Last week was crazy.
I missed my Thurs AM workout because of a meeting at work (boo). I also ate like crap all week because of various reasons. I tried my best, but I hate being the person who demands that special things be ordered/made just because "I am on a diet."
Graduation party Friday night, wine tasting on Monday, parents here visiting over the weekend... it was pretty bad.
I did manage to motivate my mom to go for a walk with me on Friday. Alfie and I set the pace for the first mile, then on the mile back, I started a game: run ahead with Alfie to the end of the block (the blocks are long in irvine), then run ladders between mom and the end of the block until she catches up. Repeated almost the entire way home. I am getting better at running, but am def not a runner.
Yesterday's workout showed me just how quickly my body will revert back to its slovenly ways if I skip one workout, because I am in some serious pain today (I was to the point where I recovered within the day of the workout last week):
1. warm up as usual
2. 50 side-mountain climbers (Mike called them something else... but it was basically the same motion, with my feet out to the side of my hands instead of straight behind me)
3. knee-ins, 50 reps (sit on edge of bench, bring knees into chest for ab work -- I still suck at these)
4. 10 mountain climbers on edge of bench, followed by push up off bench, 25 reps.
5. side steps (on low step, side step up with 1st leg, jump over to the other side, then use the second leg to jump back up, repeat), 50 reps
6. bench press with 25 lb plate, 30 reps.
7. push ups on bench, 10 reps
8. kettlebell squat, but using 25 lb plate in both hands, 30 reps
9. knee-ins, holding 25 lb plate overhead, 35 reps
10. scissor kicks without 25 lb weight, 35 reps
11. push ups on bench, 15 reps
12. kettlebell squat, with 25 lb plate again, 30 reps.
13. 2 laps
14. 50 j's
15. tricep extension on cable machine w/ rope attachment, 15 lbs? 20 lbs? can't remember, 25 reps, hold last one for 10 seconds, 2 sets.
16. tricep extension on cable machine w/ 2 separate handle attachments, hands in pull-up position, weight? 25 reps, then switch hand position to chin-up position, repeat for 25 reps.
17. kettlebell squats, with 25 lb plate, 30 reps.
18. bicep curls w/ two 10 lb dumbbells, 30 reps.
19. tricep extension with two 10 lb dumbbells, 30 reps.
20. stairs of death for 10 mins. Mike kept increasing the speed every two minutes or so starting at the 6 minute mark when my muscles were screaming. Fucker. :)
21. 4 laps
22. 50 j's
Had a particularly salty dinner the night before, so i was retaining water like crazy all day yesterday. Still feel kind of "plumpy," which is disappointing because I was _starting_ to feel lean last week. Need to get back to clean eating so I can make my weight goal! I think my 6 week progress check should be coming up soon...
Moved to the new place over the weekend. The community pool is freakin' awesome. I'm gonna start swimming laps on my off-days. I am also in walking distance to a 24-hr fitness, and Alfie needs walking/running (he's much quieter when he's tuckered out).
Wednesday, May 27, 2009
Thursday, May 14, 2009
oof
i'm back at work after my morning workout today, and i am beat. Mike took pity on me and cut the workout a little shorter than he had planned because I needed to be at work by 10 am.
I am def getting stronger. Used the squat machine today (sitting... almost laying back... with your feet up, pushing the weight away from you). He started me out with 2 plates of 45 for two sets of 20, then added another 45 lb plate for another two sets of 20. It'd be interesting to see what I can actually squat.
i honestly can't remember what exercises I do anymore... i've just turned off all thinking, and do whatever I'm told to do, to the best of my ability (and sometimes, I need a lot of spotting to get through the set).
as i was walking around campus just now, dropping things off, picking up charts, etc. I noticed I feel physically tired. Not too sore (yet), but very very beat. it's a good feeling, but it doesn't make getting around any easier.
Remember when you were a kid, and your parents took you on all their errands... and made you walk on your own through all those errands? And remember how towards the end of the day, everything about you felt heavy and like dead weight? But you troop along, cuz you're 4 yrs old, and you're proud that you can walk all on your own... until your little 4 year old legs just can't take it anymore, and then you stop, sit on the ground, lift up your arms to give that classically tell-tale sign that enough is enough, and say "carry me!!" That's how I feel right now. I want somebody to carry me. :) Yeah, that'd be nice.
