Busy week. Quick update.
Dec. 5
2.5 mile run on treadmill. Nearly killed me. What is up with that?
Dec. 6
No workout. Decided I deserved a day off. Plus, I was making pie.
Dec. 7
Work and life got in the way of a workout. Damn it!
Dec. 8
1-mile run
Workout #2
Dec. 9
2-mile run. Feeling better with it!
Workout #1 - only had time for first part of it
Dec. 10
No workout - magazine is on deadline!
Dec 11, 2009
Dec 4, 2009
even when i don't feel like it
Can I puke now? Mind if I puke?
Oughff. Today's workout has not sat well with me. Perhaps it was the handful of spice drops I had two hours before. Maybe not so good to mix a salami sandwich and spice drops in one's tummy the day one does her first ever abs-only workout. "One" and "her" is me. Bleh.
Since it's my day off from running, I decided to use the dumbbells and big blue ball I have at home to do today's workout. Mountain climbers are difficult on throw rugs, by the way.
Note to self: I need to dust our wood floors more often.
So, here it is. Fair warning, do it on a somewhat empty stomach.
Dec. 4
Workout #3
Jumping Lunges (with or without dumbbells)
16 jumps
Multi-planar Lunges (Front, Left and Right will be one rep, with dumbbells)
8 reps
Romanian Deadlifts (with barbell)
12 reps
Single Legged Squats
5 each leg
Jumping Jacks (dumbbells)
Repeat a second time
Abs:
Plank into Mountain Climber Twists (hold 12 secs, transition into 8 Twists)
Leg Lifts—10
Plank into Mt. Climb Twists
6inches-12 sec.
Plank into Mt. Climb Twists
Reverse Lunge-16 sec.
Plank into Mt. Climb Twists
Crunches-20 reps
Plank into Mt. Climb Twists
Russian Kettlebell Twists (Skittles)-24 swings
Plank into Mt. Climb Twists
Ball Transfers-10 transfers
Repeat a second time, eliminating the 3rd in the series(s), but double the rep/time count.
Oughff. Today's workout has not sat well with me. Perhaps it was the handful of spice drops I had two hours before. Maybe not so good to mix a salami sandwich and spice drops in one's tummy the day one does her first ever abs-only workout. "One" and "her" is me. Bleh.
Since it's my day off from running, I decided to use the dumbbells and big blue ball I have at home to do today's workout. Mountain climbers are difficult on throw rugs, by the way.
Note to self: I need to dust our wood floors more often.
So, here it is. Fair warning, do it on a somewhat empty stomach.
Dec. 4
Workout #3
Jumping Lunges (with or without dumbbells)
16 jumps
Multi-planar Lunges (Front, Left and Right will be one rep, with dumbbells)
8 reps
Romanian Deadlifts (with barbell)
12 reps
Single Legged Squats
5 each leg
Jumping Jacks (dumbbells)
Repeat a second time
Abs:
Plank into Mountain Climber Twists (hold 12 secs, transition into 8 Twists)
Leg Lifts—10
Plank into Mt. Climb Twists
6inches-12 sec.
Plank into Mt. Climb Twists
Reverse Lunge-16 sec.
Plank into Mt. Climb Twists
Crunches-20 reps
Plank into Mt. Climb Twists
Russian Kettlebell Twists (Skittles)-24 swings
Plank into Mt. Climb Twists
Ball Transfers-10 transfers
Repeat a second time, eliminating the 3rd in the series(s), but double the rep/time count.
Dec 3, 2009
Contemplating One's Navel Under the Dumbbell Tree
One of the annoyances that is inherent in all gyms is a "tree" of dumbbells that is inevitably missing the 5lb set of weights you need for your workout, yet has three 20lb weights, positioned one above the other on one side of the rack. The 20s and 25s are, of course, somehow above the 10s and 15s. It's a wonder the lot of them don't timber over like a felled tree. If it did tip, there are a multitude of random weights—more numerous than could fit on the rack, and, of course, matching nothing in the vicinity—that would buffer the fall.
It bugs me, this weighty chaos. I've been known to spend a few minutes bringing some order to the mess. It won't surprise you that I sometimes fold sweaters at The Gap, too, if their mighty minions are too busy fetching Pink paraphernalia for the too-mature tweens.
Today's workout, although it lit my metabolism with a high and mighty flame (on fiyah!) was made all the more tolerable with a nicely organized dumbbell rack. Yes, gymrat, there is a Dumbbell Angel after all.
Dec 3
2 mile run
Workout #2
Core Work:
3 different planks accompanied with 3 different supine core exercises.
• No stopping
• Planks 20 sec each
Repeat twice.
Upper Body Work:
6 Push Ups to Renegade Rows--w/3lb weights
---> 20 Crunches
---> 20 sec Mountain Climbers
• 2 sets
• Go back to crunches from the climbers, the military fashion.
