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.