Usually on my way home, I think up a workout. I know, I don't give it much planning, but its better than nothing. Other days, I can't get a plan made (brain gets fried by the end of 15 hours, for example). Those days, I do whatever comes to mind.
Yesterday: 50 reps of each
burpees
skaters
pushups
russian twists
cable punch
mountain climbers
swimmers
situps
Then 2 minutes of plank (not in a row).
As an aside, the weather here has been delightful. Today: Mid 70's and enough breeze to be comfortable. I'm pretty sure the weather here is among the best in the country overall. It still does not make me miss WI any less though!! Guns, you said in an earlier post that it was the start of spring there . . . its been spring here for about a month. I have worked out outdoors much more often than I ever did in WI. The neighbors only stare a little when I'm throwing Dballs around and sprinting up and down the lawn :)
Saturday, April 19, 2008
Friday, April 18, 2008
Long Week
I've been working out inside the last couple days because its been rainy out, and its nice to workout at the office around my coworkers sometimes.
Today: 1o minute warm up on the treadmill
5 rounds of:
10 90-degree assisted chins
10 thrusters (squat and overhead press) with 2x25lb dumbbells
10 pushups
30 situps
0.3 miles on treadmill
Yesterday (quick workout b/c I had limited time)
10 min on treadmill
3 rounds of:
25 pushups
10 lat pulldowns
10 min on treadmill
Wednesday:
35 minute run through my neighborhood
Today: 1o minute warm up on the treadmill
5 rounds of:
10 90-degree assisted chins
10 thrusters (squat and overhead press) with 2x25lb dumbbells
10 pushups
30 situps
0.3 miles on treadmill
Yesterday (quick workout b/c I had limited time)
10 min on treadmill
3 rounds of:
25 pushups
10 lat pulldowns
10 min on treadmill
Wednesday:
35 minute run through my neighborhood
Wednesday, April 16, 2008
Prison!
Spring is FINALLY here!
Yesterday I biked for an hour outside, yay
Today I did a 7-1 Prison Workout of Push-ups, 90 deg asst chins, Frt Squats, and Power Wheel Leg Curls.
Also did a 20,15,10, 5 of Power Wheel Rollouts and then 10 Alt. Pauses.
Then rode exercise bike for 20 minutes with 10 minutes of Indian Clubs for cool down.
It was a 4 star workout that was fun, felt good and I was done in an hour!
Yesterday I biked for an hour outside, yay
Today I did a 7-1 Prison Workout of Push-ups, 90 deg asst chins, Frt Squats, and Power Wheel Leg Curls.
Also did a 20,15,10, 5 of Power Wheel Rollouts and then 10 Alt. Pauses.
Then rode exercise bike for 20 minutes with 10 minutes of Indian Clubs for cool down.
It was a 4 star workout that was fun, felt good and I was done in an hour!
Tuesday, April 15, 2008
oh, the irony
I was just sweating through a workout (which I'm feeling today big-time) and I thought that I'd love to share. I was going to email it, but then K-smash sent out that email telling us the blog was back alive!
Anyhow, yesterday was clean-squat-presses (pyramid-style):
30 reps with 20#
20 reps with 40#
10 reps with 60#
(lie on floor panting for several minutes)
10 reps with 60#
20 reps with 40#
30 reps with 20#
The light reps gave me a chance to do faster sets. The 20# was a perfect warmup/cooldown. I did no other warmup and felt great. The heavier sets really hurt!
Now, to bring you up to speed on my (lack of) condition:
still working 80hrs/wk average. last week logged 100hours at work. phew! So I do not workout every day, and sometimes all I do is a little light jog, or walk/jog combo. Depends on my energy level, etc. I rarely spend more than 30-45 minutes on a workout. My core strength and balance need mucho help. You would not recognize my weakling self . . . its sad really, but I try not to think about how far I've fallen.
Anyhow, yesterday was clean-squat-presses (pyramid-style):
30 reps with 20#
20 reps with 40#
10 reps with 60#
(lie on floor panting for several minutes)
10 reps with 60#
20 reps with 40#
30 reps with 20#
The light reps gave me a chance to do faster sets. The 20# was a perfect warmup/cooldown. I did no other warmup and felt great. The heavier sets really hurt!
