Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: chest/shoulders/tris - will do cardio tonight
Bench Press: 3x12 @ 65lbs
Push Ups: 3x12
Cuban Press: 3x11 @ 12lbs
Lateral Raise: 3x12 @ 12lbs
Behind head extensions: 3x11 @ 28lbs
Kickbacks: 3x10 @ 14lbs
Workout kicked my bum. My arms are tired and wobbly right now.
Missed working out this morning because Nora was up puking last night. Only once, but after changing her sheets at 2:45am I couldn't fall back to sleep. Right around 4:30/5:00 I fell asleep - and then the alarm went off at 5:15. Wasn't going to happen. So I slept until 7:45 and did weights this afternoon and hope to run tonight. Maybe I'll run tomorrow instead, we'll see.
I'm slowly forming my plan for Challenge 3. This challenge will begin on October 9 and will end on New Years (or there abouts). I am going to put it together this weekend while I'm alone and post it next week.
Friday, September 28, 2007
Thursday, September 27, 2007
STC - C2W11D74
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 30:00!
2 miles: 23:24
total distance: 3.001
Total time: 35:10
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5%), 4.0
I definitely hit it hard this morning. I decided to increase the HIIT time to 30:00 so I could hit it harder - I feel 20 is just not quite enough. And the difference was amazing. After my minute at 8mph 5% incline I thought I was going to die. I wanted to lie down on the floor and just heave. Perhaps I haven't been doing HIIT correctly this entire time - I've been doing it hard and I've felt incredibly spent, but this was a bit different. I still don't agree with people who say that you shouldn't be able to do anything else afterward... In my opinion, HIIT ends with 2 minutes of 5 exertion - by the end of those 2 minutes, I could definitely continue walking for 15:00 like I have in the past. It wasn't any different today. I was more tired and spent after the HIIT, but after the last 2 minutes, I could have walked more.
Did weights yesterday and I'm losing reps on several of the exercises. I've actually decreased my weights for the next time. I'm pretty disappointed by that. Its gotta be the decrease in calories. But I need to decide what I want - do I want to lose scale weight and then work on toning or do I want to build muscle and hope that eventually the fat will burn off, too. I think I'm leaning toward the first - I really need to see some changes to keep my motivation going. I'm okay with what I'm doing right now. And I believe I have to find the way that I'm going to be able to do this for life - not just hit it hard core for 12 weeks at a time. And I could run 5 days a week and lift 3-4 days a week and eat this way for life - I'm not sure I could keep up the obsessive high calorie stuff... I'll probably hit it hard like that for my next challenge, but I'm not sure I could maintain that eating for life.
What I do know for my next challenge:
Pictures, Measurements and Weight every 6 weeks - ONLY. Day 1. End of Week 6 & End of Week 12. No exceptions.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 30:00!
2 miles: 23:24
total distance: 3.001
Total time: 35:10
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5%), 4.0
I definitely hit it hard this morning. I decided to increase the HIIT time to 30:00 so I could hit it harder - I feel 20 is just not quite enough. And the difference was amazing. After my minute at 8mph 5% incline I thought I was going to die. I wanted to lie down on the floor and just heave. Perhaps I haven't been doing HIIT correctly this entire time - I've been doing it hard and I've felt incredibly spent, but this was a bit different. I still don't agree with people who say that you shouldn't be able to do anything else afterward... In my opinion, HIIT ends with 2 minutes of 5 exertion - by the end of those 2 minutes, I could definitely continue walking for 15:00 like I have in the past. It wasn't any different today. I was more tired and spent after the HIIT, but after the last 2 minutes, I could have walked more.
Did weights yesterday and I'm losing reps on several of the exercises. I've actually decreased my weights for the next time. I'm pretty disappointed by that. Its gotta be the decrease in calories. But I need to decide what I want - do I want to lose scale weight and then work on toning or do I want to build muscle and hope that eventually the fat will burn off, too. I think I'm leaning toward the first - I really need to see some changes to keep my motivation going. I'm okay with what I'm doing right now. And I believe I have to find the way that I'm going to be able to do this for life - not just hit it hard core for 12 weeks at a time. And I could run 5 days a week and lift 3-4 days a week and eat this way for life - I'm not sure I could keep up the obsessive high calorie stuff... I'll probably hit it hard like that for my next challenge, but I'm not sure I could maintain that eating for life.
