This week I really want to switch up my workouts as far as intensity and strength building. I have the whole week off pretty much so I’m going to kick some ass! No cheat day this week!
Monday – Incline Running
So I really want to get back to incline running like I was doing two weeks ago before I go sick. So heres the plan:
40 min total w/warm up & cool down:
- – 5 minute warmup –
- 1 min @ 5.5 mph @ 2% incline
- 1 min @ 6.0 mph @ 4% incline
- 1 min @ 6.0 mph @ 6% incline
- 1 min rest
- 2 min @ 6.5 mph @ 5.5% incline
- 30s rest
- 2 minutes 6.0 mph @ 6% incline
- 30s rest
- 3 min 6.0 mph @ 5.0% incline
- 1 min rest
- 3 min 6.5 mph @ 5.5% incline
- 1 min rest
- 3 min 6.0 mph @ 6% incline
- 1 min rest
- 4 min 5.5 mph @ 5.5% incline
- 1 min rest
- 3 min 5.5 mph @ 6% incline
- 1 min 6.5 mph @ 7% incline
I took a 2/3 minute break before I got onto the step climber for about 8 minutes (lvl 13 baby!). My legs are very sore so running incline was a challenge. I noticed its hard for my heart rate to shoot up into the 165-175s. That means I’m still improving! I love to see that, but its also bitter sweet because I have to train harder and harder. I also did this on an empty stomach, well with one piece of chicken like an inch by an inch big (i ❤ cold chicken) which isn’t normal for me when I’m doing this type of cardio. I noticed a difference in my energy levels than if I had waited till an hour after breakfast. But thats okay, I got it done and now its time to rest my legs for today so I can be nice and strong for tomorrow’s weight and cardio.
Also yesterday my mother and I went out and bought two big boxes of brand new tupperware. We threw out all the old stuff or things without tops (I swear I don’t know how this happens…). I have all different sizes for school. I also bought two lock and fresh containers for salads & veggies, a heat retaining one for oatmeal/soup, and two big containers for my whey, and various grains I have in zip lock bags. These things save my life when I’m at school. Even though I’m the weirdo always eating out of containers and drinking whey at an art school…hehe. Anyone can be a fitness fanatic. 😉
Also with this time, I have ten minutes of warm up and cool down, so my workout technically was about 30 minutes total.
Total Time: 41:08 minutes
Total Cals: 350 cals
Max HR: 173 bpm
Avg HR: 139 bpm (70% of MAX hr. Right where I want to be)
Tuesday – Back/Arms/Abs/Cardio
Warm up – stretching, 2 minute walk, 3 minute run @ 6.0 mph
- Close Grip Pulldown 4 x 8, 60#, 75#, 75#, 60# x 10
- Hyperextensions: 4 x 10, 5#, 10#, 10#, 20#
- DB Row on Flat Bench 4 x 8, 20#, 25#, 30#, 25# x 10
- Wide Grip Pulldown 4 x 8, 75#, 60#, 60#, 60# (last exercise and I was totally burnt)
- Close Grip Seated Cable Row 4 x 8, 60#, 75#, 75#, 75#
- DB Front Raises 10# x 2 x 10
- DB Curls 10# x 2 x 10
- Decline Situps 1 x 15, 10# x 1 x 15, 20# x 1 x 10
- Captains Chair Leg Ups: 4 x 15
- Cable Crunches w/Twists: 4 x 30 (15 twists, 15 regular), 50#, 50#, 50#, 60# x 15
- Step Climber 10 minute total. 30s intervals till I hit lvl 16 with 1 minute rest in between
Total Time: 1:15:43 minutes
Total Cals: 554 cals
Max HR: 171 bpm
Avg HR: 128 bpm
I was pretty pumped over this workout. I felt really good overall and had a lot more energy than I thought I would since I’m sore from Sunday. I powered through the weights which was weird. I took minimal rest keeping it to one minute only but I was pulling stronger weight than last week! I’m going to keep the sets at 4 x 8 throughout next week as well, hopefully adding more weight to it. It sucks with the cable exercises because after 60# my gym’s cables skip to 75#, 90#, etc. But I guess I just have to push myself to keep picking up the heavy weight even if I can’t fully do the 8 reps.
