Strength Training - 0.3 hours - 01/02/2009
Just a little something to get me on the map for the new year. I bailed on running at the gym tonight. Bit of a head cold and I fear I’ve lost some of my running mojo. I just don’t have the urge to do it like I did a few weeks ago. I do have the urge to be on a bike, though! A couple of co-workers and I are challenging ourselves to take 3 spin classes each week. This will be tough to do while getting my running miles in, but I am willing to take it on. I’m planning on the 8 am spin class in the morning to get things kicked off right.
Workout:
- Type: Strength Training
- Date: 01/02/2009
- Time: 20:15:00
- Total Time: 00:15:00.00
- Calories: 110
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
Trainer session plus more
Now I’m down to every four weeks with the trainer and it is serving as exactly what I thought it would–a big fat reality check. I’ve been doing great with my running, but strength work has fallen by the way side and I’ve already lost a lot of the gains I saw in the first couple of months. Tonight’s workout kicked my butt! Here’s what I can recall:
planks (2×20 sec)
box jumps
ab stuff
jumping jacks
incline push-ups
one legged squats
more ab stuff
wall sits (1@30 & 1@45)
lat pull-downs 2×12@50
back extensions 2×12
leg presses 2×12@160
I think that’s all. Talking this over with CK on the way home, we decided we will work on some basic strength and core stuff at night after putting the kiddo to bed. We have an ab ball and some hand weights, so we should be able to do some good. Now, we just have to do it! 
Workout:
- Type: Strength Training
- Date: 12/02/2008
- Time: 19:00:00
- Total Time: 00:40:00.00
- Calories: 424
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
11/5/2008
Session with the trainer.
15 minutes stationary bike to warm-up (4 miles)
88 squats
48 lunges (w/ 8 lb dumbells)
24 pushups
24 tricep dips
all sorts of abs (84 reps total)
24 back extentions with weight plates and oblique twist
24 lat pull downs @ 50 lbs
40 reps leg extension balance exercise (10 on Bosu)
Workout:
- Type: Strength Training
- Date: 11/05/2008
- Time: 18:45:00
- Total Time: 00:45:00.00
- Calories: 621
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
The inspiration of progress
Just when I was feeling all beaten down by how little I’d accomplished this week, I had my follow up evaluation with the trainer to see what progress I’ve made over the last 60 days or so. The results were great!
*Lost six pounds of fat and gained one pound of muscle for a net loss of five pounds.
*Lost ten inches off of my body, including four off of my waist!
*Loss of 1.5% body fat.
The moral of the story is to keep on doing what I’ve been doing because it’s working.
Workout:
- Type: Strength Training
- Date: 10/30/2008
- Time: 18:30:00
- Total Time: 00:35:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
10/23/2008
I was a slacker last night. Higher mileage (for me) last week and then I ran five miles on Monday. First time to do that distance in a looooong time. So I was still feeling kind of tired at the gym last night.
5 min walk/5 min jog to warm-up
leg press 2×12 @200 lbs
chest press 2×12 @ 50 lbs
shoulder press 2×12 @ 20 lbs (my shoulders are so weak!!)
low row 2×12 @ 50 lbs
lat pull-downs 2×12 @ 60 lbs
bicep curls 2×12 @ 20 lbs
tricep extenstions 2×12 @ 20 lbs
declined crunces 12 reps
I think that’s all. It looks better on paper than it actually was! I’m going to go run tomorrow when I can get outside.
Workout:
- Type: Strength Training
- Date: 10/23/2008
- Time: 18:30:00
- Total Time: 00:30:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
10/16/2008
Run: Sharon Woods
Strength: Gym
Perfect run! The weather was unbelievably, the fall trees were gorgeous, and I actually felt really good.
