lifting Friday May 4

Lifted this morning:

A1: push-press
45x8
50x6
50x6
50x6

A2: one-legged leg press
90x8
90x8
100x8
100x8

A3: Straight bar pulldown
80x10
90x10
90x10
90x10

B1: dumbbell incline press
25x8
27.5x8
27.5x8

B2: triceps push-down
80x10
80x10
80x10

C1: hamstring curl
48x10
60x6
60x6

C2: seated assisted row
80x10
80x10

that's it.  body just felt done.

Thur May 3rd: circuit

Circuit training this morning:

40 jumping jacks
30 mountain climbers
10 dynamic burpees
10 shoulder touch push-ups/girl push-ups
10 deep walking lunges, each side
20 rope throws
20 medicine ball throws
30 second plank

repeat 4x

Just me tonight.  Husband is out watching an all-day Avengers movie-thon.  Not how I'd want to spend MY day, but to each their own...

lifting May 2nd; back to squats

Haven't squatted in awhile...

A1: Squat
65x10
75x8
85x8
85x8

A2: V-bar pulldown
90x10
100x10
100x6; 90x4
100x5; 90x5

B1: hack-squat
20x10
20x10
20x10

B2: face-pull
80x10
90x10
90x10

C1: cable fly
40x10
40x10
40x10

C2: bicep curl
30x8
20x8
30x8

D: front raise
12.5x10

I did groups of 2 exercises instead of 3...it was a little crowded and I was afraid to lose the squat rack.  Squats felt pretty good, actually.  I think I hit 90 last time I did them, so it was a little lower but still good.  I tried 100 on the face-pull, but that was too high...I could have probably done 95.  The bicep curl felt difficult:  probably because of the lat pulldowns I did earlier.  My abs are sore from the other day, and I could feel that in this workout.  But overall:  pretty good.

lifting monday; circuit tuesday

Lifted yesterday:

A1: bench
65x10
70x5; 65x5
75x3; 70x3; 65x3
75x3; 70x3; 65x3
75x3; 70x3; 65x3

A2: leg press
270x10
320x10
345x10
345x10
370x8

A3: assisted row
115x10
125x8
130x8
130x8
130x8

B1: Straight bar pull-down
80x10
80x10
80x10

B2: Leg extension
144x10
144x10
144x10

B3: lat raise
15x10
15x10
15x10

Tricep push-down
70x10
70x10

Circuit this morning:

40 jumping jacks
10 side push-ups
10-15 burpees
20 step-ups
10 V sit-ups
10 get-ups
20 mountain climbers

repeat 3x

Then
10 side bends with 25 lbs
20 rope throws
20 medicine ball throws with 10 lbs

That's it.

Friday: lifting with some PRs

Good session this morning:

A1: Push-press
45x8
50x8
50x8
45x8

A2: leg press
320x10
345x10
345x10
345x10

A3: Straight bar pulldown
80x10
90x10
90x10
90x10

B1: leg extension
144x10
144x10
144x10

B2: single arm tricep pushdown
20x10
20x10
20x10

B3: incline bench
45x8
45x8
45x8

lat raises
12x10
12x10

I am definitely stronger in the push-press.  I could easily do the 50s.  Concentrating on them once a week and doing the seated db presses must be helping.  I was pretty strong on the straight bar pulldown, which was good too.

Spent the late morning/early afternoon setting up for the tag sale tomorrow.  I had to help take out the racks out of storage, load up the truck, and set them up.  Once everything was set-up we were allowed to put out our own things for sale.  I'll go back tomorrow to buy some clothes, but everything of mine that does not sell will be donated:  it isn't worth it to me to go back later and pick it up.  I just don't care enough and we want to work on our playset.  That's on the agenda for tomorrow...

Thursday April 26th

Circuit!

40 jumping jacks
30 mountain climbers
10 push-ups with shoulder touches
10 dynamic burpees
20 walking lunges with 20 lb dumbbells
20 rope throws
10 V sit-ups
10 get-ups

Repeat 3x

20 medicine ball throws with 10 lb ball
20 high jumps

Repeat 3x

Done (and done)

lifting the last few days

I missed updating.  I don't remember exactly what I did on Monday, but I do remember I hit some PRs on the bench and assisted row.  I'll have to remember that for next week.

Yesterday I ran intervals for half an hour.  2 min jog/1 min recovery.  I wish I didn't find it so boring.  Maybe as the weather gets better I will try it outside.

This morning was another lifting day:

A1: Single leg press:

90x10
90x10
100x10
100x10

A2: V-bar lat pulldown
90x10
105x5; 95x4; 85x3
105x5; 95x4; 85x3

And then someone took the machine.  Urg.

