Lady Subrosa's Fitness Log!

[Lady Subrosa]

I have been mostly logging into a notebook, but I discovered Fitocracy the other day and it might make it easier to keep track!

Here was my workout yesterday. Next work out should be tomorrow morning!

Arch Back Good Morning
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps (PR)
Weighted Hyperextension
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps (PR)
Dumbbell Side Bend
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps (PR)
Crunch
15 reps
15 reps (PR)
Plank
00:01:00 (PR)
Running (treadmill)
00:08:00 | 0.7 mi 35 (I accidentally hit emergency stop )
00:55:28 | 4.1 mi 296

[Lady Subrosa]

Here is today's workout! A shorter run because I was running late.

Running (treadmill)
00:25:53 | 2 mi

Barbell Bench Press
35 lb x 10 reps
55 lb x 10 reps
55 lb x 10 reps
55 lb x 10 reps (PR)

Barbell Deadlift
60 lb x 10 reps
60 lb x 10 reps (PR)

Stiff-Legged Barbell Deadlift
60 lb x 10 reps (PR)

Dumbbell 2-Arm Triceps Extension
(I call these Tricep curls, but this is what fitocracy calls them. *~The more you know~*
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps (PR)

One-Arm Dumbbell Row
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps (PR)

Feeling good this morning! Followed that with a Vega chocolate protein shake And later with real breakfast (oatmeal + pbutter)

[C.O.]

Is this a new work out plan or have you been doing this for some time now?

[Lady Subrosa]

I have been doing similar stuff in the past few months, going about 2 to 3 times a week. I have tried focusing on specific body parts per day in the past month, though. Tomorrow is Leg day.

I want to go into the gym more frequently, but my schedule is kind of chaotic lately and not sure I can go in more often than 3 times a week at the moment. I want to lose some weight/fat and get stronger (my actual personal records are much higher. The stats I posted are just stuff that was copied over from my fitocracy profile).

I will say I haven't seen a ton of progress in the past year, but that is my own fault for being so erratic with my habits. The most significant changes I've ever had were when I first began weight training in college (thank you, college fitness courses!) and then a year after graduating when I began to take running more seriously. Those days I lived in an apartment complex with a fitness center and was able to go run every day after work on the treadmill. I prefer it to outside, but once in a while I do a jog in my current neighborhood if I'm up for it. Running in streets makes me nervous, though, even if it is a fairly sleepy neighborhood

[Lady Subrosa]

Today!

Running (treadmill)
00:25:32 | 2 mi

Barbell Squat
35 lb x 10 reps
65 lb x 10 reps
95 lb x 10 reps
95 lb x 8 reps
105 lb x 5 reps (PR)

Dumbbell Lunges
30 lb x 10 rep
40 lb x 10 reps
40 lb x 10 reps (PR)

Standing Dumbbell Calf Raise
40 lb x 15 reps
40 lb x 15 reps

[C.O.]

Yeah Ive found at home workouts help keep progress steady when only able to hit the gym a couple times per week. I do a lot of arms raised wall squats, planks, pushups, pullups, and crawls.

[Lady Subrosa]

I feel odd about mixing bodyweight/boot camp style fitness with my regular weight training because I never feel like I know what I'm doing. I worry that I don't do enough when I workout at home, but I probably just need to do a little more research. Some is better than nothing, right?

I actually totally worked out a handful of times since my last post, so here is a few sessions at once....


Dec 22, 2014

Running
00:25:00 | 2 mi

Dec 24, 2014

Running (treadmill)
00:25:32 | 2 mi

Barbell Squat
65 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps
115 lb x 5 reps

Barbell Bench Press
15 lb x 10 reps
45 lb x 10 reps
45 lb x 10 reps
65 lb x 6 reps

Barbell Deadlift
60 lb x 10 reps
60 lb x 10 reps
60 lb x 10 reps

Dumbbell Side Bend
50 lb x 10 reps
50 lb x 10 reps
50 lb x 10 reps

Dec 31, 2014
Running (treadmill)
00:26:39 | 2 mi

Barbell Squat
65 lb x 10 reps
115 lb x 5 reps
115 lb x 5 reps
130 lb x 1 reps

Barbell Bench Press
35 lb x 10 reps
55 lb x 5 reps
55 lb x 5 reps
75 lb x 1 reps

Cable Twist
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps (PR)

One-Arm Dumbbell Row
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

Crunch
15 reps
15 reps

Jan 2, 2014

Running (treadmill, HIIT style)
00:25:07 | 2 mi

Barbell Squat
65 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps

Barbell Hip Thrust (first time trying this exercise!)
30 lb x 8 reps
30 lb x 8 reps
30 lb x 8 reps

Sumo Deadlift
60 lb x 6 reps
60 lb x 6 reps
60 lb x 6 reps

One-Arm Kettlebell Swing (Used a dumbbell, maybe not a great idea)
10 lb x 15 reps
10 lb x 15 reps
10 lb x 15 reps

Reverse Crunch
15 reps
15 reps
15 reps

That last workout kind of wrecked me in a way I haven't felt in months. I am SO SORE even today, two days after the fact. Plan to hit it again tomorrow, though!

