Bleh - the weather, my workout, the traffic. All of it. What a cruddy day. The weather is absolutely miserable and I am already dreading my commute home from work.
Last night I stayed up way past my bedtime doing a "guests are coming to stay" clean-up. So the apartment is definitely cleaner, if not clean. Then I had to get up earlier than normal because I knew I had a long workout this morning - it included by strength training and swimming. Strength training today consisted of core muscle work, which I always hate because I may have the weakest core muscles on this planet. That took about 20 minutes because I flew through it - it really should have taken around 30+. Then I jumped in the pool. It was supposed to be a 60 min swim including the warm-up and cool down, but about 40 minutes into I started to feel super queasy. I think that I was just hungry and the swim drills that I was doing were making me a bit dizzy (they involved a bunch of twisting in the water). I had to quit because I really did not want to have to tell the old man at the desk that I had puked in the pool. I figured 40 minutes was good, even if it wasn't the whole workout. I guess I need to figure out something better to eat before swimming because I always get hungry when I swim. I usually eat nothing at all before I work out, but as my volume and duration increases, I am going to have to eat something. This morning I ate half of a clif bar. I don't know if that made me queasy or if I should have eaten the other half too in order to stave off the hunger. This whole process really is going to involve a lot of trial and error.
Here's the workout:
Core Muscle Strengthening - actually maybe instead of describing the workouts I'll post a link with the pictures. Anyway - this portion of my workout involved trying to figure out how to do the exercises with really weak muscles and modify them so that I could do them.
Swimming
5 min - freestyle warm-up
15 min - balance drills with fins
15 min - extension drills with fins
10 min - stroke drills without fins
Then I was supposed to do 5 more minutes of stroke drills, 5 min freestyle swim, 5 min cool-down of non-freestyle
To be perfectly, these drills seemed like a waste of time. First of all, because the pool is so short, I don't have time to get much done with fins on before I am turning around. Second, I a fairly good technical swimmer. Heck, I used to teach swim lessons. I'm not saying I'm great, but a lot of these drills were a bit too basic. I pictured them being better for someone who has trouble breathing to the side or lifts their head out of the water or etc. The stroke drills are helpful drills that I used to do when I swam, but I guess they just stunk today because by then I wasn't feeling so good. We'll see - I hope future swim workouts on the training program are better.
Showing posts with label Workouts - Strength Training. Show all posts
Showing posts with label Workouts - Strength Training. Show all posts
Friday, May 15, 2009
Wednesday, April 1, 2009
Getting Back on Track
I'm back!
Never fear - despite my laziness with blogging, I have not been lazy with workouts. On the other hand, I've definitely been letting myself slip on the food department. This past week has been a long lesson in the distractions and frustrations of life.
In my life outside of being a soon-to-be triathlete, Hubs and I are trying to get ready for our big move out East. Next week we are visiting our new city so that Hubs can compete in a rowing race. While we are out there, we want to look at housing. The problem is that we are in the middle of the buying our first home vs. renting an apartment debate. We are trying to move forward with buying, but the process is overwhelming and that has been consuming my life recently. Hopefully, I will be able to get back into the blogging routine and keep all of you updated on the move and etc. Also, because I know that a couple of you (or maybe all of you) know Hubs, I'll keep you posted on his racing season - I think it is going to be a good one! If I am ever MIA for longer than I should be, feel free to call me and keep me going. Life's unexpected-s can make it a tough journey at times.
Two weekends ago, I went back to my hometown to visit my family. It was wonderful to see them but two bad things happened while I was there. First, my knee really flared up and has been sore to painful since then (more on this in a minute). Second, I abandoned my honesty with food policy. This caused most of the weight that I had lost (I had been doing really well) to come back, and made me super frustrated. I really have to learn that food is not always a reward or something that I just "deserve." I need to learn to pick the sweet or treat that I really want, rather than just eating all of it. My family in general is bad with food, and it is really hard to be good around them. The problem is that I gained the weight while I was home and then said screw it, continuing to indulge in way too many sweets. I need to resolve to getting back to honesty. I felt better and was happier when I was doing it and I need to get back to it.
So - workouts. At least I've been good here. I've been trying to take it easy on my knee, especially last week. I swam four days last week and lifted once. Then I took off both Saturday and Sunday, and by Sunday afternoon my knee was feeling great. I was really please with my progress and decided to get back to my regular schedule and trying to pick up the intensity again.
