Workouts

March 8, 2010

I am finally back in workout mode. I started my week out with a lovely 4 mile run on the treadmill at a 6.8 pace. I did the total run in 36:10. I finished by doing a 5 minutes cool down session and then hit the weights for an arm workout.

Spinulated Curls: 3 sets of 12 at 10 lbs
Two Arm Overhead Extensions: 3 sets of 12 at 15 lbs
Overhead Press Machines: 3 sets of 10 at 35 lbs (These were killer. I was struggling with every single rep)
Military Press: 3 sets of 12 at 10 lbs

Total Workout Time = 1 hour

March 4, 2010

I was supposed to get up at 5 am this morning to fit in my run before work, but I don't even remember turning my alarm off. I ended up coming straight home from work to get my run in before my boyfriend and I went out for our 5 year anniversary.

I went outside and ran 4.2 miles. I didn't time it today, but I am pretty sure I did it in under 40 minutes.

Total Workout Time = 40 minutes

March 3, 2010

I finally got back to the gym tonight. I started off with a 30 minute run on the treadmill. I ended up running all but the first 5 minutes at a 7.0 pace. The total distance was 3.52 miles.

I then worked on my arms:
Two Arm Overhead Extenstions: 3 sets of 12 with 15 lbs
Bicep Curls: 3 sets of 12 at 10 lbs
Kneeling One Arm Rows: 3 sets of 15 at 15 lbs
Tricep Dips: 3 sets of 15

I ended the workout with a good 10 minute stretching session.

Total Workout Time = 1 hour

March 2, 2010

I got up bright and early this morning to fit in my workout prior to work. I completed a 4 mile run in 37:26. It was so nice and peaceful this morning running before the sun was up.

I got back to the apartment and did:
20 lunges on each leg - 3x
35 squats - 4x
5 pull ups - 2x

It was a pretty random workout this morning. I am heading to the gym tomorrow night to get back on track with my weight training.

Total Workout Time = 1 hour

February 28, 2010

I did a 6 mile run in 56 minutes and 39 seconds. Overall it was a pretty god run and went by quickly, though I was battling the wind the whole time!

Total Workout Time = 57 minutes

February 27, 2010

I decided to do a shorter run today in preparation for my longer run tomorrow.

I ran a total of 4.0 miles. It was a hard run, I wasn't feeling that well when I woke up this morning, but I still accomplished it. I didnt' time myself this time, and I was happy that I didn't!

Total Workout Time = 40 minutes (roughly)

February 25, 2010

I had some motivation issues today. I still managed to finally head out about 7 pm with the boyfriend and work on hill work.

We ran 1.5 miles to the hill and then rested for about 2-3 minutes.

The hill I run is a total of 0.25 miles up which I completed 5 times. The last time I joined him for this I only did 4 so I was proud to add one more in there.

We then proceeded to run 1.5 miles back to the apartment. The total mileage was just under 5.50 miles.

Total Workout Time = 1 hour

February 23, 2010

I had every intention on going to the gym today but the thought of running 5 miles on the treadmill suddenly didn't sound so appealing.

I decided I was going to do my run outside today. I completed about 5.10 miles in 50 minutes exactly.

It was nice running outside. I haven't run in the area around my apartment so it was a nice break.

Total Workout Time = 50 minutes

February 22, 2010

I took a break from cardio today because I was exhausted. My legs hurt so bad last night that I didn't sleep well at all.

I still went to the gym to focus on weight training.

Two-Arm Overhead Extensions: 3 sets of 12 at 15 lbs
Bicep Curls: 3 sets of 12 at 15 lbs
Leg Press Machine: 3 sets of 15 at 90 lbs
Row Machines: 3 sets of 12 at 30 lbs
Overhead Press Machine: 3 sets of 12 at 50 lbs
Ab Crunch Machine: 4 sets of 10 at 20 lbs

I finished the workout with a good amount of stretching and a few more crunches.

