MaryStella Posted October 6, 2009 Share Posted October 6, 2009 Congrats on the road race that is awesome to hear. Maybe when the weather changes you can look for a running club in your area? Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 7, 2009 Author Share Posted October 7, 2009 Thanks! Yeah, the running club is a good idea. There is one I found, and they go all winter, but I'm a wuss. I'll look into it again in the spring. Tuesday, October 6th: Squat:45 x 895 x 6105 x 6105 x 6105 x 6105 x 6 Felt like hip flexors were finally starting to cooperate with squatting. BB Step-Up:65 x 765 x 765 x 7 Had to use the low step (about a foot and a half high?) Tried using the medium step (about 3 feet) but my balance was really bad with a barbell on my back...felt like I was going to fall forward (no, the barbell wasn't too heavy for me). 45-degree Weighted Hyper Extensions:25 x 925 x 925 x 9 Stretching Pre-WO: banana, protein powder + waterPost-WO: oats with protein powder, soy milk, flax, blueberries, and psyllium huskLunch: taco salad (greens + TVP taco "meat"); appleSnack: celerySupper: baked chimichanga with refried beans; apple, orangeSnack: pear, celery Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 8, 2009 Author Share Posted October 8, 2009 (edited) Wednesday, October 7th: Did 24 min. on treadmill @ 10 km/h...did some stretching after. I really need to get back on the push-ups bandwagon. Pre-WO: protein powder + waterPost-WO: oats with protein powder, carob, blueberries, flax, agave, and soymilkLunch: sweet potato and black bean enchilada; appleSupper: baked chimichanga with refried beans, appleSnack: apple, 1/2 banana My veggie intake has sucked. I don't have much produce in the house right now so I've been mainly eating things from the freezer. Ate a lot of apples today...the one thing fresh I had around. I will be getting to the store in the next day or two. Edited October 8, 2009 by lobsteriffic Link to comment Share on other sites More sharing options...
MaryStella Posted October 8, 2009 Share Posted October 8, 2009 I don't blame you. I am not the biggest fan of winter running outside either. I hope you see some progress with the pushups sometimes a break really helps build my strength. Link to comment Share on other sites More sharing options...
steffapeppa40 Posted October 8, 2009 Share Posted October 8, 2009 that was awesome about the 5-K. I've never done anything like that before.... I don't blame you about the chilly weather---for me, I'm wussy plus my eyes tear like crazy when it's cold. Link to comment Share on other sites More sharing options...
vivalasvegans Posted October 8, 2009 Share Posted October 8, 2009 oh damn woman, great workouts. congrats on your race too. i'm sure it's gonna be just one of your many successes this year. have you thought about joining a running group or something like that? i think i might if my schedule ever gets less hectic cuz i agree with you, it's way different to run with other people. i do appreciate the chance to run on my own though, to check in with pace and mechanics, etc off the treadmill. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 9, 2009 Author Share Posted October 9, 2009 Thanks for the congrats. Viva - I think I'll look into a running group in the spring. There's one that meets not too far from my house actually. They go all winter...don't know how they do it when it gets to be -40.... Thursday, October 8th: Seated Alternating DB Press // Rear Arm Extension15 x 10 // 8 x 1215 x 10 // 8 x 12 Assisted Chin-Up // DB Pullover70 x 10 // 25 x 1070 x 10 // 27.5 x 10 Tate Press (drop set)20-15-12.5 Waaaay too heavy of weights, form was off. These stupid girls were hogging ALL of the db's below 12.5 so they could do their 30000 reps of stupid exercises. Preacher Curls: once again, supposed to be a drop set, but those stupid girls were still doing their 30000 reps so I did 2 sets of 10 reps with 12.5 lb db's. Medicine ball v-ups Arms were too fatigued to do push-ups, so did 2 sets of 10 negatives. I didn't feel like I got a very good workout in this AM... Evening: 40 min. swimming class Pre-WO: banana, protein powder + waterPost-WO: oats with protein powder, blueberries, carob, agave, flax, and soy milkLunch: bean chili; appleSupper: baked tofu; roasted zucchini, eggplant, and red pepper, african squash; appleSnack: banana + protein powder + soy milk (after swimming) Link to comment Share on other sites More sharing options...
MaryStella Posted October 9, 2009 Share Posted October 9, 2009 I had chili yesterday too! Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 9, 2009 Author Share Posted October 9, 2009 Yum! I love chili, I could eat it all winter. Link to comment Share on other sites More sharing options...
MaryStella Posted October 9, 2009 Share Posted October 9, 2009 I love anything that I can throw in the slow cooker and eat right when I get home on a long day. Chili always comes out great in my slow cooker. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 9, 2009 Author Share Posted October 9, 2009 I STILL haven't used mine yet. Need to get on that now that it's cold out. Link to comment Share on other sites More sharing options...
