40 minutes total...
Running: felt really good for the first 15 minutes (ran 5 minute spurts with 3 minute walks... the last 5 minutes was torture. stomach cramp plus had to pee- again. then the neasea hit me. - that was it for my running session)
Recumbant Bike- 20 minutes (fat burner setting level 5 out of 10) Muuuuch better- still fighting neasea but much better...
uuhg. not a good day for a workout- but I may have felt even worse if I hadn't gone- I feel pretty good now- just had some bread and honey... I'll have some steak and veggies later
Monday, February 28, 2011
Saturday, February 26, 2011
A Feb 26th Swimming
That's right! Swtiching it up now that it's hot... I have never been able to swim for very long - just like running it was toooooo much of a strain for my lungs. My body would say MORE and my lungs would say STOP!
I think with all the interval training (and subsequently running) that I've been doing, my lung capacity has increased during excersize! I'm SO happy!
I did a little over 20 minutes of laps (didn't count). Just went back and forth, wall to wall. Alternating rounds with and without the kickboard to give my arms a break since I did upper body yesterday. Froggy style (whatever that's called); scissor kickes; on my back. I could have kept going- although I was pretty tired- but daycare ends early on Sat. I felt sorta light headed for the first 5 minutes after excersizing, so it was probably good that I stopped.
Cole and I went swimming then for an hour- he had so much fun! I had a nice time too... we changed and ( this has nothing to do with working out ;) ) had a picnic lunch poolside- great saturday
I think with all the interval training (and subsequently running) that I've been doing, my lung capacity has increased during excersize! I'm SO happy!
I did a little over 20 minutes of laps (didn't count). Just went back and forth, wall to wall. Alternating rounds with and without the kickboard to give my arms a break since I did upper body yesterday. Froggy style (whatever that's called); scissor kickes; on my back. I could have kept going- although I was pretty tired- but daycare ends early on Sat. I felt sorta light headed for the first 5 minutes after excersizing, so it was probably good that I stopped.
Cole and I went swimming then for an hour- he had so much fun! I had a nice time too... we changed and ( this has nothing to do with working out ;) ) had a picnic lunch poolside- great saturday
A Feb 25th Super sets! upper body
Okay, I THINK that's what they're called (don't feel like looking it up)
Did 3 sets of these:
Jumping Jacks- 20; Biceps- 15 reps, 12 pounds; Tri- 20 pound EZ bar skull crushers, 15 reps
Then did 3 sets of these:
1st- bunny hops with knees to chest jump- 10 of those; Back- bent over EZ bar row, 30 pounds, 15 reps;
Chest- incline dumbell flys, 12 pounds, (started at 15- too much for super sets!!) 15 reps.
2nd 20 mountain climbers, Back, Chest
3rd 20 mountain climbers, Back Chest.
Finished with 20 knees to chest jumps
Heart rate was going! But not tooooo crazy since I was letting myself have 30-60 seconds or so between sets... Nice switch up from what I've been doing.
Then did low back extensions- 2 sets of 15. felt it more in my legs again, and need to give them a break, so I didn't do the third set. Did One minute long plank in push UP position.
Realized I was short on time- went on to stretching as I've been SUPER DUPER not cool tight in my lower body... After my massage the night before, I'm getting much better gains =) All that skin rolling was worth it! =)
Did 3 sets of these:
Jumping Jacks- 20; Biceps- 15 reps, 12 pounds; Tri- 20 pound EZ bar skull crushers, 15 reps
Then did 3 sets of these:
1st- bunny hops with knees to chest jump- 10 of those; Back- bent over EZ bar row, 30 pounds, 15 reps;
Chest- incline dumbell flys, 12 pounds, (started at 15- too much for super sets!!) 15 reps.
2nd 20 mountain climbers, Back, Chest
3rd 20 mountain climbers, Back Chest.
Finished with 20 knees to chest jumps
Heart rate was going! But not tooooo crazy since I was letting myself have 30-60 seconds or so between sets... Nice switch up from what I've been doing.
Then did low back extensions- 2 sets of 15. felt it more in my legs again, and need to give them a break, so I didn't do the third set. Did One minute long plank in push UP position.
Realized I was short on time- went on to stretching as I've been SUPER DUPER not cool tight in my lower body... After my massage the night before, I'm getting much better gains =) All that skin rolling was worth it! =)
Thursday, February 24, 2011
R - Walk
Went to Civic center. Decent walk... mental note: Do not wear nice leather gloves when your dog keeps finding pieces of deer to gnosh on. ugh! ack! yuck!