Now, to bring you up to speed on my (lack of) condition:
still working 80hrs/wk average. last week logged 100hours at work. phew! So I do not workout every day, and sometimes all I do is a little light jog, or walk/jog combo. Depends on my energy level, etc. I rarely spend more than 30-45 minutes on a workout. My core strength and balance need mucho help. You would not recognize my weakling self . . . its sad really, but I try not to think about how far I've fallen.
Monday, April 14, 2008
Run in the sun
Saturday: warm up on the treadmill (it was SNOWING outside! Grrr!)
Several sets of lat pull-downs and weighted pushups, back and forth. Then barbell cleans with 95 lbs. A little more running at the end.
Sunday: Ran about a mile to warm up, then several sets of squats and deadlifts, and topped off by weighted situps on an incline.
Today: about 4 miles with two of my coworkers on a nice, hilly, urban course.
My most important goal right now: I need to nail pullups. I NEED to nail my pullups. I am SOOOO close.
Be strong, and be safe!
Several sets of lat pull-downs and weighted pushups, back and forth. Then barbell cleans with 95 lbs. A little more running at the end.
Sunday: Ran about a mile to warm up, then several sets of squats and deadlifts, and topped off by weighted situps on an incline.
Today: about 4 miles with two of my coworkers on a nice, hilly, urban course.
My most important goal right now: I need to nail pullups. I NEED to nail my pullups. I am SOOOO close.
Be strong, and be safe!
Saturday, April 12, 2008
Catching Up
Yuppers - we're back!!
So I worked out today. I think I am going to be sooooo sore tomorrow! I warmed up with a run on the treadmill because it was pretty crappy weather outside. Then I did several sets of lat pull-downs, weighted pushups, and shoulder presses with dumbbells.
Thursday I did sets of running, regular pushups, KB snatches, KB swings.
Earlier this week DH and I went running twice.
Now that I'm out of training and back in the real world, I definitely want to try and keep myself motivated to train hard, so this should help. Be strong!
So I worked out today. I think I am going to be sooooo sore tomorrow! I warmed up with a run on the treadmill because it was pretty crappy weather outside. Then I did several sets of lat pull-downs, weighted pushups, and shoulder presses with dumbbells.
Thursday I did sets of running, regular pushups, KB snatches, KB swings.
Earlier this week DH and I went running twice.
Now that I'm out of training and back in the real world, I definitely want to try and keep myself motivated to train hard, so this should help. Be strong!
Monday, April 07, 2008
Tough Chicks are Back!
Hey Everyone!
I just talked to K-Smash and it inspired me to write a post and start blogging again!
I injured my shoulder last summer and had to tone down my training a bit!
I am doing the AIDS ride this summer and have been training for that. Saturday I went for a bike ride and yesterday I did an easy 5x5 with the 16ks. Bent over rows and presses. I also went for a long walk.
I have been swinging Indian Clubs to rehab my shoulder and I really like them!
Okay, more later!
I just talked to K-Smash and it inspired me to write a post and start blogging again!
I injured my shoulder last summer and had to tone down my training a bit!
I am doing the AIDS ride this summer and have been training for that. Saturday I went for a bike ride and yesterday I did an easy 5x5 with the 16ks. Bent over rows and presses. I also went for a long walk.
I have been swinging Indian Clubs to rehab my shoulder and I really like them!
Okay, more later!
Thursday, January 17, 2008
Anyone out there?
Hey!
I've been out of sorts, not working out, for months! I won't go into details, but sometimes I need to stop in order to go forward, so stop was what I did. I'm back into dancing again, trapeze, again, and discovering that I didn't lose as much strength as I had expected, so that was a pleasant surprise. I have gained weight, so my challenge these next few months is to get that off! I don't know if I'll post here or not each day. I think I may. Hope you're all enjoying winter!
I've been out of sorts, not working out, for months! I won't go into details, but sometimes I need to stop in order to go forward, so stop was what I did. I'm back into dancing again, trapeze, again, and discovering that I didn't lose as much strength as I had expected, so that was a pleasant surprise. I have gained weight, so my challenge these next few months is to get that off! I don't know if I'll post here or not each day. I think I may. Hope you're all enjoying winter!
