Workout results 4/28 -

Tuesday, April 28, 2009

Today was another great workout. It was light compared to some of my longer ones as of late, which was a nice change! I was able to get some good toning and some light cross training done with a good calorie burn. On another positive note, all of my goals reached for the day!

Ok, one last note. I just watched a commercial for the Biggest Loser tonight, oh wow! How motivating!! They even had the Dragon theme from The Bruce Lee Story playing in the background......I may be motivated enough to get another workout in today after all! LOL! My word, that show just moves me to tears each week!

Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done

4/28 - Light cross training with toning

Total time - 88 mins
Calories burned - 600
Calories consumed - 1,855

Skaters - 3 sets of 15 reps
Squat jumps - 2 sets of 10 reps
Touch down squats on one leg - 2 sets of 10 reps for each leg
Lunges - 15 reps for each leg (stopped due to knee)
Sumo squats - 10 sets of 15 reps
Low plus lunges - 3 sets of 10 reps for each leg with one 15 lb DB
Wall squats with balance ball - 3 sets of 10 reps
Wall squats hold to failure - 3 reps
Sumo squat pluse to jump squats - 3 sets of 30 reps - 15 reps pulse/15 reps jumping
Bosu ball glut bridge - 3 sets of 10 reps for each leg
Birddog - 3 sets of 10 reps for each side
Fire-hydrants - 50 high pulse reps for each leg
Pizza press ( heals pressing up) - 50 high pulse reps for each leg
Standing side leg raise - 3 sets of 15 high pulse reps for each leg

Cross training cardio - 40 mins total
20 mins on the tread walking/running
10 mins on the arc trainer
10 mins on the elliptical

  

  Member Comments About This Blog Post:

CCSDESTINY 4/28/2009 9:29PM

Looks like a fun and effective workout! Nice job! Report Inappropriate Comment

MBSHAZZER 4/28/2009 5:55PM

Throwing in a lighter workout every once in a while keeps your body on its toes! Sounds like it was a great one! Report Inappropriate Comment

What a great day!! Workout results 4/27 -

Monday, April 27, 2009

I just had the most amazing day! It all started this morning with a wonderful 18 mile bike ride followed by a one mile run. Then I headed off to the gym for my cross training and ST. My knee held in there today and I had no pain, my shin was ok, but not perfect. I am going to need to make sure I stretch and ice big time today so that I can complete my workouts this week pain free if possible.

I felt better on the bike today, I am getting used to the roads and I can tell I am getting stronger especially biking up the hills. My post bike run was my fastest time ever for a brick workout and it was with hills! I can see a big difference in my recovery getting off of the bike and making the transition to the run. I guess this is why we train! Practice makes perfect, right?!

I am just so excited about my workouts today. My fastest bike ride with hills, my fastest brick workout and my highest calorie burn! What a great way to start the week!!

Pressing on another day....

4/27 - Morning brick workout followed by ST and cross training at the gym

Totals for the day -
Time - 191 mins
Calories burned - 2,037
Calories consumed - 2,330

Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done

Workout 1 - 18.08 mile bike ride with hills - 66.52 mins/ Avg speed - 16.2 mph Max speed - 26.2 mph
Post bike one mile run with hills - 9:36 mins

Total time for workout 1 -
Time - 90 mins ( time includes warm up, stop lights, transition from bike to run and cool down) Ride and run time - 75.88
Calories burned - 1,002 ( tracked with Polar RS 400)

Workout 2 - ST and cross training cardio

Bicep curl to shoulder press - 3 sets -
10 reps with 22.5 lb DBs
10 reps with 17.5 lb DBs
10 reps with 17.5 lb DBs

Squat to shoulder press - 3 sets of 10 reps with 17.5 lb DBs

One arm DB rows - 5 sets of 10 reps for each arm with one 30 lb DB

Wide grip lat pulldowns - 3 sets
12 reps at 120 lbs
10 reps at 120 lbs
8 reps at 120 lbs

Seated rows - 3 sets
10 reps at 135 lbs
8 reps at 135 lbs
10 reps at 105 lbs

Bent over reverse flys - 3 sets of 10 rep for each arm with one 10 lb DB

Rervese flys on balance ball - "T" to "I" position - 3 sets of 10 reps with 5 lb DBs

Leaning lateral raise - 3 sets
10 reps with one 15 lb DB for each arm
10 reps with one 10 lb DB for each arm
10 reps with one 10 lb DB for each arm

Leaning front raise - 3 sets of 10 reps for each arm with one 10 lb DB

Pushups - 100 reps
Standard - 50 reps
Bosu ball - 30 reps
Walking staggered hands - 10 reps
Spidermans - 10 reps

