10.30 & 10.31.08

10.30 -- Ran 50 minutes.

Today -

Walk to the gym, 6 min.

1-armed dumbbell snatch 15/20, 12/25, 8/35 on each arm

dumbbell single-leg Romanian deadlift 15/40, 12/50, 8/70 each leg
standing cable row 15/90, 12/95, 10/100

5 minutes Elliptical

dumbbell single arm overhead squat 10/20u5d, 8/25u8d, 6/35u10d on each arm
dumbbell incline chest press 20/50, 15/70, 10/80

5 minutes Elliptical

plank hold 30 sec, 45 sec, 45 sec
reverse wood chop 12/35, 10/40, 8/45 on each arm

5 minutes Elliptical

24 squats
12 lunges (each leg)
12 up n' overs 10" step
10 box jumps 10"
Repeat
(total time: 1 hr)

15 minutes hill intervals on Elliptical

Walk home 6 minutes.

10,28 & 10.29.08

Tuesday - stationary bike, 60 minutes. Steady state, mostly. An occasional sprint thrown in.

Today:

Blustery walk to gym, 6 min.

dumbbell deadlift with bent over row 15/40, 12/50, 12/50

single leg reaching squat 15/0, 15/16, 12/20 each leg
wide grip lat pulldown 15/90, 12/100, 8/110

back extension on stability ball 15, 15, 15
YTWLs 10/16, 8/20, 5/24

fly pushups 10, 10, 10
stability ball weighted crunch 25/25, 25/25, 25/25
knee in crunch 40, 40, 40
lateral flexion 24, 24, 24

Total time resistance: 40 minutes

Elliptical, mountain intervals, 20 minutes.

Chilly walk home, 6 minutes.

Now I'm drinking a cup of hot chocolate with an scoop of chocolate whey protein powder. Yum.

10.27.08

Brrrr. Breezy and chilly this morning.

Walk to the gym, 6 minutes.

grouped in supersets or compound sets, alternated & repeated

1 arm dumbbell snatch 15/20, 12/25, 10/35 each arm

dumbbell single leg Romanian deadlift 12/40, 10/50, 8/70 each leg
standing cable row 15/85, 12/90/10/95

dumbbell single arm overhead squat 20/20u5d, 16/25u10d, 16/35u12d
dumbbell incline bench press 15/50, 12/65, 12/75

plank hold 45 sec, 45 sec, 45 sec
horizontal woodchop 15/35, 12/40, 10/50 each arm

24 prisoner squats
12 reverse lunges each leg
12 lunge jumps
12 jump squats
Repeat total of 2 sets

Total time: 39 minutes

25 minutes HIIT on elliptical, 90 sprint/90 recovery

6 minute walk home

Back to Saturday: I also got in an hour of skating. Sunday I was super busy and also exhausted, so I didn't even get to do yoga. Obviously, I'm behind on doing yoga. I've been stretching, but it's not the same as a good long, hard round of P90X.

10.25.08

Still have the cold, so I didn't workout on Friday. There was no time any way. I woke up feeling like utter and complete crud, so it was smart to not try to squeeze it in.

Today, Wendy and I ran for 50 minutes in the graveyard. 49F was a bit chill, but it felt so nice to be outside.

This afternoon, Rhianna & I snuck a gym workout in. The plan today was multi-joint movements and lighter weights:

Walk to the gym 6 min.

squat with press 15/30, 12/40, 10/50

3 way pushups (decline, flat, incline) 10 each
plie squat w/tricep extension 15/15, 15/20, 15/25
stability ball crunch 25
Repeated for 3 total sets

split squat 15/30, 12/40, 10/50 each leg
bent arm lat raise 15/24, 10/30, 8/40
1-leg bicep curls 20/24, 15/30, 14/40 (1/2 reps on each leg, 1/2 the weight in each arm)
bench jackknife 20
Repeated for 3 total sets

deadlift to upright row 15/30, 12/40, 8/50
bench dips 15
dumbbell pullover 15/30, 15/40, 10/50
hanging ab raise 15
Repeated for a total of 3 sets

Total time: 39 minutes

Stretch - 10 minutes

Walk home 6 min.

