Workout results 8/1 - 25 days to go!

Friday, August 01, 2008

It is hard to believe that today is August 1st. This year is flying by, only 5 more months left in 2008 and I feel that I have so much I want to accomplish, I will get there, I just need to take it one step at a time.

Workout 1 - 31 mins of Cathe Butts and Guts DVD with 25 mins of running intervals.

Treadmill warm up - 15 mins

5 min at 5.5 mph
2 min at 6.0 mph
2 min at 6.5 mph
2 min at 7.0 mph
1 min at 5.5 mph
1 min at 7.0 mph
1 min at 5.5 mph
1 min at 7.0 mph

Walking lunges with 6.6 lb dumbbells
Deadlifts with 43lb barbell
One legged squats

Treadmill interval - 5 mins -

2 mins at 5.5 mph
1 min at 5.5 mph and 10% incline
1 min at 5.5 mph
1 min at 5.5 mph and 10% incline

Forward thrusting hammer punches
Squats with barbell - 43 lbs.
Side to side thrusting hammer punches
Free standing lunge squat combo
Firewalkers
Glute squeezes on ball

Total time 56.12
Calories burned - 521
HR - Avg. 73% Zone 3, Max - 96% Zone 5
Fitness note - I did not do the entire dvd this time but the running intervals added a great challenge.

Workout 2 - Windsor Pilates and Yoga combo

Total time - 30.23
Calories burned - 123
HR - Avg 53% Zone 1, Max - 68% Zone 2
Fitness note - This did wonders for my legs. The stretching felt amazing! I really need to start doing more yoga at least once a week.

Totals for the day -

Total time - 86.35
Calories burned - 644
Caloric deficit - 750

  

  Member Comments About This Blog Post:

KAIJAI27 8/1/2008 11:48AM

Wow, girl! you really motivate me! I hope you don't mind but I am going to put my exercise details in blog too. I guess I am a copy cat! :) Have a wonderful Friday! Kim Report Inappropriate Comment

Workout results 7/31 - 26 days to go!

Thursday, July 31, 2008

Today was a really great workout. I did a similar routine as yesterday, except working my back and biceps and I changed up the interval pattern a bit. It proved to be a wonderful way to increase my overall burn. I alternated heavy lifting with lighter weights then when my body was fatigued I did my intervals, then back to lifting the next set. It was intense but I feel really good and not too tired. I am enjoying coming up with these workouts! It makes me want to learn more about training and the physiology of the body.

Workout 1 - Morning run - 5 min warm up walk followed by a 45 min non-stop run with a 5 min cool down walk.

Total time - 55.27
Calories burned - 582
HR - Avg - 80% Zone 4, Max 95% Zone 5
Fitness note - This morning I went for a run outside as it was sunny and 62F with a lovely breeze, who could resist running in weather so wonderful! It was a great run, strong and steady with a few burst of speed throughout the run.

Workout 2 - Back and Biceps with 7 running intervals.

With this workout I alternated each set with heavy and light weights then a running interval. So for example - 1 set of heavy weights, then 1 set of light weights....repeat for the second set, then running intervals.

Warm up run - 10 mins - 2 mins slow run at 4.5mph, then progressing .5mph every 2 mins -

2 min at 5.0mph
2 min at 5.5 mph
2 min at 6.0 mph
2 min at 6.5 mph

Biceps - Hammer curls -

2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set -

Alternating bicep curls -

2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell curls -

2 sets of 10 reps with 43 lb. barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Bicep 21's -

4 sets of 21 reps - with 11lb dumbbells.

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Back - One arm dumbbell rows -

Each arm - 3 sets of 15 reps with 25lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell pullovers -

2 sets of 10 reps with 43 lb barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Underhand barbell rows -

2 sets of 20 reps with 43lb. barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - then walk at 4.0mph for a 1 min cool down.

Total time - 58 mins
Calories burned - 635
HR - Avg - 82% Zone 4, Max - 93% Zone 5
Fitness note - I really like this workout. The mix of running intervals with lifting gives me a much needed challenge.

