1 mile run warm up- had a pace rabbit for 1/2 mile of hard enough to make conversation a bit "breathy"
scorpion pushups x 20
DB fly on body ball w/ab crunch 10 x 10lb
leg extensions 15 x 40 lb, 2 x 6 x 50lb
jump squat x 11
decline DB press 12 x 20 lb each arm
V cable fly 15 x 20lbs on ea cable
squat thrusts x 20
side lunges 10 x ea side
close grip pushup x 12
jump squat x 15
one leg squat x 10 ea leg
jumping jacks 1 min
military shoulder press 8 x 15lb
wood chopper 15 ea side x 20lb
static lunge w/ lateral raise 10 ea leg x 8lb
reverse crunch x 20
hanging ab twist x 10 ea side
30 sec on/30 off treadmill run @ 9mph x 2
Wednesday, November 26, 2008
Monday, November 24, 2008
No sink means Restaurant food!
Our plumbing issues continue. I fixed the bathtub drain on Saturday but our kitchen sink is still backed up and we can't get anyone out to look at it until tomorrow. It makes doing dishes hard though I have been able to work out a system with a washbucket we use as a drink chest on the deck. This weekend we ate at Taco Bell,Papa John's AND KFC. Gastronomic!
Today: 3 mile run ending with a couple of short sprints and one long one
and a heath bar :)
Today: 3 mile run ending with a couple of short sprints and one long one
and a heath bar :)
Friday, November 21, 2008
Worthless and Weak
My workout monday was great but the rest of the week has been a real struggle. Everyone who knows me knows that my weight issues lie completely in the diet arena. This arena is a 3 ring circus and 2 of the rings are always on fire. Yesterday I ate from the time I got up to the time I went to bed. Seriously. I could not eat enough. I just took a peek at my s-i-l's blog and she has been doing fantastic things, oh like losing more than 25 lbs!! And starting to run. Okay so yes she was once an uber athlete and I will use the excuse, once an uberathlete, always one but truth is, I know it wasn't that easy. She has 9 inches of height on me and only 1 dress size difference. I haven't seen her in months as she lives about 7 hours away but I can see her in my head and God She's Even More Gorgeous Than Ever. This and the fact that I went to a health fair and was told I still have a smidge over 25% body fat- I should be throwing out every fattening thing in my cupboard and starving myself but I'm not. I'm eating ice cream and potato chips AFTER eating pot roast and white bread with butter. OMG. I'm a pig.
Thursday:
warm up 10 minutes on the treadmill, walking including 5% incline
medium grip underhand pulldown (to failure) 18 x 40lbs
seated cable row (to failure) 12 x 50lb
jump squat x 15
one leg pelvic thrust to failure (yes it looks as naughty as it sounds) 20 x ea leg
wide grip lat pulldowns 20 x 30lb
squat swing w/ dumbbells 10 x 15lb
jumping lunges to failure x 20
plank rows 5 x 15lb each arm (too light)
supermans x 20
squats w/ bicep curl 10 x 15lb
1 min uphill run 15% incline 5 mph
hack squats x 20
seated hamstring curl to failure 15 x 50lb
hammer curl 10 x 15lb
jump rope fast for 2 min
crossover lunge w/ hammer curl 20 x 10 lb
crunch on body ball x 25
hanging ab twist x 8 ea side
1 min uphill run repeat
warm down-treadmill walk uphill back to flat for 5 min
Thursday:
warm up 10 minutes on the treadmill, walking including 5% incline
medium grip underhand pulldown (to failure) 18 x 40lbs
seated cable row (to failure) 12 x 50lb
jump squat x 15
one leg pelvic thrust to failure (yes it looks as naughty as it sounds) 20 x ea leg
wide grip lat pulldowns 20 x 30lb
squat swing w/ dumbbells 10 x 15lb
jumping lunges to failure x 20
plank rows 5 x 15lb each arm (too light)
supermans x 20
squats w/ bicep curl 10 x 15lb
1 min uphill run 15% incline 5 mph
hack squats x 20
seated hamstring curl to failure 15 x 50lb
hammer curl 10 x 15lb
jump rope fast for 2 min
crossover lunge w/ hammer curl 20 x 10 lb
crunch on body ball x 25
hanging ab twist x 8 ea side
1 min uphill run repeat
warm down-treadmill walk uphill back to flat for 5 min
Tuesday, November 18, 2008
Ouch
Monday's commitment fulfilled:
Warm up 5 minutes on elliptical
decline db press 20 x 15lb
squats 50 fast x bw
step plyos 1 min
butt kicks 1 min
plyo push up x 10
db fly on body ball w/ab crunch 15 x 12 lb
leg extension (machine not cable) 20 x 30lb, 12 x 40, 8 x 50
knee tuck jumps x 10
step plyos 1 min holding 5lb db
scorpion pushups 5 x ea side
db press on ball w/ elbow drive 10 x ea leg x 8lb - I still don't have the form right on this???
