Sunday was legs. It was kind of screwed up workout since I didn’t eat for 4 1/2 hours before that..but I did pretty well despite. I had to get to the gym before it closed so I ate a piece of wheat bread before and brought a pro shake. But I still didn’t have the intensity I was looking for. Lesson learned.
Treadmill warmup: 7 minutes
Narrow Stance: 90# x 1 x 15, 140# x 1 x 12, 160# x 1 x 12, 180# x 1 x 10
Wide Stance: 90# x 1 x 15, 140# x 1 x 12, 160# x 1 x 12, 180# x 1 x 10
(back to back, break in between super sets. I know I will be doing more next week!)
40# x 1 x 15, 50# x 2 x 12, 60# x 2 x 10
40# x 1 x 15, 50# x 2 x 12, 60# x 2 x 10
Shoulder Press: 10# x 1 x 15, 15# x 1 x 12, 15# x 1 x 12, 15# x 1 x 1o, 20# x 1 x 8
Front Raises: 10# x 24 x 4
Light 1 mile jog
Total Minutes: 46: 17 minutes
Total Cals: 340
My family and I went out for ice cream. I got a nonfat yogurt. But I only ate 1/4 of the kiddie cup. I was proud of myself. I automatically threw half away, ate a little, then threw the rest away. YAY! Besides that, diet was on par =]
Monday was a little wacky. I had an incredible amount of energy? I slept like a baby, woke up feeling awesome, rested, and not cross-eyed. I ate a non traditional wheat english muffin with 40 grams of natural peanut butter, and a protein shake with egg whites. Yum!
I took my friend too which helped. It was only cardio day today.
- 5 minute warm up
—————Start 26 min workout——————
- Worked my way up to 7% incline at 5.7 mph till 7 minute mark
- At 7 minutes, I did 7.0-8.0 for 4 minutes
- 11-15 minutes 5-7% incline running
- At 15 minutes I rested till 18 minutes
- At 18 minutes I did 7.5% incline for 2 minutes
- Then rest @ 4.0 mph at 3% incline for 3 minutes
- Last three minutes was 8.5 sprinting
Total I did 26 minutes. My heart rate was crazy, from 170-195..ouch! But it felt awesome. I was pouring sweat, my legs hurt, but I was controlling my breathing really well. I tried not to let my heart rate go beyond 185 but for that 8.5mph sprint, I went all out.
Next Cross Ramp:
15 minutes on lvl 8-14
HR was 155-170
HR was 155-165
Total Time was just over 1 hour: 1:03:35
Total Cals: 727
Max HR: 192 bpm
Avg HR: 163 bpm
51 minutes was on “Heavy” mode for Heart Rate, which is what I want. I sweated like crazy, pushed myself, and even felt like puking when I got off the treadmill after a 8.5 run for 3 minutes. Ugh. BUT, I’m getting closer, ever so slowly.
My diet has been good so far. I’m about to eat a big lunch due to that 700 calorie workout 🙂
Tuesday – upper body
DB Incline Chest Press: (this is in reverse order, the smaller #s were first)
25# x 1 x 10, 20# x 1 x 10, 20# x 1 x 12, 15# x 1 x 12, 10# x 1 x 15
DB Decline Chest Press:
25# x 1 x 8, 20# x 1 x 10, 20# x 1 x 12, 15# x 1 x 12, 10# x 1 x 15
Standing DB Bicep Curl: 12# x 2 x 12, 15# x 2 x 10
Cable Curls: 40# x 2 x 12, 50# x 2 x 10
Overhead DB Tricep Ext.: 15# x 1 x 12, 20# x 1 x 12, 20# x 1 x 10, 25# x 1 x 10
Tricep Pushdown: 30# x 2 x 12, 30# x 2 x 15
( was a little disappointed with the pushdown numbers, but since I did chest first I was pretty tired. )
Leg Raises: 4 x 12
Double Crunches: 4 x 15
Okay so the time is a little off. Its probably closer to 1 hr. I started my watch before I started my workout and got a little distracted talking to my brother.