Monday I lifted, as per usual on Mondays. I did a 10 minute warm-up and my normal lifts (I can't remember the specifics at this point in time). By the afternoon my knee was tired and by evening it was sore and tired, but not painful.
Tuesday I hit the stationary bike for 40 minutes. Resistance set at 4, and nothing special. Just a low cardio sweat. It was a great ride and my knee felt good the whole ride and all day long. Well, until I fell off the bottom stair at work into the wall. Then my knee started hurting again. I was so ticked. I hate when I do stupid things like that.
This morning, the knee felt like it was up to a decent workout. Right now, as I sit here, my knee is achey and sore. I don't know if I would call it "pain."
Wednesday's Workout - 8 out of 10. Good sweat and felt good.
20 minute warm-up walk at 3.5 and level 2-2.5 incline.
leg stretches for hamstrings (incidentally this feels 'good' for my knee - it doesn't really feel good, but it feels like it is needed)
3 x 1 min wall sits
3 x 15 each leg - inner and outer leg lifts while laying down
3 x 15 supermans
3 x 12 modified push-ups
3 x 20 double leg calf raises
3 x 10 seated rows with stretch-band
3 x 10 double-handed DB overhead tricep, 15
3 x 20 hand to knee on stability ball
PS - I picked up my new bike today! I am so excited and I can't wait to ride it this weekend. I'll post pictures as soon as I can.
Never fear - despite my laziness with blogging, I have not been lazy with workouts. On the other hand, I've definitely been letting myself slip on the food department. This past week has been a long lesson in the distractions and frustrations of life.
In my life outside of being a soon-to-be triathlete, Hubs and I are trying to get ready for our big move out East. Next week we are visiting our new city so that Hubs can compete in a rowing race. While we are out there, we want to look at housing. The problem is that we are in the middle of the buying our first home vs. renting an apartment debate. We are trying to move forward with buying, but the process is overwhelming and that has been consuming my life recently. Hopefully, I will be able to get back into the blogging routine and keep all of you updated on the move and etc. Also, because I know that a couple of you (or maybe all of you) know Hubs, I'll keep you posted on his racing season - I think it is going to be a good one! If I am ever MIA for longer than I should be, feel free to call me and keep me going. Life's unexpected-s can make it a tough journey at times.
Two weekends ago, I went back to my hometown to visit my family. It was wonderful to see them but two bad things happened while I was there. First, my knee really flared up and has been sore to painful since then (more on this in a minute). Second, I abandoned my honesty with food policy. This caused most of the weight that I had lost (I had been doing really well) to come back, and made me super frustrated. I really have to learn that food is not always a reward or something that I just "deserve." I need to learn to pick the sweet or treat that I really want, rather than just eating all of it. My family in general is bad with food, and it is really hard to be good around them. The problem is that I gained the weight while I was home and then said screw it, continuing to indulge in way too many sweets. I need to resolve to getting back to honesty. I felt better and was happier when I was doing it and I need to get back to it.
So - workouts. At least I've been good here. I've been trying to take it easy on my knee, especially last week. I swam four days last week and lifted once. Then I took off both Saturday and Sunday, and by Sunday afternoon my knee was feeling great. I was really please with my progress and decided to get back to my regular schedule and trying to pick up the intensity again.
Monday I lifted, as per usual on Mondays. I did a 10 minute warm-up and my normal lifts (I can't remember the specifics at this point in time). By the afternoon my knee was tired and by evening it was sore and tired, but not painful.
Tuesday I hit the stationary bike for 40 minutes. Resistance set at 4, and nothing special. Just a low cardio sweat. It was a great ride and my knee felt good the whole ride and all day long. Well, until I fell off the bottom stair at work into the wall. Then my knee started hurting again. I was so ticked. I hate when I do stupid things like that.
This morning, the knee felt like it was up to a decent workout. Right now, as I sit here, my knee is achey and sore. I don't know if I would call it "pain."
Wednesday's Workout - 8 out of 10. Good sweat and felt good.
