Workout: 2.5 miles on the treadmill + shoulders & back & core
incline: 2%
time: 24:40
weight: 127.0
Run was tough this morning. Luckily I was at the gym, where I feel accountable to stay on the treadmill and not hop off for a rest:) I jumped off after 1/4 mile to stretch my hamstrings... something happened with my hamstrings in the last month - they are SO tight. Maybe two years of not stretching before running has finally caught up to me. Huh.
Decided to take advantage of the low mileage and add some weights, core & stretching to my workout. I like the little stretching apparatus they have. I want one for in front of my tv.
Core -
planks - 3x1:00 HORRIBLE. My abs hurt so badly from yesterday's planks. I gutted these out, but they were painful.
Weights:
Lateral Raise - 3x10x15
back thing (don't remember the name of it) - 3x10x30/arm
Nothing major this morning, but still proud of myself for getting up and getting there. I'm exhausted and want to take a nap.
Showing posts with label shoulders/abs. Show all posts
Showing posts with label shoulders/abs. Show all posts
Wednesday, December 15, 2010
Monday, October 11, 2010
Monday October 11, 2010
Workout: 3.17 miles + shoulders, biceps, triceps
Time: no clue
Weight: 125.0
Two Years Ago
Ran with the dog this morning. I'm pretty much ready to put an end to that idea. I would LOVE to have him as a running partner, but he is so bad and it is so hard for me. He wants to stop all.the.time and pulls back on me, which interrupts my rhythm. I felt like I never got into a good groove - running or breathing - because every time I almost did, he would yank back on me and try to stop me. I gave him some extra walking time to go potty and to sniff, both before we started running and in the middle of the run, but it didn't help a whole lot.
He ran 7.3 miles with Dave yesterday, so maybe that had something to do with it, but I don't think so. I think he is just a jerk and ticked because I don't run fast enough for him. I'm not sure if I'll try to go with him again or not... will need to think about that some more.
Came home and did some weights in the basement. Nothing major because I didn't feel like taking the time to change the weights in between exercises. So I did a set of each exercise immediately following the other and then took a breathing rest in between super sets.
It was like this: (8lbs)
1 superset = 10 frontal raise (both arms together), 10 bicep curls (both arms together), 10 tricep kickbacks (each arm individually)
I did 3 supersets. I also did one set of 10 on the ab roller just to see if I could do it. I'm going to start incorporating that some more.
I would like to get back into regular weight training and have put together a schedule. Today was my start.
Time: no clue
Weight: 125.0
Two Years Ago
Ran with the dog this morning. I'm pretty much ready to put an end to that idea. I would LOVE to have him as a running partner, but he is so bad and it is so hard for me. He wants to stop all.the.time and pulls back on me, which interrupts my rhythm. I felt like I never got into a good groove - running or breathing - because every time I almost did, he would yank back on me and try to stop me. I gave him some extra walking time to go potty and to sniff, both before we started running and in the middle of the run, but it didn't help a whole lot.
He ran 7.3 miles with Dave yesterday, so maybe that had something to do with it, but I don't think so. I think he is just a jerk and ticked because I don't run fast enough for him. I'm not sure if I'll try to go with him again or not... will need to think about that some more.
Came home and did some weights in the basement. Nothing major because I didn't feel like taking the time to change the weights in between exercises. So I did a set of each exercise immediately following the other and then took a breathing rest in between super sets.
It was like this: (8lbs)
1 superset = 10 frontal raise (both arms together), 10 bicep curls (both arms together), 10 tricep kickbacks (each arm individually)
I did 3 supersets. I also did one set of 10 on the ab roller just to see if I could do it. I'm going to start incorporating that some more.
I would like to get back into regular weight training and have put together a schedule. Today was my start.
Friday, November 30, 2007
C3W7D47
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 38:30
Distance: 4.0 miles
Time: 51:17
Speeds: 3.9/5.5/5.2
My run was good this morning. I struggled to get up and get down there. I felt so tired - not physically this time, more like I hadn't had enough sleep - and I just didn't feel like running. But I kicked myself out of bed and found my way to the treadmill. I had the last disc of Little Women to look forward to:)
My left calf hurt in a different way today. I dont' understand what is going on with that leg. It felt more like muscle tenderness today, not further in as it usually does.