Lower Body Work:
20 Bosu Ball Lateral Leaps
--->10 Dog Extensions each arm/leg w/ 7.5lb weights
--->10 Forward and Backward Lunges
• 2 sets
• Follow the military format
It bugs me, this weighty chaos. I've been known to spend a few minutes bringing some order to the mess. It won't surprise you that I sometimes fold sweaters at The Gap, too, if their mighty minions are too busy fetching Pink paraphernalia for the too-mature tweens.
Today's workout, although it lit my metabolism with a high and mighty flame (on fiyah!) was made all the more tolerable with a nicely organized dumbbell rack. Yes, gymrat, there is a Dumbbell Angel after all.
Dec 3
2 mile run
Workout #2
Core Work:
3 different planks accompanied with 3 different supine core exercises.
• No stopping
• Planks 20 sec each
Repeat twice.
Upper Body Work:
6 Push Ups to Renegade Rows--w/3lb weights
---> 20 Crunches
---> 20 sec Mountain Climbers
• 2 sets
• Go back to crunches from the climbers, the military fashion.
Lower Body Work:
20 Bosu Ball Lateral Leaps
--->10 Dog Extensions each arm/leg w/ 7.5lb weights
--->10 Forward and Backward Lunges
• 2 sets
• Follow the military format
Still Catching Up
I did, indeed, hit the gym yesterday, but I'm a half day behind in tracking what I actually did there. Despite my failing memory, this one is easy to remember—it's one that my trainer emailed me so I printed it onto a little card, and the little card slips easily into the back of my iPod case. Sometimes I can be so clever. Sometimes.
Thing to note: There was a guy doing a floor workout, and he wore those "shoes" (I say that loosely) that fit like gloves. You know, where each toe is inside it's own little rubberized case. Vibram shoe gloves, according to Google. Never saw them in the gym before. He seemed to have a bit more stability when doing jumping lunges. Good idea, I guess. Not for me, not for indoors, anyway. I may find a deal on turf shoes to do workouts. Doing these exercises in running shoes is actually a bit tricky.
Dec 2
2 mile run
Workout #1
Deadlift w/30lb bar into Calf Raises--12 reps
Mountain Climbers---12 secs
Dumbbell Snatches w/ 7.5lbs---12 reps
Plank on Stability Ball---20 secs
Repeat this circuit 2 times, no rest in between the workouts!
Single Leg Balance Rows w/7.5lb dumbbells---8 reps per leg
Stability Ball Single Arm Rows w/7.5lb dumbbells---8 reps per arm
Jumping Lunges---16 jumps
Stability Ball Trunk Twists with 10lb plate---16 twists
Repeat this circuit 2 times.
Ah, and something I didn't realize—it's the same workout I did on Monday. I'll mix it up a bit today.
Thing to note: There was a guy doing a floor workout, and he wore those "shoes" (I say that loosely) that fit like gloves. You know, where each toe is inside it's own little rubberized case. Vibram shoe gloves, according to Google. Never saw them in the gym before. He seemed to have a bit more stability when doing jumping lunges. Good idea, I guess. Not for me, not for indoors, anyway. I may find a deal on turf shoes to do workouts. Doing these exercises in running shoes is actually a bit tricky.
Dec 2
2 mile run
Workout #1
Deadlift w/30lb bar into Calf Raises--12 reps
Mountain Climbers---12 secs
Dumbbell Snatches w/ 7.5lbs---12 reps
Plank on Stability Ball---20 secs
Repeat this circuit 2 times, no rest in between the workouts!
Single Leg Balance Rows w/7.5lb dumbbells---8 reps per leg
Stability Ball Single Arm Rows w/7.5lb dumbbells---8 reps per arm
Jumping Lunges---16 jumps
Stability Ball Trunk Twists with 10lb plate---16 twists
Repeat this circuit 2 times.
Ah, and something I didn't realize—it's the same workout I did on Monday. I'll mix it up a bit today.
Dec 2, 2009
Run Ellen, Run!
My body didn't like turning 40. Once, I had the metabolism of a meerkat. Now it's more like that of a mastadon. You know, extinct. I need to take out my Girl Scout kit and light up my mitochondria by hand to get the thing burning. That doesn't happen with my bum on my chair.
So, I've turned to running. Not just random running, either. Running with goals. 5Ks, 10Ks, that sort of thing. I work well with goals and deadlines. If I don't have a goal, then "run" will just be another one of those items on my to-do list that is left unchecked at the end of the day. And when I set a goal, I like to meet and preferably exceed it. Otherwise, it's just embarrassing. And I very much dislike being embarrassed.
