26:00 Row + ZCUT #2

Feeling like kind of a failure today - all the workouts I've seemed to try recently haven't really been all *that* hard, and I've been feeling really crunched for time. That's no different today - with my flight tomorrow morning I have 2387416034 things to wrap up around here before I get to go vacay, but with Thanksgiving this week I can just not go to the gym. Not an option. So today I'm going to try two things I'm fairly certain will kick my butt -- rowing and a ZCUT. With a little luck this will only take about 40 minutes total, which fits in my schedule, and it should kick my butt. If I find I have some extra time I'm going to do some abs because I don't remember the last time those were sore. Hopefully I get enough done tonight that I can slip in a morning workout too - I need to at least stretch before spending hours and hours at the airport.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back

Yesterday: lame 3 miles

Environment: indoors. freezing. raining. thanks "winter storm boreas"

Workout
Equipment: Rowing Machine
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:10
5:01 - 6:00	2:00
6:01 - 6:30	1:50-
6:31 - 26:00	Repeat 0:00 - 6:30 x3
Total: 26:00

ZCUT #2: Time Trial
prisoner get-ups, sumo squat jumps, side lunge jumps, skaters, spiders, high knees to burpee, plyo jumps
Total time:

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

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

Comments

35:00 Run [TIU]

Happy Thanksgiving week! I'm so excited! But kind of apprehensive -- I have so.much.things to do, and very little time to do it in. It seems like that's always the case before I go out of town -- all of a sudden there's laundry everywhere, I have no clean clothes to pack, my fridge is magically full of food that needs to be consumed (zeus knows this never happens unless I have to leave...) and my social calendar is unusually full. Plus I have to fit in the gym! So it looks like for the next couple days my workouts are going to be a bit shorter than usual, but I have Big Plans to make up for it when I get home to my beloved Lifetime. Kickboxing, Zumba, the lap pool... I might just live there for the 5 days of Thanksgiving...

This workout is based on the ToneItUp fat burning treadmill workout I did last week, but I changed the intervals to make it easier to remember. And hopefully a little harder.

Pre

Energy Level [1-5]: 2.5

Sore Areas: None!

Yesterday: Not much to report.

Environment: indoors. COLD.

Workout
Equipment: Treadmill
Work Time: 35:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	4.0	9.0	~.2
3:01 - 5:00	6.5 (ish)	0.0 - ????	????
5:01 - 7:00	7.0	5.0	~.23
7:01 - 9:00	9.5 [:20] 0.0 [:10]	3.0	~.55 [~.44 without rest]
9:01 - 11:00	4.0	7.0	~.68 [~.58 without rest]
11:01 - 13:00	7.5	5.0	~.93 [~.83 w.r.]
13:01 - 15:00	9.5 [:20] 0.0 [:10]	3.0	~1.25 [~1.03 w.r.]
15:01 - 17:00	4.0	7.0	~1.38 [~1.17 w.r.]
17:01 - 35:00	Repeat 5:00 - 11:00 x3	5.0 [2:00] 3.0 [2:00] 7.0 [2:00]	~2.08 [~1.76 w.r.] ~ 2.78 [~2.36 w.r.] 3.42 [~2.95 w.r.]
35:00	6.84 mph [avg] [~5.9 mph w.r.]	5.0 [avg]	3.42 [~2.95 w.r.]

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

Day After
Sore Level [1-5]: 1
Sore Areas: Upper back (likely unrelated...)

Comments
This workout started poorly and ended about the same way. The first treadmill I got on was one of those super intense incline ones -- the one that'll take you up to like 30 degrees if you push the right button. Except this one was possessed. I asked it for 9 degrees and it put me up higher than the girl next to me, who was doing 14. WTH, treadmill? I tried flattening it out and trying again, but every time I pushed a button it just seemed to add that incline to whatever I currently had.

Eventually I gave up and went to a normal treadmill, at which point I did a paltry 3 miles. 3. Miles. That barely counts as having worked out today. Maybe I get extra points for higher incline? Sorta not really... I'm not even quite sure the non-incline-intense treadmill knew what 7 degrees where. I wouldn't be surprised to find out it only changed like 2 degrees. Our equipment isn't the best, if you missed that part... sigh. My original plan was to pair this shortie cardio workout with some booty moves, but the gym was so.full I couldn't find any out of the way floorspace to thurst. Clearly I'm not doing that shiz in the middle of the room, so... I left instead. I should probably stop letting the fullness of the gym dictate hoe my workouts go though - it's not like any of these people are going anywhere for the next few months, and it's definitely going to get worse at the new year. My other option is to be more disciplined about finishing my workouts when I get home. Perhaps I can convince boyfriend to clean out his man cave in the spare bedroom over the holiday so I can lift in peace in there...

At least I got dinner done and some laundry folded. Little victories!

Total Body Tone [Blogilates]

Yesterday was miserable so I didn't get a workout done, which means I need to fit one in today. We have brunch plans, luckily the people we're going with today don't get up much before noon so I have time to slip one in this morning. Boyfriend is going to the actual gym, but I've done that a fair bit this week (for all that they've been shortie workouts) so I think I'm going to stay home. Plus, I had a hard time getting out of bed and would rather work out than spend useless time in transit. It's early and my brain isn't functioning at its optimal level yet so I'm going for something easy - the blogilates 100 workout.

Pre

Energy Level [1-5]: 2

Sore Areas:  None

Yesterday: Nothing.

Environment: None.

Workout
Equipment: None
Work Time: 30:00

'100 Workout': 100 reps each of: jumping jacks, squats, situps, bridges, bicycle crunches, pray pulses
Time: about 20:00? (I failed to note my end time)


Blogilates - Whoa Whoa Workout

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 45:00

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

Comments
I guess working out first thing in the morning isn't really my bag. I kind of wandered through these exercises, definitely not giving it my all. It took me like a hundred years to get through the squats alone, not to mention the fact I wandered into the kitchen at some point for water. I did get all the way through the tacked on blogilates workout, so... there's that. It's a 'something better than nothing' kind of day...