Totals for the day -
Time - 113.27
Calories burned - 1,217
Caloric deficit - 1,000*** I should have eaten more!
Daily note - Wonderful day. I feel like I accomplished so much - I just have to keep on going strong. I am another day closer to my dream!

  

  Member Comments About This Blog Post:

BGGARDEN 7/31/2008 11:14AM

I am here as your CHEER LEADING COMMITTEE...... GO JEN - GO JEN- GO - GO -GO! YOU ROCK GIRL! ******************************< BR>Our JEN is red hot! Let's show 'em what we got. We got the spirit, C'mon let's hear it S XXXX I XXXX S XXXX L XXXX E XXXX R XXXX SISLER! LETS GO!! Do we rock? Yeah, Yeah Take it to the top? Yeah, Yeah Are we gonna stop? No way! Report Inappropriate Comment

JFROGDIVA 7/31/2008 11:12AM

Keep up the GREAT work, Jen!!!! Thanks for sharing so that we can learn too!!!! Hugzz - Jae Report Inappropriate Comment

KIMBEROU812 7/31/2008 11:10AM

Way to rock it girl!!! You are doing so awesome!! Whoot whoot! Report Inappropriate Comment

SIDSPARK 7/31/2008 10:10AM

WOW! That is a big workout! I can't believe how organized and disciplined you are. No wonder you have made such amazing progress! Way to go! Report Inappropriate Comment

CCSDESTINY 7/31/2008 9:30AM

Jenn, Thank you for sharing these awesome workouts! I hope you don't mind if I steal some of your moves to shake things up a bit over here!! YOU ROCK! Report Inappropriate Comment

Workout results 7/30 - 27 days to go!

Wednesday, July 30, 2008

This morning I woke up and felt so tired and just not up to it once again. I was talking with a friend who lives here and she gave me the motivation to make today count!! Then I started thinking about my Dad. Today is his birthday and I wanted to do my best for him today....and I did!! Happy Birthday Dad, thank you for all your love and support it really helps me stay focused and gives me the strength to keep going.

So today I did not use any of my DVD's but rather I came up with my own workout based on moves I have seen from the internet, Making The Cut, and my Cathe workouts. I really liked the flow of the program and will definitely be doing this again.

My runs where good, not fast, just strong and steady. It is amazing how fatigued you get after lifting, so alternating the cardio with strength training really gave me a challenge. I was not working at 100% today. My body felt a bit like lead and so I really had to push it, but I made it through and that is what counts!! I want to try different variations of this as I really like the format and it was fun to come up with it myself.....well thanks to Jillian, Youtube and Cathe for the ideas!!!

Shoulders, Chest and Triceps with running intervals.

15 min treadmill warmup -

5 min slow run at 4.5 mph then 5 min at 5.5 mph and 5 min at 6.5 mph

Shoulders -

Standing flys - 30 reps with 11 lb. dumbbells

Side raises with static lunge - 8 reps with 11lb. dumbbells followed by 15 reps with 6.6 lb dumbbells.

Front raises with static lunge - 15 reps with 11lb dumbbells followed by 15 reps with 6.6 lb dumbbells.

Arnold Press with sumo/plyo squat - 30 reps with 11lb dumbbells.

Reverse wood choppers with sumo/plyo squat - 40 reps - 20 reps with 11lb. dumbbells followed by 20 reps with 6.6lb dumbbells.

One arm dumbbell cleans with sumo/plyo squat - 30 reps - 15 reps each arm with one 17.6 lb. dumbbell.

Chest -

Inchworm/walking pushups - 20 reps
Dive bombers pushups - 20 reps
Wide fly pushups - 20 reps
Close grip pushups - 20 reps
Diamond pushups - 20 reps

After Shoulder and Chest work run on the treadmill for 5 mins at 5.5 mph

Triceps -

Kickbacks with static lunge - 45 reps each arm - 90 reps total with 11lb dumbbells.

