plinerd Posted February 22, 2009 Share Posted February 22, 2009 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... Link to comment Share on other sites More sharing options...
plinerd Posted February 23, 2009 Author Share Posted February 23, 2009 Tue, 1/27/09145.6lbsWeek 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 12deadlifts, 50lbs, 3 x 12 *possibly too light? need to recheck form details* Wed, 1/28/09Shoveled and snowblowed. Thur, 1/29/09147.4lbs Week 4 of C25K (walk at 3.8mph, run 6.0mph...SUCCESS!!!)Pullover, 15lb DB, 2 x 12Assisted 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 12Barbell Row, elbows out, 15lb DBs 1 x 12 and 1 x 8; 10lb DBs 1 x 4 Fri, 1/30/09Chopped 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 12Hamstring curls, 40lbs, 2 x 12Leg Extensions, 50lbs, 2 x 12 (last set was tough!!) Link to comment Share on other sites More sharing options...
plinerd Posted February 23, 2009 Author Share Posted February 23, 2009 Mon, 2/02/09K 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) 143.8lbs7 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 12Bent 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 12Pullovers, 15lb DB, 2 x 12Assisted Dips, peg 7, 2 x 12Bicep 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, 2/05/09146.0lbs (WTF????)6 hrs sleep, 2 hr nap Cardio: C25K Week 4 did not complete last running intervalSquats, 40lbs, 2 x 12Deadlifts, 60lbs, 2 x 12Leg Ext., 50lbs, 2 x 12Hamstring Curl felt odd and couldn't tell what weights?Inner Thighs, 50lbs, 2 x 12Cardio: 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 12Bent Row, 20lb DBs, 2 x 12Flies (30% incline), 15lb DBs, 2 x 12 (last 3 very tough)Bench Press " "Pullover, 15lb DB, 2 x 12Assisted Dips, peg 17, 2 x 12Cardio: 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, 2/09/09144.6lbsMirrored Feb 6 except:Cardio walked 4 mins, ran 5.5-6mph to 10mins, walk to 15 minsPullovers did 1 set with a 15lb DB, anotehr set with a 20lb DB *Tue, 2/10/09143.2lbsChinups, peg 7, 2 x 12Seated Rows, 40lbs, 2 x 12 *Bent Rows, 20lb DBs, 2 x 12Bent pullbacks, narrow (tris?), 15lb DBS, 2 x 12Flies, incline, 15lb DBs, 2 x 12Pullovers, 20lb DB, 2 x 12Assisted Dips, peg 7, 2 x 12Cardio: Jumped Rope approx. 20 mins (100 jumps/1:00 walk) Link to comment Share on other sites More sharing options...
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