20 minute warm-up walk at 3.5 and level 2-2.5 incline.
leg stretches for hamstrings (incidentally this feels 'good' for my knee - it doesn't really feel good, but it feels like it is needed)
3 x 1 min wall sits
3 x 15 each leg - inner and outer leg lifts while laying down
3 x 15 supermans
3 x 12 modified push-ups
3 x 20 double leg calf raises
3 x 10 seated rows with stretch-band
3 x 10 double-handed DB overhead tricep, 15
3 x 20 hand to knee on stability ball
PS - I picked up my new bike today! I am so excited and I can't wait to ride it this weekend. I'll post pictures as soon as I can.
Wednesday, March 11, 2009
Coffee Please
At this very moment, I am sitting at my desk feeling mildly comatose. I am exhausted. I didn't sleep well. I worked out hard. I just now went to get a cup of our lovely "house brew" at work. (Doesn't calling it a "house brew" make it seem way more awesome than office coffee. Though, I actually like our coffee - probably because it is mild.)
Waking up earlier is paying off. I am definitely getting in some longer workouts, or at the very least not feeling like I am totally rushed.
Today I did strength training, as per usual on Wednesday mornings. Plus I did a 15 min warm-up ride on the bike. My left knee is hurting again. Not bad, but definitely hurting with certain movements (ie: stepping up). I wonder if it is the bike. Maybe next time I will put the bike seat one notch higher to see if that helps. I give today's workout an 8.5 out of 10. I did some new lifts, had a nice heart rate and convinced myself to do the 15 minute warm-up because I had time.
Total Workout Duration: 55 minutes
15 minute warm-up ride on bike at level 3, approx. 90 rpm. Got a nice sweat going and felt good to go afterwards.
Hamstring and lower back stretches.
Tried to do weighted step-ups but my left knee wasn't having it - instead, I did unweighted rapid step-ups, with both feeting hitting the step. 4 x 20 (alternating starting leg).
3 x 12 modified push-ups
3 x 10 lat pull-downs - 50
2 x 20 double leg calf raises
superset
3 x 10 - I forget what these are called - using DB, hands starting at sides and
pull straight up in front of chest - 10
3 x 10 - forearm curls - 10
20, 20, 14 - arm to knee on stability ball (it was supposed to be 3 x 20, but not quite there yet)
3 x 10 supermans on floor both arms and legs at same time
superset
per each leg:
3 x 15 - outer leg lifts on side, head on floor
3 x 15 - inner leg lifts on side, head propped up
Waking up earlier is paying off. I am definitely getting in some longer workouts, or at the very least not feeling like I am totally rushed.
Today I did strength training, as per usual on Wednesday mornings. Plus I did a 15 min warm-up ride on the bike. My left knee is hurting again. Not bad, but definitely hurting with certain movements (ie: stepping up). I wonder if it is the bike. Maybe next time I will put the bike seat one notch higher to see if that helps. I give today's workout an 8.5 out of 10. I did some new lifts, had a nice heart rate and convinced myself to do the 15 minute warm-up because I had time.
Total Workout Duration: 55 minutes
15 minute warm-up ride on bike at level 3, approx. 90 rpm. Got a nice sweat going and felt good to go afterwards.
Hamstring and lower back stretches.
Tried to do weighted step-ups but my left knee wasn't having it - instead, I did unweighted rapid step-ups, with both feeting hitting the step. 4 x 20 (alternating starting leg).
3 x 12 modified push-ups
3 x 10 lat pull-downs - 50
2 x 20 double leg calf raises
superset
3 x 10 - I forget what these are called - using DB, hands starting at sides and
pull straight up in front of chest - 10
3 x 10 - forearm curls - 10
20, 20, 14 - arm to knee on stability ball (it was supposed to be 3 x 20, but not quite there yet)
3 x 10 supermans on floor both arms and legs at same time
superset
per each leg:
3 x 15 - outer leg lifts on side, head on floor
3 x 15 - inner leg lifts on side, head propped up
Wednesday, March 4, 2009
Short and Sweet
Short and sweet is in reference to this post rather than my workout. I am exhausted after a long day at work - so just a little bit about my workout.
Overall a 8 out of 10. If I had moved faster, I could have done a couple more exercises, but I worked up a good sweat and got there earlier - b/c I set my alarm for 5:45 this morning.
Total duration - approx. 50 min.
