Saturday, October 31, 2009
10.29 - 10.31.09
Fri, 10.30.09 -- Too much going on, overslept, had to run from pillar to post all day. Turned into a rest day. I think my body appreciated the extra rest. I still have a cough from the last virus that came around and still had some of the lingering tiredness.
Sat, 10.31.09 -- 1 hr 5 min body boot camp followed by a 2 mile run with some of the girls from my class. We're all planning on running the Thanksgiving morning Turkey Trot together.
Wednesday, October 28, 2009
10.27.09
Evening - Body Boot Camp, 1 hr 5 min. 'Twas a great class! :)
10.25 - 10.26.09
Monday was actually a sick day. I was so exhausted, slightly congested and felt like a zombie. Much of the day was spent sleeping.
Saturday, October 24, 2009
10.24.09
Oh, did the elliptical for 12 min. waiting for class time.
It's not raining now and I'm so tempted to go out for a run... I don't think I can resist.
**Later: Got in a 45 min run. It was gray out but the leaves were gorgeous. Let the 70 lb "puppy" come along and drag me.
Friday, October 23, 2009
10.22 - 10.23.09
10.22.09 -- chest/back/arms & cardio 1 hr 5 min
30 min elliptical
Front & back lat pull down 12/60 each
Underhand grip pull down 12/60
Chest press machine 15/80
Repeat 3X
Delt fly 15/40
Pec fly 15/40
Repeat 3X
Dumbbell chest press 15/50
Dumbbell fly 15/50
Seated cable row 15/105
Upright cable row 15/45
Repeat 3X
Then it was off to the chiropractor for a trigger point massage and adjustment. :)
Wednesday, October 21, 2009
10.21.09
Later: legs/glutes/abs
10 min. elliptical warm up
Butt blaster 10/70 ea leg
Leg curl mach 15/80
Leg extension mach 15/75
Repeat 3X
Kettlebell squats 15/30
Kettlebell 1-legged deadlift 10/30 ea leg
Sumo squat 15/30
Repeat 3X
Step ups 12" step 10/30 ea leg
Wall squat - hold 1 minute w/ball
Wall squat w/o ball alternating 1 leg 10 sec ea, repeat 5X
Side squat w/band and weight 12/15
Repeat 3X
Medicine ball partner pass abs 15/10
Touch the sky 15/10
Russian twist 15/15
Hanging ab raise 15
Repeat 2X
5 min elliptical cool down
Total time: 1 hour
10.19 10.20.09
10.20.09 -
1 hr cardio - 30 elliptical, 10 stairmaster, 20 stationary bike
1 hr body boot camp...
Warm-Up –
March, Jog, Jack, Cross Crawl, Grapevine, Skate w/arms, Repeat
Prisoner Squats
Lunges
Arm circle series
Circuit #1
Squats w/weights low, shoulder, high 8
Pushups – Scorpion or wide, narrow, diamond 8
Rope climb abs 10
Repeat 2X
Tabata: Touchdown lunge 20
Pushup 10
Plate reverse lunge 8 ea
Plate ice cutter 8 ea
Plate pec fly 8
Plate plank w/arm extend 2
Repeat
Cardio Interval
Plie jump
Jumping jacks
Funny foot ball run
Repeat
Circuit #2
Deadlift to upright row 8
Side squat w/bicep curl 8
1 legged tricep extension 10
Bicycle crunch
Repeat
Cardio interval (benches)
Fast knees
Up & down
Fast knees other side
Up and down
Up and over
Circuit #4
Step up w/leg lift
Triceps dip
1 arm elevated pushup
Bench jackknife
Repeat
Tabata: Mountain climbers 20 sec, rest 10
Circuit #4
Hydrant series
Low plank
Side plank
Repeat
Inchworm
Side bear crawl
Crabwalk
Cooldown/Stretch
Saturday, October 17, 2009
10.15 - 10.17.09
1 hr 20 min Body Boot Camp class
Friday, 10.16 - 1 hr. 10 min total. 35 min chest/arm circuits, 35 min cardio
Saturday, 10.17 - 1 hr Body Boot Camp. Who knows? I might do something else later, like P90X yoga.