MaryStella Posted October 10, 2009 Share Posted October 10, 2009 I use mine all the time year round. It is kind of nice to use in the summer too because it doesn't heat your place up the way the stovetop or oven do. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 13, 2009 Author Share Posted October 13, 2009 Friday, October 9th: RDL's // Stability Ball Glute Bridges95 x 10 // BW x 1295 x 10 // BW x 12 Static Lunges // Front Squat20 x 12 // 45 x 1020 x 12 // 55 x 9 Oh man front squats kill my legs....in a good way. I was supposed to do froggers after this. Tried it out and no way can I do that. I just don't have the flexibility in my hips. So I did mountain climbers instead. Stretching, some crunches Pre-WO: banana, protein powder + waterPost-WO: oats with blueberries, protein powder, flax, and soy milkLunch: tofu, roasted red pepper, zucchini, and eggplant; appleSupper: bean chili, cornbread Weekend was Thanksgiving. In true Thanksgiving style, ate too much food. Back on track this week. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 14, 2009 Author Share Posted October 14, 2009 Tuesday, October 13th: T-Bar Row:95 x 8105 x 6105 x 5 (lost footing)105 x 6 Incline DB Press:27.5 x 627.5 x 630 x 6Uh...guess I was sleepy and spaced out and forgot to do a 4th set... Hammer Curl:20 x 620 x 620 x 620 x 6 Lateral Raise:10 x 810 x 810 x 8 French Press:25 x 827.5 x 827. 5 x 8 Reverse Crunches: 3 sets of 15 Stretching Pre-WO: protein powder + waterPost-WO: protein powder + soy milk; bananaLunch: lentil salad; appleSupper: chickpeas & mushroom sauce; leftover chocolate torte from Thanksgiving (I know, I know) Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 14, 2009 Author Share Posted October 14, 2009 Wednesday, October 14th: Really wasn't feeling it in the gym this morning...last place on earth I wanted to be. Squats:45 x 895 x 6105 x 6105 x 6105 x 6 Step-Ups:65 x 765 x 765 x 7 I think I'm going to have to switch to DB's for step-ups...I get a pain in my wrist from holding the barbell 45-degree Hyperextensions:25 x 925 x 925 x 925 x 9 Didn't do any stretching or anything...just left. Felt blah all day. I hope it's just the weather and not illness. Link to comment Share on other sites More sharing options...
MaryStella Posted October 14, 2009 Share Posted October 14, 2009 mmm choc torte! nice! Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 16, 2009 Author Share Posted October 16, 2009 Thursday, October 15th: Seated Alternating DB Shoulder Press // Rear Arm Extension15 x 12 // 8 x 1015 x 12 // 8 x 10 Assisted Chin-up // DB Pullover70 x 10 // 27.5 x 1070 x 10 // 27.5 x 10 Tate Press (Drop set 8-8-: 10-8-5 Preacher Curls (Drop set 8-8-: 10-8-5 Treadmill: walked on 10% incline for 15 min. Medicine ball v-up series: 2 sets of 5 PM: 40 min. swim class Pre-WO: protein powder + water; bananaPost-WO: protein powder + water; bananaSnack: appleSupper: broccoli & mushrooms with tofu; apple Felt fat and gross all day...still feeling blah. Link to comment Share on other sites More sharing options...
steffapeppa40 Posted October 16, 2009 Share Posted October 16, 2009 sorry you feel so "blah". I know how that can be. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 16, 2009 Author Share Posted October 16, 2009 I think it's the crummy weather we've been having....really grey and overcast and snow. Link to comment Share on other sites More sharing options...
vivalasvegans Posted October 18, 2009 Share Posted October 18, 2009 your workouts are looking great! i hear you about the gray weather. do you use full spectrum lightbulbs? do you think a little upping the cardio intensity might help? this year for me i'm planning to see if the hot tub has any effect. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 19, 2009 Author Share Posted October 19, 2009 The problem is that I can't stand cardio machines....they are SO boring. But it's too cold to go outside for my cardio. I'm taking a swimming class so I can try out lane swimming...but other than that I'm stuck for ideas. Link to comment Share on other sites More sharing options...
MaryStella Posted October 19, 2009 Share Posted October 19, 2009 You can use "Weightlifting" as metabolic conditioning "cardio" without having to do the machine. A lot of the workouts I post in my log are these kinds of workouts and they are a lot more fun than cardio for sure. swimming is a good option though. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 20, 2009 Author Share Posted October 20, 2009 Yeah I think I would enjoy this a lot more. I don't think I'm in good enough shape to try WOD's though. I don't know enough about olympic lifting and I don't really have anyone to show me proper form. I should research that more though. My cardio has been slacking lately and I need to get back into it. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 20, 2009 Author Share Posted October 20, 2009 Friday, October 16th: RDL's // Stability Ball Glute Bridges95 x 10 // BW x 1295 x 10 // BW x 12 Static DB Lunge // Front Squat22.5 x 12 // 65 x 722.5 x 12 // 65 x 7 Walked on incline on treadmill for 15 min. Sunday, October 18th: 2 hour kayak class in indoor pool Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 20, 2009 Author Share Posted October 20, 2009 Okay so I'm not really digging the routine I am doing right now and since I suck at making myself suffer through using cardio machines I wanted a more challenging routine that would get my heart rate up. So I'm trying out this routine: http://figureathlete.tmuscle.com/free_online_article/training/the_total_body_assault MondaysA1) Single-arm DB row (5x6)A2) Zercher squat (5x6)A3) V-Up push-up (5x6) B1) Sprinter sit-ups (3x12)B2) Medicine ball weave-through legs (3x30) C) Jump rope (100 reps)....should be interesting...haven't used a jump rope since grade school...eep! TuesdaysCardio WednesdaysA1) Stiff-legged DL (3x11)A2) DB Bench Press (3x11)A3) BW Row (3x11) B1) Overhead squat (3x11)B2) Half inch-worms (3x11) C1) DB Curl (3x11)C2) Cable pressdown (3x11) ThursdaysCardio (40 min. swim class) FridaysA1) BB Step-up (3x8)A2) Plate-loaded hip pop-up (3x16)A3) Single-leg squat (3x8) B1) 45-degree hyperextension (2x8)B2) Cable pull-through (2x18) SaturdaysA) Incline DB Press (7x4)B) Negative Chins (7x4)C) Assisted Dips (7x4)D) BB Curl (7x4) E) Metabolic Circuit:E1) Sideways bear crawl (5x8)E2) Super burpee (5x8)E3) Rollover to standup (5x8)E4) Inchworm (5x8) Link to comment Share on other sites More sharing options...
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