5 min warm-up on treadmill at 2.5 incline and 3.5 speed
stretching
3 x 20 step-ups - 12, 12, 12
walking lunges
3 x 10 bench press - 15, 15, 15 (could feel the soreness from Monday)
3 x 10 lat pulldown - 50, 50, 50
3 x 10 shoulder trio - 5, 5, 5
3 x 20 supermans on stability ball
2 x 20 crunches on stability ball (still can't believe how much I hate simple crunches)
I feel like I did something else - but I can't think of what it would have been.
Overall a 8 out of 10. If I had moved faster, I could have done a couple more exercises, but I worked up a good sweat and got there earlier - b/c I set my alarm for 5:45 this morning.
Total duration - approx. 50 min.
5 min warm-up on treadmill at 2.5 incline and 3.5 speed
stretching
3 x 20 step-ups - 12, 12, 12
walking lunges
3 x 10 bench press - 15, 15, 15 (could feel the soreness from Monday)
3 x 10 lat pulldown - 50, 50, 50
3 x 10 shoulder trio - 5, 5, 5
3 x 20 supermans on stability ball
2 x 20 crunches on stability ball (still can't believe how much I hate simple crunches)
I feel like I did something else - but I can't think of what it would have been.
Monday, March 2, 2009
Quivering Arms
I'm definitely getting stronger, and that makes me super psyched. I love lifting - I have from the moment that I was first introduced to it my freshman year of college when I started rowing. I love how it feels when you are doing it. I love how your muscles feel used and tired afterwards. I love the results I see in my performance of physical activity and in my daily life.
I'll never forget the first time I did squats. It was in our university varsity gym. I couldn't squat the 45 pound bar. I don't think that the guy who was training us actually believed that I couldn't do it. He was trying to teach us proper technique with the standard bar, which was fine for the girls who had been athletes previously, but I had been a bump on a log. I had swam two years in high school, but even that was a year removed. I could barely do it - I can hardly imagine what I looked like. But I still vividly remember the aftermath. I could NOT move. I hurt to stand, to lay, to walk, to climb stairs. To this day, after four years of competitive rowing and multiple sports-related injuries, I have never hurt that bad again. I remember having to pee so bad, but I didn't know if I could actually sit down on the toilet to pee. It seemed so far away. And getting back up was just as bad. It was miserable. Perhaps the reason that I remember it so clearly is that I have never returned to that point, even though I haven't really lifted since college. I am proud of myself for that.
I did good things for my body and I firmly believe that lifting is an important element to any exercise program. If properly and intelligently use, I believe that it can be the best tool for preventing injury. That's why I continue to emphasize it now, even though I really should be spending more time building up my cardio ability. Back in my glory days of college, I had several injuries - one per years - fractured ribs, torn cartilage in my ribs, and then a significant lower back / SI joint injury. I still have to deal with my back injury to this day. I believe that all of these injuries likely resulted from poor core strength and limited flexibility. I still lack good core strength and struggle to incorporate it into my workouts because it is hard and it hurts and is one of my least favorite things to do.
About a month ago when I really started lifting again, I tried to do some push-ups. After one, I said "screw this." I couldn't do them anymore. Today I tried again and I did sets of 12, 12, 8. I am so proud of myself! Definitely a big gain in strength and coordination in a month - and it makes me feel like I have some hope of regaining my previous strength. BUT, in the mean time, my poor arms are quivering and are not going to be happy tomorrow! All in all - today's workout gets a 8 out of 10. I made some nice improvements on weights and a broke a sweat. It was a little on the short side though, and I would rather have a bit higher heart rate. Though, part of me wonders if I just sweated more in college because the weight room we used was hotter than heck!
5 min warm-up at 3.5 speed and 2.0 incline on treadmill. (I need to remember to do the incline, it helps on the short warm-ups).
Hamstring and back stretches - preventative measures for my lower back
3 x 10 leg press - 150, 160, 160 - definitely can do 160 for all three sets next time
3 x 10 single leg calf raises - these are so much harder than the double leg!
