8.25 - 8.29.09

8.25.09

55 min. morning cardio - 35 min. elliptical, 20 min. HITT on the treadmill.

10:30am - taking Erinn for her run/walk. 50 min.

9:30pm - a racewalk with another one of my daughters, 50 min.

8.26.09
Upper Body - still going lighter weights/higher reps

10 min. treadmill walk/run warm up

chest press 20/30
pec fly 20/30
pike pushups 12
back extension 12
Repeat for 3 sets

Single arm cable series:
lat raise 12/15 each side
kick back 12/15 each side
bicep curl 12/15 each side
forward shoulder press 12/15 each side
upright row 12/15 each side
woodchopper 12/45 each side
crossover 12/15 each side
Repeat for 3 sets total on each side

stability ball crunch w/weight 25/10
reach the sky 20/10
1 knee in crunch 40
Russian twist 15/10
Repeat for 2 sets

Elliptical 10 minutes
Treadmill 10 minutes (run)

Stretch

Total workout time: 1 hr 27 min.

8.27.09

Run at graveyard 45 min.
Elliptical 45 min.

8.28.09
Lower body - still lighter weights/higher reps

10 min. elliptical warm up

1 leg dead lift 12/24 each side
squat 15/40
Sumo squat 18/40
walking lunch 16/30
stability ball hamstring curl 20
Repeat for 3 sets

cable extension 15/25 each side
cable adduction 15/25 each side
cable abduction 15/25 each side
cable rear attitude 15/25 each side
Repeat for 2 sets

Hydrant 20 each side
Donkey kick 20 each side
Repeat for 3 sets

scissor cycle 12
slow lower 15
table pose hold 30 sec
Repeat for 2 sets

10 min. Stairmaster
16 min. elliptical

stretch

Total workout time: 1 hr. 31 min.

8.29.09

50 minute run/walk with Erinn

Getting a cold and feeling the need to take it easy today. Will be walking around the fair for a long time anyway!

8.20 - 8.24.09

Yuk. I hate I have slacked off and have to do this big catch up thing.

Still working with lower weights and higher reps.

8.20

Stairmaster Elliptical 45 min.
Stationary bike 15 min.

Later: Run 45 min.

8.21

10 min elliptical warm up

scorpion pushups 16
dumbbell flys 20/30
leg extension 20/50
stability ball crunches
jump squats 10
Repeat for 3 sets

2 min 6.0 mph

dumbbell chest press 20/30
lat pulldown front 20/60
back 10/60
squat 15/30
side lunge 16/30
Repeat for 2 sets

2 min 4% incline 4 mph

decline pushups 12
plank ups 10
1 leg squat w/body bar 20/18
stability ball pike 15
Repeat for 2 sets

Y-U-T-I-Ls 12/10 each
woodchoppers 12/50 each side
hanging leg raise 15
reverse crunches 15
Repeat for 2 sets

10 min elliptical
Total workout time 1 hr 22 min.

Later: Walk 50 min

8.22.09

52 min run at graveyard

Walk around Hale Farm for 2 hours

8.23.09

REST DAY

8.24.09

10 min elliptical warm up

wide grip lat pulldown 20/50
medium underhand drip pulldown 20/50
lying hamstring curl 20/35
jumping lunges 10
Repeat for 3 sets

1 min 5% incline 5.5 mph

Terry pulls 20/60
standing lat pulldown 15/60
back 15/60
back kick with front cable shoulder press 20/15
Repeat for 3 sets

1 min 6% incline 5.5 mph

seated cable rows 20/105
step ups 12" step 12/20 each leg
side kicks to body bag 20
Repeat for 3 sets

1 min 6% incline 5.5 mph

stability ball biceps curls 20/20
pike crunches 20
stability ball hamstring curl 20
butt kicks to body bag 20
Repeat for 2 sets

1 min 7% incline 5.7 mph

superman hold 20 sec
boat pose hold 25 sec
table pose hold 25 sec
Repeat for 2 sets

15 min elliptical

Total workout time: 1 hr 36 min

Working with Erinn on Couch to 5K: 50 min. run/walk intervals

*Just realized I forgot to log stretching. Stretched a minimum of 5 minutes after each workout. Lazy, I know. Need to make sure I do my P90X yoga this week. My arm is MUCH improved and I think I can handle it.