A3: incline dumbbell bench:
27.5x10
30x6
30x6
27.5x8

PR for that.

B1: hack squat
bwx10
20x10
20x10

B2: face-pulls
80x10
90x10
90x10

B3: bicep curls
30x10
30x10
30x10

C1: Hamstring curl
60x8
60x8
60x8

I think that was it.  Will try to bike later today.  It is going to be chilly so I probably won't go for a walk today.

April 20th: lifting

Hmmm...not sure I like this new blogger format.  But whatever.

Lifted this morning:

A1: push-press.
45x8
50x8
50x8
50x6

A2: Leg press
325x10
340x10
340x10
340x10

A3: dip
bwx10
bwx10
bwx10

B1: Straight bar pulldown
80x10
90x10
90x10

B2: hamstring curl
60x10
60x10
60x10

C1: wood-chop
30x10
40x10
40x10

C2: bicep curl:  straight bar
30x10
30x10
30x10

Hmmmmm...yeah, don't like the format.

Thursday April 19th

Circuit training this morning.

But first yesterday:  did about an hour of yard work, and that is HARD WORK.  Cleared out the garden space and the front plot.  I have to put down some compost top soil before planting, but at least it is cleared out.  But I was wiped.  Ended up napping in the afternoon.

This morning:

30 tuck jumps
40 mountain climbers
10 push-ups
20 burpees
20 rope swings
40 lunge jumps
10 medicine ball throws, each side
20 step-ups
20 v sit ups

Repeat 3x.

Then

40 jumping jacks
12 bw dips

repeat 3x.

Done.

lifting

Lifting this morning.  Also staying home to wait for the new backyard playspace to arrive.  Hopefully they will come at a decent time.

A1: One-leg leg press
90x10
90x10
90x10
90x10

A2: V-bar pull-down
90x10
100x6; 90x4
100x6; 90x4
100x5; 90x5

A3: db bench press
25x10
27.5x10
27.5x10
27.5x8

B1: leg extension
156x10
156x8; 144x3
156x8; 144x3

B2: lat raise
15x8
15x8
15x8

B3: Face pull
80x10
90x10
90x10

Bicep curl: v-bar
60x10
60x10

Felt good.  Didn't feel like doing squats.  I think I only do them because I 'should' do them.  I feel I get more out of the single leg work, so perhaps I will just stick to that for awhile.

Will bike for a bit later

missed a day

I did lift yesterday.  Just didn't get a chance to get it down.  But rather than try to remember, I'll just say it went pretty well and it was a nice full body.

Did some circuits this morning:

50 jumping jacks
50 mountain climbers
12 pushups touching shoulders
20 burpees
20 v sit ups
20 step-ups
20 get-ups
12 girlie push-ups

repeat 2x

Then I did 30 walking lunges and 20 twist sit ups...repeat 2x

Took just over half an hour.

Going to be hot today.  Again.

Friday April 13th

Friday the 13th....just realized.

Was starving this morning...didn't eat enough yesterday.  still managed to get through a work out.

A1:  push press
45x10
50x8
50x6; 45x4
50x6; 45x4

A2: leg press
295x10
320x10
345x10
345x10

A3: dips
bwx10
bwx10
bwx10

B1: v bar pull-up
70x10
80x10
80x10

B2: reverse lunge
65x10
65x10

B3: reverse cable wood chop
60x10
70x10
70x10

And that's where I twinged my back.  And I was hungry so I left.  May bike later.

Wed April 11th: lifting

Lifted this morning.

A1: Squats
65x8
75x8
75x8
75x8

A2: V-bar lat pulldown
90x8
100x6; 90x4
100x6; 90x4
100x5; 90x5

A3: seated db press
20x10
22.5x8
22.5x8
22.5x4

B1: leg extension
156x8
156x8
156x8

B2: incline bench press
45x10
55x8
55x8

B3: bicep curl cable
60x10
70x8
70x8

Ended then.

Tuesday April 10

Circuit this morning.

20 burpees
20 assisted push-ups
20 mountain climbers, each side
60 jumping jacks
20 full body get ups
10 crawling push ups
20 lunge jumps
20 v sit ups

repeat 3x.

It was a modification of the 600 rep workout.  I prefer to do circuits, so I broke it up.  35 minutes

Monday April 9th

Into passover...

Feel like I've been overindulging this weekend.  I'm sure that's not exactly true, but I have been secretly eating, which makes me feel ashamed/guilty/angry/frustrated.  I am glad it is Monday so I can get back into my normal 'routine'.  I see Jan today, so we will talk about this.