Bench dips with leg raise - 40 reps

Lying down tricep extension - 45 reps with one 25lb. dumbbell

After Tricep work run on the treadmill for 20 mins - 5 min slow run at 4.5 mph, then 5 mins at 5.5 mph and 5 mins at 6.5 mph followed by a 5 min walking cool down at 4.0 mph

Core work -

Planks - Hold for 30 sec. - 2 reps
Walking planks - 15 reps

Total time - 96.22
Calories burned - 1,010
HR - Avg - 79% Zone 3, Max - 95% Zone 5
Pushups - 100
Caloric deficit for the day - 750
Fitness note - Great workout!! Looking forward to trying it again with Legs, Back and Biceps and even adding some sprint drills! I am proud I pushed it today!

  

  Member Comments About This Blog Post:

SIDSPARK 7/31/2008 10:14AM

Great job! I hope your dad had a great birthday!!! I like CC's quote on her page, and your blog reminded me of it. It goes something like...the hardest part of the journey is getting out the front door. I feel like that with exercise some days. Report Inappropriate Comment

JFROGDIVA 7/31/2008 1:52AM

Great job!!!! See what you can accomplish if you try??!! Report Inappropriate Comment

MARLIE13 7/30/2008 7:03PM

What a workout!! Woohoo! You deserve to be so happy and proud of yourself. Great job! Report Inappropriate Comment

TRAINER_T 7/30/2008 5:05PM

Jenn, Great job on the blog and your workout. Why dont you join me in my push up challenge on the Better Me Team I just added today.....we are going to track how many push ups we do and what kind. Log on in girl....your a rockstar! Hugs, T. Report Inappropriate Comment

SWEATONCEADAY 7/30/2008 10:55AM

what a great day! great work out. keep it up girl. Report Inappropriate Comment

CCSDESTINY 7/30/2008 10:25AM

You are a tough act to follow, you know it?! What a fantastic day! Report Inappropriate Comment

Just a thought...

Tuesday, July 29, 2008

I wrote this last year on another blog and I wanted to share it with my spark family as I think the message is so important.

Entry from August 29th, 2007

Here in Siberia we live next to a school that has a small courtyard for soccer and so on. Every so often I see an old man out running in circles around the area. It is his very own personal track. He wears a brightly colored jumpsuit with white tennis shoes. Nothing fancy--no Nike or Adidas here--just the will to get out there and do something good for his body.

Today as I was watching him I thought to myself how many times I have said, "If I only had a trainer at a gym, I could change. If I had someone to workout with, then it would happen for sure." We all can make excuses in life for why things do not happen, but in the end it is what is inside of us that will ultimately decide the life we live, not our surroundings or our circumstances. Each one of us has the ability to wake up each morning and start over. There is not a gym in the world that will do it for you, not a pill or a trainer that will take the place of one's determination to meet a goal.

I have now lost a total of 38 pounds and still have a long journey ahead of me, but I always want to remember that I am the only person in control of what I eat and how much I move. I was thinking today, "What will I do today to change myself for the better?" I love that each morning is a renewal of what we were, what we are and what we hope to be.

I heard someone once say that we should replace the phrase "I can't" with "I am not willing to" and see how many things in life we can in fact accomplish if we just make the effort.

Just a thought.....

  

  Member Comments About This Blog Post:

RESOLUTE_SKY 7/31/2008 2:47PM

You can't imagine how badly I needed to read this. Thank you for taking the time to re-post and sharing your insights with us. By the way, I'm so jealous. I've always wanted to visit Siberia, especially Novosibirsk and Lake Baikal. Report Inappropriate Comment

.TARA. 7/30/2008 3:39PM

Love it! Thank you so much for sharing this again. I just posted in my own blog about eliminating the word "can't" from my vocabulary altogether. We can do anything we put our minds and hearts into! Report Inappropriate Comment

