the morning before/after a run. I like this scale lol and that means less lbs to lose before marathon training.
Okay so this is day two in my new plan, I woke up at 5 AM and got ready for our run. It was 36 degrees out and 9 mph SSW winds, not bad at all. Rocky and I ran 4.2 miles in 44:11 with an average pace of 10:31 min/mile, first half of first mile was off thanks to Rocky suddenly dragging me to the grass so he could poop - I though I hit the stop/pause button but nope, it was going for 1 minute. I did feel some aches in between my right butt cheek and hamstring but it wasn't bad, and it went away after mile 1 or so.
Laps/splits:
Mile 1 - 10:59
Mile 2 - 10:35
Mile 3 - 10:19
Mile 4 - 10:22
.2 - 9:46
Got back home in time to use the bathroom, then I took my BCAA 6000 tablets, 2 of the Hammer Nutrition Tissue Rejuvenator capsules and one of the Super Antioxidant capsules.
This morning was lower body workout which I will be doing at home as most of it involves being on my hands and knees..... and I just don't feel comfortable doing that at a gym lol. I would call this Calisthenics rather than Circuit Training as it involved more of just my body weight as resistance. I know my legs and butt are going to be extremely sore tomorrow, but hopefully I will be able to get a run in. I did 40 minutes of Calisthenics this morning after my run, I will post pictures of each one underneath it so you know what it looks like, this will be my usual routine for a while so I be doing this a lot and making the bloop really long :)
Workout:
Donkey Kicks - 3 Sets of 12 Reps (each leg)
Bridge - 12 Sets of 20 Seconds Each
Active Cat - 3 Sets of 10 Reps (each leg)
Superman - 5 Sets of 12 Reps
Abdominal Roller - 4 Sets of 8 Reps
Dumbbell Side Bends - 4 Sets of 12 Reps - 15 lb Dumbbell
Stability Ball Roll-Up - 4 Sets of 8 Reps
Fire Hydrants - 3 Sets of 12 Reps (each leg)
Raised Leg Crunches - 6 Sets of 20 Reps
Have to be careful on the leg exercises, hopefully I am not doing too much too soon, so I am being cautious. No doubt I will be feeling sore by this evening, hell I am feeling sore right now lol.
Okay so this is day two in my new plan, I woke up at 5 AM and got ready for our run. It was 36 degrees out and 9 mph SSW winds, not bad at all. Rocky and I ran 4.2 miles in 44:11 with an average pace of 10:31 min/mile, first half of first mile was off thanks to Rocky suddenly dragging me to the grass so he could poop - I though I hit the stop/pause button but nope, it was going for 1 minute. I did feel some aches in between my right butt cheek and hamstring but it wasn't bad, and it went away after mile 1 or so.
Laps/splits:
Mile 1 - 10:59
Mile 2 - 10:35
Mile 3 - 10:19
Mile 4 - 10:22
.2 - 9:46
Got back home in time to use the bathroom, then I took my BCAA 6000 tablets, 2 of the Hammer Nutrition Tissue Rejuvenator capsules and one of the Super Antioxidant capsules.
This morning was lower body workout which I will be doing at home as most of it involves being on my hands and knees..... and I just don't feel comfortable doing that at a gym lol. I would call this Calisthenics rather than Circuit Training as it involved more of just my body weight as resistance. I know my legs and butt are going to be extremely sore tomorrow, but hopefully I will be able to get a run in. I did 40 minutes of Calisthenics this morning after my run, I will post pictures of each one underneath it so you know what it looks like, this will be my usual routine for a while so I be doing this a lot and making the bloop really long :)
Workout:
Donkey Kicks - 3 Sets of 12 Reps (each leg)
Bridge - 12 Sets of 20 Seconds Each
Active Cat - 3 Sets of 10 Reps (each leg)
Superman - 5 Sets of 12 Reps
Abdominal Roller - 4 Sets of 8 Reps
Dumbbell Side Bends - 4 Sets of 12 Reps - 15 lb Dumbbell
Stability Ball Roll-Up - 4 Sets of 8 Reps
Fire Hydrants - 3 Sets of 12 Reps (each leg)
Raised Leg Crunches - 6 Sets of 20 Reps
Have to be careful on the leg exercises, hopefully I am not doing too much too soon, so I am being cautious. No doubt I will be feeling sore by this evening, hell I am feeling sore right now lol.