Lifted this morning:

A1: Bench
65x8
70x4; 65x4
70x4; 65x4
70x4; 65x4

A2: Leg press
320x10
345x10
370x8
370x8

A3: Assisted row
110x8
120x8; 110x4
120x6; 110x4
120x6; 110x4

B1: hamstring curl
70x8
70x8
70x7

B2: lat raise
15x10
17.5x10
17.5x10

B3: tricep dip
70x10
80x10
80x10

One set of bicep curls

Just feel yucky.  And my teeth hurt.  Blah.

Friday April 6th

Lifting today.  First night of Passover tonight.

A1: Push press
45x8
50x8
50x6
50x6

A2: Leg press
270x10
320x10
345x10
345x10

A3: cable twists
60x10
70x10
80x10
80x10

B1: face pull
80x10
90x10
90x10

B2: reverse lunge
65x8
75x8
75x8

B3: dip
bwx12
bwx12
bwx12

C1: back extension
bwx10
bwx10

C2: bicep curl
20x8
20x8

Not sure what i'll do later.

April 5th, circuit

Circuit training this morning:

20 floor jumps
10 walkover push-up
50 jumping jacks
40 mountain climbers
12 burpees
30 sec plank
10 front raises each arm
10 V sit ups

Repeat 3x.

30 min

Last night also did 30 min biking.  Tonight probably no biking.

Wed April 4th: lifting

Lifted this morning

A1: Squats.
Warm-up
65x10
75x10
75x10
75x10
75x10

A2: V-bar pulldowns
warm-up
90x10; 80x4
90x5; 80x5
90x5; 80x5

A3: Incline bench
45x10
50x10
50x10

B1: Leg press
270x10
295x10
295x10

B2: Lat raise
15x10
15x10
15x10

B3: Bicep curl
17.5x10
20x8
20x8

C1: Tricep pushdown
60x10
60x10

C2: Reverse wood-chop cable
30x10
30x10

Whew.  About 35 minutes.

Tuesday April 3rd

Bodyweight circuit.  I looked to a Bodyrock video:

http://www.bodyrock.tv/2010/11/27/the-trainer-who-loved-me-workout/

I modified it, though.  I couldn't do the monkey business exercises without feeling like a complete idiot, and I did it in a circuit rather than each straight through.  So three times, with 20 reps each:

20 jump up and star lift
20 walking lunges each side (the james bond thing is just dumb)
10 push-ups with shoulder touch
20 mountain climbers each side
30 second plank

Repeat 3x

It felt good.  I liked that it had a fair amount of upper body work, as some of her videos seem to be more lower dominant.  I've been doing these exercises for a few weeks, and I have noticed that my body seems more 'toned' (god, I hate that word).  I have missed a period though, and that is concerning...

Monday April 2nd: lifting

Back in the gym this morning for some lifting:

A1: Bench
70x6; 65x4
70x6; 65x4
70x6; 65x4

A2: Single leg leg press
90x10
100x10
100x10

A3:  Assisted row
110x10
125x8
125x8

B1: seated db press
20x10
20x8
20x8

B2: V-bar upright row
70x10
80x10
80x10

B3: single leg squats
bwx10
bwx10
bwx10

Biking later tonight for 20 min if I can make it.

Friday March 30th: lifting

Did some lifting this morning:

A1: Reverse lunges
65x10
75x10
75x10
75x10

A2: Incline Bench
45x10
55x8
55x8
55x8

A3: Reverse woodchops
40x10
50x10
50x10

B1: Assisted Row
125x10
125x8; 110x4
125x6; 100x4

B2: Leg Extension
156x10
156x10
156x10

B3: Seated db press
20x10
20x8
20x8

Bicep curl
60x10
60x10

That's it.  Some new exercises for something different.  It felt good.

March 29th: circuit. link to sites

Did some body weight circuits.  I was linked to two sites that have a searchable bw exercise link:

http://doubletjfit.wordpress.com/

http://litealloy.com/posts/1

Awesome.  Was able to do some modifications on one of the workouts I saw there.

10 jump squat
10 touch shoulder push-ups
20 walking lunges, each leg
10 V sit ups
12 bw dips
10 burpees
10 knee push ups
20 jumping jacks

repeat 3x

Took roughly half an hour

Wed March 28th: lifting

I didn't write yesterday, but I decided to do some treadmill work rather than a bodyweight circuit.  For about 25 min:  1 min intervals.