Yesterday I did half of my back/chest workout on the new gym. I think I'm going to enjoy this. It should make my workouts quicker for sure, which will be nice. I also think that the variety of exercises for larger muscles like back, chest and legs is going to be bigger.
Today I will do shoulders and maybe abs this afternoon.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 38:30
Distance: 4.0 miles
Time: 51:17
Speeds: 3.9/5.5/5.2
My run was good this morning. I struggled to get up and get down there. I felt so tired - not physically this time, more like I hadn't had enough sleep - and I just didn't feel like running. But I kicked myself out of bed and found my way to the treadmill. I had the last disc of Little Women to look forward to:)
My left calf hurt in a different way today. I dont' understand what is going on with that leg. It felt more like muscle tenderness today, not further in as it usually does.
Yesterday I did half of my back/chest workout on the new gym. I think I'm going to enjoy this. It should make my workouts quicker for sure, which will be nice. I also think that the variety of exercises for larger muscles like back, chest and legs is going to be bigger.
Today I will do shoulders and maybe abs this afternoon.
Friday, November 16, 2007
C3W5D33
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Tae Bo
I took a morning off from cardio yesterday because we had gotten home so late the night before from Daughtry. I decided that it would be much more effective for me to sleep in than to tire my body out by getting up early and doing cardio. I did go down and lift in the afternoon, though - Chest/Back.
This morning I decided to do Tae Bo instead of run. I had such a horrible run on Wednesday that I think I'm just dreading getting back on the treadmill. I am going to start the couch 2 5k on Monday again and start from week 2 or 3 so that by the end of this challenge I will be running 3 miles. I need to get back into this, but I need to ease into it and do it smartly. Overuse and overtraining and injuring myself is not going to help anything.
My body is so tired lately and my right forearm is really suffering. I have pain near my elbow and just a general ache in my forearm and throughout the night I wake up with numb fingers. I'm not sure what I can do for any of it - or if it is all related or separate issues.
I wore my NY & Co. city stretch pants to Daughtry the other night. They look much different on me - I can see that my legs are changing shape a bit. The bottom part of my thighs is shaping up and my bum is tighter - these pants leave nothing to the imagination in those areas. Dave said they looked really, really good on me. I was pleased with how they fit. My body is changing - slowly but surely it is changing! I can't wait to see where I end up on my birthday next year!
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Tae Bo
I took a morning off from cardio yesterday because we had gotten home so late the night before from Daughtry. I decided that it would be much more effective for me to sleep in than to tire my body out by getting up early and doing cardio. I did go down and lift in the afternoon, though - Chest/Back.
This morning I decided to do Tae Bo instead of run. I had such a horrible run on Wednesday that I think I'm just dreading getting back on the treadmill. I am going to start the couch 2 5k on Monday again and start from week 2 or 3 so that by the end of this challenge I will be running 3 miles. I need to get back into this, but I need to ease into it and do it smartly. Overuse and overtraining and injuring myself is not going to help anything.
My body is so tired lately and my right forearm is really suffering. I have pain near my elbow and just a general ache in my forearm and throughout the night I wake up with numb fingers. I'm not sure what I can do for any of it - or if it is all related or separate issues.
I wore my NY & Co. city stretch pants to Daughtry the other night. They look much different on me - I can see that my legs are changing shape a bit. The bottom part of my thighs is shaping up and my bum is tighter - these pants leave nothing to the imagination in those areas. Dave said they looked really, really good on me. I was pleased with how they fit. My body is changing - slowly but surely it is changing! I can't wait to see where I end up on my birthday next year!
