Ok, I am exhausted crabby and ready to kill someone? Is this what happens when I don't run!?!? OH LORD! I almost took the day off but hadn't really done any upper body workouts this week, so I had to get my bum to the gym!
It was ok...I glanced in the mirror, and I am looking really lean today. Whoah, running really just shreds me. I actually have to eat a lot so I don't look sickly! The problem is, on the days I run, I have no appetite, it's the next morning, my belly wakes me up before my alarm clock! I wake up ready to eat my husbands arm! SO I do try to have 2 mini breakfast meals. I just eat two small meals 2 hours apart. I can't eat a lot because I have the WORST stomach. I get crazy bloated, and so crampy if I stuff my face.
Here is what I did in the gym:
Weight: 113
Workout: Upper Body
Pull Ups (wide grip)
push ups
3 sets
dbell chest press
cybex lat pull
bicep curl
3 sets
bosu push ups
1 leg standing on bosu:
Shoulder press
side laterals
4 sets
upright row with a 25lb plate
planks 1 minute (too easy)
2 sets
some crunches and I was bored and done!
Time: 1 hour
304 calories
118-154 heart rate
Showing posts with label my workouts. Show all posts
Showing posts with label my workouts. Show all posts
Friday, January 21, 2011
Tuesday, January 11, 2011
Second Week of January workouts
Going into the second week of January, I am feeling happy, positive, hopefull and so ready for another race! I signed up for the 13.1 NY Marathon in Flushing Queens NY! It's teh one I did last year...So this year I am going for time! I will KICK ASS in 2011!~
Monday
January10, 2011
114lbs-
um yeah, it's that time! UGH!
RUN FAST THINK BOLD!
3.5 mile run
35:06 minutes
363 calories
151-176 heart rate
no assist pull ups
** 3 sets of 6 reps
decline push ups
**3 sets of 10 reps
Cybex lat pull
**inside and outside 10 reps each -burnt out my lats! OY!
Band fly
**3 sets 15 reps
1 arm dbell row
**2 set 15 reps w/ 17.5lbs
Dbell press
**2 sets 15 reps w/ 17.5lbs
Hi-grip lat pull (inside)
**3 sets w/ 40lbs
swiss ball dbell fly
***3 sets w/ 10lbs- 15 reps
CORRECTIVE EXERCISES
45 minutes
278 calories
114-161 geart rate
Monday
January10, 2011
114lbs-
um yeah, it's that time! UGH!
RUN FAST THINK BOLD!
3.5 mile run
35:06 minutes
363 calories
151-176 heart rate
no assist pull ups
** 3 sets of 6 reps
decline push ups
**3 sets of 10 reps
Cybex lat pull
**inside and outside 10 reps each -burnt out my lats! OY!
Band fly
**3 sets 15 reps
1 arm dbell row
**2 set 15 reps w/ 17.5lbs
Dbell press
**2 sets 15 reps w/ 17.5lbs
Hi-grip lat pull (inside)
**3 sets w/ 40lbs
swiss ball dbell fly
***3 sets w/ 10lbs- 15 reps
CORRECTIVE EXERCISES
45 minutes
278 calories
114-161 geart rate
first week of 2011 workouts & runs
Before I give you my workouts, here is something that I will post before each workout. I put little sayings on top of each of my workouts to motivate myself... You can do the same:
BUILD IT* BELIEVE IT* BECOME IT
Choose one word from each column below and create a motivational, get it done power chant for yourself!
A B C D
Run Strong Think Power
Go Fast Feel Speed
Stride Quick Embrace Brave
Sprint Light Be Bold
be Fierce Hold Courage
January 3, 2011
112. 4lbs
monday
"RUN LIGHT FEEL COURAGE"
4.5 mile run
50 minutes
524 calories
145-174 heart rate
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**no assist pull ups... 6 reps
decline push ups, feet on a bench...12 reps
hanging abs...15 reps
3 sets
**Cybex lat pull
orange band fly for chest
Oblique cruch off a bench
3 sets
**High close grip lat pull
decline dbell press
decline leg raise
2 sets
272 calories
37 minutes
124-164 heart rate
Felt great to run again for some distance...not too worries about my time, more concerned with my legs being able to handle the runs right now.
:O)
Tuesday
January 4, 2011
112lbs
GO FIERCE THINK BOLD!
Foam roll & Dynamic warm up
Arc trainer level 35 for 10 minutes
stationary bike level 5 for 15 minutes
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
Bosu Ball Squats
* 3 sets of 6 reps
**Walk out push ups- 12 reps
Dips- 15 reps
Over head Ball slams- 15 reps
3 sets
Standing on a Bosu ball- flat side up- I did 4 sets of the following 2 sets on 1 leg and 2 sets on the opposite leg
**Arnold Presses-
Bicep curls-
Side Lateral raises- 10lbs, 12 reps, 7.5lbs, 12 reps...5lbs, 15 repsWeights I usedfor arnolds & biceps)...15lbs, 10 reps...12.5lbs, 12 reps...10lbs, 15 reps
**Upright rows- used a 25lb plate
Russian Twists-50 reps blue heavy ball
Reverse pec dec-40lbs 15 reps
2 sets
1:30 Time
655 Calories
113-152 heart rate
Feeling great so far and no pain in my right IT band or knee! YES!!!!!!
Wednesday
January 5, 2011
112lbs
RUN FIERCE FEEL BRAVE!
4 mile run
41.45 minutes
460 calories
146-176 heart rate
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
did some quick abs to keep 'em stimulated and I was OUT!