30:00 Run [TIU]

Looks like I'm stuck at work a bit late today AND I have fancy dinner plans later, so unfortunately not a lot of time for healthiness today. I hate when I have to unexpectly work late - every minute saps away my will to care about anything other than getting home and being a slug. Preferably with a glass of wine and a blanket. And dog. BUT. I know for a fact I'll be eating 1038703 calories at the new fancy brew pub boyfriend and I are trying later, so I shall endeavor to do something that's good for me. The girls at ToneItUp released this fat burning treadmill workout today, so I think I'll give it a shot. Never say no to some quality fat burninating.

Pre

Energy Level [1-5]: 3

Sore Areas: Quads

Yesterday: total body tabata

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 30:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	4.0	7.0	~.2
3:01 - 5:00	6.5	4.0	~.41
5:01 - 6:00	8.0	2.5	~.55
6:01 - 8:00	4.0	7.0	~.68
8:01 - 10:00	7.0	4.0	~.91
10:01 - 11:00	8.5	2.0	~1.05
11:01 - 13:00	4.0	9.0	~1.19
13:01 - 15:00	7.5	5.0	~1.44
15:01 - 15:30	9.0	3.0
15:31 - 16:00	<BREAK>		~1.59
16:01 - 16:30	9.0	2.5
16:30 - 17:00	<BREAK>		~1.74
17:01 - 17:30	9.0	2.5
18:30 - 18:00	<BREAK>		~1.89
18:01 - 18:45	9.0	2.0	~2.00
18:46 - 20:00	4.0	5.0	~2.08
20:01 - 23:00	7.5	3.0	~2.46
23:01 - 25:01	4.0	3.0	~2.59
25:01 - 28:01	6.5	3.0 -> 1.0	~2.92
28:01 - 30:00	4.0	1.0	3.03
Total: 30:00	6.06 mph [avg]		3.03

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

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


Comments
This workout was... inconclusively difficult. I don't know if there was much fat burning going on. It was definitely hard to follow. Like, there was *almost* a 2: walk/2: run/1: sprint thing going on, but then it switched to :30 sprint/:30 rest... then 7 of the last 10:00 were supposed to be walking which seems like a huge waste to me. And to barely hit 3 miles in 30 minutes? That's nothing. I kind of like this style of workout with the hill and the speed differences, but next time I take it on there are going to be some changes.

Total Body Tabata [P&I]

Trying something a bit different today as I'm due for a total body lifting session but don't particularly feel like making one up. So I perused some of the workouts I have saved and remembered the Pumps & Iron website. Most of her workouts are tabata-style, which is going to work great considering I don't really feel like spending too much time working out today. I'm into efficiency. This is based off of the P&I 30-minute interval workout.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: 30:00
Equipment: Kettlebell [20 lb]
Timing: For each exercise, :30 work, :10 rest; 9 exercises x 5 sets

Exercise	Approximate # Reps
Kettlebell High Pull - R - 20lb	15
Kettlebell High Pull - L - 20lb	15
Side V-Up - R	20
Side V-Up - L	20
Burpee + Push Up	7
Plank Tucks	30
Kettlebell Swing	15
Reverse Plank	:30
Split Squat Jumps	20

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

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

Comments
That was a nice little workout! I was definitely sweating by the end. Missing a little bit in the back muscles department, but that can be remedied the next time around. Maybe the planks can be plank rows or something.

So I'm torn on this style of workout, because on the one had it's done in a set amount of time. But on the other, I know I'm definitely slacking a little more than I could be. It's the time that gets to me -- I operate much better on a 'reps' basis. Once I get the number I think I can do in the time, I kind of give up once I've hit that number. It might help to think to myself that for each set I should do one more or something, but as I get more and more tired those numbers are unattainable and I start giving up earlier. Hmm. Need to figure out something to keep me working hard through the end of the time...

30:00 Bike + 10:00 Run + Butt/Abs [TIU]

Well, like a bum I decided to take the day off yesterday. That's three days in a row I didn't work out -- that doesn't happen too often, but when it does I always manage to feel slightly guilty. Unless I'm on vacation or something and there's good reason. But just... because I didn't feel like it? Not good enough. I regret not doing anything every.single.time. You'd think I'd learn. But sometimes there's just too much bleh to overcome...

I'm still feeling bleh. Boredom with my cardio options, I think, is the biggest problem. Typically I bounce between running, biking, and rowing, and I do well enough, but it's just not cutting it recently. Doesn't help that I think I've messed up my knee -- all those options make it hurt, so I'm scared to do anything truly intense for fear of seriously injuring myself. But at the same time, biking is the tamest thing I can think of and I've done that twice already in the past week. TWICE! BORED!

I'm considering sucking it up and running outside -- I haven't been out in ages since it's been cold, and every time it's been like 60 I've had other plans. Generally speaking I really hate running outside in the winter. It's cold, it's dark, and it's cold. And dark. Reasons! I really should just buy some damn gloves and get over it. 45 isn't too bad... right? Right? Guess we'll see...

To make up for yesterday's ennui I'm throwing in some ToneItUp butt and ab routines after my run, which will likely be a bit shorter than the usual 6 miles to accommodate the extra time I'll need. Probably won't make it through all 3 sets of everything, but there's a chance.

Pre

Energy Level [1-5]: 4 - lots of energy today, nothing inspiring to waste it on

Sore Areas: None

Yesterday: Laziness

Environment: Winter. 45 degrees. Freezing to death.

Workout

Equipment: Stationary Bike
Level: 16
Program: Random
Work time: 30:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	75-80	1.35
5:01 - 10:00	95+ [:20] 0 [:10]	+ 1.70 = 3.05
10:01 - 30:00	Repeat 0:00 - 10:00 x2	+ 1.40 = 4.45 [@15:00] + 1.61 = 6.06 [@20:00] +1.36 = 7.40 [@25:00] + 1.65 = 9.05 [@30:00]
Total: 30:00	3:19 min/mi	9.05 mi.