Wednesday, October 14, 2009
10.14.09
10 min elliptical warm up
leg press 320/15
leg extension 55/15
leg curl 65/15
leg press 270/15
leg extension 55/15
leg curl 65/15
leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow (my legs felt like jello after this)
leg extension 55/15
leg curl 65/15
2 min treadmill 5.7 mph
single legged deadlift 10/25 each leg
stabilty ball hamstring curl 15
step ups, 16 inch, no weight 8 each leg
Repeat for total of 3 sets
2 min treadmill, 15% incline, 3.4 mph BACKWARDS
cable adduction 15/40 each leg
cable abduction 15/40 each leg
cable rear attitude 15/40 each leg
Repeat for 2 sets
10 min stairmaster
15 min stationary bike
Total workout time: 1 hr 20 min.
10.13.09
PM - Body Boot Camp 1 hr 8 min - and here's yesterday's workout:
Warm Up
March – jog in place – jumping jacks
Heel kicks – gravevine - skate - Repeat
Mountain – swan dive – forward fold
Monkey – forward fold – jump to plank – crocodile – up dog – plank – down dog Repeat 3X
Circuit 1
1 min. Prisoner Squats
1 min. pushups
1 min. crunches
30 sec jumping jacks
30 sec rest
30 sec jumping jacks
30 sec rest
Repeat 2X
Circuit 2 (weights)
Lunge w/front raise 8 sets
Sumo squat w/lat raise 10 - 12
Wide leg sit up 8 ea side
Repeat 3X
Cardio Interval (steps)
Fast knees right 8
8 step ups
Fast knees left 8
8 step ups
Up n’ Over 8
Repeat
Circuit 3
Split squat 8 each
Triceps Dips 12
Side plank w/T-twist 8 each
Bench jackknife
Repeat 2X
Cardio Interval
Stradle jack up 4 – 8
Repeat
Circuit 4 (partners)
Back to back Russian twist (pass med ball)
Back to back stand up
Back to back squat
Partner wide leg ball pass
Cardio Interval
Jump rope
Jumping jacks
Running man
Repeat
Circuit 5
Birddog w/light weight
Hydrant series
Superman
Locust
Inchworm
Crab walk
Stretch
Floor series w/bands:
Twist, lat pulldown, hamstring
Quad stretch
Hang
Standing pigeon
Upper back/arm series
Monday, October 12, 2009
Some days of rest, some not
10.05.09 - I'll have to see if I logged this. I know it wasn't a rest day. I'm pretty sure I worked out for at least 90 min, but what I did escapes me without looking at that log (which I'm too lazy to get up and hunt down right now).
10.6.09 - Taught a one hour boot camp class, also had 20 min on the elliptical. Got sick somewhere near the end but finished.
10.7.09 - Took a sick day.
10.8.09 - Drove to Chicago at 4am. Walked for a LONG time at the giant miles-long Gurnee Mills mall that night. At least 1 1/2 hours of that was brisk walking.
10.9.09 Worked out in the hotel gym: 45 minutes elliptical, 20 min. weights. Not to mention lots of long walking in high heels in the cold, wind & rain for Josiah's boot camp graduation. Logged at least 2 miles of brisk walking in heels. Add shivering from the cold to that...and two large flights of stairs.
10.10 - 10.11.09 REST. REST. REST. Driving. REST.
10.12.09 -
30 minutes elliptical
35 minutes back/abs circuit w/2 min sprints on treadmill between compound sets.
15 minutes elliptical
Total time: 1 hr 20 min.
It felt good to be working out after a few days of mostly being off. Being mostly off also felt very good. My body was grateful. Having a nice break every 2 or 3 months is essential.
I just got Parillo's Sports Nutrition manual in the mail while I was gone. I haven't gotten a chance to start digging into it yet. A course to earn some CEUs for the ISSA also came, I did crack that open and start working on it.
Tomorrow it's back to the grindstone. Body Boot Camp at 6pm - I'm looking forward to it.
Monday, October 5, 2009
10.4.09 (and those days before)
Let's see if I can remember what I did:
10 min. elliptical warm up
lat pulldown, front & back 12/60 each
leg extension 12/60
butt blaster 12/60 each leg
Repeat 3X
3 min. treadmill run
one-legged deadlift w/body bar 12/24 each leg
cable ab curl 15/75
one-arm dumbbell row 12/25 each side
Repeat 3X
3 min. treadmill run
leg press 12/270
U-T-Is 12/10 each
weighted stability ball crunch 20/10
Repeat 3X
20 min. elliptical
Stretch
The workout lasted 1 hr. 20 min.