3 x 10 leg curls - 60, 70, 70 - all three at 70 next time, maybe even 80 for the last set. Hubs says that I need to leg extensions to balance these, so I suppose next week I'll do that. I'll admit that I omit the leg extensions b/c I can never figure out how to properly adjust the machine to make it fit me. I guess I might have to swallow my pride and ask someone - though I'm not really sure anyone would know. (Sometime, I'll take you on a "field trip" to my gym so that you can see what I mean).
modified push-ups - 12, 12, 8 - it was supposed to be three sets of 12, but I can't do it yet
super-set
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 12 over-head triceps (both arms) - 15
2 x 20 crunches on stability ball
I'll never forget the first time I did squats. It was in our university varsity gym. I couldn't squat the 45 pound bar. I don't think that the guy who was training us actually believed that I couldn't do it. He was trying to teach us proper technique with the standard bar, which was fine for the girls who had been athletes previously, but I had been a bump on a log. I had swam two years in high school, but even that was a year removed. I could barely do it - I can hardly imagine what I looked like. But I still vividly remember the aftermath. I could NOT move. I hurt to stand, to lay, to walk, to climb stairs. To this day, after four years of competitive rowing and multiple sports-related injuries, I have never hurt that bad again. I remember having to pee so bad, but I didn't know if I could actually sit down on the toilet to pee. It seemed so far away. And getting back up was just as bad. It was miserable. Perhaps the reason that I remember it so clearly is that I have never returned to that point, even though I haven't really lifted since college. I am proud of myself for that.
I did good things for my body and I firmly believe that lifting is an important element to any exercise program. If properly and intelligently use, I believe that it can be the best tool for preventing injury. That's why I continue to emphasize it now, even though I really should be spending more time building up my cardio ability. Back in my glory days of college, I had several injuries - one per years - fractured ribs, torn cartilage in my ribs, and then a significant lower back / SI joint injury. I still have to deal with my back injury to this day. I believe that all of these injuries likely resulted from poor core strength and limited flexibility. I still lack good core strength and struggle to incorporate it into my workouts because it is hard and it hurts and is one of my least favorite things to do.
About a month ago when I really started lifting again, I tried to do some push-ups. After one, I said "screw this." I couldn't do them anymore. Today I tried again and I did sets of 12, 12, 8. I am so proud of myself! Definitely a big gain in strength and coordination in a month - and it makes me feel like I have some hope of regaining my previous strength. BUT, in the mean time, my poor arms are quivering and are not going to be happy tomorrow! All in all - today's workout gets a 8 out of 10. I made some nice improvements on weights and a broke a sweat. It was a little on the short side though, and I would rather have a bit higher heart rate. Though, part of me wonders if I just sweated more in college because the weight room we used was hotter than heck!
5 min warm-up at 3.5 speed and 2.0 incline on treadmill. (I need to remember to do the incline, it helps on the short warm-ups).
Hamstring and back stretches - preventative measures for my lower back
3 x 10 leg press - 150, 160, 160 - definitely can do 160 for all three sets next time
3 x 10 single leg calf raises - these are so much harder than the double leg!
3 x 10 leg curls - 60, 70, 70 - all three at 70 next time, maybe even 80 for the last set. Hubs says that I need to leg extensions to balance these, so I suppose next week I'll do that. I'll admit that I omit the leg extensions b/c I can never figure out how to properly adjust the machine to make it fit me. I guess I might have to swallow my pride and ask someone - though I'm not really sure anyone would know. (Sometime, I'll take you on a "field trip" to my gym so that you can see what I mean).
modified push-ups - 12, 12, 8 - it was supposed to be three sets of 12, but I can't do it yet
super-set
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 12 over-head triceps (both arms) - 15
2 x 20 crunches on stability ball
Wednesday, February 25, 2009
Workout Update
Today was a lifting day, and I am much more pleased with how it went than I was on Monday. I think a big difference was that I did some weighted step-ups at the beginning and that really got my heart rate going and helped it stay up during the lifting session, at least the first half.
Only concern is that I had some pain in my right knee (that's the other knee). Hope I just tweaked something and it isn't anything in the long run.
Over-all, I'd give this workout a 7.5 out of 10. I still need to keep my heart-rate up a little better, maybe do more super-sets.
5 min warm-up at 3.5 on treadmill.
walking lunges - I stopped short here - this is where my knee started hurting.
