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!

7.29.09

Had a great workout this morning.

Compound sets - chest/arms/abs

10 minutes elliptical warm up

flat bench alternating arm chest press 15/20 each side
flat bench pec fly 15/40
shrugs 15/50
Repeat for 3 sets

10 minute treadmill 1/4 mile repeats (run 1/4 mile fast, 1 min recovery, repeat)

biceps grip pulldown 15/65
machine triceps 15/95
Repeat for 3 sets

machine pec fly 15/35
machine delt fy 15/35
Repeat for 3 sets

10 minutes treadmill steady pace run

1 leg biceps curl 16/24
triceps pressdwon 15/70
1 arm elevated pushups 16
Repeat for 3 sets

10 minute treadmill steady pace run

crunchy frog 20
Russian twist 20 sets/15
bicycle crunch 20 sets
Repeat for 3 sets

5 minutes elliptical

Stretch

Total time: 1 hr 42 min

7.26.09 - 7.28.09

7.26 was a day off. I napped. I had issues with my right hand courtesy of the pews at church.

7.27 - An overkill day

Back/abs

Warm up - elliptical 10 minutes

Compound sets

lat pulldown front & back 15 sets/60
seated cable row 15/90
upright row 15/60
Repeat for 3 sets

5 minute treadmill run

U T I L 12/16 each
Ys 12/0
lawnmower 12/20 each side
pushups 12
Repeat for 3 sets

5 minute Stairmaster

hanging ab raise 15
weighted stability ball crunch 20/8
low plank hold 25 sec
boat pose hold 20 sec
repeat for 3 sets

Stretch a wee bit and hurry to get Erinn to tennis. Total time 1 hr 8 minutes

Arrive at tennis - racewalk with Cathy, 50 minutes. It was too hot and humid; I hadn't refueled. Left my water in the car. Started feeling like fainting, cold sweats, heart palp. Not fun.

Much later: Trip to gym with Pat. Treadmill run 34 minutes, stationary bike 7 minutes.

Yep, it was an overkill day for sure.

7.28 - Cardio

30 minutes elliptical mountains
30 minutes treadmill sprint intervals

5 minute stretch

I'm about to go get on some comfy yoga clothes and do some nice vinyassas.

7.25.09 catch up

Once again I'm behind on logging workouts. It would be just too hard to catch up.

I've been doing a split plan: Chest/Arms/Abs, Legs/Glutes/Abs, and Back/Abs. Each compound set was followed by a 5 - 10 minute cardio interval, either running on the treadmill or using the cursed, evil but lovely Stairmaster. Each workout lasted between 75 - 90 minutes. 3 other days were devoted to cardio/stretching. I meant to do yoga but I've been slacking off badly about that. One rest day a week.

Nearly killing the cat threw some heavy stress into the mix. Somehow he ingested flea product that the dogs were wearing. It said "Do not use ON cats." The vet said it was actually dangerous to use around them and that he wished it was off the market. Anyhow, there has been a ton of stress.

In August I'll probably change things up a bit with my program. I'm still working on speed. At least twice a week I've been doing 1/4 mile repeats, trying to build up some speed for fall 5ks.

I'll try to be better about this next week and actually log the actual workouts.

7.7 - 7.9.09

July 7th -

Back/Abs

Warm up: walk to gym, 6 min; elliptical 5 min.

Compound sets - little or no rest between exercises or sets

lat pulldown front & back 12/60, 12/65, 10/70
seated row 12/110 X 3
upright cable row 12/60 X 3

5 minutes treadmill run

U - T - I - Ls 15/10 each
single point dumbbell row 16/24
pushups 10 (stability ball then flat then decline)
Repeat for 3 sets

5 minutes treadmill run

hanging ab raise 15
weighted stability ball crunch 25/25
low plank hold 30 sec
boat pose hold 20 sec
Repeat for 3 sets

10 minutes stair master
6 minutes walk home
Total workout time: 1 hr 30 min. (not including stretch)

Later: 30 minutes cardio (10 stationary bike, 20 elliptical)

July 8th

walk to gym 6 min.
45 minutes of quarter mile repeats on treadmill, heart rate 143 - 164
walk home from gym 6 min.

45 min. walk with Cathy

July 9th - legs/glutes/abs

walk to gym 6 min.
elliptical 10 min.

compound sets little or no rest between sets

dumbbell squat 15/50
walking deadlift 10 sets/24
sumo squat 15/50
Repeat for 3 sets

5 min. treadmill run

butt blaster 10/75 each side
lying leg curl 12/45
step ups 12" step 10/20 each side
Repeat for 3 sets

4 min. treadmill run (someone came & was talking, made it hard to sprint)

walking lunge 16/20
band side step w/weight 10/10
reverse lunge off bench 8" 8/20 each side
Repeat for 3 sets

5 min. treadmill run

wide legged sit up 20
medicine ball transfer 8/10
Repeat

11 minutes elliptical
6 minute walk home

Total workout time: 1 hr 39 minutes... plus stretch