Monday, November 12, 2007
C3W5D29
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 37:00
Distance: 4.011
Time: 50:00
Speeds: 3.7/5.1(20:00)/5.2/3.8
So much to write about this morning... I tried to ease up on my run this morning and go more for endurance than speed. I ran for 20:00 straight at 5.1 mph and my heartrate was at 195bpm. I actually think that 5.1 is harder than 5.2 because it is too slow of a pace. When I increased the speed to 5.2 it felt much more comfortable. I ran 5.2 for 10 minutes and my heart rate was around 185bpm, so I think it is a better pace for me. I'm going to continue to work on endurance until I am comfortably running 3 miles straight - keyword being comfortablly. At that point I will try to start shaving time off.
I took a small break at the end of last week - it wasn't planned it just happened. Friday morning I woke up and my body was sooooo tired so I did yoga instead of running. In the afternoon I was feeling lonely and sad and ended up crying and watching tv in my bed instead of lifting weights. Saturday morning I was going to do cardio and lift, but I woke up with cramps and stayed in bed instead. But I did walk all afternoon at a craft show with my mother-in-law... I think it was good to take the break as my body feels rested and ready for the week. I didn't do too badly in terms of eating over the weekend. I didn't get as many meals in as I should have, but I did have my two free meals - pizza & salad on Saturday night & soup & salad on Sunday night.
I weighed and measured this morning. I was prepared for a bad weight this morning due to TOM (started Saturday) and water retention from the weekend (although I did drink more water yesterday than I normally do on Sunday). My weight was 132.8 - up .8 from last week. I'm okay with it. I may weigh myself tomorrow out of curiosity, but I recorded 132.8. I also tried measuring BF, but I still get such inconsistent readings - I'm going to do it again before I take a shower.
I'm really excited, though, because my measurements ROCK! I'm so excited about them! I think I've lost more in measurements in the past 4 weeks than I did in the previous 24 - lets check:
Site . . . . . 4/2/07 . . . . . 10/15/07 . . . . . 11/12/07
Weight . . . .135.4 . . . . . . . .133.6 . . . . . . . . 132.8
Waist . . . . . .32" . . . . . . . . . 31 1/8" . . . . . . 30 1/2"
Bicep . . . . . 12 3/4" . . . . . . 12 1/2" . . . . . . 12 3/8"
Bum . . . . . 37 3/4" . . . . . . .36 5/8" . . . . . . 35 15/16"
Thigh . . . . . 23" . . . . . . . . . 23 7/8" . . . . . . 23 1/4" (I don't think that first one was at the same spot)
This definitely gives me the motivation to keep doing what I'm doing and to get back to the stricter eating schedule and to keep my weekends under control. I cannot believe the difference in measurements even with such a little change in scale weight!
I will do quads and hams this afternoon and if I'm ambitious I will try to do shoulders/abs. It is Veterans Day and the girls are off of school so it might not be so easy to get the work out in this afternoon.... or it may be easier to get it all in. I will get it in some time today, though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 42lbs
BB Step Ups: 3x12 @ 65lbs
BB Walking Lunges: 3x18 @ 65lbs
Stiff Leg Deadlift: 3x12 @ 65lbs
Lying hamstring curl: 12, 9, 8 @ 48 lbs
Shoulders:
Upright Row: 12, 11, 9 @ 46lbs
BB Press: 12, 12, 9 @ 35lbs
Front Raise: 12, 10, 8 @ 15lbs
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 37:00
Distance: 4.011
Time: 50:00
Speeds: 3.7/5.1(20:00)/5.2/3.8
So much to write about this morning... I tried to ease up on my run this morning and go more for endurance than speed. I ran for 20:00 straight at 5.1 mph and my heartrate was at 195bpm. I actually think that 5.1 is harder than 5.2 because it is too slow of a pace. When I increased the speed to 5.2 it felt much more comfortable. I ran 5.2 for 10 minutes and my heart rate was around 185bpm, so I think it is a better pace for me. I'm going to continue to work on endurance until I am comfortably running 3 miles straight - keyword being comfortablly. At that point I will try to start shaving time off.