Total Workout Time = 50 minutes

February 21, 2010

Today I went out on another long run. I ran a total of 7.0 miles which was my longest distance in the past 6 months. Go me!

Total Workout Time = 1 hour 12 minutes

February 20, 2010

After a small break in my workouts I was back in action this morning. I decided to run 3.10 (a 5k) miles on the treadmill at a 7.1 pace. That is roughly equivalent to 8:34 pace. I was very proud of myself for sticking to this pace the entire time. During the last .10 miles I ran at a 7.3 pace.

After I got done running I headed over to do a small arm workout.

Supinated Curls: 3 sets of 12 at 10 lbs
Military Press: 3 sets of 15 at 10 lbs
Kneeling One Arm Rows: 3 sets of 12 at 15 lbs
Two Arm Overhead Extenstions: 3 sets of 12 at 15 lbs

Total Workout Time = 1 hour

February 17, 2010

I had one hour exactly to fit in my workout today.

I started off with a 4 mile run using the same patern I did yesterday.

0.30 miles 7.3 pace
0.70 miles 6.8 pace
Repeat 3 more times

After I was finished with my run I did a few leg exercises.

Leg Press Machine: 3 sets of 15 at 90 lbs
Outer Thigh Machine: 3 sets of 15 at 100 lbs
Inner Thigh Machine: 3 sets of 15 at 100 lbs
Squat with Bar: I did 3 sets of 15 with a total of 40 lbs of weights on the bar.

I ended the workout with a 5 minute stretching session.

Total Workout Time = 1 hour

February 16, 2010

After a day off I was back in action today.

I started off with a 40 minute run which covered a total of 4.61 miles.

I followed it with some upper body strength training.
Supinated Curls: 3 sets of 15 with 10 lbs
Military Press: 3 sets of 12 with 10 lbs
Two Arm Overhead Extensions: 3 sets of 12 with 10 lbs
Overhead Press: 3 sets of 15 with 10 lb weights

I ended with two different abdominal workouts:
Torso Twists: 4 sets of 15
Plank: 3 sets of 30 seconds each

Total Workout Time = 1 hour and 10 minutes

February 14, 2010

Happy Valentine's Day!

I went on a afternoon run. I did a total of 6.25 miles. I kept trying to put it off but finally got out there and completed it.

Total Workout Time = 1 hour

February 13, 2010

I finally made it back to my gym despite my sickness.

I started out with a 30 minute run, which ended up being 3.5 miles. I think cooled down for another 2 minutes just by walking at a 4.5 pace.

Today was an arms day, I LOVE arm days :)
Supinated Curls: 3 sets of 15 with 10 lb weights
One-Arm Overhead Extensions: 3 sets of 12 with 5 lb weights
Seated Forward Flys: 3 sets of 12 with 10 lb weights
Kneeling One-Arm Rows: 3 sets of 15 with 15 lb weights
Reverse Flys: 3 sets of 12 with 10 lb weights
Class Forward Crunches: 4 sets of 25

Total Workout Time =  1 hour 10 minutes

February 11, 2010

I was supposed to do a 30 minute interval run today followed by weight training.

Instead, I can't seem to get rid of this stupid cold so I just completed the weight training

Basic Squats: 3 sets of 25
Plie Squats: 3 sets of 25
Standing Leg Curls: 3 sets of 15
Leg Extensions: 3 sets of 25 (abdominals)

Total Workout Time = 30 minutes

February 10, 2010

I started my workout with a 3.02 mile run in exactly 0:26:00 minutes. I was really happy with this time, especially considering I still wasn't feeling up to par.

I followed my run with:
Hammer Curls: 3 sets of 12 with 10 lbs
Two-Arm Overhead Extensions: 3 set of 12 with 10 lbs
Bench Flyes: 3 sets of 12 with 10 lbs
Standing Bent-Over Rows: 3 sets of 15 with 10 lbs
Military Presses: 3 sets of 12 with 10 lbs

I ended my workout with a 4 sets of 20 Torso Twists to work my abs.