What I do know for my next challenge:
Pictures, Measurements and Weight every 6 weeks - ONLY. Day 1. End of Week 6 & End of Week 12. No exceptions.
Wednesday, September 26, 2007
STC - C2W11D73
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - W 1/4mile, R 1/2mile (x4)
2 miles: 25:48
total distance: 3.257
total time: 42:00
speeds: 3.9 / 5.3
Running was good today. The first 1/2 mile I ran felt kind of torturous, but after that it was good. I'm enjoying it much more than I used to. Maybe I'll become a runner yet!
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - W 1/4mile, R 1/2mile (x4)
2 miles: 25:48
total distance: 3.257
total time: 42:00
speeds: 3.9 / 5.3
Running was good today. The first 1/2 mile I ran felt kind of torturous, but after that it was good. I'm enjoying it much more than I used to. Maybe I'll become a runner yet!
Tuesday, September 25, 2007
STC - C2W11D72
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT + 15:00 walking at 5% incline
2 miles: 24:23
total distance: 2.690
total time: 35:00
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5% incline) - walked 15:00 at 3.9
Running was good today. Not as good as yesterday, but decent. Its supposed to be tougher on HIIT days and it was. I'm hoping, though, that continuing to do HIIT will help me get to a point where I can increase my speed on my steady state running workouts. I'm not going to push it now because I'm actually kind of enjoying it, but hopefully at some point I'll be able to increase those running speeds. I should probably try to push the speeds on HIIT, too. Maybe next week:)
Eating has not been incredibly clean, but I have been staying within my points for WW. I think I'm going to take a bit of a break from the ultra clean eating for the next two weeks - I know that the last two weeks of the challenge is the time where I should be hammering down with the extra clean eating, but I need a break. I'm not going to stop eating BFL, but I'm not going to be as strict for the next two weeks - like if I have some extra carbs, I'm not going to get upset. After our weekend in South Haven, though, I'm going to get it going again.
I'm going to take some time in SH to figure out what exactly I want to do for my next 12 week challenge. I know I want to only take pictures every 6 weeks. I want to change my weight exercises every 6 weeks. And maybe only weigh in every 6 weeks. I have to decide if I want to stick with Weight Watchers and eat super clean 21 points per day or if I want to go back to BFFM and increase my calories in order to build more muscle. I'm leaning toward weight watchers...
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT + 15:00 walking at 5% incline
2 miles: 24:23
total distance: 2.690
total time: 35:00
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5% incline) - walked 15:00 at 3.9
Running was good today. Not as good as yesterday, but decent. Its supposed to be tougher on HIIT days and it was. I'm hoping, though, that continuing to do HIIT will help me get to a point where I can increase my speed on my steady state running workouts. I'm not going to push it now because I'm actually kind of enjoying it, but hopefully at some point I'll be able to increase those running speeds. I should probably try to push the speeds on HIIT, too. Maybe next week:)
Eating has not been incredibly clean, but I have been staying within my points for WW. I think I'm going to take a bit of a break from the ultra clean eating for the next two weeks - I know that the last two weeks of the challenge is the time where I should be hammering down with the extra clean eating, but I need a break. I'm not going to stop eating BFL, but I'm not going to be as strict for the next two weeks - like if I have some extra carbs, I'm not going to get upset. After our weekend in South Haven, though, I'm going to get it going again.
I'm going to take some time in SH to figure out what exactly I want to do for my next 12 week challenge. I know I want to only take pictures every 6 weeks. I want to change my weight exercises every 6 weeks. And maybe only weigh in every 6 weeks. I have to decide if I want to stick with Weight Watchers and eat super clean 21 points per day or if I want to go back to BFFM and increase my calories in order to build more muscle. I'm leaning toward weight watchers...
