Sunday, February 06, 2011
This week I made it to the gym 4 out of 4 days. SInce I have evening class on Mondays, I am no longer able to go over with my family. Instead, I've been going over late morning/early afternoon. The rest of the time, we go over as a family.
Monday I did HIIT on the Stair Machine for 35 mintes and a 5 minute cool down. After a 3-minute warm-up, I do faster steps on a higher setting for 20 seconds and then drop down to do recovery steps at a lower setting for 40 seconds. I repeat until the timer resets for cool down and I do an easy 5 minutes for that. My strength training is still on the machines, but I'm considering switching over some of my upper body exercises to free weights.
Here's what I did Mon/Wed/Fri:
Assisted Pull-ups: 3 sets x 10 reps x 48 lbs
Assisted Dips: 3 sets x 10 reps x 58 lbs
Adduction Machine: 3 sets x 12 reps x 90 lbs
Abduction Machine: 3 sets x 12 reps x 90 lbs
Leg Press Machine: 3 sets x 12 reps x 150 lbs
Shoulder Row Machine: 3 sets x 10 reps x 80 lbs
Lat Pulldown Machine: 3 sets x 10 reps x 70 lbs
Ab Crunch Machine: 3 sets x 12 reps x 75 lbs
Back Extension Machine: 3 sets x 10 reps x 95 lbs
Tuesday night, I went swimming in the adult swim lanes at the Y during my daughter's swim lesson. Hubby and I had to share the lane with up to three other people during our 1/2 hour in the pool. Hopefully, more lanes will open up once the swim team practices end. Even so, I was able to swim 600 yards comfortably. (24 lengths, or 12 laps, of a 25 yard pool). I've gotten as far as 800 yards, but that was when hubby and I shared the lane ourselves.
Wednesday night was another HIIT session. I had wanted to switch things up and use the Arc Strider, but another person got to the machine right before me and the only thing open that I was remotely interested in using was the Stair Machine again. It's hard to do HIIT on the Ergo Rowing Machine, and I don't do treadmills. The only bikes open were the ones for spinning, so the stair machine it was. I did another 35 minute workout with a 5-minute cool down and moved on to my strength training.
Thursday, I could kind of feel my quads asking for a break, so I did some light stretching and worked on my auditing and western civ. notes, reading, & homework.
Friday night brings the usual cardio circuit class. Though, Kurt changes it up every week. This time he announced that he brought back the burpees for the class veterans, and then looked over at me. He knows they are not my favorite. The line-up this week, with 8 stations for 8 participants:
*Medicine Ball Alternating Push-ups
*Plyo Jumps (using 12", 18", or 24" stool), I used the 12"
*Weighted Crunch (using a 10 lb or 25 lb weight), I used the 10 lb
*Ship Rope (30 sec alternating, 30 sec simultaneous)
* Squat Press, using 10 lb kettle bells to do overhead press
* Side Plank (30 sec, switch sides for next 30 sec)
* Kettle Bell Squats (using 15 lb kettle bell)
Again, did each station for a full minute, going as hard as possible without risking injury, and then resting for a minute. Repeat til all stations are completed, rest 5 minutes, and do it a second time. There were several exercises I felt like my heart was going to pound out of my chest. Which, is saying something for a 40-year old with a resting heart rate of 46 bpm.
Yesterday was another rest day, with a bunch of stretching 'cause my quads were hating me. We went over my M-I-L's to celebrate hubby & his brother's bdays. They are 3 years and 13 days apart. His brother's bday is 2/1 and hubby's is 2/14, so we usually celebrate both somewhere in the middle. Since hubby turns 40 this year, I am having his friends over the Saturday before his birthday to have a Poker Night. This will hopefully distract him from the surprise party I am throwing for him on 2/20 at his mom's house.
I definitely need to keep up with my fitness minutes this month, if for no reason other than I'll need to work off all the yummies from yesterday and the parties on 2/12 and 2/20.