3 x 20 (10 per leg) - DB weighted step-ups using 4 blocks - 12, 12, 12
3 x 10 leg press - 150, 150, 150 - maybe increase weight next week
3 x 10 leg curls - 60, 60, 60
3 x 10 double calf raises - my legs were too tired from step-ups to do single-leg
3 x 10 incline DB bench press - 15, 15, 15
3 x 10 lat pull-down - 50, 50, 50
crunches on stability ball
Total time: approx 40 min
After looking at this workout - I need to get some variety and some upper-body exercises, and definitely more core strength exercises incorporated. This is going to mean longer sessions.
Only concern is that I had some pain in my right knee (that's the other knee). Hope I just tweaked something and it isn't anything in the long run.
Over-all, I'd give this workout a 7.5 out of 10. I still need to keep my heart-rate up a little better, maybe do more super-sets.
5 min warm-up at 3.5 on treadmill.
walking lunges - I stopped short here - this is where my knee started hurting.
3 x 20 (10 per leg) - DB weighted step-ups using 4 blocks - 12, 12, 12
3 x 10 leg press - 150, 150, 150 - maybe increase weight next week
3 x 10 leg curls - 60, 60, 60
3 x 10 double calf raises - my legs were too tired from step-ups to do single-leg
3 x 10 incline DB bench press - 15, 15, 15
3 x 10 lat pull-down - 50, 50, 50
crunches on stability ball
Total time: approx 40 min
After looking at this workout - I need to get some variety and some upper-body exercises, and definitely more core strength exercises incorporated. This is going to mean longer sessions.
Monday, February 23, 2009
Getting Beefy
After a very nice weekend, it was time to get back to the weekday routine. Today is Hubs birthday, which means I had some extra things to do today. This month he starts at 6am, so I mumbled Happy Birthday to him as he left and slept a few more minutes. Then, at 6:10am, I was out of bed and on my way.
My morning routine usually consists of: climb out of bed, brush my teeth and put in my contacts, throw on workout clothes, find and iron clothes for work, grab yogurt, a granola bar, and cereal for work, and then dash out the door. I like to be out the door before 7am, but it often is a bit more like 7:15. I know that I should be able to get out the door in 15 minutes - I used to be able to in college before morning practices, but the work clothes thing always throws me off or I play on the internet. Then I have to be working out by 7:45 to get in a 30 minute workout, because by 8:15am I need to be back in the locker room. I know - I don't give myself much wiggle room. Then by 8:45am I need to be out the door to squeak into work by 9:00am. Every morning feels highly choreographed without a minute to spare. I need to start getting up earlier or getting my stuff ready at night or both, but I'm just not there yet. My gym closes at 6pm. That means working out after I get off work at 5p is equally difficult and I much prefer to get my workout in before my day starts. Otherwise, I often find that it just doesn't happen. Anyway, sooner rather than later, I am going to have to adjust my timing because I am already feeling the need to get in longer workouts.
Monday mornings are lifting days, as are Wednesdays. Usually I find that I have no desire to workout on Mondays after having the weekend off, and lifting is my reward because I really enjoy lifting. But the surprise this morning was that for the first time in a long time, I was definitely looking forward to hitting the gym. I think I might have almost missed it!
I want to continue lifting twice a week, but I need to get at least one more cardio workout in and eventually I'll need to get in two more cardio sessions in a week. That means I have to make a choice between one of 3 options: 1) get up early and do a long session, 2) work out on the weekend, 3) go to the gym both before and after work. For now I am leaning toward option number 1. I am not ready to work out 6 days a week yet, and I think I would get too annoyed/tired by going twice a day, at least this early in the game. I'll tackle this issue next week, I think.
As mentioned, I love lifting sessions. At one point in time, I was fairly strong - never bulky though. I have since lost all of it, and it is a slow process working back towards my previous strength levels. Also, it is an adjustment because the last time I really lifted was in college, with teammates in a university gym and structured plans. Now, I am lifting in a much more limited environment. There are plenty of dumbbells to use, but no bars or free-weight racks. Everything else is just machines. Actually I am finding though that the machines work well because I am by myself with no one to spot me, plus I feel a little more protected. No complaints so far - it seems to be working.