MZLANE 7/30/2008 2:52PM

I LOVE IT, thanks so much for bringing that to us. Report Inappropriate Comment

SEEHOLZ 7/30/2008 8:16AM

I like your reflection on the man- no fancy outfits, just his desire to run! Oh Jen, I am taping back into that person within me. Granted, I am going at snail-pace, but I can feel it! I used to be like you- on fire! It kind of slipped away and even though I kept up with my workouts and enjoyed them tremendously, I lost that person within me that is willing! You are so right on the willingness part- I lost my willingness and I am glad to say that at least, I could see that while it was and is happening! Thank you for sharing this! I want to keep thinking of the man without the legs for whom you sprint around the corner and the man, running around the park! I bet you the man, who runs around the park thinks about the man without the legs, as well! Report Inappropriate Comment

IRON__GIRL 7/30/2008 3:00AM

WOW! I am so glad you re-posted this! I missed it the first time. I just welled up with tears. It is SO TRUE! Thanks so much! As always, you inspire me when I need it most! Love ya! Report Inappropriate Comment

MARLIE13 7/29/2008 1:57PM

Ooh that gave me goosebumps! Thank you for sharing that with me. My motto when I finally "finished up" loosing the remaining pounds was similar. I kept thinking, if only this or that, when such and such happens...and then it clicked, "WHY NOT NOW?" Why not me...why not now?! Jen, you are a blessing to me and so many others. Thank you! Report Inappropriate Comment

CCSDESTINY 7/29/2008 11:09AM

I remember reading this on your blog a long time ago! Its one that stays with you! So true!!! thanks for re-posting!! Report Inappropriate Comment

~LASYL~ 7/29/2008 10:57AM

Another one of Jen's Gold Nuggets! Thanks for re-sharing that with us. I needed that this morning to enforce the force within me. I have a goal to reach and it starts with doing something about it...., everyday! Love ya, Syl Report Inappropriate Comment

SHAWNATONY 7/29/2008 10:53AM

and a GREAT one, at that!! thanks for sharing! so true. Report Inappropriate Comment

BGGARDEN 7/29/2008 8:40AM

I like the word switch idea.... no one WANTS to be a failure. NO Excuses is right .... JUST GET UP AND DO IT! HUGS JEN... love starting out my day with ya. Report Inappropriate Comment

URBANMOMMY 7/29/2008 7:01AM

Amen, and HALLELUJAH!!! :) While I was training my "Biggest Loser" team, I found this concept to be true. All the motivation and resources I provided didn't matter a hill of beans unless each person made the commitment within their hearts. You have to WANT IT!!! No matter where you are, you can make it happen. No excuses. Thanks for the reminder, my sweet friend! :) Report Inappropriate Comment

Workout results 7/29 - 28 days to go!

Tuesday, July 29, 2008

Not the best of days.....

I would love nothing more than to say that I had another killer workout, but today was a hard one. I could not get my energy up. I did workout and I am proud of that.

36 min run with one min cool down.

Total time 37.13 mins
Calories burned - 320
HR - Avg - 71% Zone 3, Max - 85% Zone 4
Caloric deficit - 500
Fitness note - Felt sluggish today, not my best workout, but I am proud that I got out there and did my best. Hopefully tomorrow the energy and pep will be back!!!!

  

  Member Comments About This Blog Post:

SEEHOLZ 7/30/2008 8:18AM

I woke up today and felt really crummy- as in some kind of mucus infection deep in my throat and my planned track workout sounded like it was going to "kill me"! So, I decided to not workout- I need to take it easy, so I can gather my strength for tasks to come! I am planning on going for an easy lunch time run and a post work hour long walk, mixed with some easier weights. We'll see what happens! Report Inappropriate Comment

MICHARM 7/29/2008 8:20AM

Sometimes your body is just tired!!! So it's okay to have a bad or off day...the important factor is you DID work out!!!! You are still so inspiring and you look so fantastic. But more important you seem to have a great outlook on life! Report Inappropriate Comment