surrenders 10 x ea leg x 8 lb
side step plyos 1 min
dips 2 + 1 bad one x bw
lunge w/military press x 20 ea leg 8lb first 20, 5lb to finish
burpies x 20
W shoulder press w/leg extension 15 x 8lb
rope tricep press 20 x 25lb
chair pose 2 x 30 sec
boat pose 2 x 45 sec
finished with a 1.2 mile jog
Warm up 5 minutes on elliptical
decline db press 20 x 15lb
squats 50 fast x bw
step plyos 1 min
butt kicks 1 min
plyo push up x 10
db fly on body ball w/ab crunch 15 x 12 lb
leg extension (machine not cable) 20 x 30lb, 12 x 40, 8 x 50
knee tuck jumps x 10
step plyos 1 min holding 5lb db
scorpion pushups 5 x ea side
db press on ball w/ elbow drive 10 x ea leg x 8lb - I still don't have the form right on this???
surrenders 10 x ea leg x 8 lb
side step plyos 1 min
dips 2 + 1 bad one x bw
lunge w/military press x 20 ea leg 8lb first 20, 5lb to finish
burpies x 20
W shoulder press w/leg extension 15 x 8lb
rope tricep press 20 x 25lb
chair pose 2 x 30 sec
boat pose 2 x 45 sec
finished with a 1.2 mile jog
Monday, November 17, 2008
No Weekend Warrior
I need to make a committment to hit one LONG workout each weekend. I am missing my weekend warrior partner with J being banned from doing much besides walking for at least another week or 2. Or longer for some things.
So I worked around the house some. Raked and bagged a ton of leaves, cleaned the deck and moved the furniture to accomodate the firebowl. Committed to painting the hall bath from the cabinet up, it's going to be a chore because there is black paint to be covered. Didn't get far with that. I feel sluggish. I think I know why. Too much food, too little workout.
Sample- Vino's pizza and beer on Saturday. Oh my. Always, ALWAYS a mistake. I have no self control.
I am GOING to get a good workout in today. I'm going to go for a Jillian buttbuster and try to leave enough time to end with extra cardio. I wrote it, therefore I must do it. Right?
So I worked around the house some. Raked and bagged a ton of leaves, cleaned the deck and moved the furniture to accomodate the firebowl. Committed to painting the hall bath from the cabinet up, it's going to be a chore because there is black paint to be covered. Didn't get far with that. I feel sluggish. I think I know why. Too much food, too little workout.
Sample- Vino's pizza and beer on Saturday. Oh my. Always, ALWAYS a mistake. I have no self control.
I am GOING to get a good workout in today. I'm going to go for a Jillian buttbuster and try to leave enough time to end with extra cardio. I wrote it, therefore I must do it. Right?
Friday, November 14, 2008
OUTSIDE!
Went outside today. Yea! 4 miles of slow and steady. Felt good. Finished with a push and felt strong-still had plenty of gas in the tank.
Thursday, November 13, 2008
Wednesday, November 12, 2008
keeping track
The past couple of weeks have been a blur even though it feels like I've spent a lot of time at home with J being on the mend. This weekend I got nothing in that was structured, just a lot of random housework and such.
Monday- an hour of mixed trainer ride and light weights
Tuesday's planned WO got taken over by a long work day. no one else was in since it was a holiday and I got a LOT done.
