According to Blogger, most of my traffic is from Russia. If any of you Russians need work-out tips, I know a guy, I could maybe introduce you. Call me. We'll do lunch or something.
My one-month point was the 13th. That'd be one month working out (more or less) regularly and eating smarter, and two months no smoking. Since I don't believe in scales, I'm supposed to track with pictures. But frankly, I'm not feeling it. It's not a good-body day. There are times when I'm totally impressed with my own progress, and I feel good about the way I look. Today, I feel fat and weak. So, no pic.
It was hot in the house. I'm hoping that's why this circuit sucked so bad.
Prisoner Squats, 30 reps: Check!
Push-ups, 15 reps: Check!
Jumps, 10 reps: Check!
Push-ups, 15 reps: Check!
Swiss-Ball Leg Curls, 10 reps: Check!
Swiss-Ball Pikes, 10 reps: Check!
Step-Ups, 4-ct, 20 reps: Check!
Chin-ups, 5 reps: Planks, 8-ct, 5
Forward Lunges, 30 reps: Check!
Tucked-elbow push-ups: 6 up, 14 knees
Inverted Rows, 15 reps: 0
Prisoner Squats, 15 reps: Check!
Chin-ups, 5 reps: planks, 8-ct, 3
Sunday, July 15, 2012
Thursday, July 12, 2012
2012-07-12 - New Yoga Mat
I missed doing them at the gym last night, so I did them in my living room this morning. Even though it wasn't hot yet, it was a good bit warmer (about 78 degrees) than my gym (about 70, most days), and I think between doing it the morning and not having A/C, it made a huge difference. Also, brand-new yoga mats smell bad.
Prisoner Squats, 30 reps: Check!
Push-ups, 15 reps: Check!
Jumps, 10 reps: Check!
Push-ups, 15 reps: 10 up, 5 on my knees
Swiss-Ball Leg Curls, 10 reps: Check!
Swiss-Ball Pikes, 10 reps: Check!
Step-Ups, 4-ct, 20 reps: Check!
Chin-ups, 5 reps: Planks, 8-ct, 5
Forward Lunges, 30 reps: Check!
Tucked-elbow push-ups: 15 up, 5 knees
Inverted Rows, 15 reps: 0
Prisoner Squats, 15 reps: Check!
Chin-ups, 5 reps: planks, 8-ct, 4
Prisoner Squats, 30 reps: Check!
Push-ups, 15 reps: Check!
Jumps, 10 reps: Check!
Push-ups, 15 reps: 10 up, 5 on my knees
Swiss-Ball Leg Curls, 10 reps: Check!
Swiss-Ball Pikes, 10 reps: Check!
Step-Ups, 4-ct, 20 reps: Check!
Chin-ups, 5 reps: Planks, 8-ct, 5
Forward Lunges, 30 reps: Check!
Tucked-elbow push-ups: 15 up, 5 knees
Inverted Rows, 15 reps: 0
Prisoner Squats, 15 reps: Check!
Chin-ups, 5 reps: planks, 8-ct, 4
Monday, July 9, 2012
2012-07-09 - Post-dated
I did do this workout. I skipped the cardio. It was kinda blah.