Saturday, October 20, 2007
Getting ready to leave
Well, its been a while. I'm leaving for several months of training on Monday. The last couple months, its been a struggle balancing work, training, and family/friends. I've been working out with K regularly, which has been GREAT. This week, being my last week at the gym and the last week I'll be able to work out with K, I did two workouts a day every day except Thursday.
Here are some of the workouts I did this week:
Variation pushups
Pullups
Overhead squats
Snatches
Row 400 m
Three times through
21 deadlifts with 115 lbs
Run 320 m
Five times through
Alternate between KB cleans and barbell cleans
Sets of 5
Barbell presses, sets of 5
Alternate between tricep pushups and tricep presses with the jungle gym
As many rounds as possible in 10 minutes of 20 box jumps and 15 medball cleans
As many rounds as possible in 10 minutes of 20 pushups and 320 m run
K and I also played around one day with a long nylon strap that she bought at REI. Neither of our gyms have a place for a climbing rope, so we threw it over a squat cage and did those hand-over-hand body row/rope climb things. Then we used it with KBs for swings. We also tied all the KBs with it and pulled them in, across the room. That was fun, except I cut up my hands with the strap. Ouch.
I've been trying to increase my volume of running, but I don't think I've been doing nearly as many pushups and situps as I should. I'll definitely be increasing those while in training. :)
Well, I have no idea what's ahead of me, but I'll try to post my workouts every once in a while. :) Take care, stay in touch, and BE STRONG!
Here are some of the workouts I did this week:
Variation pushups
Pullups
Overhead squats
Snatches
Row 400 m
Three times through
21 deadlifts with 115 lbs
Run 320 m
Five times through
Alternate between KB cleans and barbell cleans
Sets of 5
Barbell presses, sets of 5
Alternate between tricep pushups and tricep presses with the jungle gym
As many rounds as possible in 10 minutes of 20 box jumps and 15 medball cleans
As many rounds as possible in 10 minutes of 20 pushups and 320 m run
K and I also played around one day with a long nylon strap that she bought at REI. Neither of our gyms have a place for a climbing rope, so we threw it over a squat cage and did those hand-over-hand body row/rope climb things. Then we used it with KBs for swings. We also tied all the KBs with it and pulled them in, across the room. That was fun, except I cut up my hands with the strap. Ouch.
I've been trying to increase my volume of running, but I don't think I've been doing nearly as many pushups and situps as I should. I'll definitely be increasing those while in training. :)
Well, I have no idea what's ahead of me, but I'll try to post my workouts every once in a while. :) Take care, stay in touch, and BE STRONG!
Saturday, September 22, 2007
Happy Weekend!
Still getting over my cold most of the week, but did manage to get in a couple bikerides, and on Friday morning, had an awesome workout... 15/15 for 5 jump rope 1 minute rest 1 minute 4 times alternating between cleans and presses. I used 2 12K kettlebells and did alternating cleans and alternating presses (I saw J doing these Wed. night and had to try it!). I couldn't stay on the time, but did keep up reps of 6 each side, and worked as fast as possible while I did the reps--I guess that's the point with doing alternates.
I'm planning on a FIT workout this weekend and lots of bike riding. It's so pretty out!
I'm planning on a FIT workout this weekend and lots of bike riding. It's so pretty out!
Wednesday, September 19, 2007
Light workout
I did a VERY light workout today. Low reps of:
-Body rows
-One-arm open-up body rows (60 degree)
-One arm pullups (90 degree)
-Dips on bench
-Ring pushups
A little HEY: down dog and thinker.
I woke up feeling tired and with some drainage in the throat. Apparently most people's allergies are out of control right now, so it might be something like that... Be strong!
-Body rows
-One-arm open-up body rows (60 degree)
-One arm pullups (90 degree)
-Dips on bench
-Ring pushups
A little HEY: down dog and thinker.
I woke up feeling tired and with some drainage in the throat. Apparently most people's allergies are out of control right now, so it might be something like that... Be strong!
Tuesday, September 18, 2007
Whooo-hoooo! I passed!
I passed my test! Everything is moving along smoothly now. Today I got stuck full of needles...ok, it was only two shots in each arm....but they hurt.