Total Workout Time = 1 hour

February 9, 2010

My workout originally was a 40 minute interval run, weight training, and an hour class of yoga.

I feel terrible today. I keep trying to work through it but I knew that I was not going to be able to fit ALL of that in. I ended up doing everything but the hour yoga class.

My 40 minute interval treadmill workout was borrowed from HowSweetItIs.

10 minutes: warm up (ran at 6.0 pace)
20 minutes: alternating each minute 20 seconds at 9.0 pace and 40 seconds at 5.0 pace.
10 minutes: cool down (ran at 6.0 pace)

This about kicked my butt! I was so tired by the end of this all I wanted to do was curl up in a ball and go to sleep.

My weight training consisted of:
Power lunges: holding 10 lb weights, 3 sets of 20
Dead Lifts: 10 lb weights, 3 sets of 15
Squat Machine: 30 lbs, 3 sets of 12
Calf Raises: 30 lbs, 3 sets of 20
Reverse Leg Extensions: This worked my abdominals, I did 4 sets of 12

Total Workout Time - 1 hour 10 minutes

February 8, 2010

I am attempting a 6 day workout week this week. Today was day one, and it went beautifully.

I started out with a 3 mile run, which I completed in 26:57.

I then completed my weight training workout:
-Classic Forward Curls: 3 sets of 12 with 10 lb weights
-V Backs: 3 sets of 12 with 10 lb weights
-Bench Press: 3 sets of 12 with 10 lb weights
-Kneeling One Arm Rows: 3 sets of 12 with 15 lb weight
-Side Raises: 3 sets of 12 with 10 lb weights (these were killer!!)

I finished it off with 4 sets of 25 traditional abdominal crunches. I made sure to stretch for 10 minutes before heading back home>

Total Workout Time = 1 hour 5 minutes

February 6, 2010

I got back into my routine today. I had on the schedule to do a 5 or 6 mile run, and that is exactly what I did.

We rent and ran on the American Tobacco Trail and I ran 6 miles in 57:58, which I was happy with. It was a good run and I didn't stop the entire time.

Total Workout Time = 1 hour

February 4, 2010

I got back into workout mode today after my first day off of the week.

I was in a bit of a rush because we had plans so instead of going to the gym I joined the boyfriend for hill work.

We started by running 1.5 miles to the hill. I did 4 .25 mile uphill sprints, and then we ran back to our apartment for another 1.5 miles. Total mileage was just under 5 miles. You will be surprised how easy it is to run 1.5 miles after you have done hard uphill sprints.

Total Workout Time = 1 hour

February 2, 2010

I got back into interval workouts today.

I completed a 30 minute interval workout.
0-5 minutes: Walk at 4.0, 1% incline
5-10 minutes: Run at 6.5, 2% incline
10-12 minutes: Run at 6.0, 2% incline
12-14 minutes: Run at 6.5, 2% incline
14-16 minutes: Run at 7.0, 2% incline
16-18 minutes: Run at 6.5, 2% incline
18-20 minutes: Run at 7.0, 2% incline
20-22 minutes: Run at 6.5, 2% incline
22-24 minutes: Run at 7.0, 2% incline
24-27 minutes: Run at 6.8, 2% incline
27-29 minutes: Run at 6.0, 2% incline
29-30 minutes: Cool down, walk at 4.0 pace, 1% incline

After I worked it out on the treadmill, I headed over to do some free weight exercises.

Dumbbell Bicep Curl: 10 lbs each arm, 3 sets of 12
Dumbbell Pullover: 10 lbs, 3 sets of 12
Lateral Raise: 10 lbs, 3 sets of 12
Tricep Kickback: 10 lbs, 3 sets of 12
Hammer Curl: 10 lbs, 3 sets of 12
Squat machine: 30 lbs, 3 sets of 15

Total Workout Time = 1 hour

February 1, 2010

It felt so good to finally be able to get back to the gym today.