Dead Lifts
15 reps @ 30lbs - 10 reps @ 40lbs - 8 reps @ 50lbs
Bent-over Rows (using dumb-bells)
15 reps @ 10lbs - 10 reps at 15 lbs - 8 reps @ 20lbs
Goblet Squats (using one dumb-bell)
15 reps @ 20lbs - 10 reps @ 25lbs - 8 reps @ 30lbs
Medicine Ball Slams (6-lb medicine ball)
15 reps - 15 reps - 15 reps
Straight-leg Dead Lift
15 reps @ 30lbs - 10 reps @ 40lbs - 8 reps @ 50lbs
Dead Lifts
15 reps @ 30lbs - 10 reps @ 40lbs - 8 reps @ 50lbs
Bent-over Rows (using dumb-bells)
15 reps @ 10lbs - 10 reps at 15 lbs - 8 reps @ 20lbs
Goblet Squats (using one dumb-bell)
15 reps @ 20lbs - 10 reps @ 25lbs - 8 reps @ 30lbs
Medicine Ball Slams (6-lb medicine ball)
15 reps - 15 reps - 15 reps
Straight-leg Dead Lift
15 reps @ 30lbs - 10 reps @ 40lbs - 8 reps @ 50lbs
Saturday, July 7, 2012
2012-07-07 - Breaking the Streak; Back to the Start
So, I went ahead with my plan to do my circuit, and was pleasantly surprised both that the heat prior to arriving at the gym (which is, unlike my house, very well air conditioned) did not seem to negatively impact my workout and that contrary to my worries, I've actually made progress on my ability to do my circuit.
I took my husband's advice and instead of refusing to do either chin-ups or drop-downs, I got on the chin-up-assist machine and set it so that I was pulling up a little over 100lbs of my own weight each time. This was way more satisfying than just refusing to do it.
All-in-all, I had an excellent work-out. I should have stayed to do some cardio, or gone through the circuit another time, but it is Saturday.
Now, the only question is, do I rinse off in the shower before putting my swim suit on for some sun-bathing and reading, or do I throw a swimsuit on this sweaty body and rinse off in the hose so I can dry off on my beach towel?
Prisoner Squats, 30 reps: Check!
Push-ups, 15 reps: 10 up, 5 on my knees
Jumps, 10 reps: Check!
Push-ups, 15 reps: 9 up, 5 on my knees
Swiss-Ball Leg Curls, 10 reps: Check!
Swiss-Ball Pikes, 10 reps: Check!
Step-Ups, 4-ct, 20 reps: Check!
Chin-ups, 5 reps: lifting 100lbs on the assist machine, check.
Forward Lunges, 30 reps: Check!
Tucked-elbow push-ups: 15 up, 5 knees
Inverted Rows, 15 reps: 5 chin-ups on the assist machine
Prisoner Squats, 15 reps: Check!
Chin-ups, 5 reps: on the assist machine, check.
EDIT: I looked back at the last time I did the circuit, and there is definitely progress there. Last time, I had 4 reds and 2 yellows, so it is getting better.
Also, I think I liked how planks we working not just my arms, like the chin-ups, but also my core and quads. I think instead of the inverted rows, or the assisted chin-ups, I'll add in the planks in their stead. And maybe some light-weight oblique workout. Swiss-Ball obliques? Or maybe something with that 20lb bar-bell...
I took my husband's advice and instead of refusing to do either chin-ups or drop-downs, I got on the chin-up-assist machine and set it so that I was pulling up a little over 100lbs of my own weight each time. This was way more satisfying than just refusing to do it.
All-in-all, I had an excellent work-out. I should have stayed to do some cardio, or gone through the circuit another time, but it is Saturday.
Now, the only question is, do I rinse off in the shower before putting my swim suit on for some sun-bathing and reading, or do I throw a swimsuit on this sweaty body and rinse off in the hose so I can dry off on my beach towel?
Prisoner Squats, 30 reps: Check!
Push-ups, 15 reps: 10 up, 5 on my knees
Jumps, 10 reps: Check!
Push-ups, 15 reps: 9 up, 5 on my knees
Swiss-Ball Leg Curls, 10 reps: Check!
Swiss-Ball Pikes, 10 reps: Check!
Step-Ups, 4-ct, 20 reps: Check!
Chin-ups, 5 reps: lifting 100lbs on the assist machine, check.
Forward Lunges, 30 reps: Check!
Tucked-elbow push-ups: 15 up, 5 knees
Inverted Rows, 15 reps: 5 chin-ups on the assist machine
Prisoner Squats, 15 reps: Check!
Chin-ups, 5 reps: on the assist machine, check.