8.18 - 8.19.09

Tuesday, 8.18

Morning - elliptical 30 min, stationary bike 20 min.

Evening - 35 min run w/Rhianna at cemetery. It was hot & sticky but we got caught in a very refreshing downpour. Good run.

Wednesday, 8.19

lower body, lighter weights/higher reps, giant sets

10 minute treadmill walk/run warm up

1-legged deadlift 12/24 each side
squat alternating foot postions, narrow, shoulder, wide 20/30
sumo squat 20/40
walking lunge 20/30
stability ball hamstring curl 20
reverse lunge 10/15 each side
Repeat for 3 sets

cable adduction 20/30 each side
cable abduction 20/30 each side
cable rear attitude 20/30 each side
Repeat for 3 sets

Body bag -
side kick 8 each side
front kick 8 each side
back kick 8 each side
Repeat for 3 sets

Scissors 12
slow lower 8/8
table pose hold 30 sec
Repeat for 2 sets

20 min elliptical mountains
10 min stairmaster

5 min stretch

Total workout time: 1 hr. 46 min

8.14.09 - 8.17.09

Friday, 8.14

Shoulders/quads/inner & outer thighs focus - lower weights/higher reps

warm up 10 min elliptical

delt fly machine 18/35
dumbbell one arm row 15/20 each side
lat raise front & side alt 12/20 sets
Repeat for 4 sets

2 min 6.0 mph treadmill

leg press 18/270
leg extension 15/60
sumo squat 18/40
Repeat for 4 sets

2 min 5.5 mph treadmill

stability ball crunch 20/15
stability ball jackknife 15
Repeat for 2 sets

10 min elliptical
7 min stretch

Total workout time: 1 hr 18 min

Walk/run 45 min

8.15.09

50 min walk

8.16.09

30 min walk

8.17.09

Those two days of active rest were GREAT. I also had a fantastic nap on Sunday.

lighter weights/higher reps Upper Body - giant sets

chest press 20/30
pec fly 20/30
pike pushups 15
lat pull down 20/50
back extension 15
Repeat for 3 sets

single arm cable series
lat raise 15/17.5 each side
kickback 15/17.5 each side
bicep curl 15/17.5 each side
shoulder press 15/17.5 each side
upright row 15/17.5 each side
woodchopper 15/50 each side
crossover 15/17.5 each side
Repeat for 3 sets

stability ball crunch w/weight 25/15
reach the sky w/KB 20/15
reverse crunch 20
Russian twist 15/15
Repeat for 2 sets

20 min treadmill running
15 minutes elliptical

Total workout time (not including stretching): 1 hr 41 min.

Still have to do Erinn's walk/run Couch to 5K program with her tonight

Edit later: 45 min run/walk with Erinn at the graveyard. Humid. Got very dark!

8.10 - 8.13.09

This catch up business is a pain.

8.10.09
Was at the gym extra early to get my workout in before driving w/my daughter to Cleveland to see her husband off to the Navy.

Back/Biceps/Abs

10 min treadmill warmup (walk then run)

wide grip lat pull down front & back 15/60 sets
seated row 15/110
upright row 15/65
Repeat for 4 sets

2:30 5.5 mph treadmill

lawnmowers 12/25 each side
prone row 12/55
back extension 12
Repeat for 4 sets

2:30 5.5 mph treadmill

concentration curl 12/20 each side for 2 sets, then 12/15
1 leg body bar curl 16/24
hammer curl seated 8/15 each side for 2 sets, then 12/12 each side
Repeat for 4 sets

Hanging ab raise 15
Crunchy frog 20
Repeat for 2 sets

Total workout time: 1 hr 11 min

And then a day of hither and yon, pillar to post.