I took a small break at the end of last week - it wasn't planned it just happened. Friday morning I woke up and my body was sooooo tired so I did yoga instead of running. In the afternoon I was feeling lonely and sad and ended up crying and watching tv in my bed instead of lifting weights. Saturday morning I was going to do cardio and lift, but I woke up with cramps and stayed in bed instead. But I did walk all afternoon at a craft show with my mother-in-law... I think it was good to take the break as my body feels rested and ready for the week. I didn't do too badly in terms of eating over the weekend. I didn't get as many meals in as I should have, but I did have my two free meals - pizza & salad on Saturday night & soup & salad on Sunday night.
I weighed and measured this morning. I was prepared for a bad weight this morning due to TOM (started Saturday) and water retention from the weekend (although I did drink more water yesterday than I normally do on Sunday). My weight was 132.8 - up .8 from last week. I'm okay with it. I may weigh myself tomorrow out of curiosity, but I recorded 132.8. I also tried measuring BF, but I still get such inconsistent readings - I'm going to do it again before I take a shower.
I'm really excited, though, because my measurements ROCK! I'm so excited about them! I think I've lost more in measurements in the past 4 weeks than I did in the previous 24 - lets check:
Site . . . . . 4/2/07 . . . . . 10/15/07 . . . . . 11/12/07
Weight . . . .135.4 . . . . . . . .133.6 . . . . . . . . 132.8
Waist . . . . . .32" . . . . . . . . . 31 1/8" . . . . . . 30 1/2"
Bicep . . . . . 12 3/4" . . . . . . 12 1/2" . . . . . . 12 3/8"
Bum . . . . . 37 3/4" . . . . . . .36 5/8" . . . . . . 35 15/16"
Thigh . . . . . 23" . . . . . . . . . 23 7/8" . . . . . . 23 1/4" (I don't think that first one was at the same spot)
This definitely gives me the motivation to keep doing what I'm doing and to get back to the stricter eating schedule and to keep my weekends under control. I cannot believe the difference in measurements even with such a little change in scale weight!
I will do quads and hams this afternoon and if I'm ambitious I will try to do shoulders/abs. It is Veterans Day and the girls are off of school so it might not be so easy to get the work out in this afternoon.... or it may be easier to get it all in. I will get it in some time today, though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 42lbs
BB Step Ups: 3x12 @ 65lbs
BB Walking Lunges: 3x18 @ 65lbs
Stiff Leg Deadlift: 3x12 @ 65lbs
Lying hamstring curl: 12, 9, 8 @ 48 lbs
Shoulders:
Upright Row: 12, 11, 9 @ 46lbs
BB Press: 12, 12, 9 @ 35lbs
Front Raise: 12, 10, 8 @ 15lbs
Friday, November 9, 2007
C3W4D26
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Yoga
I decided to give my body a break this morning and did yoga instead of running. I just need a rest, I think. And I feel a slight injury in my left calf/ankle that I don't want to aggravate any more than it already is. I will get back to running on Monday.
Yoga is tough, though. I am not flexible at all and it is difficult for me to stay in some of those poses for long periods of time. I did both the flexibility and the strength workouts on the DVD - so a total of about 45-50 minutes. In the strength workout, he holds the downward dog for quite a few breaths - pretty hard for me since not much weight is being beared on my feet for that one because of my inflexibility. He also does several poses where you're balancing all of your weight on your arms. Someday I'll be able to do that - I'm going to work my way to that, but right now, I can't. I do enjoy the stretching and the feeling that I'm becoming more flexible with each workout, so I'll continue to do it a couple of times a week.
This afternoon I will do shoulders and abs and then I'm done with weights for the week. My in-laws are coming for Georgia's birthday this weekend. My MIL and I are going to a craft show on Saturday during the day and then we're all going to the circus on Saturday night. Its going to tons of fun, but incredibly difficult to eat clean and at the appropriate times. I'm going to have to figure out how to make it work. I made some extra pumpkin protein muffins last night and perhaps I'll make some pancakes tonight so I can bring those along with me. I'm not going to turn this into an all out free weekend - I can't let their poor eating habits control me. I need to control myself and my decisions this weekend.
