Wednesday, March 30, 2011

A Wed Cardio

25 mintes stairmaster.  level 7 weight loss- great sweat!

20 minutes arc trainer- weight loss, level 7. 

Done. =)

A- legs, cardio

Soooo irritated- jus wrote a whole blog and got kicked off the internet before I could post.

Anyhoo- leggs

Quads- exten 4 sets, 15 reps, 30 pounds
Ham  curls, prone, bilateral.  35 pounds 4 sets, 15 reps.

Alternating sets of ballarina and reg aquats to make 4 sets total.  15 reps, 10 pound barbells in each hand.

Some form of cardio... can't remember!   I think PMSing makes me loose my brain.  It's allllll mushy in here lol

R - running

Went to lake frank with Frankie!  Pretty decent run.  I think everything will be ok on Sunday.  At least I hope! 

R - tueday = nada

Kinda bummed 'cause I did want to workout.  Instead I went and got laminate flooring.  I went up and down my stair 18 times carrying flooring.  Does that count?  :P  hehe... not really.

R - Mon Zumba

I am kinda annoyed they changed the time to later.  It was still a decent workout but he went to an old routine (the one you did when you came)  This was ok but I think it's my least favorite line-up.

Oh forgot to mention my shoulder is all jacked up and Zumba did not make it feel better.  I went to the asian reflexology place on sunday (one of my clients gave me a gift card)  anyway I think that guy hurt me somehow.  :(  kinda sucks.

R - Sun = mostly nothing

I did go for a walk with the family.... but it was short... hardly exercise!

Monday, March 28, 2011

A- Mon, cardio

First day wearing anything but flipflops since Friday. 

Did a hardcore (meaning I got very sweaty and was pretty winded) arc trainer session for 30 minutes.  Weight loss level 7.

Core-   Hanging leg lifts. 3 sets total- one front, one left, one right.  10 reps.  Slow and controlled...
Floor wipers, 2 sets of 20 (counting unilaterally) 30 pnd EZ bar.
Planks- holding up 1 leg at a time... 2 minutes totall.. not much.

 Home to a VERY grouchy husband. grrrr.  

Saturday, March 26, 2011

R - running.

7 miles woo hoo!  made it with really no troubles hopefully this means good things for next weekend! 

Also gave 4 massages.  I am tired!!  long day...

A- Friday March 25 More Sprinting.. total 2.5 hour workout.

Friday was supposed to be running 6 400 meter!!! Well I can't breath (and keep form because of that) past the 200, so I did 6 200 with 200 walking in between each one.  (did one as a warm up before stretching too- then the 6...)

The group I was with decided they were too tired to lift but i was good and wanted to w..o. Bi and back, so I ate an apple and rested for 5 minutes then:

Assis Pullups (3 sets) 1 Each - Wide, reg palms facing me, hammer style pullups.   #14 76 pounds assisted, 12 reps.

Bent over row- 45 pound long bar. 2 sets, 12 reps.   Wasn't sure about my form, so I didn't finish with a thrid set.  I'll look into it so I know I'm doing it right.

Cable machine- Unilateral bent over rows.  30 pounds, 3 sets 12 reps

Widegrip cable pulldowns, behind the neck.  40 pounds, 3 sets 12 reps.  Felt a bit light but I was focusing on form as I haven't done those since 2005!
 
Easy bar looking attachment biceps curls on the cables. 30 pounds, 12 reps, 4 sets.  Difficult, but really enjoyed the burn =)

At least, supersets of: 
Straight armed lifts in front (palms down) and lateral- again palms down.  4 sets total (2 of each) 8 pounds DB.

Today is sat and I'm very sore- mostly my feet and soleus are very sore, so I feel like tripping on my feet a lot and dragging my feet ;)   glad to be resting.... Thanks for the advice! I go fitted and I'm now a 6.5!! So I got a 7 of these REALLY lite Nikes, that don't even hurt my toe now, even with the swelling and bruising.