Equipment: Treadmill
Work Time: 10:00

Minutes	Intensity: MPH	Incline: ° [time]
0:00 - 2:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	3.0
2:01 - 5:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
5:01 - 8:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
8:01 - 9:00	5.3 backwards [1:00]	3.0
9:01 - 10:00	5.3	3.0

Booty Tone
Equipment: Dumbbells [10 lbs]

Exercise Name	Reps
Reverse Lunges	20
1-Leg Deadlifts	15/side
Table Kick + Step Up	10/side
Table Leg Lifts	15/side
Table Hamstring Curls	15/side
Table Curled Pulses	20/side
Table Circles	15/side
Superman + Hamstring Curl	15
Bridges	15
Walking Bridges	20
1-Leg Bridge	15/side
Bridge Hip Swing	20
Toe Bridges	15
Time	15:00

Abs Tone

Exercise Name	Reps - Weight
Standing Side Slump	30 - 10lbs
Lunge + Twist Kick	10/side - 10lb
Plank + Cat Tuck	15/side
Elbow Plank Hip Drops	20
Elbow Plank Side Kick	3 [slow]
Beetle Crunches	10 - 10lb
Crunches	20
45 Degree Bicycles	30
Time	11:00

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

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

Comments
Ended up being waaay too cold to run. A pox on the dark! But I still got in a decent workout, even if it took 482 lines to explain...

10:00 Jump Rope + 26:00 Bike + Tone

Aiming for a version of ToneItUp's Jump Your Heart Out workout!

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: ~50:00

Equipment: Jump Rope

Minutes	Jump Type
0:00 - 3:00	Warmup - Side/Side, Slow
<BREAK>	Side Lunges - 15/side
3:00 - 4:00	:30 Butt Kicks, :30 High Knees
<BREAK>	Plank + Leg Lift - 1:00
4:00 - 5:30	:30 Left, :30 Right, :30 Two Foot
<BREAK>	Squats - 20
5:30 - 7:30	:30 Two Foot, :30 In-Out, :30 Side-Side, :30 Scissor Jump
Total: 7:30

Equipment: Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	80
3:01 - 5:00	90
5:01 - 6:00	95
6:00 - 6:30	105+	2.06
<BREAK>	Pushups - 12 Pike Pushups - 12 Tricep Dips - 12	✔
6:31 - 9:30	80
9:31 - 11:30	90
11:31 - 12:30	95
12:31 - 13:00	105+	+ 2.03 = 4.09
<BREAK>	Beetle Situps - 15 x 8lb Russian Twists - 30 x 8lb Leg Lifts + Reverse Crunch - 10	✔
6:31 - 26:00	Repeat 6:31 - 13:00 + <BREAK> x2	+ 2.03 = 6.12 ✔ +2.06 = 8.18 ✔
Total: 26:00	3:11 min/mi	8.18 mi.

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

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

Comments
What a frigging disaster. I was doing great until about 6 minutes into the jump rope when my boobs were like 'remember how this isn't a high impact sports bra? BECAUSE WE DO! FEEL THE PAIN!'. Ooft. Then I got on the bike and my knee was not pleased. I'm not sure what I did to it, but I noticed it being weird earlier this week too. Hope it's nothing serious. Bleh. Moral of the story is I feel like I was bouncing around today getting nothing accomplished, but I guess I did do some good? 8 miles isn't that shabby, after all. Maybe I can do something tomorrow, although I'm very excited for Fancy Brunch so maybe not. Then off to the ballet!

30:00 Row

Very little time to exercise today, but I need to fit it something to atone for yesterday. Instead of workout out as I planned, Boyfriend and I got drafted last-minute into participating in our kickball team's end of season flipcup tournament. It started at 7, which was barely enough time to get out of work and get to, much less enough time to be some sort of healthy. It was pretty fun, although I think next time they need to not start at 7 PM. Not because I can't get there in time (although there is that), but because flipcup is a game you need to play when you're not entirely sober. My drunk muscles need time to remember what they're doing -- when you go in cold, you suck! Which is what happened to our team. We're very good - we came to our current kickball league from one that breeds flipcup national champions, so we pride ourselves on knowing what we're doing. While we destroyed the first two teams we faced 3-0 (another point -- best of 5 when there are 8 people on a team? Really? THIS IS LIKE ZERO DRINKING), it wasn't because we were on point. We were struggling, but still better than the other teams. In the finals we finally got some competition and lost by a single flip. It shouldn't even have been that close, but every round there was someone knocking the rust off. Had we been at the top of their game we would have won! Harumph. More drinking necessary!

Anyway, today I have a whiskey tasting (fancy, I know) at 8, so I have to hustle to fit in my healthiness. To the rowing machine, because it's the hardest one at the gym!


Pre

Energy Level [1-5]: 4

Sore Areas:

Yesterday: Flipcup!

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 30:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 2:00	2:20
2:01 - 3:00	2:20
3:01 - 5:00	2:05
5:01 - 20:00	Repeat 2:01 - 5:00 x5
20:01 - 21:00	2:25
21:01 - 22:00	1:55-
22:01 - 30:00	Repeat 20:01 - 22:00 x4
Total: 30:10	2:09 min/500m [avg]	7000

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

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

Comments

40:00 Bike + Butt [TIU]

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: ~60:00
Equipment: Stationary Bike
Level: 16
Program: Random

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	75-80	1.31
5:01 - 10:00	95+ [:20] 0 [:10]	+ 1.68 = 2.99
10:01 - 40:00	Repeat 0:00 - 10:00 x3	+ 1.37 = 4.36 [@15:00] + 1.58 = 5.94 [@20:00] +1.36 = 7.30 [@25:00] + 1.58 = 8.86 [@30:00] +1.49 = 10.35 [@35:00] + 1.70 = 12.05 [@40:00]
Total: 40:00	3:19 min/mi	12.05 mi.