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Yoga
I decided to give my body a break this morning and did yoga instead of running. I just need a rest, I think. And I feel a slight injury in my left calf/ankle that I don't want to aggravate any more than it already is. I will get back to running on Monday.
Yoga is tough, though. I am not flexible at all and it is difficult for me to stay in some of those poses for long periods of time. I did both the flexibility and the strength workouts on the DVD - so a total of about 45-50 minutes. In the strength workout, he holds the downward dog for quite a few breaths - pretty hard for me since not much weight is being beared on my feet for that one because of my inflexibility. He also does several poses where you're balancing all of your weight on your arms. Someday I'll be able to do that - I'm going to work my way to that, but right now, I can't. I do enjoy the stretching and the feeling that I'm becoming more flexible with each workout, so I'll continue to do it a couple of times a week.
This afternoon I will do shoulders and abs and then I'm done with weights for the week. My in-laws are coming for Georgia's birthday this weekend. My MIL and I are going to a craft show on Saturday during the day and then we're all going to the circus on Saturday night. Its going to tons of fun, but incredibly difficult to eat clean and at the appropriate times. I'm going to have to figure out how to make it work. I made some extra pumpkin protein muffins last night and perhaps I'll make some pancakes tonight so I can bring those along with me. I'm not going to turn this into an all out free weekend - I can't let their poor eating habits control me. I need to control myself and my decisions this weekend.
Saturday, October 20, 2007
C3W1D6
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Shoulders/Abs
Upright Rows: 3x12 @35lbs - increase to 38
BB Military Press: 3x12 @ 30lbs - increase to 35
Front Raise - 3x12 @ 8lbs/arm - increase to 10
Ball crunches - 3x8
Crunches - 3x25
Leg lifts - 3x15
I hate doing ab work. And what makes it worse is that I have my second day of serious DOMS in my abs from one of my workouts this week - perhaps chest/back. They hurt so badly I almost feel a little nauteous at times.
I chose to skip cardio today since we didn't wake up until 6am. My workout this morning was slow - must be the difference between doing it first thing in the morinng when I'm still sleepy vs. doing it in the afternoon after I've been up and at it for a while and have eaten 2 meals already. Shoulders were tough, but not tough enough. And abs just suck period.
I'm painting Dave's office this weekend, so I'm sure my shoulders and back with get lots and lots of work over the next 2 days.
I'm doing good with eating. This morning I added a little cheese to my eggs and I will have a free meal tonight after church (a big Corner Bakery salad). Tomorrow I will have pancakes with the family and then eat clean the rest of the day... I'm going to have to think about this. Maybe I want to have protein pancakes while they're eating pancakes and then have a different free meal later in the day. Hmmmm... But I have to weigh myself on Monday morning, so maybe pancakes in the morning would be best.
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Shoulders/Abs
Upright Rows: 3x12 @35lbs - increase to 38
BB Military Press: 3x12 @ 30lbs - increase to 35
Front Raise - 3x12 @ 8lbs/arm - increase to 10
Ball crunches - 3x8
Crunches - 3x25
Leg lifts - 3x15
I hate doing ab work. And what makes it worse is that I have my second day of serious DOMS in my abs from one of my workouts this week - perhaps chest/back. They hurt so badly I almost feel a little nauteous at times.
I chose to skip cardio today since we didn't wake up until 6am. My workout this morning was slow - must be the difference between doing it first thing in the morinng when I'm still sleepy vs. doing it in the afternoon after I've been up and at it for a while and have eaten 2 meals already. Shoulders were tough, but not tough enough. And abs just suck period.
I'm painting Dave's office this weekend, so I'm sure my shoulders and back with get lots and lots of work over the next 2 days.
I'm doing good with eating. This morning I added a little cheese to my eggs and I will have a free meal tonight after church (a big Corner Bakery salad). Tomorrow I will have pancakes with the family and then eat clean the rest of the day... I'm going to have to think about this. Maybe I want to have protein pancakes while they're eating pancakes and then have a different free meal later in the day. Hmmmm... But I have to weigh myself on Monday morning, so maybe pancakes in the morning would be best.
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