I'm excited to try them out.  What's funny is that the 6's that I wear feel FINE and I never have trouble with them, even running for 45 minutes on the treadmill.  So i'll keep those for lifting and inside gym cardio.  but for running outside, I'm using my new Nike's =)

Thursday, March 24, 2011

A 3 hours of sprinting, rec. bike, triceps and chest, and core

Holy HELL =D  I feel like I'm training to run a marathon.  My legs are already sore (hamstrings and adductors, and calfes sp?)   Working out with this cute couple... they are both super hot and in reaaaaaally good shape- luckily for me- he has a hamstring injury and she's new to sprinting so I'm not tooooo far behind...
For the warm up, we ran ... I can't even remember... my mind is mush we were at it for so long lol
Then we did all these football training excersizes designed to activate different muscles in the legs.
then we did 6 200 meter sprints with walking the 200 meters back.

Then we stretched, and went into the gym, did the rec bike for 15 minutes- easy, level 5 quick start...

Then off to do 13 sets (12 reps each)  for chest and tri's.
Bench press- each bench we wide, reg, and narrow grip to make. 3 sets. 12 reps.  I used just the long bar- 45 pounds.  Incline, decline and reg.

Then off to the cable flys- 3 sets- one each of lower, mid and upper.  20 pounds, 12 reps

tri's - ez bar attachement- 4 sets, 30 pounds, 12 reps.

Core- 2 sets of full pikes.  1 half pike  set - 8 reps each.  2 sets of the rollers- 8 reps.
Then the thing that you can hook your ankles in to do back extentions- we used those for side extentions- 3 sets (each side) 10 pound bar bell, 10 reps each.

Whew!!   And i'm going back tomorrow to do 400 meter sprints!!! I don't know (just like I didn't today) how I'll do. I'm gonna be sore as hell- but I'm gonna give it my all =)

A- Wed Legs, cardio

went with Chris again, but sent him to do his own thing on the machines...

Bar bell (the slider one on the rack) Squats- - toes out, wide stance...  Loved it, but it sorta pinched the tops of my rods so I won't be doing that again...   20 pounds total, 13 reps, 3 sets.

Supersetted-
 jumping lunges.  3 sets of 20.
and low wide side to side squats.- 30 no weights. these I did 4 sets of.

then the arc trainer for 20 minutes.  again, i quick one... 

R - TM

Rainy day today plus I have Cori sooo I just went to the gym and ran on the TM.

3.5 miles with .5 Cool down.  Mostly ran 5.5 - 6.1 (closer to 6.1)  Was trying to take it easy today but it really didn't feel easy at all!

Felt good when I was DONE!

Wednesday, March 23, 2011

R - Zumba

Yes I did it again.  2 x this week.  I am so due for some serious lifting.  I haven't done any in ages but I also need to run again before the weekend.  Only a week and a half before the big run!

I found one of the songs he does online and have become strangely obsessed with watching youtube videos of it.  It's called:  Dança Da Mãozinha   I don't know if you've done that one but it keeps getting faster and faster.  Kinda silly but fun.

R - Tue

Walk w Frankie.  Awesome day.  Ran into a acquaintance/coworker of mine who has two dogs by crazy chance!  We had talked a couple weeks ago and figured out we both walk there sometimes but never crossed paths.  Then waddaya know?  We did!

I let Cori walk the second half so not much exercise there!  We had a good time though.

R - Monday (Zumba)

So they changed the time of the Zumba class!  :(  I stated to do the 'body pump' but bailed and went to the grocery store and came back for Zumba.  Once I am in the Zumba mind set I must do Zumba apparently!

Random - Andres was wearing these weird white cargo capri pants today.  First time I have seen him wear anything but black.  He should really stick with black.  white cargo capris = not so flattering especially when sweaty!

R - Sunday (20th)

Ran a 10k!  woo hoo!  It was hilly and a lame course but we did pretty well all things considerd (I ran it with my friend Amy)

R - Fri Sat

Nada, kinda lame.  I wanted to rest but maybe not quite that much!  Did work though and got my life a bit more organized!

Tuesday, March 22, 2011

A Cardio

20 minutes stair climber, level ?  fat burner...  loved it...

20 minutes arc trainer... uhg.  the balls of my feet were hurting/burning the last 10 mintues.   

