Plinerd/Pauline: 2009 and beyond...

Few things to note:

1. I've got flab to lose and like to run, so there's going to be a little bit of running going on. I'm currently using the Couch to 5K routine since I am recently getting back to more serious running after some spotty training when playing "new mom".

2. Because of my child and work schedule, the days I can go to the gym aren't set in stone and aren't reliable.

Mon: work til 11pm, gym after work, have to be up early with child

Tue: no work, go after child in bed, MORE TIME TO SPEND AT GYM!!

Wed: no work, go after child in bed, MORE TIME TO SPEND AT GYM!!

Thur: work til 11pm, gym after work, have to be up early with child

Fri-Sun: hit or miss. Gym opened shorter hours.

This is why I am not currently doing weights more frequently and am doing mostly upper body together and lower body together. I want to make sure I get them in. I HAVE started jumping rope at work some days to break up the running routine and to make sure I get cardio in on Sunday if they gym doesn't happen.

3. Trying to figure out where/when to do ab work.

4. Starting tomorrow I will add a food log.

I'm at work and will add training info as the day goes on...

Tue, 1/27/09

145.6lbs

Week 4 of C25K (walk @ 3.8mph, run @ 5.5-6mph...goal is to do all running parts at 6mph))

Cardio was tough this night. Ate WAY too close to workout.

squats, 40lbs, 2 x 12

deadlifts, 50lbs, 3 x 12 *possibly too light? need to recheck form details*

Wed, 1/28/09

Shoveled and snowblowed.

Thur, 1/29/09

147.4lbs

Week 4 of C25K (walk at 3.8mph, run 6.0mph...SUCCESS!!!)

Pullover, 15lb DB, 2 x 12

Assisted Dips, peg 7, 2 x 12 (have to figure out weight that corresponds to pegs, lower peg # means less assistance)

Bench Press, elbows in (felt in tris), 15lb DBs, 2 x 12

" ", elbows out, 15lb DBs, 2 x 12 (barely finished first set!)

Bent Row, 15lb DBs, 2 x 12

Barbell Row, elbows out, 15lb DBs 1 x 12 and 1 x 8; 10lb DBs 1 x 4

Fri, 1/30/09

Chopped ice for 75 minutes. FUN!!

Sat, 1/31/09

*reminder to self: I eat healthier when I've gotten ample sleep*

Cardio: 3.8 to 5:00, 6.0 to 8:00, 3.8 to 9:30, 6.0 to 12:00, 3.8 to 15:00 (Sleep-deprived today)

Squats, 40lbs, 2 x 12 (note: wider stance next time)

Deadlifts, 60lbs, 2 x 12

Hamstring curls, 40lbs, 2 x 12

Leg Extensions, 50lbs, 2 x 12 (last set was tough!!)

Mon, 2/02/09

K was sick. I got less than 4 hours of sleep.

Cardio: 15-minutes of jump rope intervals at work.

Tue, 2/03/09 = CHANGE ROUTINE (* is where reps or weight has increased when compared to first day I started at this gym, only a day or two prior to the start date on this log)

143.8lbs

7 hrs sleep last night plus 2-hr nap...SOOO REFRESHED!

weights before cardio tonight

Assisted chin-ups, peg 7, 2 x 12 *

Seated Rows, 30lbs, 2 x 12

Bent Row, 20lb DBs, 2 x 12 *

Flies, incline, 10lb DBs 1 x 12; 15lb DBs 1 x 12 *

Bench Press, incline, 15lb DBs, 2 x 12

Pullovers, 15lb DB, 2 x 12

Assisted Dips, peg 7, 2 x 12

Bicep Curls, 10lb DBs, 2 x 12

C25K Week 4 SUCCESS! (Redoing Week 4 until I can do it with fewer struggles).

Running felt great after weights and without a full belly (DUH!)

Thur, 2/05/09

146.0lbs (WTF????)

6 hrs sleep, 2 hr nap

Cardio: C25K Week 4 did not complete last running interval

Squats, 40lbs, 2 x 12

Deadlifts, 60lbs, 2 x 12

Leg Ext., 50lbs, 2 x 12

Hamstring Curl felt odd and couldn't tell what weights?

Inner Thighs, 50lbs, 2 x 12

Cardio: 7:00 intervals

Fri, Feb 6 (done at diff location, machines not same)

Seated Row ?

Assisted Chin-Ups, peg 18 1 x 12 and peg 17 1 x 12

Bent Row, 20lb DBs, 2 x 12

Flies (30% incline), 15lb DBs, 2 x 12 (last 3 very tough)

Bench Press " "

Pullover, 15lb DB, 2 x 12

Assisted Dips, peg 17, 2 x 12

Cardio: 3.8 to 2:00, 6.0 to 5:00, 3.8 to 7:00, 6.0 to 10:00, 3.8 to 12:00, 5.6-5.7 to 17:00, 3.0-3.8 to 20:00

Mon, 2/09/09

144.6lbs

Mirrored Feb 6 except:

Cardio walked 4 mins, ran 5.5-6mph to 10mins, walk to 15 mins

Pullovers did 1 set with a 15lb DB, anotehr set with a 20lb DB *

Tue, 2/10/09

143.2lbs

Chinups, peg 7, 2 x 12

Seated Rows, 40lbs, 2 x 12 *

Bent Rows, 20lb DBs, 2 x 12

Bent pullbacks, narrow (tris?), 15lb DBS, 2 x 12

Flies, incline, 15lb DBs, 2 x 12

Pullovers, 20lb DB, 2 x 12

Assisted Dips, peg 7, 2 x 12

Cardio: Jumped Rope approx. 20 mins (100 jumps/1:00 walk)