I had fun doing the intervals on the step climber, although that machine kills me everything. I felt the lactic acid tightening my legs like crazy. I was only doing 30s intervals of harder lvls (11-16) but I know I can build that up till I hit higher lvls without wanting to throw up.
Tonight is a walk with my dog and some yoga. I need to get more stretching in because my legs really need it, as well as my back.
Tomorrow is going to be one hell of a workout, but I can’t wait. I’m really looking forward to tire flipping!
Wednesday – Outdoor AM Workout
Okay so today changed a lot. At first I was going to go to my old middle school again to do tire flipping and bleachers, but then I woke up very sore and tired still. So I got up around 6am and stretched. I then somehow wandered upstairs and fell asleep till 8..haha. So I know the team is on the field by now so then I looked at my workouts and realized last week I never took a day off..well a full day off. I know I was sick, but I still did some cardio/workout on each day. So I thought “Hmm..maybe today would be a good day to take off since its nice out.” THEN I wrote that I was going to run 5 miles…which might have been an ambitious moment for me. Then I went back to wanting to take a day off….BUT since I’m the queen of changing plans, I got to thinking: I have four old tires out back.
So I researched interesting ways to work out with tires. I had two types of tires: One smaller, lighter, regular car tire. Another was thicker, made for bigger vehicles with a rim on it.
So here was my 50 minute workout:
- 160 tire flips (the heavier one with the rim)
- 50 tire squats (body squats on the tire)
- 50 tire squat jumps (just squat jumping on and off tire)
- 50 tire press & throws (smaller tire)
- 50 tire sumo runs (just running on tire)
- 20 tire pulls (this was hard with gloves and a small ass rope. I used the bigger tire and rim too)
- 100 overhead tire throws (without rim)
- 50 ladder runs (jogging back and forth on the outside of the ladder)
Total Time: 52:18 minutes
Total Cals: 410 cals
Max HR: 157 bpm (79%)
Avg HR: 133 bpm (67%)
I love working outside of the gym sometimes because it makes me look forward to getting back into the gym to focus on weights and interval training. I’ve been looking at other weights to use weights in a fun challenging ways. I been putting together new routines for the coming weeks when I can’t be doing regular weight lifting in the gym too much because time. So I’ve been putting together exercises and routines that incorporate every part of my body plus getting in a heart pounding workout all in one. I’ll post this as school gets closer. (eep!)
Also, I’ve been reading a lot of female journals on bb.com and have come across some who are using HR monitors like mine. I’ve noticed that their calorie burning is higher than mine in shorter amount of time. Take today for instance. I did a constant amount of work for 50 minutes, and I only burned 400 cals? Yet some women burn 700 in 45 minutes? My heart rate doesn’t shoot up as it use to anymore, except on the step climber, but it climbs at a slower pace and recovers faster. UGH.
Today I’m doing lots of laundry and cleaning and moving shit around. I have neglected my duties for the past couple of days because of the heat so now that we have a break from the gross humidty, I can keep my damn windows open and get some shit done.
I found my rolling pin! YAY So I have been using it periodically to get rid of my sore legs. Also my shoulders are tight and sore from today..hopefully they feel better tomorrow because I do NOT want to skip them. They are the weakest part of my body. ARGH.