EDIT: I looked back at the last time I did the circuit, and there is definitely progress there. Last time, I had 4 reds and 2 yellows, so it is getting better.
Also, I think I liked how planks we working not just my arms, like the chin-ups, but also my core and quads. I think instead of the inverted rows, or the assisted chin-ups, I'll add in the planks in their stead. And maybe some light-weight oblique workout. Swiss-Ball obliques? Or maybe something with that 20lb bar-bell...
Friday, July 6, 2012
2012-07-06 - Bad Weekend, Continued
Like the title says, the bad weekend went right through the week. Work-out number one was on Tuesday (should've been Monday), which would dictate that workout number two be on Thursday, but I was sick on Thursday, so, here it is Friday, and I just did workout number two. Workout number three will be tomorrow. Onward and upward for next week.
The knee pain I was having, probably as a result of going too far down on the dead lifts and squats, has lessened - a good sign. Also, I'm once again not feeling this workout as much as I think I should. I'm just not as sore as I think I should be. And I'm a little worried that this weight workout isn't doing as many different things as my circuit was doing. I think tomorrow's workout will be my circuit followed by half an hour on the elliptical.
I totally wanted a cigarette at work this afternoon. It was after lunch. A slow Friday. I had an intellectual problem to solve and I just needed to sit down with a cigarette and think a bit. But I didn't. I sat at my desk, without the sunshine, without the other smokers around me, without a cigarette, and tried to think, instead.
Again, my normal gym doesn't have 2.5lb weights for the bar-bells. So, I had to adjust the amount of weight lifted a bit.
Dead lifts:
15 @ 30 lbs - 10 @ 40 lbs - 8 @ 50 lbs
Bent-over rows (using dumb-bells):
15 reps @ 10 lbs - 10 reps @ 15 lbs - 8 reps @ 20 lbs
Goblet Squats:
15 reps @ 20 lbs - 10 reps @ 25 lbs - 8 reps @ 30 lbs
Medicine Ball slams (6-lb medicine ball):
15 reps - 15 reps - 15 reps
Straight-leg Dead lifts:
15 reps @ 30 lbs - 10 reps @ 40 lbs - 8 reps @ 50 lbs
And 30 minutes on the elliptical. I burned 287 calories (Yay!) and went 2.36 miles with the 1-1 interval program and the upper left at 4.
The knee pain I was having, probably as a result of going too far down on the dead lifts and squats, has lessened - a good sign. Also, I'm once again not feeling this workout as much as I think I should. I'm just not as sore as I think I should be. And I'm a little worried that this weight workout isn't doing as many different things as my circuit was doing. I think tomorrow's workout will be my circuit followed by half an hour on the elliptical.
I totally wanted a cigarette at work this afternoon. It was after lunch. A slow Friday. I had an intellectual problem to solve and I just needed to sit down with a cigarette and think a bit. But I didn't. I sat at my desk, without the sunshine, without the other smokers around me, without a cigarette, and tried to think, instead.
Again, my normal gym doesn't have 2.5lb weights for the bar-bells. So, I had to adjust the amount of weight lifted a bit.
Dead lifts:
15 @ 30 lbs - 10 @ 40 lbs - 8 @ 50 lbs
Bent-over rows (using dumb-bells):
15 reps @ 10 lbs - 10 reps @ 15 lbs - 8 reps @ 20 lbs
Goblet Squats:
15 reps @ 20 lbs - 10 reps @ 25 lbs - 8 reps @ 30 lbs
Medicine Ball slams (6-lb medicine ball):
15 reps - 15 reps - 15 reps
Straight-leg Dead lifts:
15 reps @ 30 lbs - 10 reps @ 40 lbs - 8 reps @ 50 lbs
And 30 minutes on the elliptical. I burned 287 calories (Yay!) and went 2.36 miles with the 1-1 interval program and the upper left at 4.