I had planned a 30 minute interval run but once I got there and started running I felt like running 4 miles. I don't know why I was feeling a 4 mile run but I was so I just went with it.

I finished my run, rested for about 5 minutes, and then went into an hour Body Pump session. It was awesome! It was so hard and hurt so much, but that made it that much better!

I will be doing a post very soon talking about Body Pump for those who have never heard of it.

Total Workout Time = 1 hour 40 minutes

January 28, 2010

Today I wanted to do something different. The gym was beginning to get monotonous and I hadn't planned out my workout like I was supposed to.

The boyfriend was heading over to do spring work for his Boston Marathon Training and we were supposed to go to dinner with some friends so I decided to head to the track with him to do sprint work.

He was set to do 6 800's (half a mile) at the quickest pace he could. I ended up doing 5 in total. It was killer! It was  a great work out but I was sucking air like mad!

Total Workout Time = 45 minutes

January 27, 2010

I made it to the gym! I took my own advice and stayed motivated to go to the gym.

I started out with weights instead of cardio like I normally do.

Leg press: 3 sets of 15 at 80 lbs
Split squat overhead press (thanks to fitnessista!) 3 sets of 10 reps on each leg
Squat machine: 3 sets of 12 at 70 lbs
Tricep dips: 3 sets of 20
Tricep extensions: 3 sets of 20 with 10 lb weights

I tried a new intervals workout today using both increases in speed and incline.

25 minute interval workout:
0-3 minutes: 4.0 speed, 0 incline
3-5 minutes: 6.0 speed, 1 incline
5-6 minutes: 6.5 speed, 0 incline
6-8 minutes: 6.0 speed, 2 incline
8-9 minutes: 7.0 speed, 0 incline
9-11 minutes: 6.0 speed, 3 incline
11-12 minutes: 7.5 speed, 0 incline
12-14 minutes: 6.0 speed, 4 incline
14-15 minutes: 8.0 speed, 0 incline
15-17 minutes: 6.0 speed, 5 incline
17-18 minutes: 7.5 speed, 0 incline
18-20 minutes: 6.0 speed, 4 incline
20-21 minutes: 7.0 speed, 0 incline
21-23 minutes: 6.5 speed, 3 incline
23-25 minutes: 6.0 speed, 2 incline

Total Workout Time = 1 hour

January 25, 2010

I was exhausted today and I secretly kept trying to come up with excuses not to workout. I did eventually manage to drag my butt to the gym.

I started out with weights.
Pull Down Machine - 3 sets of 15 at 50 lbs
Bicep Curl - 3 sets of 14 at 40 lbs
Chest Press - 3 sets of 12 at 30 lbs

There were double the amount of people at the gym today. When a treadmill FINALLY became available I did a 30 minute interval workout.

10 minutes - warm up 6.5
19 minutes - alternating 2 minutes at 7.5 and 3 minutes back at 6.5
1 minute - cool down 4.5 walking

Total Workout Time - 1 hour

January 24, 2010

I did something today I haven't done in a long time. I ran outside.

It has been over 3 months since I have run outside or anything longer than 4.5 miles.

Wes and I went out to a trail about 15 minutes from the apartment. I ran a total of 6 miles in 00:58:53. I was actually pretty happy with my time. I ran pretty consistently until about mile 4 when my knees started to bother me. I walked for 1 minute and then started back up again and my knees seemed to feel better.

Total Workout Time = 1 hour

January 21, 2010

I decided to break up my cardio today because intervals were starting to get a little tiring to me.

I started off with 20 minutes on the treadmill at a pace of 7.0. This was a 8:34 mile pace.

Once I finished that I went directly to the elliptical and did 20 more minutes. I set the elliptical on the mountain hills setting. This really kicked my butt, especially since I had just finished a very quick run.

I spent the last 20 minutes doing weights.