Today I went back to lifting:

A1: bench
65x8
70x4; 65x4
70x4; 65x4
70x4; 65x4
65x4

A2: leg press
320x10
370x10
370x10
370x10

A3: straight arm pulldown
70x10
80x10
85x10
85x10

B1: hamstring curl
60x8
60x8
60x8

B2: lat raise
15x8
17.5x8
17.5x8

B3: wood chops
8x10
8x10

Did 20 min of biking as well.

Monday March 26th: lifting

Rough weekend.  Funeral + a cold.  Not fun.  Still feeling depressed.

A1. Squat
85x8
85x8
90x6

A2. V-bar lat pulldown
100x5; 90x5
100x5; 90x5
100x4; 90x4

A3. Cable twist
80x10
80x10
80x10

B1. Push press
50x8
50x8
45x8

B2. Dips
bwx10
bwx10
bwx10

B3. Planks
45
45
40

C1. Leg extension
156x10
156x10

C2. Forward Raise
15x10
15x10

Maybe biking later.

March 23rd. sadness

Laurie passed away yesterday.  She was my mother's best friend for over 30 years.  I'm so sad for everyone.

Lifted this morning, but heart really isn't into anything.  Did some cardio as well.

Don't feel like writing it out.

Thursday March 22: circuit

Circuit training this morning.  I considered running, but decided to this instead.

50 jumping jacks
20 rope throws
20 mountain climbers
10 superman pushups
20 walking lunges, each leg
30 sec plank
10 burpees
10 front raises (12 lbs) each side

repeat 4x.  Took 30 min

I am trying to find things to work both the upper and lower body for these.  I still need to buy a sandbag, though.

I used the WiiFit to weigh myself the other day and I was upset by the result.  It is probably better if I don't do that.  It isn't going to make me happy regardless of what it says, and I don't know how accurate it is anyway.

Wed March 21: lifting

Did some cardio yesterday in addition to the circuit training.  About 15 minutes on the bike.  Today was a lifting day

A1: Squat
75x8
85x8
85x8
85x5

A2: wide-grip pull-downs
90x8; 80x4
100x4; 90x4
100x4; 90x4

A3: dips
bwx10
bwx10
bwx10

B1: push press
45x6
45x6
45x6

B2: leg extension
156x10
156x8
156x8

B3: face-pull
80x10
90x8
90x8

Tricep pushdown
80x12
80x12

Good morning
45x10
65x10

Will do some cardio later

Tuesday March 20th; circuit

I tried some new exercises today.  Went well:

Round one:  repeat 3x
10 Santana push-ups
10 pylo jumps
30 crab toe touch
20 low jumping jacks

Round two: repeat 3x
20 mountain climbers
plank
10 burpees
20 ball throw-downs

Round three:  repeat 3x
20 rope wall throws
10 side bends:  25 lbs

Took half an hour.  Good stuff

Monday March 19th: lifting

Back to the grind.

Strength is still down.  I'll just work with it.

A1. Bench:  warm-up and then
70x3; 65x5
70x3; 65x5
70x3; 65x5

A2. Leg press:  warm-up and then
320x10
345x10
370x10
370x10

A3. Cable twists
70x10
70x10

B1. Assisted Row
125x8
125x8
125x8

B2. Hamstring curl
60x8
60x8
60x8

B3. Plank
45
45

C1. Lat raise
12x10
12x10

C2. Bicep curl
20x6
20x6

I did end up doing some biking yesterday.  May later today.

Weekends. Cardio, personal time, and family time

On weekends, I do not always do anything.  I try to fit something in, mainly because if I do not I end up feeling a bit anxious.  This morning, we did not have any real plans, so I biked for half an hour.  I feel less guilty doing this:  it takes less time than running out to the Y.  But I also don't always like doing it:  I can hear what is going on upstairs and if there is any arguing (which there will be), I feel guilty about not attending to it.  I should not feel guilty:  Jason is more than able to handle everything.  But nonetheless, I feel guilty for doing something for 'me' and leaving Jason to deal with the chaos.

I tell myself that it is only half an hour and it is important to have some 'me' time.  I try to pay him back:  after I got back from getting my hair cut, I spent some quality time with Zev and Jason was able to take a bit of a nap.  Later we all went to the Inside Playground and managed some total family time.  That was nice.

Still, I feel as if there are not enough hours in the day.  Which I suppose is normal for any full-time working mother of three young children.  I constantly feel as if I am 'catching up'.

Tomorrow we are going to a BBQ.  I should take a full rest day and I will try.

Friday March 16

Lifting session today.