Later on in the evening we went to the gym to do some strength training:
leg press/squat machine: 4×4 @ 360 lbs
hamstring curls: 2×12 @ 40 lbs
dead lifts: 3×12 @ 20 lbs
decline chest press: 2×12 @ 50 lbs
bicep curls: 2×12 @ 20 lbs
tricep curls: 2×12 @ 20 lbs
back extensions w/ flys: 2×12 @ 10 lbs
lat pull downs: 2 x 12 @ 50 lbs
wall sits: 2 @ 30 secs
Workout:
- Type: Strength Training
- Date: 10/16/2008
- Time: 18:00:00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
10/13/2008
In the gym with the trainer.
lat pull-downs 2×12@50 lbs
bicep curls 2×12@20 lbs
tricep extensions 2×12@20 lbs
pec flies 2×12@50 lbs
5 count push-ups 2×12
tons of ab stuff: pelvic tilts & roll-outs, supermans, flutter-kicks, weighted oblique twists, and a bunch of other torture devices I have no name for
Workout:
- Type: Strength Training
- Date: 10/13/2008
- Time: 19:00:00
- Total Time: 00:30:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
10/6/2008
Gym.
I ran two miles without a break and the foot held up just fine. I can tell you though, I’ll never buy a pair of Mizunos again. Way too little cushioning/support in the heel for me. I’m trying to decide what to do about the pair I’m running in. I’m thinking inserts, that will definitely be more economical than replacing shoes that aren’t very old yet. After the run I did a little stretching and strength training:
leg press 4 x4 @ 180 lbs (last set I actually did 6)
30 push-ups
Then I went home. I wasn’t feeling overly motivated, and neither was CK, but I’m glad we went. Tonight we are planning on an outdoor run, which I’m definitely looking forward to.
I feel good about my ability to perform well in the race on Sunday. I’m going to have to push myself and keep my head together to make things happen the way I want them to. I am going to PR–I am going under 33:30–I don’t care if I end up puking in the process. It’s going to happen this weekend.
Workout:
- Type: Strength Training
- Date: 10/06/2008
- Time: 18:30:00
- Total Time: 00:15:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
10/1/2008
Gym–trainer session
I posted separately my short little run I got in. Put up one easy 12:00 mile on the treadmill with no protest from the foot. It’s feeling pretty good. The plan is to take it easy with some shortish light jogs until after the 5K on 10/12. I’m really hoping with the strength training I’ve been doing I’ll still have hope for obtaining the PR I’m after. I guess we’ll see.
The trainer session:
2 x 12 walking lunges
2 x 12 walking squats
some crazy stepping with a resistance band exercise
2 x 20 sec wall sits
lots and lots and lots of ab work
balancing exercises
exercises throwing the medicine ball
2 x 12 @ 50 lbs lat pulldowns
2 x 12 back extensions (w/10 lb weight plate)
I think that’s all. Seems I can never remember everything when I go to blog this the next day!
Workout:
- Type: Strength Training
- Date: 10/01/2008
- Time: 18:30:00
- Total Time: 00:30:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
So far, so good
Back in the gym.
I started out on the treadmill to give the pesky foot a test drive and see how it held up. It is still just the tiniest bit tender under the left heel–but nothing like what it was. I did a 5:00 walk/5:00 at 12:00 mile light jog and repeated that for a total of twenty minutes. I could feel a tiny bit of twinge, but nothing that made me want to stop. In fact, I felt pretty good toward the end and thought I could probably run a little more, but I didn’t want to push it. Getting up this morning, there was no noticeable increase in pain or anything like that, so I would call this a successful test drive. Still planning to take it easy as far as speed and distance so I can make sure I can run the 5K on the 12th.
After the walk/jog I hit the weights for some strength training. Here’s what I did:
leg press (2 x 12 @ 120 + 1 x 12 @ 140)
lunges (6 x 12)
calf raises (2 X 12)
bicep curls (1 x 12 @ 30)
triceps (1 x 12 @ 30)
chest press (2 x 12 @ 45)
pec fly (2 x 12 @ 45)
pushups (1 x 12)
reclined leg press (2 x 12 @ 110 + 1 x 12 @ 130)
I can’t believe my legs aren’t sore today. It totally blows my mind. Probably tomorrow.
Workout:
- Type: Strength Training
- Date: 09/29/2008
- Time: 18:00:00
- Total Time: 00:30:00.00
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
Recent Comments