20:00 Jump Rope + 20:00 Row

Last day to kill it before the wedding! Still trying to focus on my upper body/upper back, since everything else will be under the dress (abs? unnecessary!). I'm working out way earlier than usual today since I took the day off and I have a nail appointment at 11, so hopefully it won't have too much of an adverse effect. I never know what to eat when I work out first thing since I know I need something, but if I eat too much I feel weighed down. Think I'm gonna go with toast (I love toast!).

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Kind of a failed total body lift

Environment: indoors

Workout
Equipment: Jump Rope, Rowing Machine
Work Time: 40:00

Jump Rope

Minutes	Jump Type	Speed
0:00 - 5:00	two-foot jump	Moderate
5:01 - 6:00	high knees	Moderate
6:01 - 7:00	butt kicks	Moderate
7:01 - 8:00	in-out 'jacks'	Moderate
8:01 - 9:00	side/side jumps	Moderate
9:01 - 10:00	two-foot jump	Fast
10:01 - 20:00	repeat 5:01 - 10:00 x2	Increased Every Round

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:13
5:01 - 6:00	2:00
6:01 - 6:30	1:50	1435
6:31 - 19:30	Repeat 0:00 - 6:30 x2	2875 4325
19:30 - 21:00	3:00	4500
Total: 26:00		4500

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lifts
1:00 - 1:50	Side Plank + Toe Touches (R)
2:00 - 2:50	Plank + Leg Lifts
3:00 - 3:50	Side Plank + Toe Touches (L)
4:00 - 4:50	Plank + Knee-to-Elbows

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 70:00

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

Comments

26:00 Bike

 
Superbowl Snackadium 2013: CRUSHED IT! It turned out so well! It took almost 2 straight days of prepping, cooking, and building and a lot of help from my 'sous-chef' but it got done, and it was glorious. The only thing that fell off the menu were the sweet potato bites, which is disappointing to me but I don't think anyone else noticed.

As always, now that I've had my fun it's time to get back to work. Even more so since the Superbowl is just kicking off (hah) 2 weeks of debauchery for me -- two reservations at fancy restaurants, beer-lympics, boyfriend's birthday tequila brunch, Valentine's dinner AND a long weekend bachlorette party in New Orleans, in addition to the regular occurrence of Wednesday night trivia. Going to have to get creative to fit in workouts in the near future, because not working out is definitely not an option. I might have to *gasp* get up early... gross...

Tonight marks the beginning of Restaurant Week around these parts, which is a 2-week time span where a lot of the nicer restaurants offer a $35 fixed-price menu. I've always managed to miss it in the past, so I'm excited that I'm actually going to get to experience it this time around. Twice, no less! But 8:30 reservations mean I only have a bit of time to devote to the gym, so tonight I'm just going to hit the stationary bike for awhile. I'll be better tomorrow, promise!

Pre

Energy Level [1-5]: 3

Sore Areas: None

Yesterday: Superbowl Sunday!

Environment: indoors

Workout
Equipment: Stationary Bike
Work Time: 26:00

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	75
3:01 - 5:00	85
5:01 - 6:00	95
6:01 - 6:30	110+
6:31 - 26:00	Repeat 0:00 - 6:30 x3
Total: 26:00	~85 [avg]	7.8

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank + Leg Lift
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Plank

Post
Energy Level [1-5]: 3
Stretch Time: 2:00
Total Time: 50:00

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

Comments
For some reason, I didn't feel like I got in that "good" of a workout with this. I've done it before and felt accomplished, and my legs were definitely burning, but I didn't get my usual satisfaction from it. Maybe because I know it's kind of a wimpy effort in the face of the decadance looming? Like, oh, great, you did 20 minutes on a bike, congrats! Now you're going to eat three pounds of butter because Jose Andres tells you to. ALL YOUR EFFORT WAS FOR NAUGHT. MUHAHAHAHAHA! Sigh. Disappointing. Well, tomorrow I'll kill it. Hopefully...

Total Body Lift

First lifting session of the new year! Might be a disaster -- still really hurting from whatever injury I gave myself last week. But I'm going to try anyway, with a backup workout in my pocket if necessary.

I've done this workout before, but for the record it's from Women's Health's 'Big Book of 15 Minute Workouts' - titled 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Pain under left shoulderblade.

Yesterday: Beer. No workout.

Environment: Indoors.Relatively warm, for January!