[Lady Subrosa]

Yesterday's workout...

Running (treadmill, mix of HIIT and jogging)
00:38:17 | 3 mi

Barbell Squat
65 lb x 10 reps
85 lb x 10 reps
85 lb x 10 reps
85 lb x 10 reps

Barbell Bench Press
35 lb x 1 reps
50 lb x 1 reps
50 lb x 1 reps
50 lb x 1 reps

One-Arm Dumbbell Row
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps

Dumbbell 2-Arm Triceps Extension
15 lb x 10 reps
20 lb x 9 reps (PR)
20 lb x 3 reps 7
note: Super hard at end ;-; I will stick with the 15lb weight next time

Dumbbell Side Bend
20 lb x 15 reps
20 lb x 15 reps


I am planning to hit a fairly low-key hatha yoga class tonight If I do, I will report back.

[Lady Subrosa]

And I did it! about an hour and a half of Hatha yoga with a handful of vinyasas

[Lady Subrosa]

Running (treadmill, HIIT)
00:25:26 | 2 mi

Barbell Squat
65 lb x 10 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps

Stiff-Legged Dumbbell Deadlift
60 lb x 6 reps
60 lb x 6 reps
70 lb x 6 reps (PR)

Standing Dumbbell Shoulder Press
20 lb x 10 reps
20 lb x 10 reps
30 lb x 10 reps

Dumbbell Bicep Curl
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

Crunch
15 reps
15 reps

[Lady Subrosa]

Monday's Workout

Running (treadmill, no HIIT today)
00:39:48 | 3 mi

Leg Press
Unloaded 10 reps (warm up, since it's been a while for me and this machine)
90 lb x 10 reps
90 lb x 10 reps
180 lb x 10 reps

Lat Pulldown
20 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps

Kneeling Push-Up
10 reps
10 reps
10 reps

Side Crunch
15 reps
15 reps

I was a little worn out, and would have wanted to do more but just wasn't up for it that day. Still sore today from the lat pull downs!


Tuesday

Yoga (I think it's a bit of vinyasa and hatha. More intense than most hatha I have done, but not quite as intense as vinyasa XD It is a class they offer employees at my job, so can't recall if they specify)

[Lady Subrosa]

A couple of days to log!

Last Thursday

Elliptical Trainer (I usually go for the Treadmill, but they were being worked on. Short on time, so just a quick warm up)
00:05:00 | moderate

Dumbbell Lunges (Squat racks were all busy! Again, short on time, so tried some new stuff)
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps

Barbell Deadlift
60 lb x 6 reps
60 lb x 6 reps
60 lb x 6 reps

Cable Twist
10 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

Standing Barbell Shoulder Press (OHP)
30 lb x 10 reps
30 lb x 10 reps
40 lb x 5 reps
Went to failure!!!

Barbell Curl
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

Dumbbell 2-Arm Triceps Extension
20 lb x 10 reps
20 lb x 10 reps
25 lb x 1 reps (Went to failure, here, too! Ouchies.)


Saturday morning

I went on a run! OUTSIDE!

Running
00:51:44 | 4.3 mi

I discovered a high school with a great track about a mile from my house. I definitely want to incorporate more long runs in my routine so I can get a half marathon by next year, and I am so glad I discovered this spot. It's perfect for training, and it only takes 4 laps to hit a mile. I ran to it this time, but I will probably drive and park so I can do the full work out there next time.


Monday

Running (treadmill)
00:40:57 | 3 mi

Barbell Squat
65 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps

Barbell Bench Press
35 lb x 10 reps
45 lb x 10 reps
55 lb x 10 reps
55 lb x 10 reps

Dumbbell Side Bend
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

One-Arm Dumbbell Row
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps

Barbell Curl
20 lb x 10 reps
30 lb x 7 reps (PR)
30 lb x 4 reps
Pushed to failure

Arch Back Good Morning
30 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps