Friday lifting - More arms, chest, and back work. the paper is misplaced for the time being.
Saturday - Mostly rest. unbelievably productive around the house. That has to count for something, right?
Sunday - My first 5K race. It was a super hot, super sunny, and unexpectedly hilly 5K race. 30:06 9:43 pace. I walked for 45 seconds at least, to avoid getting sick or worse. I finished the race with Steph, and was pleased to have made it at all. I didn't "leave anything" on the course that's for sure. After food, water, and a break, we went on to play 9 holes at Idlewild.
Monday - Spinning, and DAMN was the loud annoying girl both loud AND annoying today. It was a reasonably easy Monday class. I only got pushed a few times, and never to breathlessness.
Weigh-in 201 - down 2 lbs, and 10 in the last 6 weeks.
11 days till we're in the air. I'm going to push really hard these last few days. I'm in line to hit my target weight, but any extra would be a welcomed bonus. I'm really interested to see what I look like under my fat :)
Showing posts with label lifting. Show all posts
Showing posts with label lifting. Show all posts
Monday, May 24, 2010
Tuesday, May 18, 2010
Tuesday Lifting
Knee still feels a bit tight, but it doesn't hurt.
I felt pretty good today lifting. I did the same routine as Friday, so that I'm not working my limbs this friday before the 5k. Also I dropped the leg press, which I think contributed to my knee pains, and replaced it with calf raises.
in order of completion
Leg lifts @80 15x14x14
Bicep curls @ 20 15x11x9
Leg curls @80 15x12x12
Pullover @90 15x12x10
Decline twist Sit ups 12@lvl1 10@lv2 10@lvl2 (where 2 is steeper than 1)
tricep extensions @15 15x12x10
Preacher Curls @70 15x10
calf raises 30
Karen finished teaching her intervals class and stopped to talk on the way out. I missed finishing the last few sets of exercises as I ran out of time. Ah well.
::EDIT::
Oh yeah. I finally registered for the 5K. woot!
I felt pretty good today lifting. I did the same routine as Friday, so that I'm not working my limbs this friday before the 5k. Also I dropped the leg press, which I think contributed to my knee pains, and replaced it with calf raises.
in order of completion
Leg lifts @80 15x14x14
Bicep curls @ 20 15x11x9
Leg curls @80 15x12x12
Pullover @90 15x12x10
Decline twist Sit ups 12@lvl1 10@lv2 10@lvl2 (where 2 is steeper than 1)
tricep extensions @15 15x12x10
Preacher Curls @70 15x10
calf raises 30
Karen finished teaching her intervals class and stopped to talk on the way out. I missed finishing the last few sets of exercises as I ran out of time. Ah well.
::EDIT::
Oh yeah. I finally registered for the 5K. woot!
Friday, May 14, 2010
Thursday and Friday
Thursday spinning was pretty good. I felt strong in our class, which isn't odd except that it was a speed work class. I get burned pretty quickly when I'm going fast. I felt I was at least doing better than in the past when we've focused on speed work. In the middle of 2 hills, we had an 8 minute long section of speed work. so it went like this....
4 minute hill climb > 3 minutes of race-pace with 3 20s sprints > Add Resistance for 1 minute a bit slower than race pace, 1 minute of out of saddle "running", 30s in saddle, 30s. running > 3 minutes race pace with 2x30s sprints and 1x45s sprint> 4 minute hill climb.
It was brutal, but I felt pretty good when the class was over.
Friday lifting. This was an exploratory day, where I needed to find what weights would exhaust me in the chosen exercises. the leading numbers show what order I did the exercises(in pairs)l
Legs - all machine work.
1 - Leg extensions (quads) 70lbs x15 x15 80 x12 - Will use 80 going forward.
4 - Leg curls (hams) 80lbs x15 x12 x10 - Perfect weight to exhaust me.
2 - Leg press (total) 170lbs x15 190lbs x14 220lbs - 220 is where I should have started.
Arms
3 - Bicep curls (db) 25lbs x10 20lbs x10 x8 - This occurred after the preacher curls, and I felt weak.
4 - Tricep extension (db) 12lbs x15 x14 15lbs x12 - I think this should be 15lbs.
1 - Preacher Curls (ma) 60lbs x15 x 15 80lbs x 10 - did I really bump it 20 lbs? 60 wasn't enough.
Core
3 - Pullover (ma) 90lbs x15 x14 x12 - this exercise works lats, delts, abs and pecs.
2 - Ab machine (ma) 120lbs x15 x14 130lbs x12 - 130 is the right weight. had some lower back strain.
5 - Decline bench sit-ups with a twist - I wanted to die after 12 - sit-up, touch right elbow to left knee, back down and up again touching left elbow to right knee. repeat 12 times. Die.
It was a good workout, but perhaps not as "exhaustive" as it could have been since I was exploring. I hope i'm not sore for disc golf on sunday at Mt. Airy
4 minute hill climb > 3 minutes of race-pace with 3 20s sprints > Add Resistance for 1 minute a bit slower than race pace, 1 minute of out of saddle "running", 30s in saddle, 30s. running > 3 minutes race pace with 2x30s sprints and 1x45s sprint> 4 minute hill climb.
It was brutal, but I felt pretty good when the class was over.
Friday lifting. This was an exploratory day, where I needed to find what weights would exhaust me in the chosen exercises. the leading numbers show what order I did the exercises(in pairs)l
Legs - all machine work.
