CXWORX + BodyPump

Going to do some 'real' lifting today - squats and deadlifts here I come!

Pre

Energy Level [1-5]: 3

Sore Areas: None

Yesterday: Cardio + Light Toning

Environment: Indoors.

Workout
Warmup: 5:00 Stationary Bike
Equipment: resistance band [orange], small barbell, plates: 5kg x4, 2.5kg x2, 1kg x2
Work Time: 90:00

CXWORX: 30:00, various core exercises
BodyPump: 60:00, full-body workout

Muscle Group	Weight [plates = total]	Increase/Decrease?
Warmup - All	2 x 5kg = 10 kg
Legs/Gluts	4 x 5kg + 2 x 2.5kg= 20kg
Chest	2 x ( 5kg + 2.5kg + 1kg) = 15 kg
Back/Hamstrings	4 x 5kg = 20 kg
Biceps	2 x (2.5 kg +1kg) = 7 kg
Shoulders	2 x 5kg = 10 kg

Post
Energy Level [1-5]:
Stretch Time: 
Total in-Gym Time:

Day After
Sore Level [1-5]:
Sore Areas:


Comments

15:00 Stairs + 30:00 Bike + Quick Tone [TIU]

Big plans to kill it today! Had a big happy hour last night, which was fun, but I need to get back on track and stop making excuses to take it easy on myself. I realized today that most of my workouts over the past 2 weeks have been 'easing back' or 'quickie, not a lot of time' workouts. Which is fine, every once in awhile, but string too many together and it feels like I haven't done anything. So I'm aiming for some cardio + some toning today. Resistance band workout is ToneItUp's String Bikini workout.


Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Happy hour :/

Environment: indoors, really muggy

Workout
Equipment: Stair Stepper, Stationary Bike, Resistance Band
Work Time: 55:00

Equipment: Stairs
Work Time: 15:00

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	11 [60]	~ 6
1:01 - 2:00	13 [69]	~ 13
2:01 - 3:00	15 [78]	~ 21
3:01 - 4:00	17 [87]	~ 29
4:01 - 5:00	19 [96]	~ 39
5:01 - 6:00	12 [65]	~ 45
6:01 - 7:00	14 [73]	~ 53
7:01 - 8:00	16 [83]	~ 61
8:01 - 9:00	18 [91]	~70
9:01 - 10:00	20 [101]	~80
10:01 - 15:00	Repeat 5:00 - 10:00	121
Total: 25:30	avg: 15.6 [81]	121

Equipment: Stationary Bike
Work Time: 30:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	~75
5:01 - 10:00	~100 [:20] 35 [:10] x10
10:00 - 30:00	Repeat 0:00 - 10:00  x2
Total: 30:00	3:24/mi [avg]	8.82

Equipment: Resistance Band
Work Time: ~10:00

Exercise	Reps
Side Lifts	20/side
Back Kicks	20/side
Bicep Curls	7 full, 7 bottom half, 7 upper half
Reverse Flys	20
Triceps Flys	20
Lat Flys	20

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 70:00

Day After
Sore Level [1-5]:1
Sore Areas: Upper back, but just a little...

Comments
I definitely need to start kicking my butt a little bit harder - this is the first long-ish workout I've done in awhile! I feel so ashamed... no more slacking!

45:00 Run

Pre

Energy Level [1-5]: 3

Sore Areas: Left knee (no, not a muscle. but still feels weird)

Yesterday: Brunch!