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: BOSU, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 15:00?

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl One Leg Squat + Bicep Curl	15/leg - 12 lbs 12/leg - 15lbs	12/leg - 15lbs	15/leg - 15lbs Curls on alt. squats [15 curls total]
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	10/side - 15lbs [only 17 presses]	20/side - 15lbs Press on alt. squats [20 total]
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs 10 lbs	15/side - 10lbs	15/side - 10lbs
Plank + Front Raise	15/side [alt] - 5 lbs	15/side - 5lbs	15/side - 5lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	12/side - 12lbs	15/side - 12lbs
Stability Ball Crunch + Punch	15/side [alt] - 5 lbs	16 - 5lbs	16 - 5lbs
Time to Complete	15:00	?	?

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	Straight Arm Plank + Leg Raise
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Straight Arm Plank
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

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

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

Comments
Looks like my gym got rid of the hex dumbbells -- so disappointed! My shoulders notice a big different between 10 and 15 pounds, let me tell you. So I had to alter reps a little bit, combined with the fact I couldn't find a few of the other accessories I needed (BOSU ball, where have you gone?), and my workout was a little different that I originally planned. I didn't quite make all of my sets as I wanted, but it was a decent effort for the first lift in a few weeks. Woke up sore the next day -- stairs were a challenge! Also have to remember to write down times so I know how long these things take.

26:00 Row + My Triumphant Return

Well, it's been one hell of a few weeks. Had a fairly successful move over Labor Day weekend -- if the current state of shambles the house is still in today counts as 'successful'. Ran my fall triathlon just over a week ago -- set a personal best time! 3 hours and 3 minutes (and some seconds. Probably). I compared my splits this year against years past and found that most of my time gains were during the transitions and not actually during the swim/bike/run, but I'll take what I can get. Considering that my 'prep' the week and a half before the race consisted of exercising once (one time. 1. uno. In 2 weeks. Might be some sort of personal anti-record) and eating nothing but take-out because all my food/cooking implements were still boxed up, I'm pretty pleased. And boyfriend even finished without drowning! Took him about 4 hours, but he's using it as an 'unfit' baseline. He promises to do better next time.

I took a week to recover -- spent an hour leisurely biking at the gym last Wednesday and went for a very short run last Thursday to work out some of the kinks, but that was about it. This week I'm back at it full-force.

Because I don't really have anything to train for anymore, I'm likely going to change up my workouts more. Dog still enjoys our runs, but I might lift more weights than I was. Perhaps take a class or two, even if I'm not wholly convinced they're burning any of ze calories.

Today I'm going to keep it short because Boyfriend and I have decided to tackle the last few (many) boxes taking up space in the living room today. Rowing machine + some ab work because my core desperately needs some attention.

Pre

Energy Level [1-5]: 4

Sore Areas: none

Yesterday: Wedding -- wine, beer, cake, chocolate, etc. etc.

Environment: Indoors - finally fall!

Workout
Equipment: rowing machine
Work Time: 31:00
Level: 8

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30
3:00 - 5:00	~2:15
5:00 - 6:00	~2:00
6:00 - 6:30	1:50-	+ 0 = 1490
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	+ 1450 = 2940
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	+ 1490 = 4430
19:30 - 22:30	~2:30
22:30 - 24:30	~2:15
24:30 - 25:30	~2:00
25:30 - 26:00	1:50-	+ 1420 = 5850

Core:

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Spider Pushups [x16]

Post
Energy Level [1-5]: 4
Stretch Time:8:00
Total Time: 60:00

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

Comments
A good first step to get back on the bandwagon! A little sore, but that's to be expected since I haven't done much recently. Plus I don't think sitting at my desk for hours at a time is doing me any favors -- need to look up ways to fix that...

Spartacus Workout

I apologize that this workout has monopolized my lifting routine for the past few weeks. Things have just been crazy busy so I don't have a lot of time to devote to lifting, but with the race looming I don't want to skimp out on things either. After moving finishes this weekend, and the tri next weekend, I should get back to mixing things up again. Expect more 15-minute workouts and maybe more jump roping. Until then... here's the usual. I've upped my goals for a few of the exercises -- here's to hoping I'm stronger than I was when I started!