10.3.09 - REST DAY - Much needed.
10.2.09 - Body Boot Camp Class - 1 hr 7 min. I put us all through a really good, hard full body workout with our heart rates staying elevated the entire time.
I'll be traveling at the end of the week - there is a fitness room at the motel. I'm not sure yet whether I'm going to give myself a nice 3 or 4 day break or not. I'm pretty sure that I'm due for an extended rest. It's important to do that every now and then. If I wind up doing anything, it'll just be some cardio in that fitness room and some body weight stuff in my room.
We'll be packing clean eatings for the trip. Our room has a kitchenette, hurray! I'll be packing my Magic Bullet and the fixings of my morning protein smoothies, lots of Greek yogurt and some gluten-free granola. I bought some wonderful apples which will definitely be coming along.
Thursday, October 1, 2009
Yet another catch up
9.209.09 - Rest Day
9.21.09 - Back/Abs/Cardio - 1 hr 32 min
9.22.09- Boot Camp Class 1 hr 12 min.
9.23.09 - Chest/Arms/Abs/Cardio - 1 hr 22 min lighter weights/higher reps
9.24.09 - Elliptical 30 min, Boot Camp Class 1 hr
9.25.09 - Legs/Glutes/Back/Abs/Cardio - 1 hr
9.26.09 - Elliptical 10 min, Boot Camp Class 1 hr 5 min
9.27.09 - Rest Day
9.28.09 - 1 hr cardio (elliptical 40, stationary bike 20), Race walk 50 min.
9.29.09 - Boot Camp Class 1 hr, Treadmill Run 20 min, Elliptical 30 min.
9.30.09 - P90X Yoga 1h 22 min
10.1.09 - Back/Abs/Cardio 1 hr 19 min. Still to come: 1 hr Boot Camp class
One of the Boot Camp workouts from the past week:
Full Body Boot Camp for F.A.T - GP
Warm-Up
Grapevine right – step touch
Skate 8
Repeat left
Skate 8
- Repeat sequence
Jumping jacks – 8 reps
Running man – 8 reps
Cross crawl – 8 reps each side
- Repeat
Prisoner squats – 8 reps
Lunges – right & left, 8 reps each
Repeat
Ballistic stretching – (3 – 5 min.)
Body hugs
Reach up and back (toe up, heel up) – both legs
Shoulder circles
Arm circles – small, wide, forward, back
Circuit #1
Squats – 8 reps (fwd, prisoner, weights)
Pushups – 8 reps (wide, narrow,
diamond – kneeling or full)
Renegade Row 6 ea
Touch the sky - 12
Repeat 3X
Cardio Interval
High knees
Sumo squat jumps
Lateral hop tchdwn to weights
Jumping jacks
Repeat for 2 min. (water break)
Circuit #2
Sumo squat w/ weights – 8 reps
Walking lunge w/bicep curl
Reverse lunge w/lat raise
Plank hold – w/alt arm out
Repeat
(water break)
Tabata: touchdown lunge w/bicycle crunch 20/10
Mountain climber 20, plank 10
(Water break)
Circuit #3 (benches)
Step up w/wts & leg raise 8 ea
KB Swings x 15
Chest press (slow 8, alt 16)
Pec fly 15
Floor Wipers x 20 ea;
Repeat
Cardio Interval
Fast knee each side
Step up – tap 8
4 box jumps
Stradle jumps 4
Jumping jacks
Repeat (water break)
Circuit #4
Revolving Hydrant bkd, fwd, leg bent, leg ext – 8 ea
Donkey kick – 8
Pelvic Thrust 8 ea leg
Wide leg sit up 4 ea
Side plank – hold 15 – 20 each side
Repeat
Inchworm across
Crab Walk back
Bear crawl across
Crab walk back
Stretch
Side twist
Quad stretch
Hip stretch
Cobbler pose
Single leg hamstring
Double leg hamstring
Cat/cow
Downward dog – walk feet in
Hang
Roll up
Arm/shoulder series