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 45:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.0	3.0	~.53
5:01 - 6:00	8.0	3.0	~.66
6:01 - 6:30	9.0	3.0	.73
6:31 - 9:30	[:15 break] 6.5	3.0	~1.06 [-.027]
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.31
11:31 - 12:30	8.5	2.5 [:30] 2.0 [:30]	~1.45
12:31 - 13:00	9.5	2.0	1.53
13:01 - 16:00	[:15 break] 6.5	3.0	~1.86 [-.054]
16:01 - 18:00	7.5 [:10 break]	3.0 [1:00] 2.5 [1:00]	~2.11 [-.075]
18:01 - 19:00	8.5	2.5 [:30] 2.0 [:30]	~2.25
19:01 - 19:30	9.5	2.0	2.33
19:31 - 22:30	[:15 break] 6.5	2.0 [1:00] 2.5 [1:00] 3.0 [1:00]	~2.67  [-.102]
22:31 - 24:30	7.5 [:15 break]	3.0 [1:00] 2.5 [1:00]	~2.90 [-.133]
24:31 - 25:30	8.5	2.5 [:30] 2.0 [:30]	~3.05
25:31 - 26:00	9.5	2.0	~3.13
26:01 - 29:30	[:30 break] 6.5	2.0	3.5 [-.188]
Interval Total: 29:30	8:25 pace [8:54 pace] 7.12 mph [6.73 mph]	? [vert]	3.5 [3.31]
30:01 - 32:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.64
32:01 - 35:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.87
35:01 - 38:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~4.12
38:01 - 39:00	5.0 backwards [1:00]	3.0	~4.2
39:01 - 40:00	0.0	3.0	~4.35 [-.338]
40:01 - 45:00	10.0 [:20] 0.0 [:10] x10	3.0 [1:00] 2.5 [1:00] 2.0 [1:00] 1.5 [1:00] 1.0 [1:00]	5.18 [-.393]
Total: 45:00	8:41 pace [9:24 pace] 6.90 mph [6.39 mph]	? [vert]	5.18 [4.79]

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 60:00

Day After
Sore Level [1-5]: 1
Sore Areas: quads


Comments
Not a bad effort for my first time on a treadmill (at length) in awhile - hopefully as the humidity abates I'll be more inspired to run my ass off. I actually took the time to remove the 'rest' breaks from my eventual mileage too - depressing. But at least my mid-interval breaks took less than 2/10 of a mile -- maintaining a sub-9:00 pace isn't too shabby for me. I have to remember to do the mid-workout totals more often - I'm always killed when I switch out the 'straight running' for shuffles or whatever.

30:00 Row

Saturday workout!! Who rocks? This girl. I'm usually such a waste of space on weekends after goinggoinggoing all week, but BF and I skipped a few too many workouts this week and had to atone at the gym this morning. We didn't have a lot of time (BeerFest afternoon!), so I rowed to maximize calorie-burning-ness. BF rowed as well, but I won the distance challenge. Yay!

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 30:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	1475
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2950 4400 5860
Interval Total: 30:00	2:13 min/500m [avg]	5860
26:01 - 27:00	High Rows
27:01 - 28:00	Row + Twist
27:01 - 29:00	High Rows
29:01 - 30:00	Row + Twist	6610
Total: 30:00	2:16 min/500m [avg]	6610

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 45:00

Day After
Sore Level [1-5]:
Sore Areas:

Comments

Total Body Tone [TIU]

Today's workout is mostly based on ToneItUp's 'Triathlon Training' workout. I'm super bummed I won't be participating in my own yearly triathlon this year due to scheduling nonsense (and expenses), but I can still train like I am, right? Right.

Pre

Energy Level [1-5]: 3

Sore Areas:

Yesterday: 

Environment: 

Workout
Equipment: Dumbbells [15 lbs], Balance Ball
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Squatted Row	15	15	15 [Squat + Overhead Press]	15 [Squat + Overhead Press]
Deadlift + Bicep Curl	15	15	15	15
Balance Ball Chest Press	15	15	15/side [alternating]	15/side [alternating]
Balance Ball Hamstring Curl	15	15	15	15
Balance Ball Plank-Ups	10	10	10	10
Bridge Calf Raises	15	15	15	15
Opposing Leg/Arm Table Crunch	15/side	15/side	15/side	15/side
V-Ups	10	10	10	10
Russian Twists	15/side	15/side	15/side	15/side
Leg Lifts w/Scissor Kick	10	10	10	10
Crunch Pulses	30	30	30	30
Side Plank Reach-Throughs	15	15	15	15
Tricep Dips	15	15	15	15

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 
Stretch Time:
Total Time:

Day After
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Sore Areas: 

Comments

30:00 Bike + 5:00 Walk

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: 

Environment:

Workout
Equipment: Stationary Bike, Incline Treadmill
Work Time: 35:00

Bike - Level 15, No Program

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-3:00	75
3:01-5:00	88
5:00-6:00	95
6:00-6:30	105+	2.02
6:30-26:00	Repeat 0:00 - 6:30 x3	4.04 6.05 8.03
26:00 - 29:32	80	9.0
29:32 - 30:00	65	9.22
Total: 40:00	3:15/mi [avg]	9.22

Incline Treadmill

Minutes	Intensity: MPH	Incline: °
0:00-1:00	3.5	6
1:01-2:00	3.5	12
2:01-3:00	3.0	18
3:01-4:00	3.0 [:30] 2.5 [:30]	24
4:01-5:00	2.5	30

Post
Energy Level [1-5]: 2
Stretch Time: 15:00
Total Time: 60:00

Day After
Sore Level [1-5]: 3
Sore Areas: Quads, Calves

Comments
Oof -- I had originally planned on making it 15 minutes on the treadmill, just to even out the quad/hamstring aspects of the workout, but my calves were having none of that. I couldn't work out the cramping by walking, so instead I went and stretched it out. Good decisions.

Blogilates - Cardio

Happy National Back to Work day! Is that really a thing? Probably not. Otherwise every Monday would be national back to work day, and that would be depressing. Or maybe it would make it more exciting? I don't know. At least I'm not back yet! BF and I took advantage of the long weekend to put in some face-time with his parental units in Nashville. We did some cool things - had a nice dinner at Opryland Hotel (fun fact: they make the staff use underground tunnels to get around because apparently seeing people working ruins vacations) and saw a show at the Grand Ol' (Old? Ole?) Oprey. The show was entertaining, for all that I didn't recoginze a single one of the performers. It's an interesting gig they have going there - apparently there's a show every Saturday (along with some Tuesdays and Fridays) with different acts every week. As a performer you have to be invited to perform there once, which gets you into 'the club' so to speak (I bet they have jackets...), and after that if you're in town you can just kind of show up and do your thing. It's also broadcast on the radio, complete with old-timey radio commercials and the radio guy doin' his thing on the side of the stage.

Sunday we took the time to wander downtown Nashville and do a little shopping (I was very tempted by a buy-one-get-two-free deal at one of the boot stores. Not because I actually want cowboy boots, but because that seems like a steal!) before bar-hopping around the 'honky tonks'. I quite enjoyed the live music coming from EVERYWHERE - almost every bar had a live act of some type. I'm typically not a live music fan because I have an issue with absurdly high volume levels, but I had a good time regardless. We managed to end our bar crawl at an English pub (no idea how we found this place) which had AMAZING fries (chips!) covered in Parmesan cheese and deliciousness. It was a perfect drunk-oclock snack.

Sadly, Labor Day weekend is now over, but I'm immensely grateful that I took an extra day off. After driving for 11 straight hours yesterday I"m in no mood to go sit at my desk and deal with emails. Something I can do today? Get back into a semblance of a workout routine! Going to start slow with some light(ish) cardio and get back into it hard tomorrow. BF was supposed to go to the gym with me today but he's napping instead so a home workout it is! This is the 9/3/2013 Blogilates workout.

Pre

Energy Level [1-5]: 3

Sore Areas: Lower back - too much driving

Yesterday: 11 hours in the car... gross...

Environment: Indoors

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~35:00

Blogilates - 100 Workout
Blogilates - Pick-Me-Up Quickie Workout
Blogilates - 20/20 Workout [printable]
Blogilates - Till the World Ends Workout
Blogilates - Legs for Days Cardio Ballet Challenge

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total in-Gym Time: 0:00

Day After
Sore Level [1-5]: 2
Sore Areas: 

Comments
That was harder than I expected it to be! Good job Cassie. The 20/20 was especially hard - I could.not.do the tuck jumps, so I substituted squat jumps instead. Something about my quads just was not having anything to do with tucking in mid-air. Also, full confession: I split the 20 burpees into two sets of 10, the first done in the burpee place in the workout and the second at the end. At least they got done! I didn't much care for the ballet challenge though - I didn't feel like I was doing much of anything until I started lunge jumping. Next time I think I'll sub in a different video.