A1: Squat.  warm-up and then
75x8
75x8
85x8
85x8

A2: Wide-grip lat-pulldown
90x8; 80x5
90x8; 80x5
90x8; 80x5
could have gone higher

A3: plank
45 sec
45 sec
30 sec

B1: push-press
45x8
45x8
45x8

B2: Leg extension
144x8
144x8
144x8

B3: bw dips
x12
x12
x12

Bicep curls
15x8
20x8
20x8

Lat raises
15x10
15x10

Had to go with Zev to the dentist this morning.  He did quite well.  We have to be better at brushing his teeth, though.  I didn't end up getting breakfast until 9:30, which was my fault.  I have a fear of eating early, which I know is unreasonable.  My appetite is finally back, and I am not very good at feeding myself when I am hungry.  Hence the dietician appointments.  Sigh.  I see Jan again on Monday.  We'll have to talk then.

Thursday March 25: circuit

Circuit training this morning

10 mountain climbers, each side
10 dive bombers
10 burpees
15 girlie pushups
50 jumping jacks
20 medicine ball throws to floor
10 woodchops, each side

Repeat 4x

Followed by about 5-10 min of core work

Total time:  about 30 minutes.

Good workout.  Definitely sweating at the end.  I tried to get some more upper body work in there.  I definitely want to buy a sandbag, and found one I like.  I think that will really add to these workouts, and I may even be able to do them at home, which will save time.

Wed March 14th

Back to lifting today.  I was dx'ed with C. diff, but that wasn't until after I got home from the gym.  Oh well.

Strength was down, which I guess isn't surprising.

A1. Bench press:
65x10
70x5; 65x5
70x5; 65x5
70x5; 65x5

A2. Leg press:
320x10
320x10
355x8
355x8

A3. cable twist
60x10
70x10
70x10

B1. assisted row
110x10
125x5; 110x5
125x8x 110x3

B2. hamstring curl
60x10
60x10
60x10

B3. Cable crunch
130x10
140x10

C1. face-pulls
70x12
80x12

C2. tricep push-down
60x12
60x12

I started antibiotics and they are NASTY.  But it seems my appetite is coming back, so that's a good thing (?)

Feeling better today.  Still off work, but my doctor told me to stay home.  I sent in some 'samples' for cultures this morning.  They will probably come back negative, but it was not a bad idea to be tested.

I did circuit training this morning:

50 jumping jacks
8 burpees
side raises 10/side
8 burpees
50 high knee raises
20 squats
15 girlie push-ups
walking lunges: 20/side
woodchopper with 8 lb medicine ball
15 medicine balls throws to the floor
plank

repeat 3x

Then I did some core work and played with the ropes attached to the wall.  I want to buy a sand bag:  this workout was good for the lower body, but I feel the upper body is lacking.  A sand bag would help with that.

I haven't eaten yet today; as long as I do not eat I feel ok.  I'm going to try some lunch and see what happens.

Saturday and Sunday, March 10-11

Still sick.  I can eat again, but I am running to the bathroom.  It is quite upsetting, since today is my sister's baby shower.

I have been biking though.  Its too hard for me to NOT do anything.  So I've been doing that.  Just half an hour yesterday.  Jason is going to take the kids out again today, and I'll do some more then as well.

I'm debating calling my doctor tomorrow.  But since this is a virus, there really isn't anything she can do.  I am managing to eat and drink, so there is no reason for me to need any specialized care.

It just sucks.  I hate feeling lazy, which I do.  Taking rest days is very hard for me.

Thursday March 8th: sick day

Sick this morning.  I slept in because I felt so terrible yesterday.  And then this morning my lower GI decided to explode.  I'm glad it happened at home rather than at the gym...that would have been mortifying.  It is still cramping up every time I try to put something in it, so I'm not sure how today is going to go.  I do want to try to get some biking in if I can manage it since I didn't get a chance to do much yesterday.  We'll see.

I feel guilty for not going into work.  Because I feel physically fine other than my lower GI cramping up horribly.  Bah.  I know I have issues.

WTF

Wed March 7

I was not feeling good this morning.  The girls kept waking me up and I felt rather nauseous.  I think I'm a little overtrained...I did not take a rest day last week and my activity may have gone up if the circuit training really can be considered to be more intense.  I ended up leaving the gym early.  I just couldn't hack it today.

A1. Squats.  warm-up and then
85x8
90x6
90x6

A2.  Assisted Row.  warm-up and then
130x5; 115x5; 110x5
130x3; 115x8
130x3; 155x6

Cable twists:
60x10
60x10
60x10

C1. Leg extension
156x8
156x8
156x8

C2. Push press
45x8
45x8

And then I left.  Just did not feel good.  I had a little fruit and cheese and we'll see how I feel later.  Jason is going to be out tonight at a meeting and hopefully the kids will behave pretty well.