Didn't want to get deer nastiness on my gloves so I took them off and then had to try to get deer parts out of his mouth without getting it all over my bare hands!!! I know you wanted to hear about this. :-P
Didn't want to get deer nastiness on my gloves so I took them off and then had to try to get deer parts out of his mouth without getting it all over my bare hands!!! I know you wanted to hear about this. :-P
Wednesday, February 23, 2011
R - walk and cardio
Went for a walk with Frankie yesterday... snow delay kinda put a cramp on my day but it wasn't too bad.
Cardio today! 20 arc/20 bike. Intervals... was feeling really tired but still got decent intensity. :)
Cardio today! 20 arc/20 bike. Intervals... was feeling really tired but still got decent intensity. :)
Tuesday, February 22, 2011
A Feb 22nd. Cardio and floorwashers ;)
Oh yeah, I did em- Loved the floorwashers... Tell you what though- I think I need a heavier bar than 20 pounds. It really wasn't hard till the last half of my 3rd set so I did a 4th...
By the way, today is the first day that I got called back to the child care to change Cole's poopy diaper, only to find out that they had the wrong Kid- it was not Cole lol- time to change his pic on the card, as he no longer lookes like a 2 year old ;)
Started with cardio- eliptical for 15 minutes, cross training setting- went backwards a lot- liked it =)
Did my floorwashers- 20 pound ez bar, 4 sets of 20 reps (each side was a rep so if you count ONE as a left AND right lift, then I did 10 reps per set)
Row machine, 10 min- highest resistance... I never know if I'm doing it correctly, or in a way that gives me peak performance/resistance... My abs were definetely sore from though which I'm sure is from diong the floorwashers first =)
Elpitical with arms thingy- forgot the name- again. 10 minutes, level 9 fat burner.
Tough to stretch my left leg - it's getting more stiff- probably from the horseback riding- I spent extra time doing slow stretches to get my left leg a little more open/relaxed
By the way, today is the first day that I got called back to the child care to change Cole's poopy diaper, only to find out that they had the wrong Kid- it was not Cole lol- time to change his pic on the card, as he no longer lookes like a 2 year old ;)
Started with cardio- eliptical for 15 minutes, cross training setting- went backwards a lot- liked it =)
Did my floorwashers- 20 pound ez bar, 4 sets of 20 reps (each side was a rep so if you count ONE as a left AND right lift, then I did 10 reps per set)
Row machine, 10 min- highest resistance... I never know if I'm doing it correctly, or in a way that gives me peak performance/resistance... My abs were definetely sore from though which I'm sure is from diong the floorwashers first =)
Elpitical with arms thingy- forgot the name- again. 10 minutes, level 9 fat burner.
Tough to stretch my left leg - it's getting more stiff- probably from the horseback riding- I spent extra time doing slow stretches to get my left leg a little more open/relaxed
A Horseback riding, Feb 21st
Uh YES it was a workout... But I wasn't counting it as one until tonight (feb 22) ;) I'm super tight and pretty sore in the upper unner thighs- musta been all that hardcore cantering/running we were doing- I was squeezing to save my life lol- Haven't ran on a horse like that since I was 12 =D
Oh and my right bicep and forearm are super sore form gripping the saddle to keep from flying off lol
Great Birthday EVER!!! (well maybe not ever, but best in many years)
Oh and my right bicep and forearm are super sore form gripping the saddle to keep from flying off lol
Great Birthday EVER!!! (well maybe not ever, but best in many years)
Monday, February 21, 2011
R - Zumba...
Yeah, I thought I'd nothing to say, you know another day of Zumba. How interesting is that? but no there were a couple of things that happened today to make the class more interesting. First, the class was packed. I was trying to find a place to stand but these two hos didn't like me standing next to them so they told me to go elsewhere.
I totally get it, I hate it when people crowd me after I already claimed my spot. Nevertheless it totally pissed me off... just deal with it (or at least be nicer about it)!!! GRRR! I went elsewhere but was still annoyed off and on through the class. I looked back at the scowlier (is that a word?) of the two periodically and she sucked. She didn't have bad rhythm but she barely moved her arms and legs. Anyway, it made me feel a little better knowing that she sucked... hehe.
The other thing that happened was that the class got totally over heated. No joke the mirrors started steaming up and they ended up opening the doors. I guess it was just too many people. Workout was intense... partially because of the heat and I was closer to Andres than usual... maybe that made me work harder? I donno... anyway it was mostly good except for those two women.