I am def getting stronger. Used the squat machine today (sitting... almost laying back... with your feet up, pushing the weight away from you). He started me out with 2 plates of 45 for two sets of 20, then added another 45 lb plate for another two sets of 20. It'd be interesting to see what I can actually squat.
i honestly can't remember what exercises I do anymore... i've just turned off all thinking, and do whatever I'm told to do, to the best of my ability (and sometimes, I need a lot of spotting to get through the set).
as i was walking around campus just now, dropping things off, picking up charts, etc. I noticed I feel physically tired. Not too sore (yet), but very very beat. it's a good feeling, but it doesn't make getting around any easier.
Remember when you were a kid, and your parents took you on all their errands... and made you walk on your own through all those errands? And remember how towards the end of the day, everything about you felt heavy and like dead weight? But you troop along, cuz you're 4 yrs old, and you're proud that you can walk all on your own... until your little 4 year old legs just can't take it anymore, and then you stop, sit on the ground, lift up your arms to give that classically tell-tale sign that enough is enough, and say "carry me!!" That's how I feel right now. I want somebody to carry me. :) Yeah, that'd be nice.
Friday, May 8, 2009
yesterday's workout:
shortened warmup (5 mins on treadmill)
1. walking lunges w/ 2 10 lb dumbbells.
2. 50 j's, holding the 10 lb dumbbells in my hands.
3. walking lunges w/ bicep curls using 10 lb dumbbells.
4. 4 laps
5. split jumps (25 on each leg)
6. 50 j's
7. stairs of death (10 mins)
8. quad extensions on machine (30 reps at x, 15 at heavier, then 30 at lower)
9. 20 burpees, followed by 20 bicep curls. Repeat set twice.
10. 50 j's
11. wide leg squats, lifting 35 lb dumbbell, and touching it to the ground each time (50 reps)
12. hammie curls (see set reps for quad extensions).
13. 3 laps.
14. stairs of death (10 mins). I became a whiny bitch again, and begged to not do it anymore, cuz my legs were killing me. Mike had no mercy and made me finish. When I told him he pretty much killed me with this workout, he said "yeah, I wanted to make sure you won't forget about me this weekend."
Mike, you sick, sadistic, mofo.
shortened warmup (5 mins on treadmill)
1. walking lunges w/ 2 10 lb dumbbells.
2. 50 j's, holding the 10 lb dumbbells in my hands.
3. walking lunges w/ bicep curls using 10 lb dumbbells.
4. 4 laps
5. split jumps (25 on each leg)
6. 50 j's
7. stairs of death (10 mins)
8. quad extensions on machine (30 reps at x, 15 at heavier, then 30 at lower)
9. 20 burpees, followed by 20 bicep curls. Repeat set twice.
10. 50 j's
11. wide leg squats, lifting 35 lb dumbbell, and touching it to the ground each time (50 reps)
12. hammie curls (see set reps for quad extensions).
13. 3 laps.
14. stairs of death (10 mins). I became a whiny bitch again, and begged to not do it anymore, cuz my legs were killing me. Mike had no mercy and made me finish. When I told him he pretty much killed me with this workout, he said "yeah, I wanted to make sure you won't forget about me this weekend."
Mike, you sick, sadistic, mofo.
Tuesday, May 5, 2009
week 2
today's workout:
warmup on treadmill for 10-15 mins, no incline.
1. 50 j's (jumping jacks)
2. 2 laps around the parking lot
3. chest presses with 25 lb plate (20 reps)
4. leg lifts holding 25 lb plate overhead (ab work) (20 reps)
5. repeate 3 & 4 to complete 3 sets
6. 2 laps
7. push ups on bar (almost upright... apparently this was too easy for me, so mike started pushing on my back to add resistace -- bastard) (15 reps)
8. pull ups (resting on heels, body straight in upside down plank position from smith bar, pulled chest up to bar) (5 reps)
9. repeat 8 & 9 to complete 3 sets.
10. 2 laps
11. cable machine, with rope handle attachment, tricep extensions (20)
12. cable machine, with bar handle attachment, arms straight, upper back work (20 reps)
13. 2 laps
14. 50 j's
15. ab work on bench: straigh leg lifts (one leg at a time), then crunch, 35 reps.