Beautiful Booty ToneItUp

Exercise Name	Set 1	Set 2	Set 3
Bridges	30	30	30
Lying Side Lift	20/side	20/side	0
Lying Clam Lift	20/side	20/side	0
Table Hamstring Curls	20/side	20/side	0
Table Leg Lifts	20/side	20/side	0
1-Leg Deadlifts	15/side	15/side	0
Toe Bridges	15/side	15/side	0

*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

Blogilates - Cardio

Happy Veterans Day! I have the day off (yaaaaay), unfortunately boyfriend does not (booo). I'm actually not that torn up about it though - I'm weirdly excited to actually clean our house after 6 weekends in a row of being out of town; I know if he was around we'd get distracted by brunch or some such and nothing would get clean. Do you have any idea how many loads of laundry I have to fold? Like.. 9. No joke. Plus I'm still mid-wardrobe-cutover, so I've got to get them sweaters out of boxes and put away the mini dresses until April (let's be honest - May).

As I usually do when I'm left to my own devices, today's workout came in pieces, like 10-15 minutes each. I prefer this method because it helps break up the monotony of the boring things I should be doing (working, folding laundry, vacuuming...). And the bright side is I usually end up working out extra long without even noticing! That wasn't the case today, sadly, but I still got in some decent sweating.

Pre

Energy Level [1-5]:

Sore Areas:

Yesterday:

Environment: Indoors, in pieces

Workout
Equipment: None
Work Time: ~30:00

Blogilates - Fat Burning Cardio Warmup
Blogilates - Legs for Days Cardio Ballet Challenge
Blogilates - PSY Gangham Style Cardio
Blogilates - POP Cardio Dance New Year
Blogilates - PSY Gentleman Challenge

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

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

Comments

Total Body Tone [Blogilates/TIU]

A ridiculous mishmash of a workout today -- the Blogilates calendar has me doing the '100 workout', but I don't think that's going to be enough so I'm tacking on a pair of ToneItUp's full body routines. These workouts were originally sent out as a playlist, with the instructions to do each routine one time through. Except... each 'routine' has each exercise being done three times, so is one routine each exercise once, or the entire workout? I don't know! It said 'do each workout once through', so I'm going to assume that means one set of each exercise? Great. Also I'm just going to do the total body ones, because I don't have THAT much time on my hands!


Pre

Energy Level [1-5]:

Sore Areas:  

Yesterday: 

Environment:

Workout
Equipment: Dumbbells [10lbs]
Work Time: 44:00

'100 Workout': 100 reps each of: jumping jacks, situps, squats, bicycle crunches, pray pulses, bridges
** Done as 4x25 super sets -- jumping jacks/situps, squats/bicycle crunches, pulses/bridges
Time: 20:00

Exercise Name	Reps - Weight
Squat + Side Kick	20
Plank + Pushup + Row + Fly	20/side - 10lbs
Bridge Chest Flys	15 - 10lbs
Bridge Triceps Curls	15 - 10lbs
V-Sit Bicep Curl + Shoulder Press	15 - 10lbs
Russian Twists	20 - 10lb
Time	7:00

Exercise Name	Reps - Weight
Reverse Lunge + Overhead Press	10/side - 10lbs
Squat Circles + Triceps Press	10/side - 10lbs
Curtsy Lunge + Row	10/side - 10lbs
Cobra-Dog Pushups	10
Time	8:00

Exercise Name	Reps - Weight
Lunge + Standing Twist	10/side - 10lbs
Triceps Dip + Kick	8/side
Side Plank Dips	10/side
Plank Cross Tucks	20
V-Ups	20
Russian Twists	20
Crunches	20
Bicycle Crunches	20
Tornado Leg Lifts	2
Reverse Crunches	10
Supermans	15
Time	9:00

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

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

Comments

30:00 Run + Upper Body

I'm feeling very fall today. Meaning, all I want to do tonight is go home, cook something awesome, preferably involving pumpkin or apples (or Brussels sprouts), open a bottle of red wine and cuddle under a blanket. Unfortunately, it's Thursday. Which means I've got to go to the gym, should probably fold some laundry, and will likely get home so tired I throw together a sandwich for dinner. So glamorous, right? I did see a mushroom quinoa recipe earlier today I might try if I get ambitious, but most likely I'm looking at tuna and an apple for dinner (not together. more in the 5th-grade-brown-bag lunch kind of way). But first I must slog towards the gym.

I was going to try to run outside today, but it had to go and get all cold on me, so pibbt to that. I'm going to instead try a new treadmill workout -- adapting my 5:00/:20/:10 system I typically use on the bike and see if it translates to a treadmill. Can't see why it wouldn't, right? I might be dead by the end, but we'll see. I'm going to throw in some upper body toning between sets as well, and probably end with some ab work since those are the only muscles that don't currently ache. Even though I did extra ab work Monday and today is upper body day. Harumph.

Pre

Energy Level [1-5]: 2.5

Sore Areas:Shoulders, upper back, lower back

Yesterday: Kickball?

Environment: indoors

Workout
Equipment: Treadmill, Dumbbells [12 lbs]
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~.32
3:01 - 5:00	8.0	3.0	~.59
5:01 - 10:00	10.0 [:20] 0.0 [:10]	3.0	1.40 [~1.12 after breaks]
10:01 - 12:00	3.5	3.0	1.55 [~1.27 after breaks]
12:01 - 15:00	7.0	3.0	~1.90 [~1.62 a.b.]
15:01 - 17:00	8.0 [0.0 - :10]	3.0	~2.16 [~1.86 a.b.]
17:01 - 22:00	10.0 [:20] 0.0 [:10]	3.0	3.0  [~2.42 a.b]
22:01 - 24:00	3.5	3.0	3.13 [~2.55 a.b]
24:01 - 27:00	7.0 [0.0 - :10]	3.0	~3.48 [~2.88 a.b.]
27:01 - 29:00	8.0 [0.0 - :10]	3.0	~3.74 [~3.12 a.b]
29:01 - 34:00	10.0 [:20] 0.0 [:10]	3.0 [1:00] 2.5 [1:00] 2.0 [2:00] 1.5 [1:00]	4.6 [~3.7 a.b.]
34:01 - 36:00	3.5	1.5	4.75 [~3.85 a.b.]
34:00	8.11 mph [~6.53 mph a.b.]	2.88	4.75 [~3.85 a.b.]