Pull Down Machine: 3 sets of 12 at 50 lbs
Bicep Curl: 3 sets of 12 at 30 lbs
Overhead Press: 3 sets of 12 at 30 lbs

Total Workout Time = 1 hour

January 19, 2010

30 minutes interval cardio:
Alternating 2 minutes a 7.6 and 3 minutes 6.5 with the last two fast intervals at 7.7

10 minutes uphill walking cardio:
Walked on the treadmill for 10 minutes at a 15.0 incline at a 4.5 pace

1 hour Yoga class.

Total Workout Time = 1 hour 40 minutes

January 16, 2010

I woke up at 7:30 this morning and headed out to be there when the gym opened at 8 am. I was proud of myself for getting out of bed this morning on a Saturday.

I started out with a quick cardio workout:

15 minutes total
Minutes 1-5: Warm up 6.5
Minutes 5-7: Run 7.6
Minutes 7-10: Run 6.5
Minutes 10-15: Run 7.6

I was going to do a 20 minute interval workout but I didn't have the time so I ended up doing this jumbled run for 15 minutes. It was a good cardio warm up to get me ready for my class.

From 8:30-9:30 I did Body Pump which really kicked my butt this morning! I left right after that to get back so I could shower before our game.

Total Workout Time - 1 hour 15 minutes

January 13, 2010

Tonight I really was just wanting to go lay in my bed, but I made myself go straight from my second job to the gym.

I got there at 7:30 pm and did 40 minute intervals on the treadmill.

Minutes 1-10: Warm up 6.5
Minutes 10-12: Run 7.6
Minutes 12-15: Run 6.5
Minutes 15-17: Run 7.6
Minutes 17-20: Run 6.5
Minutes 20-22: Run 7.6
Minutes 22-25: Run 6.5
Minutes 25-27: Run 7.6
Minutes 27-30: Run 6.5
Minutes 30-32: Run 7.6
Minutes 32-35: Run 6.5
Minutes 35-37: Run 7.6
Minutes 37-39: Run 6.5
Minutes 39-40: Walk 4.5

I probably didn't need to list all that out for you, but in total I ran 4.51 miles. I have to say that was HARD. I don't know if it was because I was so tired or if I just really pushed myself to the max (I am hoping the later). I went up .1 from my highest intervals on Monday (7.5 to 7.6) which was my goal and I hope to keep improving that.

After I ran I did a small amount of weights before I left the gym.

Lateral Raise: 3 sets of 12 - 30 lbs
Bicep Curl: 3 sets of 12 - 40 lbs
Incline Press: 3 sets of 12 - 30 lbs

I did a good amount of stretching and then headed home FINALLY!

Total Workout Time - 1 hour

January 11, 2010

I decided to try something new tonight - intervals

My interval treadmill workout was a total of 30 minutes:
10 minutes - warm up 6.5
19 minutes - alternating 2 minutes at 7.5 and 3 minutes back at 6.5
1 minute - cool down 4.5 walking

I cooled down and then headed to Body Pump. In case you don't know what Body Pump is:

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

It really worked my arms and shoulders which is just what I needed!

Total Workout Time - 1 hour 45 minutes

January 7, 2010

I had planned to run 3 miles today and then do a 1 hour Body Pump class, however after somehow hurting my toe earlier in the week it wasn't feeling good enough to put that much pressure on it.

I modified my workout:

20 minutes on the stationary bike. I used the hill program (which totally kicked my butt!). I am used to running for cardio so biking used muscles that I usually never use!

Chest Press: 3 sets of 12 - 15 lbs
Bicep Curl: 3 sets of 12 - 35 lbs
Seated Row Machine: 3 sets of 10 - 20 lbs
Overhead Press: 3 sets of 8 - 15 lbs
Pull-down Machine: 3 sets of 12 - 35 lbs
Calf Machine: 3 sets of 15 - 70 lbs

Total Workout Time - 1 hour