8.11.09
hamstrings/glutes/abs
lighter weights, higher reps

10 min elliptical warm up

squats 15/40 for one set then 20/30
walking lunge 20/30
stability ball leg curl 20
Repeat for 3 sets

2:30 5.5 mph treadmill

lying leg curl machine 20/35
butt blaster 20/50 each side
1 leg dead lift 15/18 each side
Repeat for 4 sets

2:30 5.5 mph treadmill

Russian twist 20/10
plank hold 30 sec
1-knee in crunch 20 each side
Repeat for 3 sets

15 min elliptical
15 min treadmill quarter mile repeats, sprinting

Total workout time: 1 hr 33 min

LATER: 45 min trail run with Rhianna & Sasha

8.12.09

1 hr graveyard run with hill repeats

Later: 45 min walk/run with Erinn, helping her start first week of Couch to 5K

8.13.09
Chest/Triceps/Abs
lighter weights, higher reps

10 min elliptical warm up

flat bench chest press 20/30
pec fly 20/30
dumbbell pullover 15/30
Repeat for 4 sets

1 min 5.5 mph

pushups 15
triceps dips w/feet on stability ball 15
triceps pushdown 20/60
Repeat for 4 sets

2.0 min 5.5 mph

wide leg sit up 20
reverse crunch 20
Repeat for 2 sets

double crunch 20
bicycle 20
Repeat for 2 sets

15 min elliptical
10 min stairmaster
15 min stationary bike

Stretch

Total workout time: 1 hr 37 min.

8.8.09

Morning run with Moogie, 50 minutes.

Evening walk/run with Rhianna, 45 minutes.

Meant to do yoga - been very lazy about that lately. Hopefully, yoga on Sunday will workout.

8.7.09

Nothing works better for de-stressing me than a good workout. I couldn't get myself moving this morning, so I ended up doing this midday.

shoulders/quads/inner-outer thighs

10 min treadmill walk/run

delt fly machine 15/35
UTWI's 12/16 each
Ys 12/0
1-arm cable lat raise 12/12.5 each arm
Repeat for 4 sets

2:30 treadmill 6.0 run

leg press 15/320
leg extension 12/70 (2 sets) 15/65 (2 sets)
Sumo squat 15/40
Repeat for total of 4 sets

2:30 treadmill 6.0 run

step ups 12" 16/20
band side step 12
mountain climbers 16 sets
Repeat for 3 sets

10 min treadmill run
15 min elliptical

5 min stretch

Total workout time: 1 hr 37 min.

Felt cleansed and less aggravated/dragged down when I was done.

8.5 - 8.6.09

8.5.09 - No workout. I was up until after 3am with my father in the emergency room. He fell and nearly sliced his big toe off - 11 stitches. The day that followed little to no sleep was hectic and stressful. Getting meds and bandages, driving the kids places, having a sleep over.

8.6.09 - chest/triceps/abs

10 min elliptical warm up

flat bench chest press 12/40
pec fly 12/40
dumbbell pullover 15/25
Repeat for 4 sets

2:30 treadmill run

pushups 15
triceps dips 15
triceps rope push down 15/60
Repeat for 4 sets

2:30 treadmill run

wide legged sit up 20
reverse crunch 15
Repeat for 3 sets

1 minute treadmill run

5 minute stretch (just felt like I needed it at that moment)

45 minutes 35 minutes elliptical

Total workout time: 1 hr 30 minutes


Right now I really want to go for a little run. It's only 72F outside right now - perfect weather for a nice run.