So between being tired and all my shots, I took today off. Tomorrow I should be meeting with K, so I'll go light.
Be strong!
So between being tired and all my shots, I took today off. Tomorrow I should be meeting with K, so I'll go light.
Be strong!
Saturday, September 15, 2007
Test anxiety
Well, the time has come to test again. I am testing Monday morning. I KNOW I can pass, but I am still very nervous. Why can't I just be calm? I just want this over with!
So here's what I've done to prepare this past week:
Monday: Ran through test at the track at night. I was tired and dehydrated, it was late, and the track was pretty crowded. I also ate too close to testing. But I still got 4 points over what I need to pass. Good deal. 33 consecutive pushups. Only 52 situps in the time allowance, and I think that was because I still had too much food in my stomach.
Tuesday: Over an hour of HEY with K. Every client of mine canceled that day (weird!) which was actually good for me. I also did 100 pushups, ran 4 miles, and a bunch of situps (can't remember how many exactly).
Wednesday: Went running at Town Lake. I did intervals: 4 minutes of running alternating with 2 minutes of walking; covered a total of 4 miles. I did some pushups, and some situps, but not a huge amount.
Thursday: rest
Friday: 3 sets of 30 situps, 100 pushups (in sets of 10 or 15), short run (about 2.5 miles), one sprint across a football field. This was a "dress rehearsal" workout. I wanted to wear what I plan to wear to the test to make sure its comfortable.
Today and tomorrow: rest.
Monday morning...have courage and try to do my best.
I wish I could say that I am calm and confident, but I keep finding myself going over all the possible variables and scenarios that would make this test go wrong. I know its not constructive to do that. But then I spend some time in prayer, and I feel calmer. I need to keep myself in that frame of mind...surrendering myself to prayer.
Here's the one dilemma that I haven't figured out yet. Its hot, so I'm going to wear my comfy running shorts. However, when I do situps in my running shorts, they creep all the way down my legs to my hips. I am going to have a male tester, so he'll be holding my feet down. I'm wondering if I should wear my workout pants over my shorts for the situps and then take them off for the other events? Or just try to not think about it and just wear my shorts?
I'm going to go try to be calm.... :)
Be strong!
Edit: I solved the shorts problem. I got the most comfortable, awesomest compression shorts and soccer shorts today. Totally comfy and full coverage. :)
So here's what I've done to prepare this past week:
Monday: Ran through test at the track at night. I was tired and dehydrated, it was late, and the track was pretty crowded. I also ate too close to testing. But I still got 4 points over what I need to pass. Good deal. 33 consecutive pushups. Only 52 situps in the time allowance, and I think that was because I still had too much food in my stomach.
Tuesday: Over an hour of HEY with K. Every client of mine canceled that day (weird!) which was actually good for me. I also did 100 pushups, ran 4 miles, and a bunch of situps (can't remember how many exactly).
Wednesday: Went running at Town Lake. I did intervals: 4 minutes of running alternating with 2 minutes of walking; covered a total of 4 miles. I did some pushups, and some situps, but not a huge amount.
Thursday: rest
Friday: 3 sets of 30 situps, 100 pushups (in sets of 10 or 15), short run (about 2.5 miles), one sprint across a football field. This was a "dress rehearsal" workout. I wanted to wear what I plan to wear to the test to make sure its comfortable.
Today and tomorrow: rest.
Monday morning...have courage and try to do my best.
I wish I could say that I am calm and confident, but I keep finding myself going over all the possible variables and scenarios that would make this test go wrong. I know its not constructive to do that. But then I spend some time in prayer, and I feel calmer. I need to keep myself in that frame of mind...surrendering myself to prayer.
Here's the one dilemma that I haven't figured out yet. Its hot, so I'm going to wear my comfy running shorts. However, when I do situps in my running shorts, they creep all the way down my legs to my hips. I am going to have a male tester, so he'll be holding my feet down. I'm wondering if I should wear my workout pants over my shorts for the situps and then take them off for the other events? Or just try to not think about it and just wear my shorts?
I'm going to go try to be calm.... :)
Be strong!