Saturday, September 22, 2007
STC - C2W10D69
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Legs/Back/Bis
Bulgarian Split Squats: 3x10 @ 60lbs
Hamstring Curls: 3x12 @ 42lbs
Bentover Row (bbell): 3x12 @ 60lbs
Lat Pull up: 3x11
Seated Concentration Curls (bbell): 3x12 @ 35lbs
Standing BB Curl: 3x9 @ 25lbs
I'm definitely losing muscle or am not eating enough to support my weight lifting because I failed a lot of my sets. Legs were okay, but I had a hard time completing all of the rest of the exercises as planned.
Weighed in: 132.6, which means I gained a pound since last Saturday. I do not know what the heck will work for me. I think I need to just get through the end of this challenge and over the weekend in South Haven I need to decide what I want to do:
1) Go back to BFFM - increase my calories and my weight lifting. Keep cardio as is. Throw away the scale, take pictures only on W1 and W12. Weigh only on W1 and W12.
2) Go back to Weight Watchers - continue at 20 points a day, but drastically cut down on my workouts. Either do strictly cardio - 30 minutes every day and that is it or go back to cardio 3 days, weights 3 days.
I need to decide what is most important to me - losing scale weight or toning up and gaining muscle. And then I need to be set on that, not obsessed with any of it and just work it. Work more on being happy with my body as it is, not focused on what I want my scale weight to be. Then go from there. I thought that I could do WW, lose some weight and then work on building definition, but obviously thats not happening either. This has been the absolute most frustrating experience... I've lost weight twice on WW, but I wasn't working out this much. So I need to determine what I want to do.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Legs/Back/Bis
Bulgarian Split Squats: 3x10 @ 60lbs
Hamstring Curls: 3x12 @ 42lbs
Bentover Row (bbell): 3x12 @ 60lbs
Lat Pull up: 3x11
Seated Concentration Curls (bbell): 3x12 @ 35lbs
Standing BB Curl: 3x9 @ 25lbs
I'm definitely losing muscle or am not eating enough to support my weight lifting because I failed a lot of my sets. Legs were okay, but I had a hard time completing all of the rest of the exercises as planned.
Weighed in: 132.6, which means I gained a pound since last Saturday. I do not know what the heck will work for me. I think I need to just get through the end of this challenge and over the weekend in South Haven I need to decide what I want to do:
1) Go back to BFFM - increase my calories and my weight lifting. Keep cardio as is. Throw away the scale, take pictures only on W1 and W12. Weigh only on W1 and W12.
2) Go back to Weight Watchers - continue at 20 points a day, but drastically cut down on my workouts. Either do strictly cardio - 30 minutes every day and that is it or go back to cardio 3 days, weights 3 days.
I need to decide what is most important to me - losing scale weight or toning up and gaining muscle. And then I need to be set on that, not obsessed with any of it and just work it. Work more on being happy with my body as it is, not focused on what I want my scale weight to be. Then go from there. I thought that I could do WW, lose some weight and then work on building definition, but obviously thats not happening either. This has been the absolute most frustrating experience... I've lost weight twice on WW, but I wasn't working out this much. So I need to determine what I want to do.
Friday, September 21, 2007
STC - C2W10D68
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k & weights
2 miles: 25:26
total distance: 3.009
total time: 40:00
Speeds: 3.8, 5.3 (1 minute at 7.0)
Weights:
Bench Press: 3x10 @ 65lbs
Push ups: 3x12
Cuban Press: 3x10 @ 12lbs
Lateral Raise: 3x9 @ 12lbs
Behind Head Extension: 3x10 @ 28lbs
Kickbacks: 3x9 @ 14lbs
Workout was good today. Running felt good. Its good to keep the pace down and get through the minutes.
I did weights while listening to Dave's ipod. I enjoyed it - however, the earphones don't stay in my ears so that was a pain in the ass. If I want to use the ipod more I'm going to have to get different ear buds - I think he wants them too. I'm going to have to look for the them.
I found all new exercises for weights. I'll start these next week, but I have to figure out weights yet.