Wednesday:
6 min warm up on the treadmill
wide grip lat pulldown drop set 2 x 60lb, 8 x 40lb
underhand pulldown 15 x 30lb
hamstring curl 15 x 40lb
run 1 min at 12% incline 6 mph (I'm sure I only got about 50 sec. Jillian would be screaming at me to do it again)
terry pull pyramid 20 x 15lb, 12 x 25, 8 x 35
standing lat pulldown 10 x 50lb
back kicks with shoulder press 10 each leg x 8lb
1 min hill run again
seated cable row drop set 3 x 70lb, 8 x 50lb
step up 20 ea leg alternating
butt kicks 1 min
incline bicep curl 10 x 10lb ea arm
pike crunches x 20
hamstring curl 10 x 50lb
butt kicks 1 min
Monday- an hour of mixed trainer ride and light weights
Tuesday's planned WO got taken over by a long work day. no one else was in since it was a holiday and I got a LOT done.
Wednesday:
6 min warm up on the treadmill
wide grip lat pulldown drop set 2 x 60lb, 8 x 40lb
underhand pulldown 15 x 30lb
hamstring curl 15 x 40lb
run 1 min at 12% incline 6 mph (I'm sure I only got about 50 sec. Jillian would be screaming at me to do it again)
terry pull pyramid 20 x 15lb, 12 x 25, 8 x 35
standing lat pulldown 10 x 50lb
back kicks with shoulder press 10 each leg x 8lb
1 min hill run again
seated cable row drop set 3 x 70lb, 8 x 50lb
step up 20 ea leg alternating
butt kicks 1 min
incline bicep curl 10 x 10lb ea arm
pike crunches x 20
hamstring curl 10 x 50lb
butt kicks 1 min
Friday, November 7, 2008
Workout, no a REAL one!
warm up- 6 min brisk walk
scorpion push up x 20
dumbbell fly on body ball w/ab crunch x 10 x 10lb
leg extension pyramid 20 x 40lb, 12 x 50, 6 x 60
jump squat x 11
decline db press 12 x 20lb
V cable fly 15 x 20lb ea cable
squat thrust x 20 ouch
side lunge 10 x ea side
close grip pushup x 12
plank ups x 12
jump squat x 15
one leg squat 10 x ea leg
jumping jack 1 min
military shoulder press 10 x 15 lb
wood chopper x 15 x 20lb ea side
knee tuck jumps x 10
static lunge w/lateral raise x 10 x 8lb ea leg
reverse crunch x 15
hanging ab twist x 10 ea side
30 second on/ 30 off sprint at 9mph
cool down, 4 min walk
scorpion push up x 20
dumbbell fly on body ball w/ab crunch x 10 x 10lb
leg extension pyramid 20 x 40lb, 12 x 50, 6 x 60
jump squat x 11
decline db press 12 x 20lb
V cable fly 15 x 20lb ea cable
squat thrust x 20 ouch
side lunge 10 x ea side
close grip pushup x 12
plank ups x 12
jump squat x 15
one leg squat 10 x ea leg
jumping jack 1 min
military shoulder press 10 x 15 lb
wood chopper x 15 x 20lb ea side
knee tuck jumps x 10
static lunge w/lateral raise x 10 x 8lb ea leg
reverse crunch x 15
hanging ab twist x 10 ea side
30 second on/ 30 off sprint at 9mph
cool down, 4 min walk
Tuesday, November 4, 2008
Changing the Name
I keep writing down stuff that has no place in a workout log. Maybe I should call this
"Confessions of a junk food addict" or maybe just "food addict"
Friday-our usual celebration got no attention this year. We barely even decorated our yard. Late on Fri night I picked up the small one and 2 of her buds to go to a scary movie. I ate nachos. Bad. Very Bad.
Saturday-did a lot around the house, went out shopping without spending too much money but never got much of a workout in. The stress of other things going on was in full force and I ended up eating a kids meal from BK AND a steak burrito from Taco Hell. Good gravy. Oh, and all the MnM leftovers from Friday night.
Sunday- Got my fat lazy arse off the couch and went out alone for a run. Found myself out at one of my favorite workout haunts....pinnacle mountain, and ran till it hurt. I did the new part of the base trail around the West side which is about 1.5 miles I think. It's a fairly strenuous run that starts off with some nasty steep switchbacks. I tried to run as much as possible, only a couple of breather moments. Up and over the mountain for 3/4 mi of straight up and 3/4 miles of steep down. Pushed hard on the up and ran the downs when it was safe to. That took a bit under 1 hour. Whew. Then I hit the East Base Trail at the bottom and went ALL the way around again which should be somewhere in the neighborhood of 3 miles. This trip around was slower but I did run hard the last 3/4 mile. Total time 1 hr 35 min. Then I worked in the yard and around the house some more getting ready for Monday.