Edit: I solved the shorts problem. I got the most comfortable, awesomest compression shorts and soccer shorts today. Totally comfy and full coverage. :)
Wednesday, September 12, 2007
Giving myself a chance...
That's my new motto these days. Had a long weekend in New York and got back yesterday. It was very hot and humid there, and down in the subway it was...hell. I couldn't drink enough water. Even so, had a great time, I looked normal, everyone looked normal, but underneath we were poached. Did the Centure Bikeride around the city on Sunday. My friends and I signed up for the 55 mile ride. We rode 15 miles to the first station in Brooklyn, took a break to have a delicious brunch, caught up with the pack and headed over to Queens and back to Manhattan for about 40 miles. The path was marked on the streets, but streets were not closed. It was not so bad early on, but later in the day there was a lot of traffic. We had fun!!!! New York is beautiful!
Today's workout was 4 x 6 of:
1 arm clean-squat-push press (6 each side) with 20K
regular swings with 36 k
Power wheel rollout alternates.
I did the PW first. I could really feel my core working on the squat and push-presses. We finished with 1 minute holds of:
Incline plane
Prone Mountain
Forward flexion (I used standing rather than wide-angle and thought about seated L while I looked at my feet)
Supine bridge
Feels good! I really mean it about giving myself a chance without trying to force something to happen. It feels nice, light. Of course, I'm no longer distracted by my internal rantings from the fact that I have no control over what happens apart from my own actions. That doesn't feel so easy. But, it helps to workout!
Today's workout was 4 x 6 of:
1 arm clean-squat-push press (6 each side) with 20K
regular swings with 36 k
Power wheel rollout alternates.
I did the PW first. I could really feel my core working on the squat and push-presses. We finished with 1 minute holds of:
Incline plane
Prone Mountain
Forward flexion (I used standing rather than wide-angle and thought about seated L while I looked at my feet)
Supine bridge
Feels good! I really mean it about giving myself a chance without trying to force something to happen. It feels nice, light. Of course, I'm no longer distracted by my internal rantings from the fact that I have no control over what happens apart from my own actions. That doesn't feel so easy. But, it helps to workout!
Thursday, September 06, 2007
Good workout
I had a good workout day today...perfect for preparing for the fitness test.
K and I took turns doing pullups - I did singles, and she did sets of 2 or 3. I had to start with my feet on a box, and I am doing the narrow grip with my hands facing each other. I still can't come close with the overhand grip. Then I did a set of weighted pushups with 25 or 35 lbs on my back, and then we'd run a lap together. We did this circuit 4 times...then I did an extra set of pushups, and we did some HEY. I LOVE having someone to do HEY with!
By the end of the workout, I had done 20 pushups with 25 lbs on my back, and 30 pushups with 35 lbs, probably about 20 pullups, and ran 5 laps.
Later in the day, I went for a 20 minute run, followed by one set of 60 situps, and two sets of 30 situps.
I'm still a little stressed about whether or not I am ready for the test. I keep bashing myself and telling myself that I should've worked harder over the past year. I know its ridiculous. I know I can do it... I need to practice being positive and mentally strong too.
Be strong!
K and I took turns doing pullups - I did singles, and she did sets of 2 or 3. I had to start with my feet on a box, and I am doing the narrow grip with my hands facing each other. I still can't come close with the overhand grip. Then I did a set of weighted pushups with 25 or 35 lbs on my back, and then we'd run a lap together. We did this circuit 4 times...then I did an extra set of pushups, and we did some HEY. I LOVE having someone to do HEY with!
By the end of the workout, I had done 20 pushups with 25 lbs on my back, and 30 pushups with 35 lbs, probably about 20 pullups, and ran 5 laps.
Later in the day, I went for a 20 minute run, followed by one set of 60 situps, and two sets of 30 situps.
I'm still a little stressed about whether or not I am ready for the test. I keep bashing myself and telling myself that I should've worked harder over the past year. I know its ridiculous. I know I can do it... I need to practice being positive and mentally strong too.
Be strong!
Wednesday, September 05, 2007
Freaking out
Yesterday: workout with K
3 rounds of:
6 turkish getups each side
6 windmills each side
6 pistols each side
And, of course, more HEY.
