New Year, New You?

The past week has been full of work around the house mostly, with a 22 mile bike ride around the River and up Ft. Roots and a 4 mile jog/run in there somewhere too.
Today Lisa is feeling bad. She thinks it's from the salad bar in the cafe yesterday. Gross. Wash your hands people! Oh no, maybe it was my own funk that made me sick.
I will be taking it very easy tonight. A bit bummed that it is necessary but I'm a grown up. I can handle it.

Will the new year bring a new me? For those hoping I mean a personality change, good luck with that. I am not one for New Year's Resolutions. I do like goals though. Goals are good. I'll have to organize my thoughts on those.....tomorrow.

Christmas Rush

The days leading up to Christmas are always hectic. This year was not as bad as some but because the sweet man I married 5 years ago had a great anniversary present planned-I had to figure out how to be away from home right before the "big day" and still get everything done.

Last week, I did manage a couple of mixed up workouts-treadmill cardio and light weights. Cmas Eve, the man and I were still up on Mt Magazine after a cold, windy and icy evening spent toasting the last 5 years in front of a fire in our private cabin. We went for a 6 mile hike on some trails neither of us had been on before (that's often a tough bill to fill) even though it was in the low 30's, windy and low visibility for most of the hike.

Christmas Day had us back out in the woods but not on trails-we were bushwhacking around Pinnacle looking at Mountain Bike Trail options. I hope those become a reality by next year.

Snow and Ice and Cold oh MY!

The planned workout for Tuesday was delayed by heart palpatations caused by driving on ice. Arkansas just rarely gets snow, it's always just a bit too warm so we get ice. I will be happy if that's the only cold precipitation we get this winter. I know, wishful thinking. Wednesday's workout involved getting up from the table to hit the buffet at the chinese restaurant. Farewell parties for colleagues can hardly be ignored.

Thursday:
I learned that I've been assigning a VERY wrong weight to the bars on the cybex crossover machine. Ugh. Now I feel wimpy.

5 min warm up on the elliptical

DB press on body ball 10 ea arm x 20lb
DB fly w/crunch on bb 15 x 8lb
squats x 50
1 in run @ 7mph

plank 10 sec
close grip push up x 5
side plank w/inner thigh raise x 10
close grip push up x 5
rpt side plank other side
Burpys x 10
suomo squat x 50
1 min run 7mph

frog pushup x 20
squat thrust x 20
chair pose x 30 sec
W shoulder press w/ leg extension 10 ea leg x 10 lb
jump rope 1min

bench dip x 20
rope tricep press to failure (this is where I figured out my math mistake) 1 x 20lb, 10 x 7lb
static lunge w/lateral raise 10 ea leg x 8lb
mountain climbers 1 min
boat pose 30sec

bicycle crunches to failure
extended plank to failure
30 sec 7 mph then another min @6.5, 1min @6, 1 min @5.5

Monday Monday

Started running out of time so I hit the gym for a treadmill test. I hate the treadmill. To entertain myself, I pushed all the buttons!
4 minutes of warm up walking, hit the incline up, up and up again, took it down to 2% and jogged, then ran, then walked and ramped up the incline again, repeat for 1/2 hour. You get the picture.

Drop sets for back:
Lat pulldowns 3 x 50lb 6 x 40lb 10 x 30lb
seated row 3 x 70lb, 6 x 60lb 10 x 50lb
wood chopper 10 x 30lb each side
tricep rope pulldown 3 x 35 6 x 25 10 x 20

Catchup

Sunday: 10 miles on the road - lame but J needed to take an easy ride to be sure he didn't hinder recovery
workout plans were thwarted by real world work every day until...
Wednesday night I managed to fit in a home workout while catching up on Biggest Loser but all I had was one set of 12 lb dumbbells and a large body ball

warm up - general jumping around, marching in place

rows x 20
lunges x 20 alternating legs
dead lifts (lame with 12lbs but whatever) x 20
jump squat x 10

low row x 15
lateral raise x 10
squat swings x 10
jumping lunges to failure

military press x 10
supermans x 20
squat w/ bicep curl x 15
rock star jumps 2 x 10

hammer curl x 10
ball crunches x 25
hack squats x 10
mountain climbers x 45 sec

some other random ab work


Thursday: 3 mile run followed by ab work using captains chair and a db between my feet :) ouch

TGIF workout

7 min warm up on treadmill

med grip underhand pulldown 15 x 40lb
seated cable row 12 x 50lb
jump squat x 15
one leg pelvic thrust x 20 ea leg

wide grip pulldown 20 x 30lb
squat swing 10 x 20lb
jumping lunges x 20

plank rows 5 x 15 ea arm
supermans x 20
squat w/ bicep curl 10 x 15lb
1 min uphill run 15% 5mph

hack squats x 20
hamstring curl 12 x 50lb
hammer curl ea arm 10 x 15lb
jump rope 2 min

crossover luinge w. hammer curl 20 x 10lb
ball crunches x 25
hanging abtwist x 10
1 min uphill run 15% 5mph

couple of minutes jogging at 5 mph to cool down

I made it a week

Other than a walk with the dogs and shopping, yesterday would have made one week without a workout. I was determined to get one in so I could say I didn't go more than a week.

Warm up - 5 minutes on the elliptical w/ resistance

body ball pushups x 10
pushups to failure, i think 12
cable leg extensions 10 ea leg x 20lbs but I think my form was bad
step plyos for 1 min

dumbell press on body ball 10 x alternating arms x 20lbs
half crow pushup x 10
squat thrust x 10
warrior pose w/ tricep press, 30 sec each leg

dips x3
hanging ab crunch x 20
static lunge w/ lateral db raise 10 x ea leg x 10lb
side step plyos 1 min

pike pushups x 10
squat w/ military shoulder press 10 x 12lb
dropsies 8x ea leg
jump rope 1 min

bench dips with feet on body ball x 20
bicycle crunch x 25
plank twists x 15 ea side
boat pose x 30 sec