Upper body lift - 12lb dumbbells

Exercise Name	Set 1	Set 2	Set 3
Upright Rows	15	15	15
Bicep Curl + Overhead Press	15	15	12
Bent-Over Row + Tricep Kickback	15	12	12

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

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 3
Sore Areas: Traps, Shoulders

Comments
Whew - I made it through! Mostly. I had to improvise a bit since when I went to nab the 12 pound weights and bring them to my treadmill they were missing, so instead of supersetting the toning into the running I inserted some walking and threw the toning afterwards. Not my ideally efficient way to do things, but it worked and I wasn't in a hurry.

I had to take some extra breaks as I was running because this was harder than I expected it to be. I don't often spend a lot of time running at a single pace on the treadmill (if I want to just RUN I'll go outside), but I didn't think distracting myself for 3 minutes was going to be as hard as it was. And the sprints were killer. I was a little disappointed with the actual distance I traveled though - the treadmill made it look impressive, but once I factored in the 1/3 of the time I spent not running that mileage dropped real quick.

Definitely sore today, definitely plan on doing this workout again!

Total Body Tone [TIU]

Having a no-good-very-bad day. Harumph. Well, that's unfair. Most of the day was tolerable, then I had a massive disaster in the break room and it all went down from there. I was attempting to dig my banana out of the fridge - typically an uneventful endeavor. But today I managed to drop my half-full water bottle, break a nail trying to retrieve it while actually pushing it across the floor, drop the banana into the puddle, then thwack my head on the freezer door as I stood up. And now I have a headache (and a stomachache, for some reason), but there are two hours left in my day. Then I have to go pretend to want to be at the gym. At least I have a cognac tasting to look forward to later? Even though I'm not sure I like cognac?

It's total body lifting day, so I'm combining a pair of routines from ToneItUP -- today's new Total Body Bliss and an older Frisky Fall workout. I think I'm going to like the Frisky Fall one since it uses actual weights -- something I haven't done in awhile. Maybe I'll go to BodyPump this week... hmmm....

Pre

Energy Level [1-5]: 2. And my head hurts.

Sore Areas: Head. 

Yesterday: Rowing + Abs

Environment: indoors. warm enough that I'm sort of regretting not going running...

Workout
Equipment: Dumbbells [20 lbs, 10 lbs]
Work Time: 53:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Deadlift + Upright Row	15 - 20 lbs	15 - 20 lbs	15 - 20 lbs	15 - 20 lbs
Reverse Lunge + Front Raise	10/side - 10 lbs	10/side - 10 lbs	10/side - 10 lbs	10/side - 10 lbs
Plank Row + Pike Up	15 - 20 lbs	15 - 10 lbs	10 - 20 lbs + 5 rows + 5 pike ups	Plank Row + Tricep Kickback + Pike Up 15 - 10 lbs
Squat + Twist Lift	10/side - 20 lb	10/side - 20 lb	10/side - 20 lb	20 squats - 20 lb no twist
Pile Squat + Punch	10/side - 10 lbs	10/side - 10 lbs	10/side - 10 lbs	10/side - 10 lbs
Side-to-Side Skaters	30	30	30	30
Single Leg Deadlift + Bicep Curl	15/side - 10 lbs	15/side - 10 lbs	15/side - 10 lbs	15/side - 10 lbs
Side Plank Rainbows	10/side	10/side	10/side	10/side
Ab Roll-Up + Twist	15/side	15/side	15/side	15/side
Time	15:00?	19:00	17:00	17:00

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

Post
Energy Level [1-5]:2
Stretch Time: 10:00
Total Time: 75:00

Day After
Sore Level [1-5]: 4
Sore Areas: Upper back, lower back, hamstrings, butt, shoulders...

Comments
Dear sir at the gym: if you ask me to 'borrow' the 20 pound weights I'm intermittantly using, that implies you're going to give them back. It does not mean you get to use them for 15 minutes then put them back on the rack. I really only said you could have them because I'm constantly worried I'm hoarding all the gym equipment -- sorry I can't bicep curl and deadlift the same weight, but this supersetting shit is efficient and I don't want to spend a lot of time here. Got it? Excellent.

Seriously though this workout was exhausting. I'm sore in all my major muscles -- good on the one hand, but I probably ignored my arms and my abs too much. I could tell as I was doing it, which is why I changed around the plank row + pike to add a tricep kickback. Plus, trying to pike up while holding the 20 pound weights was not working out -- the plates were too tall and kept cutting into my arms before I got all the way piked, which led to my just doing the rows then doing the pikes in the second round. The 10s work much better.

Also that cognac tasting was full of fail. Boyfriend and I showed up at 8:50 for our 9:00 reservation only to be told they're behind and it'll be "about an hour". Ok, fine, except the rest of my friends didn't get there until 9:10, at which point they're stuck in a line outside for "crowd control". My one free drink and 45 minutes later they still haven't been let in, and are instead being told "the Remy Martin experience is full for tonight" and are being shooed away. Even though the Remy Martin people knew EXACTLY how many people were coming -- we all needed individual QR codes for crying out loud! No +1s or anything! By 10:15 we still hadn't started our 9:00 "experience", so we said fuck it and left for the bar. Moral of the story: Remy Martin has absolutely no idea how to put on a tasting. Logistics are apparently far beyond them.

39:00 Row + Abs

New month, new blogging dedication. Why do I feel like I do this every month? I'm really good about writing my workouts down in my journal, but throwing them up here never seems to happen. Hmm... maybe I need a new tracking method. But it is convenient to go through on days when I'm like 'I need a full body routine that will kick my ass... what shall I do? oh, this was painful. go to!'. But that only works if I actually write down how I feel afterwards. Bleh. Time to think about this some more... maybe it'd help if I wrote down how I feel in the journal? But that's not searchable. And runkeeper doesn't do anything about weightlifting, although it's nice to know how many miles I run a month. Sigh. Trying to track healthiness is hard!