Wednesday, July 4, 2012
2012-07-03 - Bad Weekend; Great Workout
So, Friday came and, as usual, I decided to blow off my workout and do it Saturday. And that usually works great, except that Friday night we had a storm that knocked out power through Sunday night. So, I totally missed that workout. And I completely busted my "diet" when we went out to eat two nights in a row because the power was out.
In the mean-time, the only shorts I have are a size too small (or maybe more) and I have to really work to button them, and once I do, I feel awful in them. Not only are they uncomfortable, I feel super-unattractive in them. So, while we were out for dinner, we swung by Marshalls, and I got new shorts, in the size I usually wear these days... Only, I didn't try them on, and they turned out to be just as tight (if not tighter) than my other shorts, which were a size smaller. So did the summer-weight slacks I bought. I wasn't, apparently, feeling bad enough about my body, so I stepped on the scale, which only made me angrier. It was a bad, bad weekend, health-wise.
Monday I was ill and had forgotten to print out my work-out. So I did it yesterday. This week, workouts will be Tuesday, Thursday and Saturday. And I better make myself on Saturday! On a happier note, this workout seemed much easier than the first time I did it with my trainer. Maybe because my muscles had time to completely heal up? Maybe because the AC was turned up higher? Who knows?
This was a different gym - one that didn't have 2.5lb weights. So, I had to adjust the amount of weight lifted a bit.
Dead lifts:
15 @ 35 lbs - 10 @ 40 lbs - 8 @ 50 lbs
Bent-over rows (using dumb-bells):
15 reps @ 10 lbs - 10 reps @ 15 lbs - 8 reps @ 20 lbs
Goblet Squats:
15 reps @ 20 lbs - 10 reps @ 25 lbs - 8 reps @ 30 lbs
Medicine Ball slams (6-lb medicine ball):
15 reps - 15 reps - 15 reps
Straight-leg Dead lifts:
15 reps @ 30 lbs - 10 reps @ 40 lbs - 8 reps @ 50 lbs
About 23 Minutes on the elliptical, doing 1-1 intervals. The higher resistance was at 6, the lower resistance was at 2. It said I burned about 203 calories.
In the mean-time, the only shorts I have are a size too small (or maybe more) and I have to really work to button them, and once I do, I feel awful in them. Not only are they uncomfortable, I feel super-unattractive in them. So, while we were out for dinner, we swung by Marshalls, and I got new shorts, in the size I usually wear these days... Only, I didn't try them on, and they turned out to be just as tight (if not tighter) than my other shorts, which were a size smaller. So did the summer-weight slacks I bought. I wasn't, apparently, feeling bad enough about my body, so I stepped on the scale, which only made me angrier. It was a bad, bad weekend, health-wise.
Monday I was ill and had forgotten to print out my work-out. So I did it yesterday. This week, workouts will be Tuesday, Thursday and Saturday. And I better make myself on Saturday! On a happier note, this workout seemed much easier than the first time I did it with my trainer. Maybe because my muscles had time to completely heal up? Maybe because the AC was turned up higher? Who knows?
This was a different gym - one that didn't have 2.5lb weights. So, I had to adjust the amount of weight lifted a bit.
Dead lifts:
15 @ 35 lbs - 10 @ 40 lbs - 8 @ 50 lbs
Bent-over rows (using dumb-bells):
15 reps @ 10 lbs - 10 reps @ 15 lbs - 8 reps @ 20 lbs
Goblet Squats:
15 reps @ 20 lbs - 10 reps @ 25 lbs - 8 reps @ 30 lbs
Medicine Ball slams (6-lb medicine ball):
15 reps - 15 reps - 15 reps
Straight-leg Dead lifts:
15 reps @ 30 lbs - 10 reps @ 40 lbs - 8 reps @ 50 lbs
About 23 Minutes on the elliptical, doing 1-1 intervals. The higher resistance was at 6, the lower resistance was at 2. It said I burned about 203 calories.
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