Workout
Equipment: dumbbell: 30lb [x1], 15 lb, 12 lb [hex]; 18lb medicine ball
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Plie Goblet Squat	20 - 30lbs [DB]	22 - 25lbs	24 - 25lbs
Mountain Climber	110
Single Arm DB Swing	15/side - 18lb med. ball
T-pushup	12 - 12lbs [hex DB]
Split Jumps	52
DB Row	35 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	13/side - 15lbs [DB]
Standing Oblique 'Crunch'	12/side - 8lb med. ball
Explosive Overhead Press	22 - 15lbs [DB]

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

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Half-Laying Leg Circles

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

Comments

Spartacus Workout

I didn't end up swimming yesterday as planned -- the pool doesn't open until 7:30 on Tuesdays and I didn't feel like wasting that much time waiting around. So instead I did my new favorite lifting routine: Spartacus!

I'm *still* trying to find a good twisting lunge replacement. I just can't get the reps I'm looking for because I take 948 years to lunge and come back up. So this week I'm going to try the (very basic) standing oblique crunch -- I'm sure you know the one: you stand, lean as far as you can to one side, then come back up to vertical. Easy!

Workout
Equipment: dumbbell: 25 [x1], 20 [x1], 15 [hex];
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]	20	20	20
Mountain Climber	100	114	112	92
Single Arm DB Swing	15/side - 18lb med. ball	14/side	13/side	13/side
T-pushup	12 - 12lbs [hex DB]	11	10	8
Split Jumps	50	52	53	43
DB Row	30 -15lbs [DB]	39	35	36
DB Side Lunge	10/side - 15lbs [DB]	9/side	9/side	8/side
Plank Row	13/side - 15lbs [DB]	14/side	11/side	10/side
Standing Oblique 'Crunch'	10/side - 8lb med. ball	10/side	10/side	10/side
Explosive Overhead Press	20 - 15lbs [DB]	22	20	20

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

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Half-Laying Leg Circles

Day After
Sore Level [1-5]: 3
Sore Areas: Obliques

Comments
Well those oblique leans might be easy, but apparently they're very effective -- my abs hurt like hell! As far as the workout went -- you might be able to tell that I died sometime mid-third set. Don't know if it was because I haven't done this in awhile or because I forgot to drink enough water, but set 3 was Rough. I found myself considering giving up a lot. Bad news. Next time will be better!

Spartacus Workout

Well, I've been bad this week. Time to pay the price. But, hey, at least I had fun!

So it's very rare that I repeat a workout as often as I've done this one, but I really enjoy it! 30 minutes, in, out,  on my way. I'm going to slightly modify it today -- I'm going to concentrate on making my split jumps deeper, more like lunges, so I'm aiming for fewer of them. I'm also getting rid of the lunge + twist, since I can't seem to do that with anything even remotely approaching speed, in favor of some reverse wood-chops. Same twisting motion, similar leg work, but I might be able to do them faster. We'll see.

Pre

Energy Level [1-5]: 3

Sore Areas: Back? From working, not working out, most likely. Stupid desk job...

Yesterday: Alcohol, no exercise.

Environment: indoor - ? I haven't been outside today.

Workout
Equipment: dumbbell: 25 [x1], 15, 10 [hex]; medicine ball
Work Time: 32:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]
Mountain Climber	100
Single Arm DB Swing	10/side - 15lbs [DB]
T-pushup	10 - 10lbs [hex DB]
Split Jumps	40
DB Row	30 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	10/side - 15lbs [DB]
Reverse Woodchop	12/side - 20lbs [MB]
Explosive Overhead Press	20 - 15lbs [DB]
Swiss Ball Rollout
Swiss Ball Russian Twist
Plank + Opposite Lifts
Prone Cobra
T-Plank L
T-Plank R

*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: 55:00


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

Comments
I got to the gym and opted to change this workout slightly. Instead of doing 3 sets of the lifts and one set of abs, I added the 6 minutes of abs to the bottom of the workout and did 2 sets of 16 minute intervals. I was kind of in a hurry, and for some reason 2 sets of 16 minutes seemed like a better idea than 3 sets of 10 minutes + 6 additional minutes. Those 4 minutes I saved really helped... probably...

Spartacus Workout

Very little post-vacation progress, according to the scale this morning. That's super disappointing, so I'm making an extra effort this week to be good. Trying hard to stay away from the chocolate. More veggies in my life.