16. push ups off bench, hands close (10 reps) -- Mike wanted me to touch the bench with my chest before pushing back off. I got my chest down to the bench, but couldn't for the life of me push back up because my arms and chest were so fatigued by that point. hahahaha, i couldn't help but laugh cuz Mike kept saying "c'mon, edeline! Let's go!" I was trying my hardest, but I'm sure it looked like I wasn't doing anything, cuz he kept saying it. I couldn't do it! He had to come and lift my shoulders in order to straighten my arms! ahahahaha. So he let me bend as much as i could without collapsing, 10 reps.
17. wide-stance push ups off the bench, 10 reps
18. 45 j's
19. 3 laps
20. back exercise (i dunno what the name of the machine is, but works the upper back as you pull back on the handles)
21. cable machine with two handles, pulling down like pull-ups
22. switch hand positions to be like chin ups
23. mountain climbers (75 reps)
24. finish off on the stairs of death for 10 minutes. I only lasted 6 mins before i fell off, and then he put me on the treadmill, on an incline at 3.4 miles/hr. I wanted to die.
Mike promised another go at the stairs of death next time. ugh. Next time should be legs workout... I'm doomed.
Sent in my food log for last week, and Mike offered the following suggestions: no carbs after 1 pm, no more liquid calories like skim milk and juice, and recommended a protein powder (i'll have to look it up later) he likes. Also, recommended restricting to 1200 calories a day.
I alternate between looking forward to these workouts, and really dreading them because I feel so accomplished at having even gone, but also am always destroyed at them. I def need to work in another workout on the weekend to keep the burn up.
warmup on treadmill for 10-15 mins, no incline.
1. 50 j's (jumping jacks)
2. 2 laps around the parking lot
3. chest presses with 25 lb plate (20 reps)
4. leg lifts holding 25 lb plate overhead (ab work) (20 reps)
5. repeate 3 & 4 to complete 3 sets
6. 2 laps
7. push ups on bar (almost upright... apparently this was too easy for me, so mike started pushing on my back to add resistace -- bastard) (15 reps)
8. pull ups (resting on heels, body straight in upside down plank position from smith bar, pulled chest up to bar) (5 reps)
9. repeat 8 & 9 to complete 3 sets.
10. 2 laps
11. cable machine, with rope handle attachment, tricep extensions (20)
12. cable machine, with bar handle attachment, arms straight, upper back work (20 reps)
13. 2 laps
14. 50 j's
15. ab work on bench: straigh leg lifts (one leg at a time), then crunch, 35 reps.
16. push ups off bench, hands close (10 reps) -- Mike wanted me to touch the bench with my chest before pushing back off. I got my chest down to the bench, but couldn't for the life of me push back up because my arms and chest were so fatigued by that point. hahahaha, i couldn't help but laugh cuz Mike kept saying "c'mon, edeline! Let's go!" I was trying my hardest, but I'm sure it looked like I wasn't doing anything, cuz he kept saying it. I couldn't do it! He had to come and lift my shoulders in order to straighten my arms! ahahahaha. So he let me bend as much as i could without collapsing, 10 reps.
17. wide-stance push ups off the bench, 10 reps
18. 45 j's
19. 3 laps
20. back exercise (i dunno what the name of the machine is, but works the upper back as you pull back on the handles)
21. cable machine with two handles, pulling down like pull-ups
22. switch hand positions to be like chin ups
23. mountain climbers (75 reps)
24. finish off on the stairs of death for 10 minutes. I only lasted 6 mins before i fell off, and then he put me on the treadmill, on an incline at 3.4 miles/hr. I wanted to die.
Mike promised another go at the stairs of death next time. ugh. Next time should be legs workout... I'm doomed.
Sent in my food log for last week, and Mike offered the following suggestions: no carbs after 1 pm, no more liquid calories like skim milk and juice, and recommended a protein powder (i'll have to look it up later) he likes. Also, recommended restricting to 1200 calories a day.
I alternate between looking forward to these workouts, and really dreading them because I feel so accomplished at having even gone, but also am always destroyed at them. I def need to work in another workout on the weekend to keep the burn up.
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