Today: no workout - I was planning on it but didn't feel so great, so I thought it might be better to take an extra day of rest and workout hard tomorrow.
I may have to retake the fitness test in a little less than two weeks. I'm freaking out about it. I am really nervous. I am trying to convince myself that I am totally fitter and stronger than I was in 05 when I failed it, and I know I am, but the whole thing still makes me nervous.
Meeting K for another workout tomorrow. Also planning on weighted pushups and tons of situps on my own...maybe a short run too.
3 rounds of:
6 turkish getups each side
6 windmills each side
6 pistols each side
And, of course, more HEY.
Today: no workout - I was planning on it but didn't feel so great, so I thought it might be better to take an extra day of rest and workout hard tomorrow.
I may have to retake the fitness test in a little less than two weeks. I'm freaking out about it. I am really nervous. I am trying to convince myself that I am totally fitter and stronger than I was in 05 when I failed it, and I know I am, but the whole thing still makes me nervous.
Meeting K for another workout tomorrow. Also planning on weighted pushups and tons of situps on my own...maybe a short run too.
5 X 5 for 3
That was this morning's workout... I woke up super early, had b-fast, dropped off some videos, got to the gym, did 5 sets of 5 reps of:
Chin ups
Push-ups (feet on high (mid thigh) box)
step ups (onto same high box).
Not too heavy. Felt good.
Went for a easy walk/run last night just to unwind and cool off so I didn't want to over do it this morning. Usually 5 x 5 is a hard workout, so I'm glad I took it light on this one.
Went home to clean out my gutters. With all the rain we had, I know they were blocked up, but I didn't want to climb up there this last weekend, I just couldn't make myself do it, but quick and easy right before getting ready for work was fine.
That's all I got! Don't waste your pretty being weak!
Chin ups
Push-ups (feet on high (mid thigh) box)
step ups (onto same high box).
Not too heavy. Felt good.
Went for a easy walk/run last night just to unwind and cool off so I didn't want to over do it this morning. Usually 5 x 5 is a hard workout, so I'm glad I took it light on this one.
Went home to clean out my gutters. With all the rain we had, I know they were blocked up, but I didn't want to climb up there this last weekend, I just couldn't make myself do it, but quick and easy right before getting ready for work was fine.
That's all I got! Don't waste your pretty being weak!
Tuesday, September 04, 2007
Back to work...
Had a good weekend. Friday was toasted and started to workout then left. Saturday had a terrific workout FIT, of Prison countdown from 10 to 1 on:
lunges
sit n reach
sprints (count lengths of floor)
burpees
Then yoga. Road my bike to and from the gym, so that added a little more activity as well. I was done.
Sunday took a long bike ride early in the morning. It was beautiful!
Took Monday off.
Today, went in for FIT and did a j-rope workout by myself:
2000, the 50 sit ups holding a 16 k over my chest (this one's for you K-smash!).
Be mighty! Be strong!
lunges
sit n reach
sprints (count lengths of floor)
burpees
Then yoga. Road my bike to and from the gym, so that added a little more activity as well. I was done.
Sunday took a long bike ride early in the morning. It was beautiful!
Took Monday off.
Today, went in for FIT and did a j-rope workout by myself:
2000, the 50 sit ups holding a 16 k over my chest (this one's for you K-smash!).
Be mighty! Be strong!
Monday, September 03, 2007
Happy Labor Day
Yesterday - went for a 2 or 3 mile jog with DH. We stopped at the pullup bar in the park to do a few pullups too.
Today - went to the track to run some sprints and a couple hill runs. I kept putting off eating because I was planning on sprinting, but then I didn't realize how much time had passed before I actually got to the track...so I was STARVING. My sprints went OK, but I only did 100s and 200s. It was a little frustrating. Well, actually,at the time I was there, I was really frustrated. I think it was because I was so hungry.
That's for today. :)
Today - went to the track to run some sprints and a couple hill runs. I kept putting off eating because I was planning on sprinting, but then I didn't realize how much time had passed before I actually got to the track...so I was STARVING. My sprints went OK, but I only did 100s and 200s. It was a little frustrating. Well, actually,at the time I was there, I was really frustrated. I think it was because I was so hungry.
That's for today. :)
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