Since this workout last week was the hardest thing I've done in a good long time, I thought I'd revisit it again now that I've recovered (barely). Going to tweak a few of the weights and reps to more manageable numbers -- we'll see how it goes. I'll remember to stretch this time around and maybe tomorrow I'll actually be able to stretch my legs.

Pre

Energy Level [1-5]: 3

Sore Areas: None, really

Yesterday: No Alcohol! Cardio!

Environment: indoor - hot

Workout
Equipment: dumbbell: 25 [x1], 20,* 15, 10 [hex]
Work Time: 30:00

* Edit: Didn't have any 20lb weights available, so I improved!

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]	21	21	21
Mountain Climber	100	104	106	90
Single Arm DB Swing	10/side - 15lbs [DB]	7/side	7/side	7/side
T-pushup	10 - 10lbs [hex DB]	10	11	10
Split Jumps	42	52	50	45
DB Row	20 - 20lbs [DB] 30 -15lbs [DB]	33	31	31
DB Side Lunge	10/side - 15lbs [DB]	9/side	8/side	10/side
Plank Row	10/side - 15lbs [DB]	11/side	11/side	11/side
DB Lunge + Twist	10/side - 20lbs [DB] 12/side - 15lbs [DB]	8/side	8/side	6/side
Explosive Overhead Press	20 - 15lbs [DB]	23	20	21

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

Ab bonus!

Minutes	Exercise
0:00 - 0:50	45° Laying Scissor Lifts
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Laying Leg Circles
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4!
Stretch Time:  15:00
Total Time:70:00

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

Comments
Much better this time around! I felt like I worked my arms more, which was nice, and I hit more of my goals or beat them by only a smidge, which means I found better weights. Still having troubles with the lunges though -- seems like regardless of what the weight it, I just do them slowly. Sigh. I'll have to focus on them -- I'd like to at *least* be able to get to 10 on a side in 50 seconds. Two and a half seconds per lunge doesn't seem outrageously fast...

And my legs weren't nearly as useless the day after. Win!

20:00 Row, 20:00 Bike

Since Friday was such a g-d disaster, Boyfriend and I made it a point to go to the gym on Saturday. It was part of our Old-School-esque 'lovey little Saturday'. We went to the gym, and the farmers market, and PetSmart and the epic beer/wine store, AND we saw a movie. It was a very busy, yet fairly unhurried day. Very rare. And we accomplished everything on our to-do list!

I decided to do an intense cardio routine. A pair of extended Women's Health inspired HITT routines, one on the rower and one on the bike.

Pre

Energy Level [1-5]: 5!

Sore Areas: Shoulders

Yesterday: No Alcohol! A disaster of a lifting session...

Environment: Indoors - pleasantly cool

Workout
'Warmup': Biked 2.1 miles to the gym
Equipment: rowing machine, bike
Work Time: 42:30
Program: Manual 
Level: rower - 8; bike - 14

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m]
0:00 - 3:00	~2:30
3:00 - 5:00	~2:15
5:00 - 6:00	~2:00
6:00 - 6:30	1:50-	1430
6:30 - 9:30	~2:30
9:30 - 11:30	~2:15
11:30 - 12:30	~2:00
12:30 - 13:00	1:50-	2430
13:00 - 16:00	~2:30
16:00 - 18:00	~2:15
18:00 - 19:00	~2:00
19:00 - 19:30	1:50-	4250
19:30 - 20:45	~2:30	4500

Bike:

Minutes	Intensity [RPM]	Distance Traveled [mi]
0:00 - 3:00	70
3:00 - 5:00	85
5:00 - 6:00	100
6:00 - 6:30	110+	1.92
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	5.84
19:30 - 21:45	70	6.25

Bonus! Ab work:

Minutes	Exercise
0:10 - 1:00 5:10 - 6:00	Straight Arm Plank + Leg Raise
1:10 - 2:00 6:10 - 7:00	T-Plank, R
2:10 - 3:00 7:10 - 8:00	Straight Arm Plank
3:10 - 4:00 8:10 - 9:00	T-Plank, L
4:10 - 5:00 9:10 - 10:00	Reptile Pushups [12]

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

Day After
Sore Level [1-5]: 2
Sore Areas: Legs, Upper Back
Comments
Felt really good to get a good workout in after the disaster that was Friday. I was super energized and maybe did a little to remedy the indulgent week I had. 7 more days till the beach!

