Dragonflyrunner's Training Log

[dragonflyrunner]

Didn't do much training today....saving up for my first 2012 session with my trainer tomorrow. Just came off a weeklong (and much needed) vacation and I am ready to get back on my program.
Oh yeah, I did break in the new pull up bar that we got for our door way - cranked out 2 sets of 10 assisted pullups with unassisted negative. I will be doing full range unassisted pull ups in 2012!!!!!

[dragonflyrunner]

Monday training - went to the gym and just did some cardio. Felt good after taking a full week off during vacation. Did a 1 mile treadmill warm up, attempted some sprints on the ARC trainer, then just cranked out an easy 30 minutes on the ARC trainer.
Later that evening, had a training session with my trainer and workout partner. He eased us back into training with some stretching and full body moves which also felt great. We competed in a 1 mile bike sprint - both finished within 2 seconds of each other - my time: 2:45.
Food was good on Monday as well.

[dragonflyrunner]

Tuesday (1/3) - was supposed to do hot yoga this evening but the babysitter fell through. Will probably run up to the gym for some full body moves and cardio.
Today was a decent food day:
spinach smoothie
cottage cheese (I know - not vegan - trying to get off the dairy and eggs but I am having a hard time. I have Robert's book and look forward to making the change in 2012. I am weight training for the first time ever and I don't know how to hit the low carb high protein macros....); fake turkey, crackers, spinach nuggets
egg/egg white (see above); squash, kale.
*didn't make it to the gym so this ended up being an unanticipated rest day - will make up for this in tomorrow's training.
Wt in am: 123.0

[dragonflyrunner]

Wednesday (1/4) - today was a great training and eating day! Started the day with oatmeal, then had kale and ww tortilla for lunch, spinach protein berry smoothie, protein cake post workout.
I went to the gym in the afternoon since I missed working out on Tuesday. I did 45 minutes on the stepmill - including some sprints. It felt really good and I felt like I worked hard. Heart rate monitor showed some high intensity and I really felt it.
Had an 8pm session with trainer and workout partner. Wed is leg day and I was worried I burned out doing the stepmill, but I had to get in that extra cardio. Leg day was great - trainer is taking this week to get us back on track after vacation so we did more bodyweight/endurance type movements (we will go back to weight training next week), including:
- goblet squats (45 lbs) - 15x4 superset with 1 min jumprope
- leg extensions (?) - 20 superset with 20 full situps
- reverse lunge w/jump 15 ea leg x 4 superset with 1 minute planks
- hip ups 15 ea leg x 4 superset with 1 minute mountain climbers - slow/crunch
- 1 mile bike sprint for speed - totally burned out on this.... took over 3 minutes.... probably due to the stepmill earlier in the day.
Felt great after this workout! This was a good day

[dragonflyrunner]

Thurs 1/5
Wt in am: 121.5
Worked out with trainer - Thursday is arm day. We started with a little cardio - ran a mile on the treadmill and then did some jump rope. Did a great shoulder and arm routine which consisted of military presses, bent arm raises, some work on the cable machine, bicep curls on the machine, bicep curls with the split rope, and seated biceps with dumbbells. It was a great workout.

[dragonflyrunner]

Fri 1/6
This was not a training day so I just went to the gym and did cardio - two 20 minute interval sets on the stair stepping machine. It was a good workout - it got very difficult toward the end. i needed the sweat!

[dragonflyrunner]

Sat 1/7
Not a training day - got up and ran 5 miles @ a 8:10 min/mi pace - felt great!

[dragonflyrunner]

Sun 1/8
Trained at the gym with trainer - Legs! Lunge squats on smith machine with 10lbs.; reverse squat; leg extension; calf raises with bar; abs. It was good. I took Vega Pre-workout before and Vega Sport Protein after - feeling awesome!!!!!

[C.O.]

What all do you put in your spinach berry smoothie?