Seated DB Arnold Press: 10# x 4 x 10
DB Front Raises: 10# x 1 x 12, 10# plate x 3 x 15 (combined with 4 more squat reps)
Upright Row: 20# x 2 x 12, 30# x 2 x 10
Plate Squats: 25# x 2 x 15, 45# x 2 x 8
(I am damn proud I held that 45 plate for 8 reps x 2. I just decided to try it and kept with it. My legs were jello after)
Leg Extensions: 30# x 1 x 15, 35# x 1 x 12, 40# x 1 x 10, 45# x 1 x 10
Lying Leg Curl: 25# x 2 x 12, 30# x 2 x 10
Total Time: 32:23
Total Cals: 220
Max HR: 167
Avg HR: 118
One word, Ouch. I’m going to be sore tomorrow. But anyways, tomorrow is going to be a long day. I have the gym in AM for some lifting and cardio, then off to work till 5, then racing to the Barn till 6:30 to take care of the horses.
25 minute incline treadmill running: Got up to 9% incline for 5.7 mph! Only for 1:30 minutes though, as I was about 186 bpm..ouch! I worked on getting stronger with my running on incline, so just trying to up my mph.
I was running 6.0mph at 7 & 8% incline so I was really happy! I feel myself getting stronger, its awesome. Although I was sweating insanely, I kept my heart rate under control. I was surprised that my heart rate was lower running at the same speed/incline than a week ago. So I think my running is getting stronger?
15 cross ramp: Levels 8-10. I worked on standing on my toes to put more emphasis on my calves, then squatting down to work my glutes/hams. After my run I was pretty tired, but I did the best I could.
Diet was awesome today, back on track and feeling great. I love eating veggies, the fiber keeps me full and gives me great energy through the day. I did eat 40g of PB with a slice of wheat bread before I hit the barn today since I had to lift some bails of hay and bring ALL the horses in. They give me a workout alone. They love the summer time because they get to run around more and then take baths, so they get all excited when my car pulls up because they know its dinner time! Time for bed, I’m exhausted.
Total Time: 46:24 min
Total Cals: 451
Max HR: 182 bpm
Avg HR: 150 bpm
I had to switch Mondays and Tuesdays workout. My shoulder are very sore so I will not be doing weights today, since I’ll have more time to recover and workout tomorrow morning. Tonight is strictly cardio!
Tuesday – Chest/Arms/Abs
2. Flat Bench DB Chest Fly: 12# x 4 x 10
3. Incline Chest Press: 15# x 1 x 12, 20# x 3 x 10
1. Decline Chest Press: 15# x 1 x 12, 20# x 2 x 10, 25# x 1 x 10,
6. Preacher Curl Machine: 20# x 4 x 10
4. Standing DB Curl: 10# x 2 x 21
5. One Arm Overhead Tri Extension: 10# x 4 x 10
7. Cable Curls: 50# x 4 x 15
9. Double Crunches: 2 x 12
8. Leg Ups: 2 x 12
Total Time: 55:18 minutes
Total Cals: 266
Max HR: 151 bpm
Avg HR: 109 bpm
Why are the numbers so low? BECAUSE I DID IT ALL NON STOP. I was so tired, and my whole body was shaking to finish decline crunches. I ran out of time for the cardio since I have work at 10am and I had to be out of the gym at 8:30am.
Work was non stop, but it was fun. I unloaded and racked a lot of stuff for about 6 hours. It kept me busy all day and I am tired, but I’m still going for a 3 mile jog tonight. I’m going for no records tonight, just to run non stop at a decent pace. My goal is to only stop twice. My legs are still a little sore from sunday, and from standing and running around all day too. I’m cooking a big dinner though, and waiting till the sun goes down to go running. I feel great and I don’t want to lose this momentum.
Out door running:
Total Time: 23:15 minutes
Total Cals: 186
Max HR: 159 bpm
Avg HR: 134 bpm
Wednesday – Cardio
28 minute incline running: I don’t remember the exact numbers but after stretching I jumped right into it. I went for a quick walk with my mother with my dogs just before I drove to the gym. I was to 9% incline @ 5.5 mph for about 2 minutes or so though. Thats when I hit 183 bpm. I’m hoping to up this little by little. I am noticing my heart rate recovering faster. Also, when the same incline/speed I was doing a week or two ago, is much easier on my HR now. It is nice to see I am making progress, even if I can’t see it as much as I feel it. Anyways, I also remember doing 8.3 mph @ .5/1% incline for about 1 minute or so. It kicked my ass as always. I was switching incline and speed a lot to give myself some variety. I want to work on distance later this week though at a steady speed. I want to see how far I can go. 😉 Maybe that will be saturday or something.
10 minute step climber: I couldn’t do anymore than this, sweat was pouring in my eyes and my back was completely soaked. I was doing level 6 and my HR was still around 165/170 or so. I don’t know if I should be doing 175/180 all the time, throughout my workout. That sounds weird, but I just don’t want to go too crazy…just yet.
10 cross ramp: eh, was going to do the bike but I didn’t feel like sitting down so I just did this to cool down and get my heart rate down to the high 150’s for a little while before I stopped for the night.
Total Time: 48:38 min
Total Cals: 517
Max HR: 183 bpm
Avg HR: 158 bpm
I’m the queen of switching plans around! But hey I want to make sure my body is recovering and not over training my muscles. I’m sore as hell from Tuesday’s workout. My chest and tris really took a beating. So even though my chest really hurts, I decided to stick with just cardio tonight. I slept in this morning because I needed it and did an evening cardio session. I felt like shit walking in, but walking out I felt like a million bucks. I don’t care what I look like walking out: drenched in sweat, beat red, frizzy hair, etc. I’m not looking around so it doesn’t even matter what people think. I’d much rather be busting my ass to the point of vomiting than to be taking my sweet ass time on the elliptical. No offense to those who that, just not for me. I feel myself leaning out little by little.
Diet was on right on par! I find it so much easier to be sticking to a diet now since I’ve been on a roll with consistent workouts. It feels really good sticking to it again after losing it for so long.
I might weigh myself tomorrow..might..MIGHTTTT.
Thursday – Back/Abs/Cardio
Hyperextenions: 1 x 15, 5# x 2 x 12, 10# x 2 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 12, 60# x 3 x 10
leg ups: 4 x 15
double crunches : 4 x 20
15 minute bike : hill mode
Total Time: 51:31
Total Cals: 384
Max HR: 160
Avg HR: 130
I don’t know what the hell today was? I came in with the intentions of doing back, abs, and about 30 minutes of cardio. I tried to fit in Wide Grip Pulldown but everytime I went to use one either someone was using it, or the pin was missing from the weights. UGH. It oddly busy this morning, probably because I went later than usual..I tried to get my weights done as quickly as I could, taking little breaks in between. I was suppose to go into work at 11am so I I tried to get everything done in an hour. But of course they just call and I don’t have to come in till 12…….so I didn’t have to rush and could have added shoulders in today, but whatever. I’m still sore from tuesday’s workout though, well my chest is, ugh. Tonight is an hour cardio session on the bike. Nothing record breaking for cardio, I just want to work on my stamina and I need a break from running, my right hip is giving me trouble from last nights incline running. Friday will be a full weight day and cardio. I’m thinking total full body workout with emphasis on shoulders since those are my weak point.
I’m pretty sure I have to work this weekend, so if I have to, I’d like to do outdoor running on one of those days along with a leg workout later. But I have to see what my hours are since they never tell me ahead of time..
But if I don’t have to work, then I’ll still be doing some outdoor running, but it will be hill running for a mile or two and some kayaking and swimming in there too and Sunday will be my rest day or vise versa depending. I can’t plan my weekend until I know my schedule, ugh.
I’m hungry so I’m going to eat, shower, and head to work.
I decided not to hit the bike tonight. I’m very tired and I’ve got to trust my body and do as it tells me. I’m going to take some melatonin, and go to bed in about 45 minutes.
Friday – Rest Day
Again I’m the queen of changing plans. This wasn’t suppose to be my rest day but I worked from 10 am to 5 which I didn’t expect…then left at 6 for NH for the weekend. I suppose to be out around 1 or 2, sooo yeah it turned out to be a longer day than I anticipated.
Saturday – Long Distance Run
I’ll add the cals tomorrow after the gym. But I did about 4-5 mile run. I’m not 100% sure, I’ll add it tomorrow. But I worked on non stop running up and down hills and just learning to pace myself. My legs were filled with lactic acid running up those hills and I felt as though they were filled with lead, just weighing me down with each step. The sun was hot, but I wanted to do it and I did. I stopped after I got down over the last hill because my right ankle was hurting me. I still run in nike shocks, so the uneven ground started to take a toll on my ankles, but I made it home.
Total Time:47: 32
Total Cals: 483 cals
Avg HR: 153
Sunday – Full body
Wide Stance: 90# x 1 x 15, 180# x 2 x 10, 230# x 1 x 8
Narrow Stance : 90# x 1 x 15, 180# x 2 x 10, 230# x 1 x 8
( next week I’m upping the weight on this definitely)
Close Grip BP: 45# x 3 x 10, 55# x 1 x 10
Shoulder Press + Bicep Curl: 15# x 5 x 6
Reverse pec dec delt fly: 40# x 3 x 10
Leg Ups: 4 x 15
Cable Crunches: 50# x 3 x 15, 60# x 1 x 12
17 minutes bike: hill mode
Total Time: 1:11:13
Total Cals: 407
Avg HR: 115
Today was okay, I wanted to do more of the shoulder press/bicep curl, but man the 15# just wear me out quickly. I had my cheat meal on saturday night. It was like two smores, 1 small single serving bag of cheetos, 6 cookies, sharp cheddar cheese pieces and a bowl of life cereal with milk. Lol. I ate great the rest of the day, just the last four days of my day was a little crazy. But I’m back and feeling great! Time to start another week full of workouts.