Thursday – Chest/Shoulders/Abs/Cardio
- DB Front Raises 3 x 10 – 10#
- Standing DB Arnold Press 4 x 8 – 15#, 20#, 20#, 20#
- Bent Over Lateral Raise 4 x 8 – 5#, 5#, 10#, 10#
- Cable EZ Bar Upright Row 4 x 8 – 30# x 1 x 10, 40# x 1 x 8. 50# x 1 x 8, 60# x 1 x 8
- Pec Dec: 4 x 8, 50#
- Incline DB Chest Press 3 x 8 – 20#, 25#, 25#
- Decline DB Chest Press 3 x 8 – 20#, 25#, 25#,
- Smith Machine Bench Press 3 x 8 – 30#, 40#, 40#
- Cable Crunches 50# x 2 x 20, 60# x 2 x 12
- Double Crunches 4 x 25
- Decline Weighted Situps: 5# x 1 x 15, 10# x 2 x 15, 15# x 1 x 15
12 minute run:
2 minutes @ 0% incline @ 5.5mph
3 minute @ 5% incline @ 6 mph
1 minute @ 0% incline @ 3.5 mph
2 minutes @ 1% incline @ 7.0mph
1 minute @ 0% incline @ 5.5 mph
1 minute @ 1% incline @ 7.5 mph
1 minute @ 0% incline @ 5.5 mph
1 minute @ .5% incline @ 8.0 mph
Total Time: 1:25:26 minutes
Total Cals: 400 cals
Max HR: 167 bpm (84%)
Avg HR: 109 bpm (55%)
Today was alright. I wasn’t where I wanted to be as far as energy and strength. I felt pretty weak actually struggling with the 25#s. I was expecting the 30s to be lighter but they were like dead weight. I’m thinking its because I ate about an hour and a half before the gym..usually I eat and 30 minutes later I’m in the gym. So I guess for Sunday I’ll make sure I do that. I’m also pretty sore..I’m really looking forward to my off day on saturday and a nice cheat meal. I’ve been doing really good with my diet and I’m pretty happy so after two weeks I’m going to have a normal cheat meal.
Tomorrow is going to be a really tough workout to get through. I’m going to make sure I get a nap in today along with a goodnights rest. I really want to be rested and kick ass tomorrow.
Diet today will be lower in carbs and higher in fats/proteins (200 grams!) so I’m pretty excited!
Friday – Cardio
My tire workout got nixed. The football team was using it and the field soo I had to reroute myself to the boring gym!
Treadmill – 30 minutes
Bike – 10 minutes
Step Climber – 15 minutes
Treadmill cool down – 5 minutes
Total Time: 1:02:29 minutes
Total Cals: 600 cals
Max HR: 178 bpm (89%)
Avg HR: 148 bpm (74%) <– hell yeah!
It was really hard to keep it going. All I could think was my day off tomorrow. I can’t wait, no working out! Just stretching, rest, and possibly a cheat day. 🙂 Then its LEG DAY!!!
Okay so friday night was actually my cheat night. BUT I didn’t pretty good with it. I had about 7 chocolate chip cookies (16g of fat), 2 peanut butter and chocolate cookies (8g of fat) and a double chocolate klondike bar (14g of fat, 240cals total). I went out to a great italian resturaunt last night and got one LARGE shrimp, 1 big garden salad with no dressing, broiled plain chicken and water. Soo..I had a chance to REALLY blow my diet, but I didn’t. 🙂
Saturday – Day off/Low Cal Day
Today is food shopping, stretching, and workout planning along with a few hours of work later. My cals for the day will be an experiment. Its going to be about a 1400 cals day since I’m not training. I just want to see how I feel throughout the day. Since tomorrow will be a higher carb day, I’m going to keep things lower than 90g today.
Sunday – Day off
Yeah I know, I’m lame. I actually have no excuse for taking today off. I wanted to hit the gym, but I had a lot of shit to do and work today till 6:30. My gym closes at 7..
My diet was fine today though, so I’m not really worried. I thought about doing legs at home today, but I really want to kick ass on leg day so I’m going to do that tomorrow at the gym along with shoulders, abs and cardio (i know). Since this week is the last week to work out, its going to be an intense one workout wise.
So I’ll post this weeks cals and times tomorrow when my watch updates for me. In the mean time I’m going to post up this coming week’s schedule.