We are also probably going ice skating tonight. Being this active today means I'll probably feel pretty lousy tomorrow.

Tues. & Thurs.

Thought I felt better Tuesday:

10 minutes elliptical

one armed dumbbell snatch 12/15k 12020, 12/25 each arm

superset:
dumbbell single leg Romanian dead lift 12/40, 10/50, 8/60 each leg
standing cable row 15/70, 12/80, 10/85

superset:
dumbbell single arm overhead squat heavy weight up, lighter weight down 12/15u10d, 10/20u15d, 8/25u20d
dumbbell incline bench press 18/50, 15/75, 12/80

superset:
plank hold 40 sec 3X
reverse woodchop 10/40, 8/45, 6/50 each side

24 squats
12 lunges
12 lunge jump
12 jump squat
Repeat bodyweight sequence

Time: 42 minutes

Stationary bike 20 minutes

Wednesday, I felt like crud again...AND...was chaotically busy.

Today:

walk to the gym 6 min.

dumbbell deadlift from 5" box 15/50, 12/70, 10/80
pushups 15, 15, 15

reaching single leg squat, 15/0, 12/9 (body bar), 10/15 (body bar) each side
wide grip lat pulldown 15/90, 12/95, 10/100

back extension on stability ball 15, 15, 15
YTWLs 8/20, 8/16, 8/10 (These are horrible, evil, nasty moves!)

stability ball weighted crunch 25/25
side plank with leg lift 20
lateral flexion 20 each side
Repeat 3X

Prone Cobra hold 20 sec, repeat 3X

Time: 38 minute

Elliptical hill intervals 23 minutes

Walk home 6 min.

Saturday! 10.18.08

Started the day by taking the dogs for a walk - Erin, Rhianna, and Erin's friend, Kyle, came along. We walked for 40 minutes on all the hills in the graveyard. It was chillier than I thought it would be.

I expected today to be a lighter day - I have a lot of seasonal cleaning to do. But, Rhianna talked me into going to the gym. I just lifted yesterday but somehow I convinced myself that it was no big deal to do some weights today - I figured I would just hit machines and make it a relatively easy workout.

Walk to gym 6 min.

superset #1:
chest press machine 15/100, 12/105, 10/125
wide grip lat pulldown 15/95, 12/100, 9/105 ((9? It was that "just one more rep!" voice yelling in my head)

superset #2:
lying hamstring curl 15/45, 10/55, 6/65 (This is on the machine where the weights seem much, much heavier than what the plates read)
leg extension 15/65, 12/85, 10/90

10 min. elliptical HILLS

superset#3:
machine pec fly 15/55, 12/65, 8/75
delt fly 15/35, 12/45, 8/55

superset #4:
tricep machine 15/85, 12/95, 10/100
bicep machine 15/40, 12/45, 10/50

10 min. stationary bike

superset #5:
double crunch machine 20/65, 15/75, 10/85
hanging ab raise 15, 15, 15

Walk home 6 min.

Total time: 1 hr 13 min.

Rhianna came along - she is not used to me doing such a

Tomorrow I should be doing the P90X yoga and I may very well get up and going running before church. It all depends on how cozy & warm the bed feels at 6 AM. :)

I've got next week's workout plans all written out and ready to go. Good stuff is ahead!

10.16 & 10.17.08

Thursday - Was grey, rainy and...there went my planned track workout. I ended up doing 60 minutes on the stationary bike while catching up on Heroes. Kept my heart rate 70 - 80%.

