12 mile run ride outside

followed by softball game

thanks Wadhead1

4/27/2010 9:38:10 PM

12 mile run, or 12 mile ride?

I rode about 10 on my trainer before pulling the frozen pizza out of the oven

4/27/2010 9:42:41 PM

just played a couple of hours of volleyball

also, ran at lunch

both today and yesterday

4/27/2010 9:48:25 PM

just got back from vacation

was going to skip the gym but the scale mocked me so im going to do the stairs for an hour

and prob 2 work outs tomorrow.

fml

gotta fight those pounds back!

4/27/2010 9:50:15 PM

worked my ass of at work

4/27/2010 11:15:22 PM

I ran about an hour today. And gave blood yesterday. So I should be losing all kinds of weight

4/27/2010 11:17:35 PM

took: pump & ride - intervals of cycling and kinesis wall

taught: lower body/abs class - box jumps, goblet squats, lunges, glute bridges, wall sits, and a killer abductor adductor routine with a resistance band and step + abs*

taught: upper body/abs class - push ups, dips, flyes, bent over rows, clean and presses, bicep curls, and skull crushers + abs*

abs* = planks, plank with cross kick, side plank with dips, crunches, oblique crunches, leg raises, flutter kicks, v-ups

4/27/2010 11:58:59 PM

You did not do enough!

4/28/2010 12:03:31 AM

the classes I teach are only 30 minutes each, so it's not as much as you might think

4/28/2010 12:06:08 AM

begonias, with your job do you find that you can pretty much eat normally and not worry?

or do you not track your weight at all?

im jealous, i'd love to be paid for working out! but i dont think im hardcore enough to teach classes!

4/28/2010 1:32:30 AM

I would also venture to say that a lot of teaching doesn't involve her going full-speed like she's taking a class.

Ran 3 this AM before heading out to the airport

4/28/2010 7:14:03 AM

^^I have a crazy ridiculous sweet tooth, so I definitely watch what I eat, but my job certainly helps. I stopped teaching for a year yet continued to eat the way I did when I was teaching and gained 15lbs. But when I was teaching 3 classes a day/4 days a week, I ate anything I wanted (read: I ate pretty well and read food labels and was conscious of macronutrient intake, but I had a piece of cake from Hayes Barton nearly every day).

^Ehhh kinda. I do everything in class, I just don't use as much weight as I would if I were taking it or working out on my own. I still make it challenging on myself, but I need to be able to talk and give instructions and not be breathing heavy. The only time I don't do the class is if my knee is bothering me or I have some kind of injury, in which case I'll set up a circuit so I'm not just standing on stage looking lazy.

4/28/2010 7:42:23 AM

ran 5 miles yesterday

encountered a huge fucking beaver on the trail and we had a mexican standoff

thing was bigger than my dog

added 2 minutes to my time, flailing my arms around and yelling and clapping

the fucker just kept slappin' his tail on the blacktop and baring his teeth at me

then he got back into the mill channel and let me pass

asshole

4/28/2010 8:29:41 AM

soooo. i originally said i was gonna do heavy lifting this week...aha not so much.
i've been running like a beast...it's easier + i enjoy it more + finals this week=works pretty well


but i lifted today
first time in a while!

squats- 3 x 12 (135 lb )
deadlift- 3 x 12 (115 lb)
seated leg press-3 x 12 (110 lb)
hamstring curls- 3x 12 (60 lb)
100 walking lunges with 15 lb weights
40 jumping lunges (i guess that's what they're called?)
and ended with 20 minutes on the bike


now i am off to study biopharm for the next 5-6 hours >.<




and also:

Quote :

"im jealous, i'd love to be paid for working out! but i dont think im hardcore enough to teach classes!"

AGREED!