Tuesday March 6th

I thought I started my period yesterday, but it seems to be MIA.  Just a little spotting and that's it.  This is somewhat upsetting...I thought I regained it regularly.  I had two good months and now just spotting this month.  Hopefully this is just a fluke.  I didn't have a period for years, and it may just take some more time to be regular.  I am upset because I really like the new circuit training, and I don't want the decreased period to be related to the training.

I just want to be able to be active AND healthy.  But perhaps I have to re-think my training again.

Circuit training this morning:

10 divebombers
10 low jump burpees
5 man makers
20 walking lunges, each side
plank
50 jumping jacks
10 plank raises, each side
10 low jump burps

Repeat 3x.  Took about 25 minutes.  Felt good.

Feeling discouraged this morning, though.  I'm hoping my period will make a comeback today.

Monday March 5th

Back to waking up at 5am.  I wish the gym opened earlier...I feel rushed when I work out in the morning.  When the family was away, I was able to sleep in a little more and was much more able to focus on the lifting since I didn't feel rushed to get home and get everyone ready for school.  I am trying my best to carry over that feeling to the present, because I know a lot of my feelings of 'being rushed' are really self-made and I do have more time than I allow myself to believe.  I just hate being late or 'really' being rushed.

That said...

A1:  bench.  warm-up and then
70x5; 65x5
75x4; 70x4; 65x4
75x3; 70x3; 65x3
75x2; 65x4

A2: leg press.  warm-up and then
370x10
395x8
395x8
395x8

A3: cable side twists
40x10
50x10
60x10
60x10

B1: lat pulldown with v-bar
110x4; 100x4; 90x4
110x3; 100x3; 90x3
110x3; 100x3; 90x3

B2: leg extension
144x10
149x10
149x10

B3: face pulls
80x10
90x10
80x10

That's it.  took about 30 minutes

Edit to add:  40 minutes of biking later

Sunday March 4th

Went to the Y to do some circuit training.  The family was staying home this morning, and I don't like biking when people are up and around...its too distracting to me.

60 jumping jacks
20 bw squats
10 mountain climbers each side
5 burpees
10 side plank raises, each side
5 burpees
20 walking lunges each leg
30 second plank

repeat 3x

took somewhere between 25 and 30 minutes.  And my legs were shaking at the end.  Good times.

Saturday, March 3rd

Jason is at a conference all day.  I played with the idea of just biking during the girls' nap, but I wanted to go to the Y and do something else.  And I don't like biking when there is no one to watch Zev (even though he's perfectly fine on his own).  Since the Y has childcare in the morning, I decided instead to head out there and let the kids play in the childcare center while I did a little workout.

Half an hour on the treadmill, 1 min/2 min intervals at roughly 3.5 mph and 5.3 mph.  It ended up being almost 2.25 miles total.  Since I really don't like running, I thought this was pretty decent.  It isn't that I can't do it, rather I find it boring.  But I do think running can be a good exercise to have in a plan, so doing it once a week is a good compromise.  Done and done.

Tomorrow will either be a little biking or a day of rest.  Depends on what the day brings.

Friday March 2nd

Family comes back today.  My week 'off' is over.  Some things I've learned:

I need to make fitness a higher priority.  I've felt so much more relaxed this week with that outlet.

I actually really like my job.  I was able to focus more at work since I did not have to worry about four other people.  That said, I do want to also focus more on my career and take more opportunities at work to get ahead.  I'm meeting with my boss on Monday so I will have an opportunity to think about that.

Workout this morning:

A1: Leg press.  warm up and then
320x10
370x8
370x8
320x10

A2: Assisted row.  warm up and then
125x5; 110x5
125x5; 110x5
125x5; 110x5

B1: cable fly
40x12
40x12
40x12
Tried the 50, but too hard

B2: hamstring curl
72x5; 60x5
72x4; 60x4
72x3; 60x3

C1: Front raise
10x10
8x12
8x12

C2: plank
45 sec
45 sec
45 sec

D: bicep curl
60x12
60x12

25 minutes biking at home

That was ok.  Once my family is home, finding the time to do the workouts I would like to do is going to be more difficult, and while I do want it to be a priority, I may have to make some compromises.  I will have to talk to Jason about it.  It may mean doing more at night after the kids go to bed.