So without further ado, my workout:
5 minute warm-up on treadmill at 3.5
3 x 10 leg press - 140, 150, 150 (I am up from 120 a few weeks ago, and next session will do all at 150)
3 x 10 calf raises - both legs (these are getting easier - need to move to single leg)
3 x 10 leg curl - 50, 60, 60 (definitely can do all 60)
3 x 10 DB bench press - 15, 15, 15 (this was too easy, but 20 for all 3 is probably too much)
2 x 12 DB bent-over rows - 15 (too easy - but watch for ribs feelings - sometime I'll discuss my myriad of rowing injuries)
superset
3 x 10 DB military press - 10
3 x 10 bicep curls - 10
30 x 10 tricep - 12, 15, 15 (definitely could do all at 15)
2 x 30sec bridges on stability ball - with ball at knees
3 x 20 alternating supermans on stability ball
3 x 20 alternating knee raises seated on stability ball
3 x 20 crunches on stability ball
Total time - 40 minutes.
Overall I give this workout a 5.5 out of 10. I don't feel like I pushed hard enough, and my heart rate was low. I'll have to up my pace on Wednesday and maybe do a job before-hand.
My morning routine usually consists of: climb out of bed, brush my teeth and put in my contacts, throw on workout clothes, find and iron clothes for work, grab yogurt, a granola bar, and cereal for work, and then dash out the door. I like to be out the door before 7am, but it often is a bit more like 7:15. I know that I should be able to get out the door in 15 minutes - I used to be able to in college before morning practices, but the work clothes thing always throws me off or I play on the internet. Then I have to be working out by 7:45 to get in a 30 minute workout, because by 8:15am I need to be back in the locker room. I know - I don't give myself much wiggle room. Then by 8:45am I need to be out the door to squeak into work by 9:00am. Every morning feels highly choreographed without a minute to spare. I need to start getting up earlier or getting my stuff ready at night or both, but I'm just not there yet. My gym closes at 6pm. That means working out after I get off work at 5p is equally difficult and I much prefer to get my workout in before my day starts. Otherwise, I often find that it just doesn't happen. Anyway, sooner rather than later, I am going to have to adjust my timing because I am already feeling the need to get in longer workouts.
Monday mornings are lifting days, as are Wednesdays. Usually I find that I have no desire to workout on Mondays after having the weekend off, and lifting is my reward because I really enjoy lifting. But the surprise this morning was that for the first time in a long time, I was definitely looking forward to hitting the gym. I think I might have almost missed it!
I want to continue lifting twice a week, but I need to get at least one more cardio workout in and eventually I'll need to get in two more cardio sessions in a week. That means I have to make a choice between one of 3 options: 1) get up early and do a long session, 2) work out on the weekend, 3) go to the gym both before and after work. For now I am leaning toward option number 1. I am not ready to work out 6 days a week yet, and I think I would get too annoyed/tired by going twice a day, at least this early in the game. I'll tackle this issue next week, I think.
As mentioned, I love lifting sessions. At one point in time, I was fairly strong - never bulky though. I have since lost all of it, and it is a slow process working back towards my previous strength levels. Also, it is an adjustment because the last time I really lifted was in college, with teammates in a university gym and structured plans. Now, I am lifting in a much more limited environment. There are plenty of dumbbells to use, but no bars or free-weight racks. Everything else is just machines. Actually I am finding though that the machines work well because I am by myself with no one to spot me, plus I feel a little more protected. No complaints so far - it seems to be working.
So without further ado, my workout:
5 minute warm-up on treadmill at 3.5
3 x 10 leg press - 140, 150, 150 (I am up from 120 a few weeks ago, and next session will do all at 150)
3 x 10 calf raises - both legs (these are getting easier - need to move to single leg)
3 x 10 leg curl - 50, 60, 60 (definitely can do all 60)
3 x 10 DB bench press - 15, 15, 15 (this was too easy, but 20 for all 3 is probably too much)
2 x 12 DB bent-over rows - 15 (too easy - but watch for ribs feelings - sometime I'll discuss my myriad of rowing injuries)
superset
3 x 10 DB military press - 10
3 x 10 bicep curls - 10
30 x 10 tricep - 12, 15, 15 (definitely could do all at 15)
2 x 30sec bridges on stability ball - with ball at knees
3 x 20 alternating supermans on stability ball
3 x 20 alternating knee raises seated on stability ball
3 x 20 crunches on stability ball
Total time - 40 minutes.
Overall I give this workout a 5.5 out of 10. I don't feel like I pushed hard enough, and my heart rate was low. I'll have to up my pace on Wednesday and maybe do a job before-hand.
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