Stretched and got outta there...   Short day- wanted to keep it light since I sorta pulled a muscle in my left shoulder, neck area from looking to my right and talking for 15 minutes on the eliptical with my buddy a few days ago...
 Today I'll do legs... then a break and a 2 hour massage tomorrow

Sunday, March 20, 2011

A- swimming

Pool day =)   Chris and I shared a lane- it was crowded today-  I swam for a little over 40 minutes =)...

All different kind of strokes and a little water "running".  Kinda funny cause I'm a little to short... I end up floating through some of it.

Loving it... such a nice way to mix it up.  =)  Happy Sunday Robin- good talking to you today

Saturday, March 19, 2011

Im a RUNNER ;) (almost)

Okay, really didn't want to run, but wanted to do cardio for an hour today, so I figured, "what the hell?"

Inerval/sprint running on treadmill....
25 minutes, 2 miles.    (1 minute at 3.1 then 2 minutes at 6.1-7.0)

Potty break as I was ready to puke =P  Blaaaa.

Felt like running again... just to see if I could lol

20 minutes, 1.67 miles.

Finished with eliptical, interval, 15 minutes. 

I am sooo happy to know that I can run a 12.5 minute mile.  I know it's not very impressive to most runners, but to me, I now KNOW that I can run... I can actually start training to run more/faster =)

A 3.18- Fri Upper body

Worked out with Chris again... it's kinda slow going when we have to share a bench. =P

Anyhoo- 

Super sets of:
Chest: bench press, 40 pounds, 3 sets, 15 reps.
Biceps: Hammer curls, 12 pounds, 3 sets, 13 reps
Non supersets:
Triceps:  Skull crushers, (tried 30- too much) 4 sets 13 reps
Wide lat pulldowns- to chest, not behind head.  50 pounds 3 sets, 15 reps

20 minutes on the Arc trainer.   Done!

Thursday, March 17, 2011

A missed Zumba lol!

This time change is messin up our whole house for sleep schedules... without preschool or an early morn job to MAKE us adjust, we're just doing everything later (smh)
Anyhoo-

Today Chris wanted me to help him/walk him through working out his legs- gently.  He's trying to get his legs stronger since he has en injury in one knee...

We did all machines (I know- lame!) but he gets into pain using lunges and squats and such... so- everything I do below, he did, (at his own weight setting of course)

5 hindu pushups (just for fun ;))  wanted to see if I could do ANY

Hamstrings- seated leg flexion- 50 pounds, 3 sets of 15.  This was challanging for sure! 

Quads- seated leg ext.- 45 pounds.  3 sets, 15 reps.  Wow- this always BURNS my quad attachment at the knee.

Groin adduct seated- 55 pounds, 4 sets, 15 reps
Groin abd seated-  50 3 sets, 15 reps.  hard!

Glute machine- bent over/prone? (I had chris use the ankle straps/cables as he was too BIG to fit into the machine lol!)  25 pounds, 3 sets 13 reps... this was very hard.  Perhaps because i'd already done so much?

Calf, seated press- 150 pounds, 3 sets, 15 reps.

10 minutes of the spin bike- never used it before .... my legs were on FIRE.  Hated it lol

7 hindu pushups, handstands, 7 hindu pushups (not doing the full swing through for most of them- just a wierd butt in the air push up), and finished with handstands again...

Stretching... 

Wednesday, March 16, 2011

A- missed my workout window

Maaaaaan I forgot that the childcare closed at 8pm.  Got carried away visiting my friend int he hospital with her newborn- it was worth it ;)  I'm just not motivated enough to do the Wii Fit with Cole after his bath (he's in the bath right now (8:40 pm).... 

Oh well!  At least I got to hold a tiny baby... Still wished I could'a worked out though.  At least I have Zumba tomorrow am  =)

A- Running =) Tues the 15th

Ran for 2 15 minute increments- interval style ( had to take a potty break at the 15 mark uuhg)
Walked 3.1 for 1 minute and ran for 2 minutes 6.1.  Made it much easier to keep form and go for such a long time.  I normally don't go longer than 20 minutes =)

Then did 20 min on the stair master- level 7, fat burner. Loved it!

medicine ball planks (hands on ball) with unilateral leg tucks... (bringing each leg under me for 10 reps)  Did 3 sets of this.
Between these sets I did handstands against the wall.  Love the balancing =)

R - Zumba

Yay!  I was sad I missed Monday (had to work).  Anyway, I thought Andres was a little low energy today...  Boy was I wrong.  It just took a minute for him to warm up.  Then he was insane!  I donno where he finds the energy but he does.

