ZCUT #4

I was invited to play in a soccer game later today, but as a goalkeeper, so there's not a lot of exercise involved. I'm doing it as a favor to a friend as their usual keeper is out of town and I couldn't help them out last week. Since I already skipped a workout yesterday to run errands, I'd rather not lose this entire day, exercise-wise, too; I'm going to take the pup to the park and throw down a quick tabatta-style workout. This workout is from ZuzukaLight and her ZCUT Power Cardio series, and since I want to record my scores I'm going to refrain from mentioning which exercises I was doing out of respect for Zuzuka's finished project. Don't want to give everything away!

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Errand running - no exercise

Environment: Outdoors - not too hot!

Workout
Warmup: None
Equipment: None
Work Time: 45:00

ZCUT #4 : Tabbata Challenge

Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
6	6	6	5	6	6
17	16	15	15	16	16
11	10	10	10	9	10
10	10	9	10	10	9
16	15	15	15	16	15

[numbers are approximate as I didn't have a pen to write them down]


+ 50:00 Indoor Soccer

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

Day After
Sore Level [1-5]: 4.5
Sore Areas: Legs, Lower Back, Feet

Comments
Well, I definitely did not end up playing goalie, and now I am full of hurting. Whew. Not only did I not stand around as I was expecting, but it also turned out to be an indoor game, not outdoor, which means I spent 50 minutes running all-out for 3 minutes at a time... exhausting! And of course I haven't worn my cleats in a Good Long While (like... a year), so I have some lovely blisters to complement my dead leg muscles. But I did score the winning goal! Worth it.

ZCUT #7 + Total Body Kettlebell + 15:00 Stairs

I finally have some more time this week to get to the gym! It's been a busy few days -- after a strong start to the week I took of Wednesday as my rest day, only to have my best intentions corrupted Thursday when boyfriend and I decided to get in on the NCAA March Madness excitements and watch some games at a bar. Luckily, all was not completely lost -- on Wednesday I did take the dog for a 2 mile walk, and yesterday I managed to fit in ZCUT #1 before heading to the bar. It's supposed to be a stand-alone workout, right? So I can kind of pretend I did something good for me? Because going to the bar and eating a mountain of nachos? ...err....

Anyway, to make up for it I plan on hitting the gym hard today, and hopefully Saturday too! In addition to today's ZCUT workout I'm also going to add in a kettlebell workout from Pumps & Iron that I've been anxious to try. I don't have a ton of experience with kettlebells, due entirely to the fact that up until about 3 months ago my gym kept them in one of the offices. What am I supposed to do with that? Can I just walk in and take one? Are they only for special trainer peoples? Is there some sort of test? I'm so confused! But then they moved them out into the open and I've been using them occasionally. Always nice to have extra options, right? Right!

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Minor amounts of jumping. Nachos.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Kettlebells - 25lb, 15lb
Work Time: 45:00

ZCUT #7 - 10:00 circuit

Exercise Name	Set 1: Reps	Set 2: Reps	Set 3: Reps
Sumo/Regular Squat Jump	10	10	10
Side-to-Side Hops	60	60	50
Burpee + Roll + Knee Tuck	4	4	4
Mountain Climbers	60	58	50
High/Low Planks	10	10	9

[numbers are approximate as I didn't have time to write them down]


Kettlebell Workout - Tabatta Style, :20/:10 x 8 each exercise

Exercise Name	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Walking KB Swings - 25lb	11	11	11	11	10	10	11	11
Figures 8's - 25lb	15	15	15	15	15	15	15	14
Windmills - 15lb	6 [R]	7 [L]	6 [R]	7 [L]	7 [R]	7 [L]	6 [R]	7 [L]
V-up + Russian Twist - 15 lb	4	4	4	4	4	4	4	4
High Pull	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]

[numbers are approximate as I didn't have time the energy to write them down]

Stairs

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	18 [91]	~30
4:01 - 5:00	20 [101]	~40
5:01 - 15:00	repeat 0:00 - 5:00 x2	~80 ~120
Total: 15:00	80 steps/min [avg]	121

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 75:00

Day After
Sore Level [1-5]: 4
Sore Areas: Upper back, Quads

Comments
That was a beast and it was awesome! Definitely going to be trying this workout again. I'm mostly feeling it in my upper/mid back muscles, and a bit in the shoulders/quads. Funny story - after I was done with everything and stretching one of the gym trainers came by to introduce himself. He said he was the kettlebell trainer of the gym and invited me to enroll in his upcoming 8-week class session. In his words 'you should try Saturdays - it's the beginners class and we focus mainly on form.' So basically, someone who knows what they're doing called me out on the fact I have no clue. Awesome, thanks Anthony!

15:00 Abs

I had Plans to go to the gym today, I really did. Game show night didn't start until 8:30, giving me at least an hour to work with. But, as it does, life got a bit in the way. The fact there was nothing cooked in the house to eat and I'd already eaten Chopt for two meals, combined with the fact my quads are KILLING me aaaaaand I kind of lost all motivation. I cooked vegibles instead of working out, so sue me. My other option was to work out and eat a quesadilla at the bar. So it was probably a draw either way, but now I have food for tomorrow too!

I did manage to slip in a 15:00 ab workout courtesy of Pumps and Iron. Goes like this: there are 3 sections, each section has 3 exercises. Do each exercise in a section for 30 seconds, repeat 3 times, then rest 30 seconds before moving on to the next section. Again, each exercise, 30 seconds, 3 times through, rest 30 seconds. Finish the last section in the same manner, collapse. Cook dinner.