Today -

Walk to the gym, 6 min.

wide leg deadlift from 8" step 20/40, 15/50, 10/65

superset #1:
Bulgarian split squat 15/30, 12/40, 10/50 each leg
underhand grip pulldown 15/80, 12/85, 10/90
3 sets

superset #2: technically now a giant set since I decided to add a 3rd exercise. 3 just doesn't seem giant, it still just seems super. :)
butt blaster 12/95, 10/100, 8/105 each leg
reverse lunge from 8" step with front raise 20/24, 16/30, 10/40
dumbbell prone cuban snatch 15/20, 12/24, 10/30 I hate these but I do them anyway.

giant set #3:
stability ball weighted crunch 25/24, 20/30, 20/30 Why didn't I increase on the 3rd set? Because I was too lazy to get up and go get heavier weights!
reverse crunch 20, 20, 20
lateral flexion 20, 20, 20 each side

prone cobra, hold 30 sec, 3X

Total time for resistance training: 41 minutes.

20 min. elliptical, mountain setting

6 min. walk home

10.15.08

Walk to the gym, 6 min.

front squat w/press 20/30, 15/40, 10/50

superset #1:
step up, 10" step 15/30, 12/40, 8/50 each leg
dumbbell 1 point row 20/40, 16/50, 12/65

superset #2:
static lunge rear foot elevated 6" 15/40, 12/50, 10/65 each leg
cable crossover 15/60, 12/70, 8/80

giant set #3:
incline chest press 20/50, 15/65, 12/70
hanging ab raise 15, 15, 15
double crunch machine 15/60, 12/70, 10/80

(Resistance workout time: 36 min.)

25 minutes hills on elliptical

6 min. walk home.

I would love to be going heavier on a lot of these things and doing more with barbells BUT I haven't got a gym buddy anymore. There is no one to spot me. :( I'm forced to keep it lower, so I try to tweak things to make them more difficult whenever possible.

If only Pat would decide he wanted to start working out, we could go before he went to work.

Track Day, w/o the track 10,14.08

Drove up to the stadium and the construction guys were tearing up the road! A massive Komatsu or some such thing was blocking the way to ANYTHING - stadium or soccer field. I ended up having to turn around, then turn on the thinking cap.

We ended up going to a local park that is very empty during the day. Unfortunately, the trails have gone to pot because no one is maintaining them. There once were wonderful cross country trails with a paracourse. The parcourse is now falling apart, there are huge trees from the last several storms blocking trails, and everything is in disrepair...except the softball fields, that must be all the parks & rec department is concerned about.

Anyhow...the workout. Distances are "guessed" because there were no markers!

Walk out to far softball field

2 laps around the outfield (5 minutes)

sprint 50 yds
run backwards 50 yds
repeat

walking lunges 15 forward, 15 back
squat - hold for 45 sec.
pushups 20
knee in crunch 20 each side
Repeat

lap around the outfield

Frankenstein walk up 50 yds
traveling jumping jack back
Repeat

Burpees 5
High knees up 50 yds
Grapevine back
Repeat

spiderman climb 10 sets
bench dips 20
plank hold 60 seconds
Repeat

2 laps around outfield

Find trail to tires - run through tires 8 times
Brisk walk 1/2 mile trails back to car

Total time: 45 minutes

10.13.08

Walking to the gym at dark-thirty I was surprised to see several other people walking - and wearing dark sweats and dark hoodies pulled over their heads (it was cold). It's kind of disconcerting seeing people walking about in the dark like cat burglars...but then I realized that I looked like one, too. :)

6 min. walk to gym

wide leg deadlift from 5" box 18/40, 15/50, 12/65

superset #1:
Bulgarian split squat 12/40, 10/40, 8/65
underhand grip pulldown 15/85, 12/90, 10/95

superset #2:
reverse lunge from box w/forward reach 10/24, 8/30, 6/40 on each side
dumbbell prone cuban snatch 12/20, 10/24, 8/30

giant set #3:
stability ball weighted crunch 25/12, 25/15, 25/20
reverse crunch 20, 20, 20
lateral flexion 20, 20, 20 each side

prone cobra 25 sec, 3X

25 min. elliptical

6 min. walk home

Weekend

October 11th was a REST day. Other than strolling around Little Italy, I did precious little except eating bad foods. Berardi's 10% gone wild.

Today:

Chilly 45 minute morning run.