Killer workout... could hardly catch my breath.  In some ways it's worse once you know the routine.  Then you know what's coming AND you are that much better at it!  ack!

R - tueday = nada

I gave myself the day off.  I keep feeling over-trained lately even though I don't feel like my workouts have been that crazy.  oh well.

R - walk

Just went to Wheaton with Frankie.  Pretty uneventful - wasn't into it but glad I did something!

R - running outside! woo hoo!

So on Sunday, I got my butt outta bed early (daylight savings and all) and ran 5 miles with a friend!  woo hoo!  We were sooo slow and went to DD afterwords but hey we went!

R - time to catch up!

Ok Friday was nada.

Saturday - I went for a walk with Sara and Cori.  Really I can't count that as exercise.  Cori was walking the whole time!  Ah well... nice day at least.

Monday, March 14, 2011

A- Mixing it up

Didn't really know what to do today... looked up some '300' excersizes and here's what I did:

Staggard and other Pushups =)   4 sets total.  First set man style, staggard. Sec set man style- wide. third set femal style, staggard.  4th set female reg arm postition.

V-Up abdominals- 4 sets of 20

Then went into the b-ball gym to do suicides, but lady was cleaning the floor... so I did:
(Alternating Squat Jump)
Jump squats- 3 sets of 15... oi!  that was challenging.
Jump/alternating  lunges- 3 sets of 15

Pullups- 15 Hammergrip (about 40 pounds assist) , 15 wide grip (60 some pounds assist)
Kneeling band Row.  4 sets of 20 with the Green band... shoulda used the blue thick one ;)

Cardio- 5 min row at level 10- BORED outta my mind.
15 min fat burning step machine- much better =)  level 7

Saturday, March 12, 2011

A Cardio

Really didn't want to do indoor cardio- but it's too cold to swim...

30 min weight loss on the arc trainer.  Pretty bored at the last 10 minutes but pushed through it =)

15 reg Bike... I felt so awkward!  Kept sliding forward for the first 5 minutes ....  Got the hang of it and then had to adjust the level- 6 was too high, 4 too low. 5 was juuuust right.

Stretched and DONE.

May rest tomorrow... Cole's sick so I have to have Carmen with him to go. not ideal regarding $

Friday, March 11, 2011

A Upper body and cardio

5 Min warm up - arc trainer

4 Supersets, 15 reps each for Bis and Tris

Bi'sReverse Curls, 20 pounds... felt pretty good- I do wish there was a 25 pound ez bar...
Tri's tricep pulldowns with rope.  Started at 30 but upped it to 40.  Muuuuch better =)  I wasn't getting ANY burn...

Lat pulldowns (straight armed, in  front of my body)- 4 sets. 50 pounds (first 2 sets at 40- felt too light.) 15 reps

Flat DB flys... 3 or 4 sets? 12 pound DBs. 15 reps I think so... it's all a bluuuurr today.   Cole is sick, so I went to the gym without him.  (Carmen is watching him =))

Military Press (seated) 4 sets, 15 reps 15 pound bar- close grip to target the mid and rear delts.  REALLY felt it once the form was right- took over a whole set to get my form right since this is the first time I've ever done these ;)

Floor washers- 4-5 sets?? again with the memory... I lost count after 3...  30 pound bar, 20 reps (one side is one rep, so counting bilaterally, it was 10 reps each ;))

Eliptical- interval... 30 min... I chilled reading my kindle- got a good sweat in =)

Thursday, March 10, 2011

A ZUMBATHON!!!

Whooooohooo =)  Had so much fun... I wish every Zumba class was 90 minutes!  It started at 10- went to 12... I got there just after 10:30- they had 3 different instructors so it just didn't get old (oh and the sucky ladie was NOT one of the teachers! I was soooo happy to see that)  

Wish you had been there...