Pre

Energy Level [1-5]: 3

Sore Areas: QUADS. Dying slowly.

Yesterday: Intense lifting + biking HIIT

Environment: indoors, at home - there's a rug!

Workout
Equipment: None!
Work Time: 14:30

Time	Exercise 1 [:30 sec]	Exercise 2 [:30 sec]	Exercise 3 [:30 sec]
0:00 - 1:30	Windshield Wipers	Bicycle Crunches	Boat Pose
1:31 - 4:30	Repeat 0:00 - 1:30 x2
4:31 - 5:00	Rest
5:01 - 6:30	Side Plank Lifts R	Side Plank Lifts L	Elbow Plank
6:31 - 9:30	Repeat 5:01 - 6:30 x2
9:31 - 10:00	Rest
10:01 - 11:30	Reptile Plank	Crunch Pulses	Leg Hover
11:31 - 14:30	Repeat 10:01 - 14:30 x2

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 15:00

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

Comments
While I was completely feeling the burn while I was going through this workout, I was disappointed in the lack of soreness the following day. Must not have been trying hard enough. Good thing there's PLENTY of room for improvement in my boat pose, because that shit is hard. Mostly it wears out my hip flexors, which probably means I'm doing it wrong. Must investigate.

Quads still hurting Thursday from lifting Tuesday. Must remember to reuse that workout at a future date, because it's clearly a killer!

15:00 Upper Body Lift + 35:00 Run

So I'm trying a new thing, we'll see if it sticks. *If* I have the time (and some days that's a pretty big if), I'm going to try and sneak in 10-15 minute muscle-specific lifting sessions before my cardio workouts. Arms or abs, most likely. Maybe back.

The reason I'm trying this new thing is because I feel like, by and large, my cardio routines stress my legs -- running, biking, climbing stairs? All mostly leg-centric activities. Rowing is the only one that I feel hits a few other major muscle groups, but I can't do that every day or I'll get bored (plus, there's this one guy at the gym that just OWNS the rowing machine. For two hour stretches. Just KILLS IT. Rowing and rowing above his head and rowing with one arm and rowing and twisting and rowing in ways I'm pretty sure that machine is not meant to be rowed. AND he does it all in khaki cargo shorts and sandals! Not, like, flip flops, obviously, but those outdoorsy ones you'd get from REI that are like hiking boots with holes in them. You know, they're made of leather and have a real sole and... no? Well, regardless, not what I'd consider an athletic shoe. He scares me and I'm not embarrassed to admit that I plan my rowing workouts to avoid the times he's doin' his thing -- usually Tuesdays and Thursdays. Never Fridays. Yes, I know the general workout schedules of my fellow gym patrons. Don't judge.).

Also, while I fully intend to keep my full-body sessions because they are a most excellent workout, I'm not entirely convinced I'm going to get MObama arms by doing 10 pushups twice a week. Call me crazy. And since it seems everyone and their trainer has 15 minute workouts, I'm jumping on the bandwagon. Today it's arms. (Tomorrow, the world!).

I will not hesitate to ax this entire endeavor if I find I'm starting to spend 2 hours at the gym at a time. Definite deal-breaker. I'm a 60, 75 minute max kind of girl, and I don't see that changing any time soon.

Arm workout from Women's Health.

Pre

Energy Level [1-5]: 3

Sore Areas: Hamstrings. The oblique on the right side (?)

Yesterday: Beer, 2.5 mile walk.

Environment: Indoors

Workout
Equipment: dumbbells - 10lb
Work Time: 50:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing V-Raise	15 - 10lbs	15	15
Shoulder Press	15 - 10lbs	15	15
Rotating Tricep Kickback	15/side - 10lbs	15	15
Pike Walk + Pushup	8	8	8
Airplane Extensions	15	15	15
Crescent Lunge + Row	15/side - 10lbs	15	15
T-Pushup	5/side	5/side	5/side
Total time	7:30 [x2]	6:00	7:00

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

Cardio Workout:
Equipment: Incline Treadmill
Speed: 3.0 MPH

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	.3
3:01 - 9:00	9.5 [1:00] 6.0 [1:00] x3	3.0	1.04
9:01 - 10:00	3.5	3.0
10:01 - 11:00	6.0	3.0
11:01 - 15:00	9.5 [1:00] 6.0 [1:00] x2	3.0	1.7
15:01 - 16:00	3.5	3.0
16:01 - 20:00	6.0 [1:00] 9.5 [1:00] x2	3.0	2.26
20:01 - 21:00	3.5	3.0
21:01 - 23:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	3.0
23:01 - 26:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
26:01 - 29:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
29:01 - 30:00	5.0 backwards [1:00]	4.0	3.02
30:01 - 31:00	3.5	3.0
31:01 - 35:00	10.0 [:20] rest [:10] x8	3.0	3.75
Total: 35:00			3.75

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 80:00

Day After
Sore Level [1-5]: 3
Sore Areas: quads, hamstrings, triceps


Comments
Such a great workout! I even had the energy to fit in an extra round of intervals (originally only planned for the 2 sets). I figured I had the time, and since I was most definitely going to be consuming oversized portions of pasta and cake for dinner, I should probably take the extra 5 minutes. I was surprised that I actually felt the fatigue in my arms while on the treadmill after doing that quick lift. Definitely going to try and fit things like that in more often. Body is super tired today, so I will likely skip the gym. Wine and puppy snuggles sound like a much better plan.