I totally get it, I hate it when people crowd me after I already claimed my spot. Nevertheless it totally pissed me off... just deal with it (or at least be nicer about it)!!! GRRR! I went elsewhere but was still annoyed off and on through the class. I looked back at the scowlier (is that a word?) of the two periodically and she sucked. She didn't have bad rhythm but she barely moved her arms and legs. Anyway, it made me feel a little better knowing that she sucked... hehe.
The other thing that happened was that the class got totally over heated. No joke the mirrors started steaming up and they ended up opening the doors. I guess it was just too many people. Workout was intense... partially because of the heat and I was closer to Andres than usual... maybe that made me work harder? I donno... anyway it was mostly good except for those two women.
Sunday, February 20, 2011
R - Nada
Well, I just wasn't feeling 100% today. I wanted to do a race but I was still a little sore from my run on Fri and my back kinda hurt. I sort of wish I'd done it but deep down I know not doing it was the right thing to do.
Did two massages and some yard work but I can't say that really counts as significant exercise. Sara was sick today. :( Hope she's better by tomorrow!
Did two massages and some yard work but I can't say that really counts as significant exercise. Sara was sick today. :( Hope she's better by tomorrow!
Friday, February 18, 2011
R - Walk/Run!
YEAHHH!!!!!!!!!!!!!!!!! Awesome weather. I ended up getting a glorious hour with just me and Frankie today!!!!! We walked/ran around lake frank! It was such a nice treat. Insanely awesome.. man it's the little things I tell ya! :)
Thursday, February 17, 2011
A feb 17th
Wieghts- upper body:
started with biceps- hammer curls, 3 sets, 12 pounds- very hard at the hand- had trouble keeping form in the last 4 reps of 3rd set... whew!
Triceps pulldown (with rope)- 30 pounds, 4 sets, 15 reps
Chest cable flys (shoulder height, workin mid chest) 20 pounds, 3 sets, 15 reps
Dumbell Row, 3 sets? 4 sets? , 20 pound barbell, 15 reps
straight legged deadlift. 40 pound ez bar, 4 sets, 15 reps... I know this works your hams too, but isn't it supposed to work your back too? I just couldn't feel it in my back this time... time to switch it up!
Core- 4 sets of planks (front, left and right- left and right with 15 side squeezes for each set)
Push ups- on the half ball thingy- 10 reps, 3 sets with back and forth and up and down rocking on the half ball between sets.
started with biceps- hammer curls, 3 sets, 12 pounds- very hard at the hand- had trouble keeping form in the last 4 reps of 3rd set... whew!
Triceps pulldown (with rope)- 30 pounds, 4 sets, 15 reps
Chest cable flys (shoulder height, workin mid chest) 20 pounds, 3 sets, 15 reps
Dumbell Row, 3 sets? 4 sets? , 20 pound barbell, 15 reps
straight legged deadlift. 40 pound ez bar, 4 sets, 15 reps... I know this works your hams too, but isn't it supposed to work your back too? I just couldn't feel it in my back this time... time to switch it up!
Core- 4 sets of planks (front, left and right- left and right with 15 side squeezes for each set)
Push ups- on the half ball thingy- 10 reps, 3 sets with back and forth and up and down rocking on the half ball between sets.
Wednesday, February 16, 2011
R - Zumba.
It was decent, my energy is better but not awesome. I don't really like going to Rockville for some reason for Zumba. I like Olney's longer rectangular studio vs Rockville's shorter squarer studio. I think that's it. I donno... probably just what I am used to. Plus, the class was super crowded today. Isn't it about time for those New Year's people to drop off?
Go away fakers!
Go away fakers!
Tuesday, February 15, 2011
R - MIA
Ugh! Sorry to be MIA lately. I have been working out but I have also missed quite a few days to being sick! It is so frustrating!!! This week Cori gave Mark and I a wonderful stomach bug! Talk about miserable... nothing like losing weight and doing an unscheduled detox (if you know what I mean ;) )
Anyway, I did some light light cardio today... just some arc trainer and recumbent bike. It was lame but I didn't want to push my luck.
I did get a nice run in on the TM last week and then I got sick! I also went to Zumba on Wed and am hoping to go again tomorrow... oh and I got a nice jumprope, push-up, h pull-up, kettle bell swing, floor wiper workout in.... that's all I can remember off the top of my head. I'm sure there were some not so interesting cardio workouts mixed in there! ;)
Trying to get better/ stay better... hopefully I will get back on track soon.. it's tough when you get derailed with sick kids and sick self! (but I know you already know that!)