1 - Leg extensions (quads) 70lbs x15 x15 80 x12 - Will use 80 going forward.
4 - Leg curls (hams) 80lbs x15 x12 x10 - Perfect weight to exhaust me.
2 - Leg press (total) 170lbs x15 190lbs x14 220lbs - 220 is where I should have started.
Arms
3 - Bicep curls (db) 25lbs x10 20lbs x10 x8 - This occurred after the preacher curls, and I felt weak.
4 - Tricep extension (db) 12lbs x15 x14 15lbs x12 - I think this should be 15lbs.
1 - Preacher Curls (ma) 60lbs x15 x 15 80lbs x 10 - did I really bump it 20 lbs? 60 wasn't enough.
Core
3 - Pullover (ma) 90lbs x15 x14 x12 - this exercise works lats, delts, abs and pecs.
2 - Ab machine (ma) 120lbs x15 x14 130lbs x12 - 130 is the right weight. had some lower back strain.
5 - Decline bench sit-ups with a twist - I wanted to die after 12 - sit-up, touch right elbow to left knee, back down and up again touching left elbow to right knee. repeat 12 times. Die.
It was a good workout, but perhaps not as "exhaustive" as it could have been since I was exploring. I hope i'm not sore for disc golf on sunday at Mt. Airy
Tuesday, May 11, 2010
Tuesday lifting.
Warmed up today with a fast half mile on the treadmill. I walked for 30 secs, then bumped to 8:34 pace for 30 secs, then finished a half mile at 7:30 pace (8MPH). My feet felt good, and I got my breathing under control. I could have gone longer, but that wasn't the point today. I just wanted to get my heart and breathing kick started before lifting.
Lifting.
Incline Bench - DB - 30lbs 12-8-10@25
Flat Bench - MA - 70lbs 12-10-8
Pec Dec - MA - 80lbs 15-12@70-8
Pull Down - MA - 87.5lbs 15-12-10
Lower Back - MA - 130lbs 20-20-20
Shrug - DB - 45lbs 14-12-12
Overhead press -ma-70lbs 8-9@60 8
Lateral Raise -DB- 15lbs 15-12-10
This isn't the order I performed these exercises. I should track that. It was obvious that I strugged with the overhead presses and pec dec, as they were in the last set of exercises. It was really hard to pull my sweaty shirt off over my head. My arms didn't want to work. I feel pretty good now though. I hope to get back for more lifting on Friday.
Lifting.
Incline Bench - DB - 30lbs 12-8-10@25
Flat Bench - MA - 70lbs 12-10-8
Pec Dec - MA - 80lbs 15-12@70-8
Pull Down - MA - 87.5lbs 15-12-10
Lower Back - MA - 130lbs 20-20-20
Shrug - DB - 45lbs 14-12-12
Overhead press -ma-70lbs 8-9@60 8
Lateral Raise -DB- 15lbs 15-12-10
This isn't the order I performed these exercises. I should track that. It was obvious that I strugged with the overhead presses and pec dec, as they were in the last set of exercises. It was really hard to pull my sweaty shirt off over my head. My arms didn't want to work. I feel pretty good now though. I hope to get back for more lifting on Friday.
Tuesday, May 4, 2010
Tuesday Exercise
Tuesday Lift day!
I warmed up with a mile in the new shoes. They felt pretty good, but I think there is going to be a break in period for sure. They felt alright, but my feet need to adjust
1.2 in 9:18
I did some scouring to find a nice lifting routine I could follow, an came up with the following. Today was chest, shoulder and back day. The next lift day will be arms, legs and core.
(DB) = Dumbbells = weight per hand
(MA) = Machine
Chest
Incline Bench (DB) 30 lbs 15-12-10 reps
Flat Bench (MA) 70 lbs 15-12-10
Pec Deck (MA) 80 lbs 14-12-10
Back
PullDowns (MA) 87.5 lbs 14-12-10
Hyperextension 120 lbs 20-20-20
Shrugs(DB) 45 lbs 15-12-10
Shoulders
Overhead Press(ma) 70 lbs 15-12-8
Lateral Raises (db) 15 lbs 15-10-10
It was good. I think the mile warmup was nice, but I felt rushed when I was lifting due to time limits. Maybe I'll drop the cardio workout to get in the limb work.
I warmed up with a mile in the new shoes. They felt pretty good, but I think there is going to be a break in period for sure. They felt alright, but my feet need to adjust
1.2 in 9:18
I did some scouring to find a nice lifting routine I could follow, an came up with the following. Today was chest, shoulder and back day. The next lift day will be arms, legs and core.
(DB) = Dumbbells = weight per hand
(MA) = Machine
Chest
Incline Bench (DB) 30 lbs 15-12-10 reps
Flat Bench (MA) 70 lbs 15-12-10
Pec Deck (MA) 80 lbs 14-12-10
Back
PullDowns (MA) 87.5 lbs 14-12-10
Hyperextension 120 lbs 20-20-20
Shrugs(DB) 45 lbs 15-12-10
Shoulders
Overhead Press(ma) 70 lbs 15-12-8
Lateral Raises (db) 15 lbs 15-10-10
It was good. I think the mile warmup was nice, but I felt rushed when I was lifting due to time limits. Maybe I'll drop the cardio workout to get in the limb work.
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