I modelled this cardio routine from ToneItUp's Rise and Run workout, but did it on the rowing machine instead of the treadmill. Then I did a couple of the video's from today's Blogilates workout (ab day!) for a complete 60 minute sweat-fest.

Pre

Energy Level [1-5]: 4

Sore Areas: Hamstrings

Yesterday: Punkin Chunkin weekend! More about that later when I'm not stressing out...

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 39:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 4:00	1:50-	930
4:01 - 6:00	2:25
6:01 - 11:00	2:05	+ 1500 = 2530
<BREAK>	20 Jumping Jacks 10 Side Lunges [each side] 15 Pile Squat Jumps	✔
11:01 - 26:00	Repeat 6:00 - 11:00 + <BREAK> x3	+ 1175 = 3705 ✔ + 1175 = 4880 ✔ + 1180 = 6060 ✔
26:01 - 26:30	2:30
26:31 - 27:00	1:50
27:01 - 31:00	Repeat 26:01 - 27:01 x4	+ 1165 = 7225
31:01 - 31:30	2:30
31:31 - 32:30	1:50
32:31 - 37:00	Repeat 31:01 - 32:30 x3	+ 1375 = 8600
37:01 - 39:00	2:30	+ 400 = 9000
Total: 39:00	2:16 min/500m [avg]	9000

Bonus Abs:
Blogilates - POP Pilates: Intense Ab Workout
Blogilates - Victoria Secret Model Ab Workout

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 75:00

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

Comments
My grip-y muscles were DYING after this -- I think it's because I used one of the new rowing machines that showed up in my gym two weeks ago. They were definitely way more tightly wound that the old ones I'm used to. I'm a little annoyed that everything came out to 39 minutes (like, seriously?) but no biggie. I would have probably just added another minute of cool-down time anyway.

Not super sore anywhere the day after this workout -- I'm trying to change things around and work a little harder, but it doesn't seem to be happening. Guess I need to push even harder!

Also I'm fairly certain the people in my gym thought I was totally nuts for following pilates videos on my phone and doing them in a corner. I just have to keep telling myself they're not really paying attention. Except for that one guy. He totally thinks I'm a weirdo. But he's not wearing shoes, so his opinion doesn't count.

Aside: who doesn't wear shoes in a gym? And wanders around?? PUT YOUR NASTY FEET AWAY. I hope you get athletes foot and ringworm and whatever that really bad one that's almost strep is. [Edit: staph. staph infections. not strep infections]. And I hope someone drops a weight on your foot. Serves you right.

26:00 Bike + Tone

Gearing up for a weekend at Punkin Chunkin! So excited! Punkin Chunkin - for anyone that's unaware -- is a gathering of a bunch of smart people who 'do dumb things'. Namely, see how far they can chuck a pumpkin using various old-school machines. I'm talking catapults, trebuchets, air cannons, all sorts of fun stuff. Human-powered, air-powered, gravity-powered... I think there's only one category that's not a simple force, and that's the centripetal category where they use engines to spin the machine's arms really fast. So cool! I could do without the camping/sleeping on the ground situation, but I don't think it'll be too bad. Certainly not as bad as the freezing, water-logged, 2-days-post-Sandy experience of last year. And I survived that, so anything goes!

Before I go to drink all weekend, I need to work out. I left work early specifically to go to the gym (shhh don't tell my boss). Since I didn't have a lot of time, I did a short version of ToneItUp's Frisky Fall Toning routine.

Pre

Energy Level [1-5]: 4

Sore Areas: calves

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	2.06
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 9:30	80 [lvl 15]
9:31 - 11:30	90 [lvl 15]
11:31 - 12:30	98 [lvl 15]
12:31 - 13:00	105+ [lvl 15]	+ 2.04 = 4.10
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 26:00	Repeat 6:31 - 13:00 + <BREAK> x2	+ 2.04 = 6.14 ✔ +2.06 = 8.20 ✔
Total: 26:00	3:10 min/mi	8.20 mi.

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

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

Comments

Total Body Tone [TIU]

Happy Halloween!! I LOVE Halloween -- I love finding the perfect costume, getting dressed up and seeing what everyone else has cleverly thrown together. Which is why I'm super disappointed that I've pretty much missed Halloween this year. Last weekend's wedding and this weekend's camping trip have knocked out both Hallo-weekends, and tonight is 'madly prep for the camping trip' night. There are tons of errands to run, firewood to obtain, bags to pack and food to prep so that we can get out of here in a timely fashion tomorrow. Last year we didn't prep properly, spent 3 hours running around looking for a fire pit (we went to three home depots. THREE) because the one we had ordered off Amazon got rerouted due to Sandy and we needed something to cook on, didn't end up leaving until almost 10 PM, arrived just before midnight, and had to set up our tents in complete blackness because they turned the lights off at 12. I was thisclose to turning around and going home. But I didn't, we had fun, and I learned my lesson: advanced planning! So here I am now, sacrificing my Halloween to make oatmeal cakes so I don't starve to death. Sigh. At least I got away with wearing my Ninja Turtles shirt to work today.

Only a little bit of time to work out today due to the afore-mentioned errands and baking, so I did a quick toning routine in the 20 minute intervals my oatmeal cakes were baking in. Routine is from ToneItUp, a special Halloween workout.

Pre

Energy Level [1-5]: 5. Busy busy busy!

Sore Areas: Hamstrings, a little

Yesterday: Short jog

Environment: indoors, at home, on carpet, oatmeal in the oven...