Anyway, I did some light light cardio today... just some arc trainer and recumbent bike. It was lame but I didn't want to push my luck.
I did get a nice run in on the TM last week and then I got sick! I also went to Zumba on Wed and am hoping to go again tomorrow... oh and I got a nice jumprope, push-up, h pull-up, kettle bell swing, floor wiper workout in.... that's all I can remember off the top of my head. I'm sure there were some not so interesting cardio workouts mixed in there! ;)
Trying to get better/ stay better... hopefully I will get back on track soon.. it's tough when you get derailed with sick kids and sick self! (but I know you already know that!)
A- Feb 15th Wii Fit
Alright, was only gonna do a light but long cardio at the Ymca today so when Cole kept throwing fits I figured we wouldn't go to the Y and I would try the Wii =)
It was fun- i earned 1 hour and 10 minutes/ "credits"
30 minutes before Cole's nap and 40 minutes during his nap.
The hoola hooping was actually the hardest!
I ran in place as well.
Plus did the aerobic step (very low step... I was sweating but probably from the other excersizes ;)
did 2 yoga balance practices with it as well.... that's it! but it was fun, I did get very sweaty, so I think it was actually working me out! =)
It was fun- i earned 1 hour and 10 minutes/ "credits"
30 minutes before Cole's nap and 40 minutes during his nap.
The hoola hooping was actually the hardest!
I ran in place as well.
Plus did the aerobic step (very low step... I was sweating but probably from the other excersizes ;)
did 2 yoga balance practices with it as well.... that's it! but it was fun, I did get very sweaty, so I think it was actually working me out! =)
A -Feb 13th Cardio/lower body weights
Switched it up today- did my weights first:
Decline seeated leg press (pressing up not the one pressing down where you're almost standing)
90 pounds, 3 sets, 15 reps. Hard at the end!
Calf presses- 4 sets, 130 pounds- 15 reps each/- 2 sets straight, 1 set inverted, 1 set pointed out.
Abductor thigh machine- 50 pounds, 4 sets, 13 reps
Adductor machine- 40 pounds 4 sets 13 reps
Bent over (glutes) posterior leg press- 4 sets, 20 pounds, 15 reps.
balanced squats on the half yoga ball thingy- 4 sets, 13 reps
Cardio, arc trainer- 20 minutes, fat burner setting, level 6
Done! It's feb 15th now and i'm "good" sore =)
Decline seeated leg press (pressing up not the one pressing down where you're almost standing)
90 pounds, 3 sets, 15 reps. Hard at the end!
Calf presses- 4 sets, 130 pounds- 15 reps each/- 2 sets straight, 1 set inverted, 1 set pointed out.
Abductor thigh machine- 50 pounds, 4 sets, 13 reps
Adductor machine- 40 pounds 4 sets 13 reps
Bent over (glutes) posterior leg press- 4 sets, 20 pounds, 15 reps.
balanced squats on the half yoga ball thingy- 4 sets, 13 reps
Cardio, arc trainer- 20 minutes, fat burner setting, level 6
Done! It's feb 15th now and i'm "good" sore =)
Friday, February 11, 2011
A- Feb 11 Zumba
Yet again, I ended up in "Jean"s class.... uuhg. It was a little better this time cause I was in the front and could watch her like a hawk... she DOES direct, but it's impossible to see unless you're close to her...
I'll keep that in mind if I end up with her again.... one other complaint:
although i sweated quite a bit, it felt like it only got intense for one song... and not even the whole song.... WHY did I take the class if I knew i didn't like her? Weeeelllll I was hoping it was the Other Jean- I'll look out for Jean L ;) to try her out...
Oh and I did jack-knifes with a medium ball- 3 sets of 8 reps... then stretching...
tomorrows a new day- I'm ready for sleep...
I'll keep that in mind if I end up with her again.... one other complaint:
although i sweated quite a bit, it felt like it only got intense for one song... and not even the whole song.... WHY did I take the class if I knew i didn't like her? Weeeelllll I was hoping it was the Other Jean- I'll look out for Jean L ;) to try her out...
Oh and I did jack-knifes with a medium ball- 3 sets of 8 reps... then stretching...
tomorrows a new day- I'm ready for sleep...
Thursday, February 10, 2011
A Feb ninth cardio/upper body
Back from cali-
no running till I get new ear buds... my replacements are falling out and the good ones burned out : /
Cardio glider eliptical thing for 20- hill interval.
Weights upper body-
standing tricep overhead pull down - 40 pounds, 4 sets 15 reps. great burn! =)
EZ bar bicep curls- 25 pounds, 3 sets 15 reps
Chest flys- inclined and flat. 2 sets of each. 12 pound bar bells, 15 reps.
