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.
Friday, October 31, 2008
Wednesday, October 29, 2008
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.
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.
Monday, October 27, 2008
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.
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.
Saturday, October 25, 2008
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.
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.
Thursday, October 23, 2008
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.
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, October 18, 2008
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!
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!
Friday, October 17, 2008
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
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
Wednesday, October 15, 2008
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.
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.
Tuesday, October 14, 2008
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
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
Monday, October 13, 2008
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
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
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