Synny's training journal

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asparagus
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Re: Synny's training journal

#1171 Postby asparagus » Fri Dec 14, 2012 2:03 pm

Good luck with your car.

I use a spreadsheet for tracking my workouts, but I don't write anything down while in the gym. I just remember the weights I want to lift on my way in and remember everything I lifted afterwards. Figure I should exercise the brain muscle at the same time!
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Synny667
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Re: Synny's training journal

#1172 Postby Synny667 » Fri Dec 14, 2012 2:27 pm

I don't remember cause I am usually so pumped and excited. I found it best to write everything down. I tried remembering only to fail epically lol


BAHHHHHH its the power steering pump gone to pot!!! Goodbye $270 that I don't have to spare.......
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Synny667
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Re: Synny's training journal

#1173 Postby Synny667 » Sat Dec 15, 2012 7:27 am

Today is the last 5k I will be doing for a while. Until I find someone to sponsor my runs or until hours improve at work. Gonna be kinda sad... I don't want to be competitive today but I do. Will just play it by ear cause my shoulder is terribly upset again today probably from having to crank the steering wheel so much yesterday lol. If it ain't one thing its another with me huh??
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Synny667
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Re: Synny's training journal

#1174 Postby Synny667 » Sat Dec 15, 2012 10:18 pm

Ok today was my second 5k. I found out AFTER the run that we ran quarter mile farther.... I came in 385 out of 985 in a time of 34:48. I was 36th in my age group out of 100 women. I must remember that baggy clothes make me look fatter than I actually am!!! Omg I saw this pic and thought I looked huge!
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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Synny's training journal

#1175 Postby Mini Forklift Ⓥ » Sat Dec 15, 2012 10:32 pm

Well done, sharp time considering it was a long 5km!
Bummer about the steering, these things always crop up when you least expect them aye. I hope the race made up for it and put a smile back on your face.
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Synny667
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Re: Synny's training journal

#1176 Postby Synny667 » Sat Dec 15, 2012 10:48 pm

It kinda did Mini. I am actually considering a 10k.....yeah got word today that the pump they ordered was faulty so now I am stuck without a car for the rest of the weekend... good thing my mom loves me and can take me to the gym so I can start training for a 10k and some grip training
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Synny's training journal

#1177 Postby Mini Forklift Ⓥ » Sat Dec 15, 2012 11:30 pm

keepn training hard, I reckon you have a 1hr 10km race in you!
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Synny667
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Re: Synny's training journal

#1178 Postby Synny667 » Sun Dec 16, 2012 8:00 am

I found a program that is 13 weeks long so will be doing that on the treadmill 3 days a week. Of course would love to find a 10k that doesn't contain a lot of hills... I was surprised at how not sore I was last night after the run unlike the first one I did where my quads and knees were so sore that any slight movement brought tears to my eyes and last night I was dancing around, jumping, etc
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Synny667
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Re: Synny's training journal

#1179 Postby Synny667 » Sun Dec 16, 2012 9:10 am

BTW I feel like I should measure out a quarter of a mile run it like I did yesterday and time myself so I can see exactly how long it takes me and subtract it off my time yesterday to see if there was ANY improvement
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Synny667
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Re: Synny's training journal

#1180 Postby Synny667 » Mon Dec 17, 2012 8:41 am

Started 10k training yesterday and the first couple weeks looks simple enough lol. I figure 10k training should improve my 5k time.

AM cardio: elliptical interval program resistance 5 on low incline and 9 on higher incline 15 min

Quads
Leg extension: 5 sets 90 lbs 5 reps
Hack squat: 2 sets 140 lbs 5 reps, 3 sets 180 lbs 5 reps
Leg press: 360 lbs 5 reps, 450 lbs 5 reps, 540 lbs 5 reps, 630 lbs 5 reps, 730 lbs 5 reps
Step ups: 5 sets 45 lb bar 5 reps each leg
Leg extensions: 120 lbs 5 reps, 4 sets 135 lbs 5 reps

I hit 2 new personal bests; 180 on hack squat previous was 140 and 730 on leg press previous 720.

Post workout
2 scoops pea and rice blend protein powder
1 scoop carbs

Breakfast
2/3c oats
1 1/3c coconut milk
1 banana
agave
cinnamon
cacao powder
Blended into a smoothie

Morning snack
Apple

Lunch
1/2c black soy beans
1/2c pintos and rice mix
2 tbsp hot salsa
7 asparagus spears
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Synny's training journal

#1181 Postby Mini Forklift Ⓥ » Mon Dec 17, 2012 3:12 pm

Just don't increase the distance that you run by any more than 10% a week. So for example, if you are running 5km as you longest run this week the longest you would run for next week is 5.5km if that makes sense?

Are you following a programme for the 10km or just training yourself?
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Synny667
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Re: Synny's training journal

#1182 Postby Synny667 » Mon Dec 17, 2012 9:28 pm

I am following a program. Here is the first 4 weeks of it:

Week 1

Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2

Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3

Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 - EASY RECOVERY WEEK

Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.


Let's just say that with the 5k runs I just went out and did them no training no nothing really. My running days are Sun, Tues, Thurs only because those are either my active rest day or smaller muscle group days.
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Synny667
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Re: Synny's training journal

#1183 Postby Synny667 » Tue Dec 18, 2012 10:05 am

Dec 17, 2012

Chest
pushups: 3 sets 15 reps
DB bench: 30 lbs 15 reps, 3 sets 35 lbs 10 reps, 40 lbs 10 reps
Ball crunch: 5 sets 30 reps
DB incline bench: 30 lbs 10 reps, 3 sets 35 lbs 10 reps, 40 lbs 10 reps
Oblique crunch: 3 sets 15 reps, 1 set 10 reps
Band fly: 5 sets 10 reps
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

User avatar
Synny667
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Posts: 1813
Age: 37
Joined: Wed Nov 09, 2011 1:06 pm
Location: Lee's Summit,MO
Contact:

Re: Synny's training journal

#1184 Postby Synny667 » Tue Dec 18, 2012 10:07 am

Great morning got my car back so that makes me happy camper since I can now be mobile again!!

AM cardio: 20 min treadmill booty blaster

Calves
leg press calf raise: 180 lbs 15 reps, 2 sets 230 lbs 15 reps, 250 lbs 15 reps
Standing calf raise: 3 sets 120 lbs 15 reps, 135 lbs 15 reps
Seated calf raise: 4 sets 115 lbs 15 reps
Bosu crunch: 3 sets 25 lbs 20 reps
Decline crunch: 3 sets 20 reps
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

User avatar
Synny667
Elephant
Posts: 1813
Age: 37
Joined: Wed Nov 09, 2011 1:06 pm
Location: Lee's Summit,MO
Contact:

Re: Synny's training journal

#1185 Postby Synny667 » Tue Dec 18, 2012 3:36 pm

Feeling really good about myself today and my pic proves it!!!
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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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