Lat pull downs- 4 sets- 2 behind 2 in front. 40 pound behind, 50 pounds in front (I think!!- can't remember) 15 reps.
Back extrentions, no weights, but using arms (raising them above me, or our out like I'm flying) with each rep. 4 sets 10 reps =)
Great workout... loving the mix of cardio and weights right now =) Where are you? Have you been working out?
no running till I get new ear buds... my replacements are falling out and the good ones burned out : /
Cardio glider eliptical thing for 20- hill interval.
Weights upper body-
standing tricep overhead pull down - 40 pounds, 4 sets 15 reps. great burn! =)
EZ bar bicep curls- 25 pounds, 3 sets 15 reps
Chest flys- inclined and flat. 2 sets of each. 12 pound bar bells, 15 reps.
Lat pull downs- 4 sets- 2 behind 2 in front. 40 pound behind, 50 pounds in front (I think!!- can't remember) 15 reps.
Back extrentions, no weights, but using arms (raising them above me, or our out like I'm flying) with each rep. 4 sets 10 reps =)
Great workout... loving the mix of cardio and weights right now =) Where are you? Have you been working out?
Friday, February 4, 2011
A feb. 4th
REALLY didn't want to go to the gym today... but I knew I wouldn't be able to go back till at least Tues after my trip to Cali- leaving tomorrow, back on Mon night.
Interval running- 20 min, 2 min @ 3.5miles alternating with 3 min @ 6.5 miles. Exhausted and bored- really couldn't face doing ANY more cardio so I did legs after that:
-Walking/floating lunges with 15 pd dumbells in each hand. 4 sets, 10 reps (5 each leg)
-Seated leg extentions... had to bring my weight down from 50- 30 pounds- finally comfortable but still achieving the burn and keeping form. 4 sets, 13 reps.
-standing Adduction (ant and post) legs with ankle belts. 15 pounds... 4 sets, (15 ant, 15 post reps) FEEL THE BURN =)
-Standing Abduction- post (sort of like a side kick movement or direction) 4 sets, 13 reps, 15 pounds.
This was a GREAT workout. I feel refreshed and excited to use the ankle belts again =D Woohoo!
Too bad I'm gonna be SUPER SORE while sitting on planes tomorrow for 8 hours or so lol
Interval running- 20 min, 2 min @ 3.5miles alternating with 3 min @ 6.5 miles. Exhausted and bored- really couldn't face doing ANY more cardio so I did legs after that:
-Walking/floating lunges with 15 pd dumbells in each hand. 4 sets, 10 reps (5 each leg)
-Seated leg extentions... had to bring my weight down from 50- 30 pounds- finally comfortable but still achieving the burn and keeping form. 4 sets, 13 reps.
-standing Adduction (ant and post) legs with ankle belts. 15 pounds... 4 sets, (15 ant, 15 post reps) FEEL THE BURN =)
-Standing Abduction- post (sort of like a side kick movement or direction) 4 sets, 13 reps, 15 pounds.
This was a GREAT workout. I feel refreshed and excited to use the ankle belts again =D Woohoo!
Too bad I'm gonna be SUPER SORE while sitting on planes tomorrow for 8 hours or so lol
Wednesday, February 2, 2011
A Feb 2
Interval running 20 min. (3.5 for 2 min then 6.0 for 3 min)
Eliptical thing with arms (STILL can't remember it lol! It comes to me, only when I'm NOT writing the blog ;)) 20 min interval, level 6
Hanging Leg raises- 3 sets of 15 reps. very hard to complete the last set with good form--- kept pausing to rest for a second or two so I could keep my form...
also- my hams are pretty sore from the straight legged dead lift.
I'm also finally realized/admitted to myself that I have a slight tear at my SITS hamstring attachment on the left side. Taking it very easy with stratching... No more YOGA for me... I just can't help but push myself too far.
Eliptical thing with arms (STILL can't remember it lol! It comes to me, only when I'm NOT writing the blog ;)) 20 min interval, level 6
Hanging Leg raises- 3 sets of 15 reps. very hard to complete the last set with good form--- kept pausing to rest for a second or two so I could keep my form...
also- my hams are pretty sore from the straight legged dead lift.
I'm also finally realized/admitted to myself that I have a slight tear at my SITS hamstring attachment on the left side. Taking it very easy with stratching... No more YOGA for me... I just can't help but push myself too far.
Subscribe to:
Posts (Atom)