[Edited on April 28, 2010 at 12:27 PM. Reason : yup]

4/28/2010 12:24:28 PM

personal best around Lake Johnson yesterday, with a partner

personal best today, just me, 5 seconds slower

4/28/2010 12:52:28 PM

finally able to afford some gym time

Shoulders
10min Cardio
10min Dynamic Stretching

5x5x145 Shoulder Press
5x5x30 DB Front Raises
5x5x20 DB Lateral Raises
5x5x95 BB Upright Rows
5x5x135 BTN Shoulder Press
5x5x60 BB Front Raises
5x5x15 DB Lying Lateral Raises
5x5x30 Bent DB Rear Flies

2x4min Tabata Intervals on the elliptical, almost shook the machine to death
10min Static Stretching

4/28/2010 8:05:59 PM

40min on the treadmill, felt pretty good

4/28/2010 9:14:39 PM

another mile on the treadmill and played volleyball for 2.5 hours

4/28/2010 10:26:54 PM

7+1 = what i did

4/28/2010 11:34:12 PM

my butt is sore today

4/29/2010 6:24:07 AM

had to cut my leg workout short yesterday. my right calf locked up in a major cramp.

one of the trainers suggested i get more sodium in my diet.

4/29/2010 9:29:36 AM

Started the Armstrong pullup program this week. My shoulders and back hurt so good.

4/29/2010 9:52:59 AM

Glutes

10min Cardio
10min Dyanmic Stretching

5/3/1/fail/fail x 365/385/405/425/425 Dead Lifts
5x5x230 Quad Extensions
5x5x160 Lying Leg Curls
5x5x14 plates Leg Press
5x10x305 Adductors
5x10x305 Abductors
5x5x170 Seated Leg Curls
5x5x110 Kickbacks

no cardio...yet...lower back tight...still can't do squats, so i did all hams today...attempted a front squat and back squat, ankle was telling me not to at 135lbs, so I opted out. Gonna try this split...probably will revisit quads in a few days. The leg press didn't hurt the ankles at all but I used a high and narrow stance so my knees wouldn't pass infront of the toes. A wide and low stance would have yielded this and that is where the pain seems to stem from.

4/29/2010 11:04:11 AM

Ran around Lake Johnson last week (longest paved loop), first time I've run more than a mile in about 3 years. Took me right around 27 minutes. Woke up the next morning with a NASTY flare up of planar fasciitis, still hurts to walk. So much for running again any time soon

legs yesterday:
extensions 12 x 120, 10 x 130, 8 x 140
curls 12 x 90, 10 x 100, 8 x 110
press 15 x 400, 12 x 420, 12 x 420 (can't add anymore weight to the machine)
calf raises 15 x 380, 12 x 400, 10 x 420
squats, deadlifts, lunges N/A, doctor said i shouldn't do them anymore
45 minutes on the stationary bike, keeping heart rate at 80% max entire time (about 155-160)

Upper body today with another 45 minutes on the bike.

Regiment seems to be working well, I've gained about 8 lbs in the last 6 months or so.

4/29/2010 11:19:49 AM

Quote :

"(can't add anymore weight to the machine)"

gotta love the subtle bigdickedness there




Today I'm boxing again at lunch

I've actually been studying some Winky Wright tapes to get better with my left hand

Trying to make it 5 rounds today

4/29/2010 11:23:22 AM

lol, no not really. 420lbs leg press isn't that much. porcha just posted about pressing 630lbs, lol.

It's more a issue of my sparse gym only having a leg press cable machine

4/29/2010 11:25:07 AM

^^^ I've been suffering from Plantar Fasciitis for a couple of weeks now. There are plenty of stretches to be found on Google that are supposed to help although they seem to bring only temporary relief for me.

[Edited on April 29, 2010 at 11:27 AM. Reason : s]

4/29/2010 11:25:43 AM

Quote :

"I have a crazy ridiculous sweet tooth"

ommmgg me too. i dont really keep sweets in the house but i engage in dessert activities at least 3 times a week.

did stairs for an hour yesterday (while on a teleconference, didnt need to participate just listen)

and going again today before i head to the airport

<3 stair climber!

4/29/2010 11:27:59 AM

3 miles this AM, 1 hour of squash last night

4/29/2010 11:29:58 AM

3 mile run and a Clif bar. White chocolate macadamia nut for breakfast, yes please.

4/29/2010 11:49:14 AM

That's my fav flavor of clif and luna bar!

4/29/2010 11:51:54 AM

haha i saw luna and i was like, "hi " but then i was like "oops "

4/29/2010 11:55:04 AM

Quote :

"my butt is sore today "

giggity

4/29/2010 11:55:16 AM

Quote :

"i engage in dessert activities at least 3 times a week meal."