To help with running and the general "getting fit" agenda I've taken on, I signed up for three personal training sessions. A Try Pack, as they call it at my gym. You do these three sessions with a trainer, and you get so much off when you continue training. My vitals were taken at the outset (5'4", around 29% body fat and weighing in at 130.2 lbs) about three weeks. The three sessions are over now, and I somehow gained 2 lbs. Oh, right, Thanksgiving.
I have three workout routines under my belt and plan to sign up for at least four more training sessions. My near-term goal is to get to the gym every day between Nov. 30 and Dec. 24 and run at least 2 miles and complete one of those workouts. Long-term goal is to get down to 120 and run a half-marathon in June.
I can do this.
The one day I will miss the gym is Dec. 12. That's because I'm running in the Boston Santa Speedo Run. It's a fundraiser, and as you can visualize from the name of the run, I may need these few extra pounds on me to keep me insulated. I can handle that for now.
Okay, so ... why the blog? I figure it's the easiest way for me to track my daily workouts—my memory also became extinct with turning 40.
June. Half marathon. Hold me to it.
It's Dec. 2, so I'm backtracking two days here. Today's workout will be posted later (if I remember, of course).
November 30
Run 2 miles
Workout #1
Deadlift w/30lb bar into Calf Raises--12 reps
Mountain Climbers---12 secs
Dumbbell Snatches w/ 7.5lbs---12 reps
Plank on Stability Ball---20 secs
Repeat this circuit 2 times, no rest in between the workouts!
Single Leg Balance Rows w/7.5lb dumbbells---8 reps per leg
Stability Ball Single Arm Rows w/7.5lb dumbbells---8 reps per arm
Jumping Lunges---16 jumps
Stability Ball Trunk Twists with 10lb plate---16 twists
Repeat this circuit 2 times.
December 1 (third personal training session)
Run 1 mile before session
Farmer's walk across gym (lunges w/7.5lb dumbbells)
Ugly farmer's walk back across gym (lunges w/overhead press of dumbbells)
Work on Freedom Trainer machine
Lunge w/35lbs? into a fly - 12
Squat w/65lbs? into a fly - 12
Repeat
Oh, hell, I forgot what we did next. Stew still needs to send me the whole workout.
So, I've turned to running. Not just random running, either. Running with goals. 5Ks, 10Ks, that sort of thing. I work well with goals and deadlines. If I don't have a goal, then "run" will just be another one of those items on my to-do list that is left unchecked at the end of the day. And when I set a goal, I like to meet and preferably exceed it. Otherwise, it's just embarrassing. And I very much dislike being embarrassed.
To help with running and the general "getting fit" agenda I've taken on, I signed up for three personal training sessions. A Try Pack, as they call it at my gym. You do these three sessions with a trainer, and you get so much off when you continue training. My vitals were taken at the outset (5'4", around 29% body fat and weighing in at 130.2 lbs) about three weeks. The three sessions are over now, and I somehow gained 2 lbs. Oh, right, Thanksgiving.
I have three workout routines under my belt and plan to sign up for at least four more training sessions. My near-term goal is to get to the gym every day between Nov. 30 and Dec. 24 and run at least 2 miles and complete one of those workouts. Long-term goal is to get down to 120 and run a half-marathon in June.
I can do this.
The one day I will miss the gym is Dec. 12. That's because I'm running in the Boston Santa Speedo Run. It's a fundraiser, and as you can visualize from the name of the run, I may need these few extra pounds on me to keep me insulated. I can handle that for now.
Okay, so ... why the blog? I figure it's the easiest way for me to track my daily workouts—my memory also became extinct with turning 40.
June. Half marathon. Hold me to it.
It's Dec. 2, so I'm backtracking two days here. Today's workout will be posted later (if I remember, of course).
November 30
Run 2 miles
Workout #1
Deadlift w/30lb bar into Calf Raises--12 reps
Mountain Climbers---12 secs
Dumbbell Snatches w/ 7.5lbs---12 reps
Plank on Stability Ball---20 secs
Repeat this circuit 2 times, no rest in between the workouts!
Single Leg Balance Rows w/7.5lb dumbbells---8 reps per leg
Stability Ball Single Arm Rows w/7.5lb dumbbells---8 reps per arm
Jumping Lunges---16 jumps
Stability Ball Trunk Twists with 10lb plate---16 twists
Repeat this circuit 2 times.
December 1 (third personal training session)
Run 1 mile before session
Farmer's walk across gym (lunges w/7.5lb dumbbells)
Ugly farmer's walk back across gym (lunges w/overhead press of dumbbells)
Work on Freedom Trainer machine
Lunge w/35lbs? into a fly - 12
Squat w/65lbs? into a fly - 12
Repeat
Oh, hell, I forgot what we did next. Stew still needs to send me the whole workout.
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