Thursday, March 1st

On a recommendation, I checked out Zuzka's WOD (she is a former founder of bodyrocktv but no longer works there, supposedly due to some personal issues with the other male founder).  On her own, she started a YouTube channel with similar workouts to bodyrocktv.  When I inquired about bodyweight circuits on a private Facebook group I am a member of, she was recommended.  So I did her first WOD with some modifications:

10 divebombers
5 burpees
10 side plank raises, each side
5 burpees
20 walking lunges, each side
10 ball throws with an 8 lb medicine ball
30 second plank

repeat 3x

followed by reverse wood chops with an 8 lb medicine ball:  10 each side
bw dips, 10 reps 2x

Brutal.  Took half an hour and I was shaking and sweating at the end.  I was looking for another form of cardio that would keep my brain interested and still be a good workout, and this was great.  I think one of the reasons I dislike steady state cardio so much is that it is the SAME THING for half an hour.  This kept switching up, which kept me focused.  And it was short and sweet.  I think my workout plan is going to be:

Monday:  full body strength
Tuesday:  bw circuits
Wed: full body strength
Thursday: bw circuits
Friday:  full body strength
Sat:  biking/off
Sun:  biking/off

I may do some biking in the evenings on strength days, but it will depend on what the evening looks like.  If I do, it will only be for 15-20 minutes.

February 29th, evening

Got home and did 20 minutes on the bike downstairs.  My meals today have not been stellar, but I said I would start writing them down, so I will:

Breakfast:  1/2 cup of egg whites and 1/2 piece of real rye bread (ingredients only rye and salt.  no yeast)
Lunch: veggie burger with brussel sprouts, spinach, green peppers, and romaine
Dinner:  roasted cauliflower, mushrooms, radishes, and cabbage, with cottage cheese and hummus
After dinner:  rice cakes with almond butter and ricotta

February 29th. Leap Year

Happy Leap Year

I'm still playing with the format of this blog.  But before I forget, I should write out what I did this morning:

A1: Squats:  warm-up and then
65x8
85x6
85x8
85x6
85x6

A2: V-bar lat pull-down
110x4; 100x5; 90x5
110x3; 100x4; 90x4
110x3; 100x3; 90x3

A3: plank
30
30
20

B1: push-press
45x6
50x3
45x8
45x8

B2: hamstring curl
72x5; 60x5
72x5; 60x5
72x5; 60x3

C1: Tricep push-downs
70x10
80x10
80x10

D1: Back extensions
bwx10
10x10
10x8

that was pretty brutal.  I was shaking by the end.  The lat pulldowns were a PR and my legs were shaking after the squats.  Good workout.

Tracking my weight on the Wii.  It was 124 this morning, roughly.  Honestly, I'm not that happy about that.  But I think its more that I don't feel in shape right now and I need to get a better handle on my eating.  So I'm going to start writing down what I eat just so I can stop the mindless eating.  I need some accountability.

Tuesday, February 28th

I tried circuit bodyweight training for the first time.  I wanted to try something for cardio other than the general biking or treadmill.

Done in a circuit 3 times:

60 jumping jacks
10 burpees
walking lunges:  about 40 (back and forth across the room)
wall-sit
dumb-bell swings (25 lbs)
high knees
plank

Took about half an hour.  I was definitely slower by the end.  I tried jumping rope, but don't know how to do it, so I didn't waste my time trying to figure it out.  I also did a little more core work towards the end.  I did like it, but I think I'm going to have to find some upper body work as well...maybe some light OL moves?  Cleans or something?  I'll try something new on Thursday.

February 26th and 27th

Yesterday:  45 min of biking split into a 30 min and a 15 min session.  Lots of errands during the day and climbing around the attic.

This morning:  back into the gym to do some full body lifting:

A1: bench press:  warm up and then
75x3; 70x3; 65x3
75x3; 70x3; 65x3
75x3; 70x3; 65x3

A2: Leg press:
320x10
340x10
340x10

B1: Assisted row:  warm-up and then
130x5; 115x5; 100x5
130x5; 115x5; 100x5
130x4; 115x4; 100x4

B2: Leg extension:
144x10
144x10
144x10

C1: plank
30 sec
30 sec
45 sec

C2: lateral raise:
15x8
15x8
15x8

D: cable bicep curl
60x10
60x10
60x10

Saturday, February 25th

I was unsure as to what to do this morning.  I do not lift on the weekends and didn't want to bike.  I ended up going to the gym for a change of scenery and thought I would figure it out when I got there.  I managed:

Intervals on the treadmill:  1 min at around 3.5 mph and 1 min around 5.8-6.2 mph.  Did 10 of those, and with warm-up and cool-down that was around 23 minutes.