Workout
Equipment: None!
Work Time: 35:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Crab Walk	8 steps forward, 8 back x4	8/8 x4	8/8 x4	8/8 x4
Plank Pike-Ups	20	20	20	20
Lunge + Twist	20/side	20/side	20/side	20/side
Bridges [slow]	20	20	20	20
Spider Pushups	10	10	10	10

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

Post
Energy Level [1-5]: 5
Stretch Time: 0:00
Total Time: 35:00

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

Comments
Workout wasn't as hard as I was hoping to get, but something is better than nothing! And those spider pushups were killer in the moment although they didn't leave me sore the day after.

Distance Run - 3.65 mi

Kickball day! Which means no time for a real workout, but since I'm still working off the massive amounts of butter I ingested over the weekend (and I slacked yesterday) I need to do *something*. So, I'll run to the kickball fields! They're less than 2 miles away, but if I turn right instead of left and head up the hill before I go down to the fields, plus run a bit beyond and come back I can stretch that to 4, which is a completely reasonable distance for a proper workout.

Pre

Energy Level [1-5]: 3

Sore Areas: Hamstrings

Yesterday: Happy hour!

Environment: outside!

Workout
Equipment: None!
Work Time: 33:00


Distance: 3.65 mi
Time: 33:00
Avg Pace: 9:02/mi

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 35:00

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

Comments
My hamstrings were much sorer than I originally thought they were, which meant I was not moving nearly as fast as I had planned. That, coupled with the fact I got out of my house about 5 minutes later than I should have meant I had to cut the run short since I wanted to make it to kickball on time. Oh well, at least I got in something.

I laugh sometimes though - 3 years ago or so I would have considered running 3 1/2 miles a massive accomplishment. Back then, 3 was pretty much the norm, and more often than not I took a puppy playtime break about a mile in (we would run by the park and he'd get so excited!). Now, I'm disappointed in myself if I don't make it at least 5, but 6 is better, and more often than not I'm the one dragging the pup through those last miles. Sometimes I get distracted and run more, although 10 is my max and I've only done that a couple of times (I have better things to do than devote that much time to running, thankyouverymuch).

25:00 Incline Treadmill + Butt Tone

Still having weird outside-the-shin issues that I blame on that drunken Satuday hike. So, obviously, to test my theory, I'm going to do a incline treadmill workout. If I can feel those muscles hurt, that's what I'm going to blame. If not, well, blame the gremlins?

Pre

Energy Level [1-5]: 3

Sore Areas: pseduo-shin splints

Yesterday: Biking. Cardio!

Environment: indoors

Workout
Equipment: Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.5	6.0 [1:00] 12.0 [1:00] 18.0 [1:00]	~.18
3:01 - 5:30	3.0	24.0 [1:00] 30.0 [1:00] 6.0 [:30]	~.3
5:31 - 8:00	3.5	6.0 [:30] 12.0 [1:00] 18.0 [1:00]	~.44
8:01 - 23:00	3.0 [2:30] 3.5 [2:30] x3	24.0 [1:00] 30.0 [1:00] 6.0 [1:00] 12.0 [1:00] 18.0 [1:00] x3	~1.26
3201 - 25:00	3.0	24.0 [1:00] 30.0 [1:00]	~1.36
Total: 15:00	3.26 [avg]	18.8 [avg]	1.36 mi [1200 vert. m]

Toning Bonus:

Exercise	Reps
Bridge	30
Side Leg Lift	20/side
Side 'Clam' Lift	20/side
Bridge + Sway	30
Table Position Hamstring Curl	20/side
Table Position Leg Raise	20/side

Blogilates - Perky Butt + Long Lean Legs
Blogilates - What Makes You Bootyful

Day After
Sore Level [1-5]: 1
Sore Areas: none

Comments
Well, either it wasn't the hike or the walk worked out the last of the soreness, because my legs don't hurt at all. A little bummed though - I would have thought my hamstrings would have hurt at least a little bit. Especially since the two mini butt workouts I did were killer - I could barely bridge by the end! Better luck next time, I guess.

40:00 Bike

This past weekend a bundle of friends and I rented a cabin down in the valley to drink and be merry. We hiked, we hot-tubbed, we drove 40 minutes to find whipped cream... it was great! I even got to bring the dog along -- he met his very first deer. Wanted very much to chase it down, sadly he was leashed and that was definitely not going to happen. What, dog, did you think you would do if you actually caught up to said deer? Probably be kicked in the face.

We even got an actual 'camping-like' experience in that when we returned from our zillion mile hike the power had gone out. It wasn't even raining or anything! Such is life on a mountain, I guess. The neighbors were like 'oh no worries, this happens all the time!' Thankfully it came back on before I had to work Sunday morning (gross).

On our way home we stopped by a winery for a few hours which is, apparently, a Thing. I guess I've never really considered it before, but it never occurred to me that driving to a winery and hanging out was a viable Plan for an afternoon. Like, I understand showing up, doing a tasting, maybe getting a tour or something, buying and leaving, but lounging around on Adirondack chairs with a picnic is weird to me. Maybe it was just cuz I had to DD. Dislike, but someone's got to do it.

But the time I got home last night I was so exhausted I didn't even make it to halftime of the late football games! 9 PM bedtime for this girl. Even dog was tired - I went to take him out for his bedtime walk and he looked at me like I was insane. But the weekend was most excellent, I was really happy with the way all the food turned out and it was great to hang out with my friends in the woods.

Monday was back to my usual self and trying to work off the immense amount of beer and wine and food I ate all weekend, except for the fact that hike left me with sore... shin splints? Ish? Like, outside of the shin splints. To the bike!