R - Sore!

Man, I am so sore today from that running!  It's my ankles, hams, and neck!  The neck is the annoying part.  I think I was probably running way too fast, especially when it was on an incline (I was doing random)  plus I held on with one hand part of the time.  I know, totally lame move.  Next time - slower and no holding on at all!

Anyway, it's all rainy here today and I really didn't want to go to the gym but I knew it'd be good for the sore muscles plus I know I won't have time tomorrow.  So I sat in the gym parking lot   forever and finally got the energy to go!  I should've lifted today but just felt too sore so more cardio:

Did 20 lame min on arc trainer
4 x 500 on erg w/ 1 min 'rest'
3 min on one bike 9 min on another

The recumbent bike was so annoying the first one I got on get losing tension and after three min I got so annoyed and went to another one.  I was just gonna do 10 min but of course at 9 min the childcare came to get me because Cori was crying.  So even though I had done 3 min on the lame bike I felt like my workout was shortchanged by a min because of Cori.  so silly!  I could have gone back and done another min but that would seem more silly.

Glad I went.  Feeling a little less sore.  I think the erg helped.

Wednesday, March 9, 2011

A Cardio and other stuff

Started with Pikes (with a ball- alll the way up onto my toes... I don't bring my knees under me)
3 sets of 8. 

planks with unilateral legs lifted, and pulsing out.  I did one set per side and 15 reps.
Plank on fists.  one set
Plank on finger tips.   one set

Handstands... LOVE these =)  up against the wall for safety, but I try to balance so I don't rest on the wall at all... a nice fun little workout for my shoulders, arms and core.

Running 9 minutes- interval.  walk one, run 3.  (6.1mph and 3.1mph)

Arc trainer - 25 minutes.  fat burner. Maaaaaan was it slow today.  Probably cause I was kinda neasuous and my feet hurt.  But I made it through!

Recumbant bike- 15 minutes.  random hill, level 7.  got to read my book with this one- and it gave my feet a break- enjoyed this part.

Felt some cramping in my guts... turns out my aunt flow came to visit... luckily just in time- no humiliating "Carrie Steven King" moment =)  plus that explains my aches...

R - Running!!!!!!!

AHHHH!!!

Yep I went running.  It's too freakin' cold so I just did the TM.  Ran 3.2 miles in 30 min and then almost another mile during my "cool down" total = 4.44 miles.

That was some hard stuff!  I kept it between 6 and 7 most of the workout.  I am feeling a little better about the 10 miler.  I hope my knees/hamstrings aren't too mad at me tomorrow!

R - walk

Went to Wheaton Wood w Frankie and Cori.  Decent walk nothing exciting except I think there was a goose giving unwanted advances to another.  or maybe she was playing hard to get?  I donno, but the one was rather relentless in his chase.

Tuesday, March 8, 2011

A lower body and cardio

Started with the

seated leg press- the one that focuses more on hamstrings than quads...  3 sets, 50 pounds, 13 reps.  Challenging!

Leg extention machine/cable.    50 pounds, 13 reps, 3 sets- again very challenging!

Leg adduction (ant and post), and abduction with ankle leather cuffs and cable.  The abd was 20 pounds, and add was 25 pounds.  3 sets, 15 reps each.   (startin with right leg- abd, then ant add and post add.  switch to Left leg.- that;s one set.)

Seated calf press with the pads on the knees.  20 pounds - 4 sets, 20 reps.  SHoulda gone up in weight.  Kept thinking it would get harder lol  ;)

20 bunny hops, front and side kicks- 15 each/plus each leg, 30 mountain climbers.

Cardio- eliptical, 20 minutes, interval- kicked my ass! I worked sooo hard =)  loved it.

Monday, March 7, 2011

R - zumba

good to be back to normal (almost)  Felt good to Zumba.. my energy wasn't as high as I wanted but decent.  Andres amazes me.... so  much good energy!  I wish I could move like him!

man  could I use the words 'good' and 'energy' more often?! 

Tired... g'night!