Monday-sat on my butt all day because that's all I could do. Got J to the surgery center at 9:30, he was signed in and in a pre op room by 10 and we waited until 11:50 for them to come get him for the O.R. Everything went fine and the Doc was out talking to me by 1 p.m. I made all the necessary phone calls and went back to the waiting area because they told me I'd be able to go sit with him soon. So I sat there. And waited. FINALLY, it was well after 2 before I got to go back to him and about 1/2 hour later we were leaving. J slept all afternoon, woke up to eat and went back out.
Tuesday- got the invalid out to vote after 2 trips to the school for drop off and a forgotten lunch. Worked around the yard and house, pampered the invalid. Our sweet neighbors brought us a wonderful lunch of homemade soup and chocolate cake. Oh My. I need to work out but I'm just not feeling it. I did take the dogs on a 2 mile walk today.
edit: wednesday another yard day, but who would know since all the work was imediately covered by newly fallen leaves. Oh well, the gutters were clean for a few hours and it's that many fewer leaves I'll have to worry about in a few weeks when the trees are bare.
"Confessions of a junk food addict" or maybe just "food addict"
Friday-our usual celebration got no attention this year. We barely even decorated our yard. Late on Fri night I picked up the small one and 2 of her buds to go to a scary movie. I ate nachos. Bad. Very Bad.
Saturday-did a lot around the house, went out shopping without spending too much money but never got much of a workout in. The stress of other things going on was in full force and I ended up eating a kids meal from BK AND a steak burrito from Taco Hell. Good gravy. Oh, and all the MnM leftovers from Friday night.
Sunday- Got my fat lazy arse off the couch and went out alone for a run. Found myself out at one of my favorite workout haunts....pinnacle mountain, and ran till it hurt. I did the new part of the base trail around the West side which is about 1.5 miles I think. It's a fairly strenuous run that starts off with some nasty steep switchbacks. I tried to run as much as possible, only a couple of breather moments. Up and over the mountain for 3/4 mi of straight up and 3/4 miles of steep down. Pushed hard on the up and ran the downs when it was safe to. That took a bit under 1 hour. Whew. Then I hit the East Base Trail at the bottom and went ALL the way around again which should be somewhere in the neighborhood of 3 miles. This trip around was slower but I did run hard the last 3/4 mile. Total time 1 hr 35 min. Then I worked in the yard and around the house some more getting ready for Monday.
Monday-sat on my butt all day because that's all I could do. Got J to the surgery center at 9:30, he was signed in and in a pre op room by 10 and we waited until 11:50 for them to come get him for the O.R. Everything went fine and the Doc was out talking to me by 1 p.m. I made all the necessary phone calls and went back to the waiting area because they told me I'd be able to go sit with him soon. So I sat there. And waited. FINALLY, it was well after 2 before I got to go back to him and about 1/2 hour later we were leaving. J slept all afternoon, woke up to eat and went back out.
Tuesday- got the invalid out to vote after 2 trips to the school for drop off and a forgotten lunch. Worked around the yard and house, pampered the invalid. Our sweet neighbors brought us a wonderful lunch of homemade soup and chocolate cake. Oh My. I need to work out but I'm just not feeling it. I did take the dogs on a 2 mile walk today.
edit: wednesday another yard day, but who would know since all the work was imediately covered by newly fallen leaves. Oh well, the gutters were clean for a few hours and it's that many fewer leaves I'll have to worry about in a few weeks when the trees are bare.
Proud Moments
Not that I don't have them every day- I have a smart, beautiful kid and 2 steps that continue to amaze and delight me in the people they are becoming, butterflies both.
It's first quarter report card time and it looks like this:
History 96%
Grammar 91%
Literature 93%
Compostition 102%
Science 98%
pre Algebra 96%
Spanish 94%
Not too shabby. The oldest one told us of the probability a few weeks ago, and confirmed just recently that she will be graduating from University with Honors. Very nicely done.
It's good to know smart people.
It's first quarter report card time and it looks like this:
History 96%
Grammar 91%
Literature 93%
Compostition 102%
Science 98%
pre Algebra 96%
Spanish 94%
Not too shabby. The oldest one told us of the probability a few weeks ago, and confirmed just recently that she will be graduating from University with Honors. Very nicely done.
It's good to know smart people.
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