[Edited on April 29, 2010 at 11:56 AM. Reason : meh]

4/29/2010 11:56:30 AM

state swim meet this weekend, saturday and sunday, bundles of fun!

4/29/2010 12:31:30 PM

^ Speaking of...I swam 40 lengths freestyle yesterday + 30 lengths with hand paddles for strength. Got any good swim routines to build stamina and cut weight?

4/29/2010 1:12:34 PM

Back and calves this morning.

Going to run Lake Johnson........ NOW!

4/29/2010 1:59:22 PM

double whopper + 16 oz whole milk =

4/29/2010 6:01:46 PM

zumba zumba zumba!

4/29/2010 7:50:10 PM

5x10 bench
4x12 high crossovers
4x12 low crossovers
4x12 dumbell flies
3x28 dips
3x12 french curls
3x12 one hand press downs

first time back in the gym in a week. felt pretty good despite the hangover.

[Edited on April 29, 2010 at 8:10 PM. Reason : not flet]

4/29/2010 8:10:35 PM

45 minute spin class (instructor thought he was going too easy on us - so he changed the class.... holy ass kicking batman)

followed by a 1000m swim

4/29/2010 9:06:53 PM

rode my bike for about half an hour.

4/29/2010 9:09:01 PM

pump & ride
above the belt
step
combat
below the belt

I took it easy during the last 2 though

4/29/2010 9:34:16 PM

205.5 this morning, 5.5. lbs to go!

this weekend is not going to help


im on vacation in wilmington and totally wasted right now

4/29/2010 11:14:04 PM

Quote :

"Speaking of...I swam 40 lengths freestyle yesterday + 30 lengths with hand paddles for strength. Got any good swim routines to build stamina and cut weight?"

Break up your routines: work in sprints, short distance, and long distance
Swim builds: increase speed/intensity each length
Kicks: use the kick board to continue your routine to rest your arms

Example: (1 length = 25 yd)
1) 100 free warm-up
2) 100 IM
3) 200 free
4) 75 buildx2 (1st 25=fast, 2nd 25=faster, 3rd 25=fastest)
5) 50 kick
6)Repeat #2-5, 3 or 4 times

4/29/2010 11:26:43 PM

3x12 pull ups
3x10 chin ups
4x12 one hand machine row
4x12 one hand pull down
2 sets of dumbell overhead press, but on the second set my bad shoulder gave out and i end up twisting my shoulder backwards with the dumbell. hurt like a bitch.
3x12 front raises
3x12 lateral raises
3x12 reverse flies
tried doing overhead press on the machine at the end but that wasn't happpening either

might ride my bike a few miles this morning

4/30/2010 8:49:31 AM

biked 7 miles

should have had some carbs first

4/30/2010 10:02:41 AM

Quote :

"Break up your routines: work in sprints, short distance, and long distance Swim builds: increase speed/intensity each length Kicks: use the kick board to continue your routine to rest your arms Example: (1 length = 25 yd) 1) 100 free warm-up 2) 100 IM 3) 200 free 4) 75 buildx2 (1st 25=fast, 2nd 25=faster, 3rd 25=fastest) 5) 50 kick 6)Repeat #2-5, 3 or 4 times"

What is "IM" in #2? Intermidiate?

I'll give this a shot the next time I go. I have been breaking it up a little. I'll often alternate between 10 lengths (250 yards) at an intermediate pace followed by 10 lengths pushing myself a little harder. Either that or I'll work in 10-20 lengths alternating between slow and sprint on each length (slow down, sprint back).

I do try to add 50-100 yards of kickboard to my routine every couple of trips to the pool. I'll usually go slow through the first and last section where the bouys are solid color instead of staggering colors (I don't know what this is called) and I'll really kick hard through the middle section to get my legs to burn.

Now that the lake is warming up I'll be able to do some open water swims. My normal swim is around 1/4 mile per loop which makes it easy to go as short or as long as you'd like.

4/30/2010 10:22:31 AM

i got out of bed before 9.30

thats enough

4/30/2010 10:23:34 AM

^^ IM = Individual Medley

Fly, Back, Breast Free (25 of each in succession)

4/30/2010 10:24:09 AM