Sunday, March 6, 2011

A Cardio, again ;)

I've decided I'm trying to work out 6 days a week... I know... I'm craaaaaazy haha.
But I want more results in the slimming arena ;)  I don't care if I lose pounds, just inches.  Thus upping my weights and cardio....

Started with the arc - level 7, 30 minutes, fat burner

recumbant bike- level ....?  6? 11?  I honestly can't remember... arg.   anyhoo did that, random hills for 30 minutes.  Loved reading my new Kindle! it made the time go by soooo fast...

R - YAY!!! today!!! - Gym

Finally caught up.  Today was just cardio in the gym  Started lame on the arc trainer 20 min.  Rec bike I actually got pretty intense with some intervals.  7 miles in 25 min.  The last 5 was supposed to be cool down but I cheated a little ;)

Oh here's something exciting, but not exercise related.  I went to Rio Grande for lunch via the ICC.  woo hoo!  I am livin' large! ;)  I know you are envious of me.

BTW I am supposed to do the Cherry Blossom on April 3rd.  It is 10 MILES!!  (I am so screwed)

happy sunday!

R - Sat

NADA!!  family visiting - gs stuff... crazy tiring day!

R - Friday - Walk

Cori and I had a nice walk w frankie.  Her hands got a little cold at the end but other than that it was cool we actually had some nice conversation.  Granted a lot of it was about poop but I guess that is what life is all about really?  Don't you think?  ;)

R - Wed back home!!!!

Gym!   I was hoping to do Zumba and I kinda did.  The instructor showed up late and told us she had just gotten a call and was in bed an hour ago!  She said she didn't teach Zumba and wouldn't be insulted if we left.

She had such great energy and a positive attitude most of us stayed!  We helped her through the class and it wasn't so bad.  At the end, I think she got kind tired of trying to come up with stuff so we just did some abs.

R - Tuesday the 1st

Day 4 - qi workshop!!!

Level 1 and Level 2 qigong plus stretching.  Pretty good.  I still don't like having my feet still for that long.  Trying to decide if I should get over it or just look for a different form (not level 1)

We also did the 9 breath thing again... still don't quite get it.  I've decided since I am a mouth breather maybe I am not getting enough oxygen to get the full effect since we are breathing through our noses?  I donno. 

Late we did wuji qigong.  I really liked this.  It was kind of a freestyle thing.  The only drawback was you had to avoid running into people as you were walking around the room.  After this, we had a lecture on something ugh... I can't remeber what he called it but it was about geometry in nature.  He talked about the pyramids and the coral castle and phi.  Have you ever been to the coral castle?  It is in FL.  Sounds really cool.

After this I just had to leave.  I was fried.  It was only and hour or two to go but I just really wanted to be home.  I had to forfeit 8 CEU since I didn't stay all day but I don't really need them so it's not that big of a deal.  24 is good for me!  :)

Anyway, you should check this guy out.  qirevolution.com  He lives in FL and is doing the same workshop in Orlando I think?  99 bucks for 32 CEUs.  Pretty cheap!  Overall, I liked it... it was just some long days and he took extremely long breaks! (sorry for the ramble)

R - Monday (28th)

Missed zumba :(

Day 3 - qi workshop

Came a little late and missed part of his first lecture on people who died an came back.  Did level 2 qigong again and learned walking qigong... kinda cool wish we spent more time with that.  Also learned his '9 breath method' Didn't do much for me but a LOT of people had amazing experiences.  At then end of the day he set up the chairs in the snaky kind of circle so 500 people cold hold hands.  We did a meditation w/ 9 breath method.  I liked it at first but then it went on a little long for me.

I decided to stay the night in Bmore so I wouldn't have to deal with traffic and had a little break.  Went to little italy and whole foods.  Then I watched garbage tv at the hotel.  Some show called 'cake boss'?  So weird.

Night would have been awesome if it weren't for my noisy neighbors at 12:00 pm and at 3:00 am!!!  argh!  I just wanted a nice nights sleep!