Total Time: 1:13:09
Total Cals: 267
Max HR: 138
Avg HR: 100
Wednesday – Total cardio day AM
5 minute treadmill warm up
20 minutes treadmill –
5.5 mph @ 0% incline for 5 minutes
5.7 – 6mph @ 4.5% incline for 5 minutes
7.0 mph @ 3% incline for 4 minutes
7.5 mph @ 2 % incline for 3 minutes
8.0 mph @ 1% incline for 2 minutes
8.5 mph @ 0% incline for 1 minute
My legs are still sore so I tried not to go too crazy. I need to rest a bit so I only did 40 minutes of cardio today. But I did keep the intensity up so I still felt pretty good.
15 minute cross ramp on lvl 7-9
I concentrated on using more of my leg muscles on this than getting a “cardio” workout. Meaning I wanted to really only use my legs instead of my whole body to move the machine. I do this with my hands at my side and kind of squatting down a little bit to put the focus on my legs to do the work.
I bought these new Under Armour shorts that shows off my legs a little bit. It’s weird for me to wear them since I’m not use to them, but it lets me see how my legs look when I work out and I’m very proud =] There’s a lot more definition in my quads, calves and lower hamstrings especially since I started trail and incline running along with working legs twice a week. I really want to get my glutes and where my hamstrings tie into them up to par with the rest.
I was happy that my legs didn’t look like every other girls, skinny and fat. These girls behind me stared at me every time I got off the cross ramp to get a paper towel. Also, I look pissed off when I work out lol..I looked in the mirror when I was on the cross ramp and I had to laugh because I looked really mean. haha oops.
I’m not near my goal but I am getting closer. One step closer.
Total Time: 39.38 minutes
Total Cals: 429
Max HR: 184 bpm
Avg HR: 160 bpm
I cheated a little bit today..not too bad. It was a 400 cal dinner of sushi, miso and a little bit of ice cream. But I think I was due for a bigger carb day. I’m going to have a protein shake and then get some sleep. The rest of my diet today wasn’t too full. I didn’t eat nearly as much as I should have. I got very distracted doing lots of stuff around the house so time flew! Tomorrow is good workout today, so I will def. be back on track tomorrow pushing even harded.
Thursday – Weights/Cardio
Hyperextensions: 1 x 14, 10# x 1 x 12, 15# x 2 x 10
Wide Grip Pulldown: 50# x 1 x 15, 60# x 2 x 12, 60# x 1 x 10
Close Grip Pulldown: 50# x 1 x 15, 60# x 2 x 10, 75# x 1 x 10
Seated Cable Row: 50# x 1 x 15, 60# x 3 x 10
Leg Ups: 4 x 12
Cable Crunches: 50# x 2 x 15, 60# x 2 x 1o
Decline Situps: 4 x 12
Total Time: 50:19
Total Cals: 257
Max HR: 150
Avg HR: 115
Lifting was alright, I did better than I thought I would. I’m slowly upping weight. I wish the machines didn’t jump from 60 to 75lbs though. It’s a big jump. I’m going to try out new back exercises next week though.
The lifting and running was done at two different times. I did trail running about 3 hours after my lifting session. I worked on not stopping and I only stopped three times, two times I had to because of my friend. She was breathing really hard and I wanted to make sure she was going to be okay! I was really proud of myself, but I was even prouder of my friend who I’m helping. She did an amazing job running and finished only a few seconds after me.
Distance: 2 miles
Total Time: 23:43 minutes
Total Cals: 226 cals
Max HR: 177
Avg HR: 146
Friday – Random
15 minutes jogging
4 sets of lunges
3 sets double crunches
3 sets bicycles
3 wall squats, hold for 1 minute
2 bear walks
Time : 30 minutes
Saturday – Day Off
Even though it was my day off, we walked all over Portsmouth NH and Kittery Maine. It was really nice to be out and about, walking in the sun and even doing a little bit of shopping. I ate good, and I was pretty proud of myself, till the evening. But I didn’t not go overboard, drank lots of water, and had a really fun weekend. Mint chocolate frozen yogurt is my weakness. AGH.