Mountain climbers on bosu ball - 3 sets of 20 reps

Cross body mountain climbers on bosu ball - 3 sets of 20 reps

Post ST cross training - 38 mins
Elliptical - 22 mins
Tread - 16 mins of running intervals - 7.5 to 8.0 mph

Totals for workout 2 -
Time - 101 mins
Calories burned - 1,035

  

  Member Comments About This Blog Post:

CCSDESTINY 4/28/2009 9:09AM

Sounds like *somebody* has been eating her Wheaties :) GREAT JOB!!! Report Inappropriate Comment

MBSHAZZER 4/28/2009 8:52AM

Another awesome workout! You're making fantastic progress. I'm glad your knee held up.... Report Inappropriate Comment

SEEHOLZ 4/27/2009 10:19PM

3 hrs later.... no wonder you're progressing so well! Glad your shin is holding up! Report Inappropriate Comment

2WHEELER 4/27/2009 6:59PM

Way to go, Jen! Report Inappropriate Comment

Training Schedule 4/27 - 5/3

Sunday, April 26, 2009

Goals for the week -
1. Drink 1 gallon of water each day
2. Log all foods
3. Ice knee/shin 3 times for 20 mins
4. Take all vitamins and supplements
5. Stretch and use foam roller each night for at least 15 mins

Monday 4/27 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles

Tuesday 4/28 - Run/Walk 90 mins
Swim 2000 yards

Wednesday 4/29 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles

Tuesday 4/30 - Run/Walk 90 mins
Swim 2000 yards

Friday 5/1 -
Circuit ST with 60 mins of arc trainer, tread and ellipitcal
Bike 15 miles

Saturday 5/2 - Run/Walk 45 mins

Sunday 5/3 - Recovery

  

  Member Comments About This Blog Post:

TRAINER_T 4/27/2009 4:11PM

I know you will reach these goals this week. You keep us inspired... you are amazing! ps take care of the knee I hiope it gets well soon. Hugs, T. Report Inappropriate Comment

IRON__GIRL 4/26/2009 9:53PM

Love your goals AND your plans for the workout week! I need to go do this same thing!! Hope you had a lovely weekend!! xoxoxo!! Report Inappropriate Comment

MRSPRINCESS07 4/26/2009 9:28PM

Awesome! How do you like the foam roller? I was thinking about getting one soon!!! I hope the knee feels better soon...mine flared up today for some odd reason! Enjoy the sun, water, and workouts! Report Inappropriate Comment

SEEHOLZ 4/26/2009 8:34PM

Just take care of yourself--- did you get any more info from the MRI and Drs visit? Keep me in the loop, okay! Have a fun week! I know you WILL! Report Inappropriate Comment

CCSDESTINY 4/26/2009 8:27PM

Challenging schedule! Good luck! Report Inappropriate Comment

Workout results 4/24 -

Friday, April 24, 2009

Not my best workout by far, I was just out of it today for some reason. My strength was just not there and my shin was hurting really bad on my run. I pressed on, but I have to admit I was really happy when my workout was over. Usually I feel as if I could go more but not today. I am icing my shin now so I am hoping it will feel better later today so that I can run tomorrow.

Yesterday I did not workout because I was at the doctors office getting some test done for my knee and shin. I had an MRI and a bone scan. On Tuesday they took some x-rays as well so hopefully we can find out why my knee and shin are causing me such pain. I am also taking a anti-inflammatory that she gave me a prescription for to help with the swelling of my knee. Regardless of the outcome, I am not giving up. You can always adjust your training and if I continue to keep my diet clean, I see no reason why I cannot continue to see results. I may have to lower my mileage and do some cross training but we will have to wait and see. It may just be a case of over training, who knows. I am staying positive though as I feel so blessed to be out there doing my very best! So despite the fact that today was a hard day, I am proud once again that I got out there and gave it my all. One day at a time......

Keep reaching! Have a blessed weekend.

4/24 - ST with cross training cardio -

Time - 109.31 mins
Calories burned - 848
Calories consumed - 1,642 ( Pre-logged meals for the rest of the day)

Standing straight arm lat pull downs ( very slight bend of elbows) - 3 sets of 20 reps at 40 lbs

Wide grip lat pull downs - 3 sets -
Set 1 - 10 reps at 105 lbs
Set 2 - 12 reps at 120 lbs
Set 3 - 10 reps at 120 lbs

Seated rows - 2 sets -
Set 1 - 15 reps at 120 lbs
Set 2 - 12 reps at 120 lbs

Single arm bent over reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB

Two arm bicep curls to shoulder press - 6 sets of 10 reps with 15 lb DBs

Two arm hammer curls on balance ball - 3 sets of 20 reps with 15 lb DBs

Leaning front raise on balance ball - 3 sets of 15 reps for each arm with a 10 lb DB