30:00 HITT - Plyometrics

Nothing much to say today -- feel pretty good! Gotta stock up on calorie burn today, as tomorrow I'll be going to a Nats game and likely eating/drinking pretty badly. I tell myself I'll get up in the morning and go for a run, but my current record in that regard is something like 0 - 2307462034. I've gotta take the pup to the vet for a few vaccines, so instead of the gym I'll be going to the park with the dog and a ball and jumping up and down for awhile.

Today's workout is taken from BodyRock.TV -- a great fitness website if you can look at it somewhere other than work. Or at work, maybe, if your boss isn't a douchecanoe. Or you have an office or something. Not so good for cube-dwellers like myself. You've been warned? Today's workout can be found here, but I've tripled it (because I have the time to spare) and added some more abs (because I have to be in a bikini in 5 days).

Pre

Energy Level [1-5]: 4

Sore Areas: Upper/lower back.

Yesterday: No Alcohol! Cardio HITT!

Environment: Outdoors - HUMID, HOT

Workout
Equipment: none!
Work Time: 30:00

Minutes	Exercise	# Completed
0:00 - 0:20	Split Lunge Jumps	Rd 1: 24, 23, 23, 25 Rd 2: 25, 26, 25, 24 Rd 3: 18, 24, 25, 30
0:30 - 0:50	Mountain Climbers	Rd 1: 40, 40, 40, 42 Rd 2: 41, 38, 31, 40 Rd 3: 46, 38, 42, 50
1:00 - 4:00	Repeat 0:00 -> 1:00 [x3]
4:10 - 5:00	Plank Butt Squeeze	Rd 1: 27 Rd 2: 30 Rd 3: 32
5:10 - 6:00	T-Plank + Toe Touches [R]	Rd 1: 40 Rd 2: 40 Rd 3: 44
6:10 - 7:00	Plank
7:10 - 8:00	T-Plank + Toe Touches [L]	Rd 1: 42 Rd 2: 46 Rd 3: 42
8:10 - 9:00	Reptile Pushups	Rd 1: 14 Rd 2: 0 [walked home] Rd 3: 20 [regular]
9:01 -10:00	Rest
10:01 - 30:00	Repeat 0:00 -> 10:00 [x2]

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 45:00

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

Comments
I can't decide if counting is a good thing for this workout. On the one hand, I know whether I'm going faster or slower than my 'average'. On the other, I hit whatever number happens to be 'normal' for that exercise and I probably give up a little bit. I guess next time I'll have to readjust what I feel is my average number of reps...

Also I should remember to hit the park before dusk. Too many bugs for my general happiness...

Total Body Lift

Slowly getting over the travel sluggishness - a full night's sleep always helps. Today's goal is to workout then get back into the kitchen -- as much as I love restaurants and frozen pizza, I'm anxious to refill my fridge with leftovers!

Today's workout is one I took from Women's Health -- specifically from their 'Big Book of 15 Minute Workouts'. Maybe I'm slow, but none of their lifting sets has ever taken me 15 minutes. Too much weight, perhaps? Or maybe I'm just lazy? Regardless, I have a vague recollection of this particular workout being a hamstring killer, but we'll see how I feel in the morning. This is the 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper Back

Yesterday: No Alcohol! Cardio.

Environment: Indoors. HUMID.

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: box, BOSU, stability ball, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 40:30

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl	15/leg - 12 lbs	15/leg - 12 lbs	15/leg - 12 lbs
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	15/side - 15 lbs	13/side - 15 lbs
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs	15/side - 12 lbs	12/side - 12 lbs
Plank + Front Raise	15/side [alt] - 8 lbs	12/side - 8 lbs	11/side - 8 lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	15/side - 14 lbs	15/side - 14 lbs
Stability Ball Crunch + Punch	10/side [alt] - 8 lbs	12/side - 8 lbs	10/side - 8 lbs
Time to Complete	15:00	15:30	20:00

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	Straight Arm Plank + Leg Raise
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Straight Arm Plank
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total in-Gym Time: 1:05:00

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

Comments
Full disclosure -- it may look like I exceeded my goals for those lunges, but I was actually aiming to do 15 on each side because I can't read my own handwriting. So in my brain its a yellow box.

Also: I have no idea how anyone expects to get that done in 15 minutes. They must be using 3 pound weights. Which, from the pictures I'm looking at, is probably true. I also think this workout has too many accessories -- ball, bosu, box, dumbbells AND medicine ball? This is why I don't do Pilates...