Thursday
january 6, 2011
111.8lbs
DAY OFF FROM THE GYM!
Friday
January 7, 2011
111.8
GO LIGHT BE BRAVE!
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**no assist pull ups... 6 reps
decline push ups, feet on a bench...12 reps
hanging abs...15 reps
3 sets
**Cybex lat pull
orange band fly for chest
Oblique cruch off a bench
3 sets
**High close grip lat pull
decline dbell press
decline leg raise
2 sets
29 minutes
232 calories
129-169 heart rate
Saturday
January 8, 2011
112.4
BE STRONG THINK POWER!
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**Bosu Ball Squat- 3 sets 6 reps
Glue raise on Swiss ball- 3 sets 15 reps
**Walk out push ups- 15
dips- 15
over head ball slams- 15 **Shoulder Press
Bicep curls-
Side Lateral raises- 10lbs, 12 reps, 7.5lbs, 12 reps...5lbs, 15 reps
Weights I usedfor shoulder & biceps)...15lbs, 10 reps...12.5lbs, 12 reps...10lbs, 15 reps
3 sets
**Upright rows- used a 25lb plate
Russian Twists-50 reps blue heavy ball
Reverse pec dec-40lbs 15 reps
Yep! Another great day, feeling good, legs are cooporating with me! :O) Sunday I took off from the gym and went to Mass, and then took my daughter to lunch... A great day! :O)
Overall, I burned 2974 calories from just my workouts. I like to be up around 3800 caloreis for the week, and I know once my 1/2 marathon training begins, I will get there and higher! SO exciting!!!!!!
Be on the look out for next weeks workouts! :O)
BUILD IT* BELIEVE IT* BECOME IT
Choose one word from each column below and create a motivational, get it done power chant for yourself!
A B C D
Run Strong Think Power
Go Fast Feel Speed
Stride Quick Embrace Brave
Sprint Light Be Bold
be Fierce Hold Courage
January 3, 2011
112. 4lbs
monday
"RUN LIGHT FEEL COURAGE"
4.5 mile run
50 minutes
524 calories
145-174 heart rate
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**no assist pull ups... 6 reps
decline push ups, feet on a bench...12 reps
hanging abs...15 reps
3 sets
**Cybex lat pull
orange band fly for chest
Oblique cruch off a bench
3 sets
**High close grip lat pull
decline dbell press
decline leg raise
2 sets
272 calories
37 minutes
124-164 heart rate
Felt great to run again for some distance...not too worries about my time, more concerned with my legs being able to handle the runs right now.
:O)
Tuesday
January 4, 2011
112lbs
GO FIERCE THINK BOLD!
Foam roll & Dynamic warm up
Arc trainer level 35 for 10 minutes
stationary bike level 5 for 15 minutes
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
Bosu Ball Squats
* 3 sets of 6 reps
**Walk out push ups- 12 reps
Dips- 15 reps
Over head Ball slams- 15 reps
3 sets
Standing on a Bosu ball- flat side up- I did 4 sets of the following 2 sets on 1 leg and 2 sets on the opposite leg
**Arnold Presses-
Bicep curls-
Side Lateral raises- 10lbs, 12 reps, 7.5lbs, 12 reps...5lbs, 15 repsWeights I usedfor arnolds & biceps)...15lbs, 10 reps...12.5lbs, 12 reps...10lbs, 15 reps
**Upright rows- used a 25lb plate
Russian Twists-50 reps blue heavy ball
Reverse pec dec-40lbs 15 reps
2 sets
1:30 Time
655 Calories
113-152 heart rate
Feeling great so far and no pain in my right IT band or knee! YES!!!!!!
Wednesday
January 5, 2011
112lbs
RUN FIERCE FEEL BRAVE!
4 mile run
41.45 minutes
460 calories
146-176 heart rate
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
did some quick abs to keep 'em stimulated and I was OUT!
Thursday
january 6, 2011
111.8lbs
DAY OFF FROM THE GYM!
Friday
January 7, 2011
111.8
GO LIGHT BE BRAVE!
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**no assist pull ups... 6 reps
decline push ups, feet on a bench...12 reps
hanging abs...15 reps
3 sets
**Cybex lat pull
orange band fly for chest
Oblique cruch off a bench
3 sets
**High close grip lat pull
decline dbell press
decline leg raise
2 sets
29 minutes
232 calories
129-169 heart rate
Saturday
January 8, 2011
112.4
BE STRONG THINK POWER!
Corrective exercises for legs:
Dorsi flex mobility wall dril
Hip flexor 3 way stretch
Dorsi Flex mount prep on hands
**Bosu Ball Squat- 3 sets 6 reps
Glue raise on Swiss ball- 3 sets 15 reps
**Walk out push ups- 15
dips- 15
over head ball slams- 15 **Shoulder Press
Bicep curls-
Side Lateral raises- 10lbs, 12 reps, 7.5lbs, 12 reps...5lbs, 15 reps
Weights I usedfor shoulder & biceps)...15lbs, 10 reps...12.5lbs, 12 reps...10lbs, 15 reps
3 sets
**Upright rows- used a 25lb plate
Russian Twists-50 reps blue heavy ball
Reverse pec dec-40lbs 15 reps
Yep! Another great day, feeling good, legs are cooporating with me! :O) Sunday I took off from the gym and went to Mass, and then took my daughter to lunch... A great day! :O)
Overall, I burned 2974 calories from just my workouts. I like to be up around 3800 caloreis for the week, and I know once my 1/2 marathon training begins, I will get there and higher! SO exciting!!!!!!
Be on the look out for next weeks workouts! :O)
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