R - Sun -27th

Day 2 - qi workshop

Did level 1 again and level two.  Liked level two better.  My favorite was the bow.  Learned more about healing foods and tried his smoothie.  Not bad but I'm not 'drinking the koolaide'  :D

Feeling even more exhausted.  Annoyed because the workshop ran late and I missed bedtime at home.  :(

R - Sat 26th

Day 1 of qi workshop

Level 1 qigong = very hard  especially the parts where we held our heads over our heads!  I was a little sore from Fridays workshop but not too bad.  We also did this crazy warrior breathing exercise and my hands got all crazy tingly and my head was starting too as well.

Learned about healing foods.  Was a good day overall but tiring!

R - Friday, 25th - Urban Dance = fail

I decided to randomly try the 'Urban Dance' class.  I hated to do it but I left after 15 minutes.  I felt so bad/rune but needed to cut my losses.  It was a fine class, I just didn't like the format, music, or the enerfy of the teacher.  It was one of those classes where you learn 8 steps, then another 8 and string them together and then another 8 etc etc.  Music lame and her voice not helping me.

So I did 4 rounds:
kettle bell swings x 20 w pink kettle bell (can't remember the weight)
h pull-ups x15
push-ups x 20 (10 boy/10 girl)
lame floor washers x alternating 10 per side followed by 20 quick chest press with the bar  (just cause)

Felt like a decent workout... against better judgment since I was about to do a 4 day workshop the next day!  ugh!

Saturday, March 5, 2011

A- cardio

Started with push ups- did 4 sets, 15 reps each- (first one man style, second female style, third man style, fourth female style)

Treadmill-  10 minutes (Ran for 7 minutes 6.1mph, walked for 3)
Eliptical- 30 minutes level 7, weight loss setting.
Recumbant Bike- 10 minutes, random hill

Stretched- feeling gooooood =)   happy saturday Ms Robin! Hope I see you on here soon- it's getting boring just writing and reading my own stuff ;)

A- Supersets- upper body 3.4.11

Super sets- arms- 4 super sets.
-Biceps- seated bicep curls - unilateral, 12 pounds (started with 10 but it was just toooo easy ;)) , 15 reps
-Triceps-  kick backs - unilateral.  8 pounds. challenging, but able to keep form.

Super sets- back and chest 4 sets
-Chst-ez bar 30 pounds , flat press.  still felt a little too light- but I was intimidated by the 40 pound ez bar that's "pre weighted"- next time I'll make my own for 35 pounds ;)
- Back - 15 pounds- DB row. unilateral.

Abs and lower back-
Bent over that back extention thing....  3 sets of each side and prone postition.  Started at 8 reps, 12 pounds/ then 10 reps 10 pounds/ then 12 reps- no weights.      I was trying for strength training, but realized half way through that I had done it backwards!  lol   Should have gone up in weight, and down in reps.  Oh well...

Then I did some planks on the half ball thingy, lifting my legs....

Finished with cardio for 20 minutes- fat burner, arc trainer, level 7

A- Zumba wth Awilda 3.3.11

Fun!  the woman is a bit overweight, but she can MOVE it! =)  Plus she clearly loves all the latin music since she's latin (not sure what country) ;)

Fuuun- planning on doing the Zumba Thon next thursday

Tuesday, March 1, 2011

A- March 1st Weights, lower body, super sets

10 minutes warm up on arc trainer (I REMEMBERD the name! lol)

First 2 workouts in (3 sets each) superset format:

1- DB squats, 10 pounds, 15 reps
2- lateral jumping squats.  20 total per set

2nd Super set  (4 sets each) format

1- Prone bilateral hamstring - 30 pounds, 13 reps
2-seated calf press- 150 pounds, 13 reps

3rd superset (3 sets each) format

1- hanging leg lifts- 13? 10?  can't remember =(
2- rear lunge squeeze  - 10 reps each leg per set       ?  (not sure what to call this workout- imagine a lung position, with your back foot/toes on the half balance ball thingy.  Each rep was I focused on squeeeeeezing my glutes although my front leg did bend, all my weight was on the back leg. )
Looots of stretching afterwards (as always) but I really focused on my groin muscles and inner thighs- they are and have been for weeks- SUPER tight and kinda "burny"... I need my facia work! time for another massage.