Leaning lateral raise on balance ball - 3 sets -
Set 1 - 10 reps for each arm with a 15 lb DB
Set 2 and 3 - 10 reps for each arm with a 10 lb DB

Reverse fly to overhead raise ("T" position to "I" position) on balance ball - 3 sets of 10 reps with 5 lb DBs

Incline DB chest press - 3 sets
Set 1 - 20 reps with 25 lb DBs
Set 2 - 15 reps with 25 lb DBs
Set 3 - 10 reps with 25 lb DBs

DB flys on balance ball - 3 sets of 10 reps with 15 lb DBs

Overhead pull to crunch on balance ball with one 15 lb DB - 3 sets of 15 reps

Weighted crunch on balance ball with one 15 lb DB - 3 sets of 15 reps

Post ST cross training cardio - 42 mins
32 mins on tread - 5.5 mins walking and 26.5 mins of running.
10 mins on arc trainer

Weekly totals - 4 days
TIme - 573 mins
Calories burned - 5,660

  

  Member Comments About This Blog Post:

MBSHAZZER 4/24/2009 7:19PM

Hi Jen - I am glad you saw a doctor and are addressing the shin / knee issue. Better to take care of it early on. I always put it off b/c I don't want the doctor to tell me not to run, and then it just gets worse! So, you are doing great. Also, you are right about the cross training. You never know, you might find another activity to love! Have a great weekend and I hope you are back to normal soon! Report Inappropriate Comment

SEEHOLZ 4/24/2009 5:05PM

Jen, I'm glad you're taking care of that leg-- maybe time to get back into that pool? Overtraining-- funny you mention it, because a "sane" person would probably tell you to stop running until the pain went away--- I can't do that, because that would be hypocritical. But, I have been running less often and doing more cross training in hopes of "fixing" my calf/shin/foot problems, even though they luckily don't sound as bad as your swollen knee---- sorry, it's still swollen! That stinks! You are right to keep going, but maybe God is telling us to become cyclists first.... or shift temporarily??? Not sure--- I am sure that your positive attitude is going to carry you throughout this time and you'll emerger stronger, smarter and more determined! Love ya girly! Report Inappropriate Comment

CCSDESTINY 4/24/2009 3:34PM

Darling - that is an awesome day for it to be an ''off" day! Wow, that is more than my "on" day!! I hope they find your problem so you can fix it soon - I know you have a lot of plans for those legs this year! :) Have an awesome weekend! Report Inappropriate Comment

Workout results 4/22 -

Wednesday, April 22, 2009

Great day! Off to drink my Lean Body For Her protein shake with strawberries and blueberries......one of my favorites!!

Have a blessed day!

Totals for the day -
Time - 136 mins
Calories burned - 1,237
Calories consumed - 1,823

ST with cross training cardio -

Plank rows - 2 sets of 16 reps with 15lb DBs

Squats on wall with balance ball- 2 sets of 25 reps, holding 10 seconds on last rep for each set.

Bicep curls - 3 sets of 16 reps with 27.5lb DBs

Leaning standing lateral raise - 3 sets of 15 reps for each arm with one 10 lb DB.

Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB

Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs

Bent over one arm reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB

Bench dips - 3 sets of 10 reps

Close grip lat pulldowns - 3 sets of 12 reps at 90lbs

Wide grip lat pulldowns - 3 sets of 8 reps at 120 lbs

Slow 6x6 count BB curls - 3 sets of 8 reps with a 30 lb BB

Standing shoulder press - 3 sets -
Set 1 - 8 reps with 27.5 lb DBs
Set 2 and 3 - 12 reps with 20 lb DBs

Seated rows - 3 sets-
Set 1 - 12 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs

Rack pull-ups - 3 sets -
Set 1 - 4 reps
Set 2 and 3 - 3 reps

Post ST Cardio - 60 mins of cross training
10 mins of rowing
10 mins on elliptical
20 mins on treadmill
20 mins on arc trainer

Weekly workout totals - MTW
Time - 464 mins
Calories burned - 4,812

  

  Member Comments About This Blog Post:

_FITMAMA 4/23/2009 10:49AM

Sounds great! How do you like the Lean Body shakes? Report Inappropriate Comment

SUMITH2008 4/23/2009 8:48AM

So Jen =) how many pull ups can you do now? Your one strong gal! Hope your keeping well! Report Inappropriate Comment

CCSDESTINY 4/22/2009 6:22PM

Hey girlie - are you doing all this at your new gym? I saw the rowing and it reminded me that you are in a whole new envirnment now, right? Report Inappropriate Comment