P90X Yoga, 1 hr 25 min. Cut out those 7 minutes of abs again. :)

Workout, 10.10.08

I just realized - this is probably my last workout at age 44. Tomorrow I will be 45 years young - and still feeling like I did in my 20s. :)

Walk to gym, 6 min.

front squat with press 15/30, 12/40, 10/50

Superset:
step up 10" step 15/30, 12/40, 8/50 w/each leg
dumbbell 1 point row 20/40, 16/50, 12/65

Superset:
static lunge w/rear foot elevated 6" step 15/40, 12/50, 8/65 w/each leg
cable horizontal woodchop 10/90, 8/95, 8/100 w/each arm

Superset:
incline chest press 20/50, 15/65, 12/70
hanging ab raise 15, 15, 10
reaching plank, each side hold 20 sec, 3X

20 min. elliptical

6 min. walk home.

12 min. Yoga Flex

On my birthday tomorrow, I hope to do P90X Yoga and maybe take the dogs for a long, long walk.

Workout on the soccer field, 10.9.08

The track was filled with football players, so Rhianna and I headed to the regulation size soccer field for our workout.

Here's what our 48 minutes of sweat consisted of:

2 laps around field (one walk, one jog)

sprint 50 yards
run backwards to start
Repeat

Frankenstein walk 50 yd
butt kick back
Repeat

sprinting ladders 10, 20, 30, 40, 50

Walk 1 lap

15 prisoner squats
15 pushups
25 bicycle crunches
Repeat

Walk 1 lap

chasse 50 yds right side
grapevine back
chasse 50 yds left side
gravevine back
high knees up 50 yds
high knees back
Frankenstein 50 yds up
butt kick back

15 back lunges each leg
side arm balance hold 30 sec each side
low plank hold 40 seconds
Repeat

Run 1 lap
Walk 1 lap

Stretch

Workout, 10.8.08

Walk to gym 6 min.

wide grip deadlift from 5" box 15/40, 12/50, 10/65

superset:
Bulgarian split squat 15/24, 12/30, 8/40 each leg
underhand grip pulldown 15/75, 12/85, 10/95

superset:
reverse lunge with forward reach 15/10, 12/16, 8/20 each leg
dumbbell prone Cuban snatch 15/10, 12/16, 8/20

superset:
stability ball crunch 25, 25/10, 25/15
reverse crunch 20, 20, 20
lateral flexion 15, 15, 15 each side

Prone Cobra hold 20 sec, 3X

Total resistance training time: 39 minutes

10 min HIIT elliptical 2/1
15 min HIIT stationary bike 1/1 fast on even numbers, recovery on odds

Walk home 6 min. Kamikaze squirrels were leaping above my head, pelting me with nuts and there were a couple of narrow misses.

Stretch.

10.7.08, Track Workout

2 laps (1/2 mile)
Run through "tires" at end of each lap

Sprint 50 yds
Run backwards 50 yds
Sprint 50 yds
Run backwards 50 yds

1 lap
Run through "tires"

Chasse 30 yds left
Grapevine back
Chasse 30 yds right
Grapevine back

2 laps around
Run through tires at end of each lap

High knees 30 yds
Football run back

15 Y squats
15 incline pushups off bench
25 2-ct crunches
Repeat

Run bleachers for 6 minutes

Split squats 15 each leg
bench dips 15
knee in crunch, 20 each leg
Repeat

2 laps
Run through tires at end of each lap

Run bleachers for 10 minutes

Cool down
Stretch

Total time: 1 hour, 8 minutes.

Workout, 10.6.08

Fasting blood work at 9:15am today, which meant I was not getting to the gym at my normal early time. Ended up having to go at 2pm when too many grunters are there. It's can feel odd to be the only woman. At least it's not like the old gym where so many guys are too busy parading around and grunting without really doing a lot of work. These guys mean business.

Today's workout:

6 min. walk to gym

front squat -press 15/40, 12/50, 8/60

superset:
step up, 12" step 15/40, 12/50, 8/60 each leg
dumbbell 1 point row 10/30, 9/40, 6/50 on each leg

superset:
static lunge rear foot elevated 8" 12/30, 8/40, 8/50 each leg
cable horizontal woodchopper 10/80, 8/85, 6/90 each side

superset:
hanging ab raise 12, 15, 15
pushups 12, 12, 12
reaching plank hold 15 sec each side 3X total

Total time for resistance: 30 minutes. Heart rate was elevated the whole time.