Rowing:  2000 meters, which was about 12 minutes

Then I went to the annex part of the gym and did a little 'core' work:

db swings:
10x20
10x25
10x25

Planks:
30 sec
30 sec
30 sec

back extension
bwx10
bwx10
bwx10

Was going to do more, but I figured that would be enough.  Total time was around 45 minutes or so.

Observations:  I'm actually in better cardiovascular shape than I think I am.  I could have gone longer on the treadmill, but I just find it boring and can't stand to do it for very long. I guess the way to increase my fitness there is to increase the speed on my intervals.  In general I don't like running and don't find the bodies of runners to be appealing:  thin, but very little muscle.  Which is why I'm looking into more functional fitness for my cardiovascular work:  intervals, bw training, etc.

Plans for today:  not sure yet.  I need to go to the library to return some books and I need to pay the daycare.  I also need to buy my sister a baby shower gift, but I think I'll just do that online.  I want to clean out some of the basement and try to sell some things, too.

Friday, February 24th

I woke up late this morning; my family is gone and I had decided to either go into work late or not at all (I ended up going in late due to an overactive guilt complex).  But since I was not in a rush, I could do a nice long workout.

A1: Squats: warm-up
6x85
5x90
5x90
5x90

A2: Lat pulldown: warm-up
6x100; 4x90; 4x80
5x100; 5x90; 5x80
4x100; 4x90; 4x80

A3: Plank for 30 seconds

B1: push-press
6x45
4x50; 4x45
3x50; 4x45
3x50; 4x45

B2: step-ups on 18 inch platform
10x12
10x15
10x15

C1: dumb-bell swing
10x20
10x20
10x20

C2: hamstring curl
10x60
10x60

C3: face-pulls
10x80
10x90

Cool-down with 15 minutes biking.  Did another 20 minutes in the evening.

One of my goals in keeping track of this is to keep a sense of realism.  I look at this and I can say:  yes, I am actually an active person.  I'm still trying to decide what to do tomorrow.  There is a TRX introduction session in the morning that I may check out, but since I'm not sure I want to take the class I will probably pass.  I started re-reading NROLFW and want to look into making some interval/cardio routine I can do rather than the bike all the time.  I don't find the bike very 'functional' and would like to increase my functional fitness.

Other things I did today (again, to keep the realism...I have a tendency to think of myself as 'lazy'):  did some 'work' at work, did the dishes, did the laundry, saw a movie, folded the diapers.  A pretty busy day.

Thursday, February 23

Currently I am on a three day lifting week.  This is down from four days.  I had been experiencing a lot of joint pain, and after changing some medications, still experienced the pain.  After decreasing from four to three days of heavy lifting, the joint pain has disappeared.  I now am lifting M, W, F, which means today is a cardio day.

Since my husband and children left early this morning for the airport, I did some quick cardio on my stationary bike in our basement.  Half an hour of biking.  I like to do more than that on cardio days, so I will probably do something else later today.

I want to also find other methods of cardio to do other than the stationary biking.  This will be a goal for next few days:  to come up with some other cardiovascular activity for my 'cardio' days.

Day One and Goals

Goal:  to keep me motivated and accountable
Goal:  to keep me focused
Goal:  to keep me balanced
Goal: to keep my expectations (and thus results) realistic

because:

Truth: I am in my mid-thirties
Truth:  I am married and have three young children
Truth: I work full-time in an intellectually stimulating and moderately busy job
Truth: I have very little personal time
Truth: I am very Type-A and very much a black/white thinker

my hope:

By keeping track of my workouts and activities, I can continue my interest in fitness and stay balanced, healthy, and realistic.  In my brain, I am still a young (-ish) woman with no expectations and all the time in the world to commit to my interest in health and fitness.  In the real world, I have priorities that outweigh those interests:  namely my husband and children.  This creates a sense of disappointment and failure:  the feeling that I am not doing enough.  If I have tangible evidence of what I actually am accomplishing, perhaps that feeling of disappointment and failure will disappear?
I currently do not have a specific training goal.  This may be the first goal:  to make one.  But I did train this morning.

Bench: 3x[ 1-4x75;6-8x70;4x65]
Leg press: 10x320; 10x370; 10x370; 10x 390
Assisted row: 10x120; 3x[125x5; 115x5]
Walking lunge: 2x[20x50]
side bend with overhead: 10x15; 10x15
leg extension: 10x144; 10x144; 10x144
lat raise: 10x12; 10x15
20 minutes on a bike at home

Total time: approximately 1 hour