Thursday Power Spin

One more spin session down in the books for this week.

It was a great class. I was a participant today and the goal was muscle endurance. Some parts were hard to get through! Te instructor went about 10 minutes over class time too--gotta love that!

I planned on lifting weights again today, but I had to be home by 7:30 AM to babysit my 2 month old niece! I could not pass up that opportunity. She is so sweet! She has been sleeping the whole time so far (2.5 hours!) WAKE UP!!

I am very sore from yesterdays boxing session. My upper back and abs are wondering what the heck I did to them!

Happy New Year!

Wednesday Spinning and..Boxing!!

The usual spin day today. It was fun. Some hills with a sprint added onto the end.

Moving on...

I went to a boxing class today! So much fun!!! I am sore already. Love it.

We hit the bag. We did jumping jacks, lunges, mountain climbers, Old Skool sit ups..not crunches! OUCH!! I was kind of glad we did not use the speed bag--those things scare me! Jump rope, more heavy bag combinations. It was CRAZY!! I might drop in from time to time just to change it up, but it was worth my $10! It was only 45 minutes or so, but my heart rate was through the roof for a long time. My arms and back are so sore..tomorrow they should feel even better (worse)

I must get to bed...4 AM will get here early....Power Spin @ 5:30!!

Tuesday-weights-cardio and core

I met a friend and we did a quick full body circuit training today. It was fun.

3x10

Squats
Pull ups

Step ups
DB Chest press

DB Shoulder Press
DB Bent over flyes

Core:
Roll ups 4 sets of 10
Planks with bosu 30s x4
Hip stuff 3 sets of 15

Cardio:
Elliptical
30 minutes steady state

That's all!!

Monday!

Race day spin was today. It was a full class (24) and the bikes got rearranged again so it seemed the front row was right in my face and the people were more tightly packed together too. It was a hot one. We did a continuous 9 minute loop 3 times and I added a little something special at the end! It went over well I think. I always think that when a few people clap at the end! Ha. I personally had my heart rate up to 170 bpm for the most part. During some of the tougher sprints and breakaways it got up to 180.
That's all for me today.

Sunday.....motivation????

I was not in the mood to go to the gym today. I was really tired and really full of sugar! Since more sleep was out of the question ( kids!) I sucked it up and went to the gym. I had to keep in mind that tomorrow's spin class will be a race day so I kept the cardio light and did not get my HR up to crazy high.
I began with a quick circuit:
3x10

Lat pull down (underhand grip)
Leg Extension
Chest Press
Lying ham curl

Short and sweet!

I ventured upstairs and actually used the rowing machine! I have not gotten on this thing in YEARS. It was fun and different. I might make a habit of it. I am not exactly sure how long I was on it. I did a program to travel 1000 meters I think. It might have taken me a bit over 10 minutes total. I did my own intervals on it. 10 strokes fast to 10 slow....a few times I upped the fast strokes ( 30x), but kept the slower ones at 10 no matter what. It was a nice change of pace.
I then found one of my running buddies and we got on the Arch Trainer next to each other for about 30 minutes. I lost track since we were yapping the whole time! I did not mind the chatting at all today since I had no intention of pushing myself too hard. It was nice to take it easy too. We talked about the upcoming race season and our goals and stuff. After that I did a bit of core work.

Pilates roll ups (10)
Planks on the stability ball ( 20 seconds x 4)
Pilates roll up holding the stability ball (10)]
Leg pushes ( 10/side)
Slow crunches ( 10)

That's all!

For a day that started out with not much motivation, I think I still got a dedcent workout in.

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Friday and Saturday recap

Friday~
I don't think Christmas is an excuse not to workout! If you can fit it in your day without making anybody mad..then do it! I was able to fit in a sweat session while Miles FINALLY napped and Amara was busy with everything!
I was at my in-laws house and they have a nice little gym area set up in their basement. I chose to spend my time on the elliptical doing a nice steady state cardio session with a few hard hills thrown in there every few minutes. I stayed on that thing for an hour. Ugh. I could not go out and run due to the freezing rain! This was the next best thing I guess. It was not so bad.... I had my new iPod and am still trying to figure things out....... I don't like to read instructions!
I figure I burned off calories to equal 7 of the 30 cookies I inhaled--better than nothing!!
Saturday~ So far I am making this my day off. The day is not over, but I am not seeing a workout in my future for today. That's cool though....

Thursday-Long cardio and weights

I was one of the crazies up and at the gym by 5 AM to take the 5:30 AM Power Spin class. It was all about muscle endurance this morning. It was fun! After class I ran on the treadmill for about 2 miles. Running is feeling good again (YAY!).
I did a quick upper body circuit with 30 second rest in between sets:
4x10
Push ups ( various types)
1 Arm Row (20#)
Triceps Ext. ( 20#)

I did straight sets for legs:
3x10
Romanian DL's ( 12lb weights + step)
Walking Lunges ( 12lb weights)
Squats ( 95#)

It went pretty well for going in with no real plan of action. I was not sure how I would feel or what. I felt great though!

Wednesday Spin Day....

Spin day again. Strength ride today.... hills, hills and more hills to climb. It went really well I think. That's really all I got today! I just got back from a whirl wind Christmas shopping trip. It was not that bad. Glad I am almost done... ha ha!

Wednsa

Wordless Wednesday

Tuesday Part II

The run was nice!! I think it was about 5 miles....and I think I ran it in 45 minutes or so..give or take! I took no splits and left the GPS at home!
The Christmas lights were only sub par in my professional opinion...I was hoping for a better display! It is the prominent part of town for goodness sakes--act like it! HA!
It was about 28* and I was dressed properly for once. It was kind of tricky maneuvering on the icy patches and snow covered holes, but I did pretty good and avoided wiping out.
It was a great turn out too. A lot more people than I expected. It was nice to see my running peeps and its getting me excited for next season to begin!!

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Tuesday-weights-cardio and core

Today I totally had no clue what to do, but sometimes those days I crank out my best workouts!
I started with my weight workout to make sure I got that in without feeling rushed.

3x8 including a warm up set of 10-12 reps

Lat pull down 75#
Leg Ext. machine 65 and 75#
Chest Press machine --??
Glute machine-- 75 and 85#
DB seated shoulder press-- 20#
DB step ups-- 20#

Arch Trainer- 8 minutes
( had to go a meet a client quick to give her something!)
Elliptical- 10 minutes increasing resistance

CORE-
2 sets
Hip Circles Right leg( both directions)
Fire Hydrant lifts
Plank Hold
Repeat on left side

2 sets
5 roll ups
lower body ext.
upper body ext.
full superman's
15 each
5 roll ups

Stretching for about 5 full minutes! ( that's good for me!)
I still plan on running later and will report back after the run.

Monday cardio and stuff

Spin class today. It was a mini pyramid. It was kind of deceptive I think by the description I gave the class....it went over well I think though. I was a sweaty mess by the end of class. I also let them know that next Monday will be a Race Day ride...Oh boy!
Today was also the last class of Totally Toned for the year! It will be a nice break for me as an instructor although many of the participants are not happy with the 2 week hiatus. As an instructor it is VERY easy to get burned out with teaching. It happens. I get through it, but I am still very thankful to have a job I love. I just need a break sometimes.

I am kind of sore from yesterdays gym training. My quads especially. Even when I take just a week off or so from using the squat rack I get super sore. I only lifted 95lbs for squats (3x10) and less (75 lbs) for lunges. I mean it was not easy, but still!
I plan to get to the gym early for lifting and a little bit of carido. There is a group run planned for tomorrow night to tour the ritzy side of the block to look at the extravagant Christmas lights! 4-5 miles I believe...should be fun!

Sunday.....weights and cardio!

Sunday is usually hit or miss with me and the gym. Today it was a hit. I needed it too.
I ran on the treadmill and i did not hate it entirely! I planned on going for 6 miles, but am happy with the 4 I put it. I have to get used to running on it again I guess. The good news is I had my new iPod Shuffle to use today!! Merry Christmas to me! Matt usually gives me my gift early. I am not complaining! It's sweet! After the 4 miles I did a funky weight workout. No rhyme or reason, just needed to lift something!
3 sets of 10:
Bent over flyes
DB Incline chest press
Squats
Lunges
Elliptical intervals for 20 minutes. Hard ones too. I was whooped!

pull ups at home: 5x1 ( yahoo...finally!!) 4x2, 3x1
I was pretty pumped since this was after lifting at the gym.
10 minute pilates abs. It always kills me.
Stretch.
Not too shabby today.

Saturday

I took Friday off.
I was not able to run today ( Boo!), but I got to the gym for a major sweat session. I started on the elliptical for about 25 mintues and then headed to Power Spin. I could only stay for 35 of the 60 minute class because I had to been home. I made the most of my time though. It was a great class even though I had to leave before it was over. I came home and did about 10 minutes of core work on the floor and stretched.
My plan for Sunday is weights and cardio.

I'm Baaack....for now!

Yea, so the Internet was out again last night! Ugh! So far we are back. For now!

Quick wrap up of last week of the things I actually remember.
Last week:
Tuesday: Uuuuh....
Wednesday: Spin and maybe something else...I can't recall. Oh..Totally Toned
Thursday: Spin (sub) Core and Yoga in my living room.
Friday: Canceled Totally Toned due to weather and went to the gym for cardio.
Saturday: 12 mile run! Woohoo..out in the cold. Loved mostly every minute of it too.
Sunday: OFF ( I know this for a fact--Booo!)
This week~
Monday: Spin/Totally Toned
Tuesday: Upper Body super sets ( ouch!!) Spin for 30 minutes.
Wednesday: Spin (AGAIN)
Thursday: Spin... sub. hmmmm

Ok, so it look like I did LOTS of Spin and little of anything else. I have not had time...... I love Spin and everything, but come on! I have slacked on my weight training for sure. Not sure my problem. I need to change up my routine I think. I kind of did with the core only days that included lots of hip stuff, pull-ups, planks and pilate-ab type movements. I was sore for 2 straight days. NICE.

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I'm Baaack!

I have no idea what people did without the Internet! I was without for about a week. Oh man. It sucked!!!
I won't even update my workouts until tomorrow. I have been working out...duh.
I have 3 email accounts and one of them had almost 1300 emails to sift through!!
SO glad to be back. Later!

Tired Tuesday...what the heck is going on with me?!?

Tuesday..... I am still feeling super exhausted for some reason. Maybe it's the weather?!?
I made it to the gym for cardio- cardiokickboxing was crazy. I wore my HR monitor or course and it was up to 177 at one point..woah! I hit the step mill for a quick 10 minutes after class and then called it a day. I planned on going back to hit legs, but just was not feeling it. I think it might be the whole packing the kids up etc. All these layers makes for a longer stay.... or maybe I just needed an excuse to stay home!!
I want to try to do legs tomorrow at some point. I am shooting for after I get Amara from school-- if she has school that is. We are getting dumped on as I type so there is no telling how much snow will be on the ground be morning.

Monday!

It was just a normal day for me today. I woke up extremely tired. I will blame it on the pizza and cookies from last night! That must be it.....
Spin was good. I did an interval profile today... short and long ones. Got a good sweat going on. HR was high too...woo!
Totally Toned was good too. I decided to not go to the gym and lift later on. I might get up and go early tomorrow...maybe. Or I might sleep in.....ahhhhh that sounds like a good choice.

Sunday Slacker....

So yea, no workout for me on Sunday. It started with good intentions, but then those went out the window.

I wanted to run and then I wanted to lift and then I wanted to do kickboxing.....and then Amara and I made Christmas cookies and we all went out for pizza. Ha! Take that workout!!

I snapped a picture of Amara (im) patiently waiting the 5 minutes for the cookies to be done! We had a blast!

Saturday

I was not sure what I was going to do this morning. I almost forgot to pack my shoes ( wore boots to the gym). I decided about 5 minutes before I left that I did NOT want to run on the treadmill or tiny indoor track.
I got on the elliptical machine and read a magazine from cover to cover. I don't know the last time I have done that!
I was not worried or interested in how long, how fast, how slow etc. I did things today. I was on that dang thing for over an hour! HA HA! The time went by very quickly with my magazine and tunes playing in my ears. It was not as boring as I thought it might be. It was a slow and steady pace for most of the duration. I may have pushed it a bit for the last 10 minutes... I think the read out stated that I "traveled" 6.75 miles. If time allows I might run tomorrow. I saw all my running club friends out in the winter wonderland this morning. I wanted to be there too!!! Waaaah!!

Friday!

I am not sure why I get so excited about Friday's......
Anyway....
I made it to the gym even in the 10 inches of snow that fell the night before.
I skipped a formal warm up ( who has the time?!?! ) and went right for those damn pull ups!
I was able to squeak out 2 sets of (practically) 5!! And then 2 sets of 4.
I used the triceps extension machine thing. Not a fan, but it was different and hopefully effective. I ended with some core work.
Spin was at 10 AM. Pretty good class even though it took me longer than normal to warm up and feel like pushing myself. There was plenty opportunity for that so I took advantage when I was good and ready! Overall it was a good class and I finished my upper body from Thursday.
I won't be able to run in the first snowfall of the year tomorrow! I am actually kind of bummed out about that. Oh well. I wonder what I will do......

Thursday

It was another late start today as far as the gym goes. I do much better when I get it out of the way! By late afternoon I am not wanting to go to the gym at all. I started my workout by 4:30 PM.
Upper body today. I skipped pull ups and triceps and WILL do them tomorrow.
3x8

Seated cable row (84#)
Lat pull down wide grip (75#)
SB seated shoulder press (15#) (20# x2 sets) (25# x 1 set)
Push ups 3 sets of different styles....

I had no idea what to do for cardio today.
I jumped on the treadmill for about 3 minutes. I jumped off because it was way too noisy!
My next stop was the step-mill for about 15 minutes of torture. After I was bored with that I hopped on a less noisy treadmill and ran for about 25 minutes. I topped out at a 7 minute mile pace. I called it a day after that. I need to get to the gym in the morning and that is that!

Wednesday Spin Day

Today was my first day taking over the Wednesday Spin class. There was only 1 open bike, and I think it was broken anyway !
It was a pretty good class...I have been borrowing the HR monitor still....I promise I will give it back ( if they notice it's "missing") I am loving it too. My only complaint is that I can't see the stop watch clearly enough during class as well as my HR and calorie burn numbers. There might be a way to at least see the stop watch and HR numbers, but I have not figured it out just yet. Maybe if I read the directions...... so I for sure would recommend this monitor and would buy it for myself ( am hoping somebody reads this and gets it for me for X-Mas)..just sayin'.
Anyways.....lots of hills, sprints and jumps ( which I don't really like!), but it was a nice sweat fest. That was my day! I might run and lift tomorrow...or do kickboxing. I have not decided so I will be back here to report!

Tuesday.. lower body, plyos and cardio. Oh my!

Today was lower body since I punked out last night!
I just did a quick 5 minute bike warm up and quick stretch.

3x10
squat (105#)
Plie squat (95#)
*really went slow and concentrated on form on both squat variations..OUCH!
DB Romanian deadlifts (30#)
Step ups (30#)
I forgot to do my alternating lunges....oooops!

Plyometrics:
Box Jumps 15 reps
Jump switch lunges 15/per leg
Box Jumps 15 reps

Core:
planks 3x30 seconds
sided planks 3x 30 seconds.

Cardio:
Elliptical for 20 minutes.
Easy intervals that pushed my HR for a little bit and then brought it back down.

Short and sweet. I would say like me, but I am tall and not so sweet!