30 minutes HIIT on elliptical 30/90 intervals, increasing incline after 5 minutes, 15 minutes & 20 minutes.

Walk home 6 min.

12 min. Tony Horton's Yoga Flex.

10.5.08

Not much of a day for working out. My body wants to catch up on lost sleep. I started doing P90X yoga and got through the first 20 min. At that point I realized that the sofa was far too appealing looking. I ended up napping for 1 1/2 hours and I was still groggy when I woke up. I did manage a brisk 45 minute walk with Rhianna.

So...

Yoga: 20 min. (at least my legs got some good stretching done)
Walk: 45 min.

Tomorrow is fasting blood work, so I won't get to the gym until later than usual.

Workout, 10.4.08

I *loved* this circuit, one of the favorites I've made. I'm marking it in my workout log to do again sometime.

Walk to gym, 6 min.

Circuit #1
dumbbell single arm overhead squat, 15 lbs upper arm, 10 lbs lower arm, dominant arm last 20 reps, 10 then arm switch
dumbbell snatch 12/40
decline pushup 15
knee in crunch 40
Repeat for 3 sets
(Time: 14 min.)

10 min HIIT elliptical 2/1 intervals

Circuit #2
squat w/heels on plates 15/40
underhand grip pulldown
YTWL's 6/20 (these are brutal!!!)
medicine ball transfer abs
Repeat for 3 sets
(Time: 20 min.)

10 min. HIIT treadmill 1/1 intervals at 4% incline

Circuit #3
single leg squat off bench 10 each side
cable adduction 15/40 each leg
cable abduction 15/40 each leg
single arm cable crossover 10/35 each arm
bench jackknife 20
Repeat for 3 sets
(Time: 17 min.)

Walk home, 6 min.

~o~
Later: 36 min. hilly run in the brisk October evening air. Perfect!

Tomorrow's plan is running in yoga. I still might get a run in tonight. It's gloriously beautiful outside today.

Workout, 10.3.08 - Coming Plans

I feel funny even calling it a workout. I got in 50 minutes on the stationary bike. I was exhausted due to last night's adventure (which I'll be blogging on the main blog, http://glynis-p.blogspot.com). Life is always crazy here.

Tomorrow's workout plan is a full body circuit workout and maybe, just maybe, I'll finally get that run in. Sunday afternoon I plan on running and doing yoga.

Starting Monday it's time to shake things up and go for some muscle confusion. With that in mind I plan on several weeks loosely following The New Rules of Lifting for Women. I'm going to add to it boot camp style track intervals and maybe a crazy body weight circuit on Saturdays. I've got the plan for next week all written out and ready to go. For the past 6 weeks I've been lifting light to moderate weights, NROLW is going to require going heavier again. As long as I don't start bulking up, it'll be alright.

Mid-week workouts

Tuesday - Nothing. Had very little sleep (but loved it, was with my precious grandbaby!)
Wednesday - Still exhausted, but on my second wind did 45 minutes of Red Carpet Ready Workout B

Today -

Walk to gym, 6 min.

Circuit #1
incline chest press 15/70
squat 15/70
seated cable row 15/125
stability ball crunch with medicine ball 25/10
Repeat for 3 sets
(Time: 20 min.)

10 min. HIIT elliptical

Circuit #2
incline dumbbell fly 15/70
plie squat 15/35
lawnmower 12/25 each arm
2 count crunch
Repeat for 3 sets
(Time: 13 min.)

10 min. HIIT elliptical

Circuit #3
scorpion pushups 16
deadlift, wide stance 12/70
bent lat raise 10/20
hanging ab raise 15
Repeat for 3 sets
(Time: 12 min.)

Walk home, 6 min.

Later I plan on getting short run in since I haven't been able to run all week. Tomorrow I plan on doing a boot camp style workout at the track.