Tuesday, February 3, 2015
A New Week, New Chapter - Page 1
This morning Rocky and I hit the roads for 5.1 miles, it was 25 degrees and a clear sky. I can happily say that the aches, pains and stiffness are almost completely gone except for some soreness from yesterday's sets of Donkey Kicks and Fire Hydrants, but I'll get to posting about those later.
We ran 5.1 miles in 52:53 with a pace of 10:22 min/mile, it was a progression run and I did pick up the pace with each mile but it didn't feel like it, it almost felt like it used to.
Laps/splits:
Mile 1 - 10:58
Mile 2 - 10:34
Mile 3 - 10:28
Mile 4 - 10:03
Mile 5 - 9:54
.1 - 9:21
After we got home, I started the Tahoe and then went inside and quickly changed my clothes and did my stretches. I took my Gaspari Nutrition BCAA 6000 Capsules (6), my Hammer Nutrition Tissue Rejuvenator tablets (2) and Hammer Nutrition Super Antioxidant capsule (1). Then I headed out the door as I could hear Dorian stirring and making some noise.
I got to the gym and it looked busy, which was somewhat intimidating but as I went inside I found that most of the vehicles there were part of a spin class (big sigh of relief).
My workout was 45 minutes of circuit training and it looked like this:
Lat Pull Downs - 5 Sets of 12 Reps - 30 lbs
Torso Rotation - 3 Set of 12 Reps - 30 lbs / 3 Sets of 12 Reps - 35 lbs (Each Side)
Arm Extension - 5 Sets of 12 Reps - 25 lbs
Fly Delt - 5 Sets of 12 Reps - 30 lbs
Rear Delt - 5 Sets of 12 Reps - 25 lbs
Seated Row - 5 Sets of 12 Reps - 30 lbs
Chest Press - 3 Sets of 12 Reps - 40 lbs
Standing Calf Raise - 5 Sets of 12 Reps - 25 lbs (I've never used one before, so this was interesting).
Unless you want me to, I won't post every single day's workout. Only if it inspires others and helps someone get through winter or any tough spot they are doing, otherwise I won't want to take up bloop space in the loop community. So just let me know :)
We ran 5.1 miles in 52:53 with a pace of 10:22 min/mile, it was a progression run and I did pick up the pace with each mile but it didn't feel like it, it almost felt like it used to.
Laps/splits:
Mile 1 - 10:58
Mile 2 - 10:34
Mile 3 - 10:28
Mile 4 - 10:03
Mile 5 - 9:54
.1 - 9:21
After we got home, I started the Tahoe and then went inside and quickly changed my clothes and did my stretches. I took my Gaspari Nutrition BCAA 6000 Capsules (6), my Hammer Nutrition Tissue Rejuvenator tablets (2) and Hammer Nutrition Super Antioxidant capsule (1). Then I headed out the door as I could hear Dorian stirring and making some noise.
I got to the gym and it looked busy, which was somewhat intimidating but as I went inside I found that most of the vehicles there were part of a spin class (big sigh of relief).
My workout was 45 minutes of circuit training and it looked like this:
Lat Pull Downs - 5 Sets of 12 Reps - 30 lbs
Torso Rotation - 3 Set of 12 Reps - 30 lbs / 3 Sets of 12 Reps - 35 lbs (Each Side)
Arm Extension - 5 Sets of 12 Reps - 25 lbs
Fly Delt - 5 Sets of 12 Reps - 30 lbs
Rear Delt - 5 Sets of 12 Reps - 25 lbs
Seated Row - 5 Sets of 12 Reps - 30 lbs
Chest Press - 3 Sets of 12 Reps - 40 lbs
Standing Calf Raise - 5 Sets of 12 Reps - 25 lbs (I've never used one before, so this was interesting).
Unless you want me to, I won't post every single day's workout. Only if it inspires others and helps someone get through winter or any tough spot they are doing, otherwise I won't want to take up bloop space in the loop community. So just let me know :)
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