Chest: DB Flyes, Push Ups w/ feet elevated
Shoulders: Front Raise, BB Shoulder Press
Tris: Tate Press, Skull Crusher
Legs: Walking Lunges (weighted), BB deadlift
Back: Upright Row, Chin Ups (have to find a place to do this)
Bis: DB Concentration Curls Zottman Curl
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k & weights
2 miles: 25:26
total distance: 3.009
total time: 40:00
Speeds: 3.8, 5.3 (1 minute at 7.0)
Weights:
Bench Press: 3x10 @ 65lbs
Push ups: 3x12
Cuban Press: 3x10 @ 12lbs
Lateral Raise: 3x9 @ 12lbs
Behind Head Extension: 3x10 @ 28lbs
Kickbacks: 3x9 @ 14lbs
Workout was good today. Running felt good. Its good to keep the pace down and get through the minutes.
I did weights while listening to Dave's ipod. I enjoyed it - however, the earphones don't stay in my ears so that was a pain in the ass. If I want to use the ipod more I'm going to have to get different ear buds - I think he wants them too. I'm going to have to look for the them.
I found all new exercises for weights. I'll start these next week, but I have to figure out weights yet.
Chest: DB Flyes, Push Ups w/ feet elevated
Shoulders: Front Raise, BB Shoulder Press
Tris: Tate Press, Skull Crusher
Legs: Walking Lunges (weighted), BB deadlift
Back: Upright Row, Chin Ups (have to find a place to do this)
Bis: DB Concentration Curls Zottman Curl
Thursday, September 20, 2007
STC - C2W10D74
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on treadmill + 15:00 walking at 5% incline
2 miles: 23:22
total distance: 2.737 miles
total time: 35:00
speeds: 3.8, 5.2, 5.8, 6.3, 7.0 @ 5%, 8.0 @ 5%
Workout was good this morning. My legs were tired, though, in the beginning and I really wanted to get off and skip it. I pressed through it, though, and made it to the end. I'm not really sure if I hit my 10 or not. I tried increasing the incline to increase the intensity for my 10, but I don't think that 7.0 was the magic speed even at a 5% incline. So I walked for 2:30 and then ran for a minute at 8.0 5% incline. That was much tougher and I think would probably be closer to a 10 if I did it immediately after the other interval sets like normal. I will try that next time. Running at 9.0 is do-able, however, I really feel a little out of control - like my feet are going to fly out from underneath me and I'm going to go sailing right into the support pole behind me. If I can do a slower pace at a higher incline, that would be much preferable.
I'm considering doing pilates on my off weight training days. I've wanted to start doing pilates or yoga for a long time, but never could figure out how to fit that in, too. It ocurred to me yesterday that I could do it in the afternoon while Georgia is napping and the other two are at school. So I'm going to try that this afternoon.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on treadmill + 15:00 walking at 5% incline
2 miles: 23:22
total distance: 2.737 miles
total time: 35:00
speeds: 3.8, 5.2, 5.8, 6.3, 7.0 @ 5%, 8.0 @ 5%
Workout was good this morning. My legs were tired, though, in the beginning and I really wanted to get off and skip it. I pressed through it, though, and made it to the end. I'm not really sure if I hit my 10 or not. I tried increasing the incline to increase the intensity for my 10, but I don't think that 7.0 was the magic speed even at a 5% incline. So I walked for 2:30 and then ran for a minute at 8.0 5% incline. That was much tougher and I think would probably be closer to a 10 if I did it immediately after the other interval sets like normal. I will try that next time. Running at 9.0 is do-able, however, I really feel a little out of control - like my feet are going to fly out from underneath me and I'm going to go sailing right into the support pole behind me. If I can do a slower pace at a higher incline, that would be much preferable.
I'm considering doing pilates on my off weight training days. I've wanted to start doing pilates or yoga for a long time, but never could figure out how to fit that in, too. It ocurred to me yesterday that I could do it in the afternoon while Georgia is napping and the other two are at school. So I'm going to try that this afternoon.
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