8.4.09

Hamstring/glutes/abs

Warm up - 10 minutes treadmill

squats 15/30
walking lunge 12/30
stability ball leg curl 20
Repeat for 4 sets

2:30 treadmill run

leg curl machine 15/80
butt blaster 10/75 each side
1-leg deadlift 16/24 each side
Repeat for 4 sets

2:30 treadmill run

Russian twist 15/15
Plank hold 30 sec
Crunch 25
Repeat for 4 sets

15 min elliptical
10 min stairmaster
15 min stationary bike

Stretch

Total workout time: 1 hr 53 min

8.1 - 8.3.09

August 1 -

Took a racewalk with Jenna in the cemetery. After that, I spent the day running up and down the stairs, moving boxes, cleaning and ripping out old carpet.

August 2 -

Fried from the day before, this was a rest day. Sort of. Helped move an organ. Moved things up and down stairs.

August 3 -

Had a doctor's appointment and couldn't get myself out of the house earlier enough to hit the gym, shower, etc, first. So I turned off the alarm and fell back asleep for an hour or so. Had enough time to shower and get to the doctor. (Great appointment. Typically stellar blood work. Thyroid doing it's typical summer surge. He always sees that and makes me come back in three months in case it is some sort of trend).

When I arrived, I was standing there paying when the medical assistant said "C'mon back with me." We walked into the room and were talking when she suddenly slapped the cuff on my arm WHILE still walking and standing up and then started to take my blood pressure. I said, "Wait, shouldn't I be sitting down?" No, no, no was her assurance - it was 120 over 74. Well, fine if that's my blood pressure standing/talking/walking BUT my seated blood pressure is generally 110/65 or thereabouts. The "Type A" me doesn't like that 120/74 going in my "permanent record" without a note of some sort. I know, I know...I can be really silly.

Anyhow, I got to the gym LATE but I did get in a great workout in spite of smashing my index finger with a 45 lb weight plate.

Warm up: Elliptical 10 min.

Wide grip lat pull down front & back 12/60
seated row 12/105
upright row 12/60
Repeat for 4 sets

2 min treadmill 6.0 mph run

lawnmowers 12/20 each side (too easy but I was too lazy to change weights)
prone row 12/50 (this is when I smashed my finger, so I never did add more weight because I was trying not to cry)
Back extension 12
Repeat for 3 sets

2 min treadmill 6.0 mph run

concentration curl 12/20 each side
1 leg body bar curl 16/24
hammer curl 10/20 each side
Repeat for 3 sets

2 min treadmill 6.0 mph run

hanging ab raise 15
bench jackknife 20
Repeat for 3 sets

15 min on elliptical

Stretch

Total time: 1 hr 23 minutes

I'm planning on going for a little run with my daughter after I help my husband move furniture back around our bedroom.

I've got a great plan for the rest of the month and I'm thinking up what to do for September and October when I plan on doing some 5Ks again. I'm particularly excited about the Turkey Trot on Thanksgiving morning. We broke tradition and didn't do it last year and it snowed us out the year before. This year I think Rhianna will do it with me. Jenna is pregnant and she may very well be gone over Thanksgiving.

7.30 - 7.31.09

7.30.09

Treadmill intervals 28 min, elliptical mountain setting 30 minutes.

Later in the evening was bored & decided to do 40 minutes on the elliptical while watching TV.

7.31.09

Legs/Glutes/Abs (compound sets)

Treadmill 10 minutes walk/run

squat 12/50
walking deadlift 20/24
sumo squat 15/40
Repeat for 3 sets

5 minutes Stairmaster

buttblaster 12/75 each side
lying leg curl 12/45
step ups, 10" step 10/30 each side
Repeat for 3 sets

5 minutes elliptical

reaching squat 20
band side step w/wt 12/15
reverse lunge off 4" step 16/15
Repeat for 3 sets

5 minute treadmill run

wide-legged runch 20
touch-the-sky 20
Repeat for 2 sets

Stretch

1 hr 15 minutes total

Later: Took Moogie & Sasha for a run in the graveyard. 45 minutes - wore them out!