Pre

Energy Level [1-5]: 4

Sore Areas:outside shins

Yesterday:driving, wine-ing, french-toast-ing

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	1.84
6:31 - 19:30	Repeat 0:00 - 6:30 x2	+ 2.00 = 3.84 + 1.99 = 5.83
19:31 - 22:30	75 [lvl 15]
22:31 - 24:30	85 [lvl 15]
24:31 - 25:30	95+ [lvl 15]
25:31 - 26:00	110+ [lvl 15]	+ 2.03 = 7.86
26:01 - 39:00	Repeat 19:31 - 26:00 x2	+ 2.01 = 9.87 +2.03 = 11.90
39:00 - 40:00	40 [lvl 15]	+ .1 = 12.0
Total: 40:00	3:20 min/mi.	12.0

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 60:00

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

Comments
Not my best bike of all time, but not too bad either. Got the extra burny-ness from the increased level for the first few rounds -- I doubt I'm allowed to go back to straight level 15 now that's I've started doing 16. You can tell the difference though, there's definitely a lot more effort involved and getting to the same RPM is Hard.

Probably should have stretched some... oh well!

5.5 mi Hike

No gym today - I'm in the mountains! Sort of. Or a valley. Not really sure which. But my friends and I rented a cabin in the Wilderness and decided to take advantage of the beautiful weather (and the fact the government reopened, thus reopening the national parklands) to go for a hike. Or a walk. Depends on how you look at it.

We started off strong -- had a nice mimosa breakfast, loaded up a backpack with beers, and set off for the trail! According to the map it was only like a mile, maaaaybe a mile and a half away. We could totally walk there, do the 2 mile trail around the woods, then walk home. Easy! Aside from the fact there are no sidewalks in the woods and we were walking literally down the middle of the road (CAR! *scatter*), getting weird looks from all the locals, everything seemed great. We did lose a party member about 150 yards from our front door, but hiking isn't really her thing, so we pushed on!

Fast forward an hour: we still hadn't reached the trail head. So much for maps.We also hadn't counted on the fact we were walking up a mountain. Slowly. Walking. So slowly.

We did eventually find the trail head, but at that point we were Done. And we still had to make it back. And the trail was closed! Regardless, we figured we were There so we should at least set foot on the trail -- we walked it about a tenth of a mile, climbing over felled trees and down a creek bed (maybe the trail blockade was right?) and actually ended up running into the Appalachian Trail. We took photos, someone explained to me at length that people actually do walk the trail for weeks at a time, setting up their tent wherever (why would you do this?). Like, on the side of the trail. Or in the middle of the trail. Am I the only one that thinks that's weird? What if there are other people and you're all camped out in the middle of everything, takin up all the space? How rude.

After we found the App Trail we turned around and booked it home so we'd make it there before dark. We made it, only to find out that we didn't have any electricity. So we ate chips and salsa on the patio until it came back and we could check on the crock pots. Not a bad day.

We mapped our walk when we got home and discovered it was actually over 2 miles from our cabin to the trail head, give or take. Plus whatever off-roading we did on the trail. And it was nearly 1000 vertical feet. No wonder we were tired!

Blogilates - Abs/Cardio

Yesterday was a rainy, disgusting fail. Didn't get up early to do my abs like I promised myself, didn't work out after work since I was full of sore and crabbiness. But, some days you just need a rest, right? Right.

But today was infinitely better - I worked from home! I love working from home - it lets me get so much more done over the course of my day. Since a lot of my job involves solving other people's immediate problems, if there's a period where there aren't any problems I don't have much to do. When this happens in the office, I stare out the window or try to stealthily check Facebook (or update this blog...). When it happens while I'm at home, I Get Shit Done. Laundry, dishes, dog-walking, post-office-ing, and working out! Today I decided that whenever I got bored, I would do one Blogilates video. By the end of the day, I had managed to do like 6 of them. Saved me the time/effort of actually going to the gym and meant I made it to the bar before the Bears game started. Horray!

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back.

Yesterday: Does flipcup count? It's kind of like wall-sitting...

Environment: Indoors. Dog gets really excited every time I get up because he thinks we're going outside. Sorry dog! It's monsooning!

Workout
Warmup: none
Equipment: none
Work Time: ~45:00

Blogilates - Spring Fling 2: Fat Loss! [10:00]
Blogilates - Abs All Night [5:00]
Blogilates - Corset Workout [10:00]
Blogilates - Intense Ab Workout [10:00]

Blogilates - 100 Burpee Burnout [10:00]

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total in-Gym Time: 0:00

Day After
Sore Level [1-5]:4
Sore Areas: Traps/neck, lower back

Comments
Ok, so 5, not 6, but still a good workout! Although I meant to do more - I was aiming for one an hour. Stupid work got in the way. Those burpees were especially hard - I have a blister on my hand from  my hardwood floors! And today I'm super sore, maybe the intense cardio death workout I had planned for today will have to change...

Blogilates - Upper Body

I spent a solid two hours explaining to my sister about how surprisingly effective Pilates is as a workout while we were drinking last week, so I've got to continue putting my muscles where my mouth is. I've decided that if I manage to work out 5 times a week, I can do upper body one day, lower another, cardio twice (maybe with toning!), and maaaaaaybe a plyometrics workout. Abs I'm going to try and fit in whenever I have cardio days, because those need the most work. Well, abs and triceps. And whatever the areas around the bra band are. And... probably some other stuff. More cardio!

Originally I had planned to do some lower body lifting today, but I'm sorer that I thought from yesterday's extravaganza so I'm switching lower and upper body days.

Pre

Energy Level [1-5]: 2

Sore Areas: Hamstrings/Quads

Yesterday: Bike + Tone

Environment: Indoors. Barefoot! Need to vacuum again. Gross.

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~45:00

Blogilates - Bikini Blaster 7: Back & Shoulders
Blogilates - Arms on Fire
Blogilates - Never Ever Getting Back Together
Blogilates - Primadonna Pushup Challenge

Blogilates - Backless Dress Workout

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total in-Gym Time: 0:00

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

Comments
This was my attempt at getting through the workout regime for Oct 10, but I got to the primadonna challenge and it was like NOPE, NOT GOING TO HAPPEN. So I subbed in the backless dress w.o. instead, which is super easy and one of my favorites. Still makes you burn though!

Again, I didn't get in an ab work today. Fail whale! I need to fit that in since I haven't done it in for-ev-er. Tomorrow it shall be done! Even if I have to do it in the morning. Ick.

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.