39:00 Bike + Tone

It's been a CRAZY few weeks, which explains why I haven't been able to post much more than what routines I've been done. September was a ridiculous work month - damn the end of the fiscal year! We had a deadline to move our entire application from those servers to these servers, which I was primarily in charge of. Thank Zeus it went off mostly without a hitch, and they seem to be running along just swimmingly now!

Of course right after I did that I toddled off to Munich for Oktoberfest, and let's be honest -- there wasn't a *ton* of exercising going on there. I did manage to walk a few miles every day though, that counts, right? Right!

I have to be in another bikini in t-minus 11 days, which means I'm going to make working out a priority this and next week. It'll be tough -- I've got a wedding to attend this weekend and it's BF and my anniversary, but I think I can work off the beer weight in time. To get started: a biking and toning workout originally inspired by ToneItUp's 'Itty Bitty Bikini Cardio'; at this point I feel like I've amped it up to the millionth degree, so I almost consider it allllll mine.

Pre

Energy Level [1-5]: 4

Sore Areas: calves, joints

Yesterday: 10 cramped hours on an airplane - yuck!

Environment: Indoors, surprisingly warm for October...

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 60:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	79 [lvl 16]
3:01 - 5:00	87 [lvl 16]
5:01 - 6:00	95 [lvl 16]
6:00 - 6:30	103+ [lvl 16]	2.21
<BREAK>	Side Lunge - 12/side Dead Lift + Bent-Over Row - 15 x 15 lbs Upright Row - 15 x 15 lbs	✔
6:31 - 9:30	79 [lvl 16]
9:31 - 11:30	86 [lvl 16]
11:31 - 12:30	95 [lvl 16]
12:31 - 13:00	103+ [lvl 16]	+ 2.19 = 4.40
<BREAK>	Bicep Curl + Shoulder Press - 15 x 15 lbs Tricep Dip + Kick - 10/leg Pushups - 12 Plank + Tucks - 40	✔
13:01 - 16:00	79 [lvl 16]
16:01 - 18:00	85 [lvl 16]
18:01 - 19:00	95 [lvl 16]
19:01 - 19:30	103+ [lvl 16]	+ 2.14 = 6.54
<BREAK>	[Side Plank + Arc Touch - 30 Starfish Side Plank - 10] - each side Plank + Spiderman Tuck - 20 Curtsy Lunge - 10/side	✔
19:30 - 39:00	Repeat 0:00 - 19:30 [lvl 15]	+ 2.05 = 8.59 ✔ + 2.07 = 10.66 ✔ +2.11 = 12.77 ✔
Total: 39:00	3:03 min/mi.	12.77

Post
Energy Level [1-5]:4
Stretch Time: 10:00
Total Time: 75:00

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

Comments
Totally crushed it! I thought I would struggle because of all the crap I've been doing for the past couple days, plus I haven't done level 16 in... oh... about forever, but the first two circuits were awesome! The third didn't go so well, which I why I dropped down the resistance for the second time through. But even on my 'normal' resistance I pushed and got higher distances than usual - horray!

My only fail on the day was that I had intended to do some ab work after my cardio, but I was just too exhausted. I'll have to fit in in another day! Must be done!

The day after my legs were unsurprisingly sore, so I'll focus on upper body.

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
Sore Level [1-5]: 
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.