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

CXWORX + Body Pump

STILL not feeling the workout love this week. What gives? All I want to do is go home and curl up with a book. Unfortunately, that's not going to make my abs any prettier, no matter how many veggies I eat. Sigh. I can't wait to get out of this slump. Thankfully my gym offers other people that are completely willing to kick my ass for me; off to BodyPump...

Apparently I had plans to keep track of my weights and 'go regularly', but that hasn't happened. But I'll still post them here, since I believe I changed them a bit as compared to last time. 

Pre

Energy Level [1-5]: 2

Sore Areas: Enh.

Yesterday: No exercise. Beer drinking.

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	no
Legs/Gluts	4 x 5kg = 20kg	Increase
Chest	2 x ( 5kg + 2.5kg) = 15 kg	no
Back/Hamstrings	2 x (5kg + 2.5 kg +1kg) = 17 kg	Increase
Biceps	2 x (2.5 kg +1kg) = 7 kg	Increase
Shoulders	2 x 5kg = 10 kg	no

Post
Energy Level [1-5]: 4
Stretch Time: 5:00
Total in-Gym Time: 2:00:00

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


Comments
Actually felt better after my workout - yay! Funny how that sometimes happens. Sometimes being the operative word. I know everyone's always like 'exercise is so good for your mood all the time yay!' but honestly, if it isn't a good workout, it isn't going to make me feel better. See: Monday's failure.

I also had a mini epiphany today. See, I always berate myself because I put weights on the bar that I can do no problem outside class, but then during class I'm lifting them and DYING. It's most noticeable during the bicep track -- I usually toss on the 5kg plates and try to power though, with running commentary in my brain along the lines of "5 kg per side, that's like 11 pounds per arm.  YOU CAN LIFT 11 POUNDS YOU WIMP. WHY ARE YOU DYING ALREADY? WE JUST STARTED! 11 POUNDS!!". And then today the instructor made an offhand comment about how excited he was about the brand-new weight set the gym just got in for the class and how the new bars might be a bit heavier than the old bars, and it hit me: THE BARS HAVE WEIGHT TOO. I don't know exactly how much, but they are solid metal so I wouldn't be surprised to learn its in the realm of 10 pounds or so. Which means my 11 pounds? Not 11 pounds! Probably more like 15 pounds! Which I have less trouble admitting will kick my ass after a minute of solid curling. Horray! As a result of my epiphany I downgraded the weight on the bar, and lo and behold I made it all the way through the bicep track. Who'da thunk it. So now my goal is to work back up to using the 5kg plates (and beyond)!

CXWORX + Body Pump

Took a day off from the gym yesterday to go to trivia -- I'd feel guilty, but we won! Clearly there are no regrets with that. However it did result in an unpleasant surprise on the scale this morning, so it's back to the grindstone today.

Another workout I've pulled from the Women's Health 'Big Book of 15 Minute Workouts' - this time their 'Bikini Body Workout 1', but with some tweaks. They want me to do a move that involves a pushup on a barbell, then rolling it forward, then back in, then repeating the pushup, etc. etc. I'm switching it out, not because I don't think I can do it, but because the barbells we have at our gym have fixed weights. I'm sure there are arm-sized free weight bars that you lock plates on to somewhere around, but all the ones I've seen are in the class studio and I'm not entirely sure I'm allowed to take things out of there for use elsewhere... so I shall improvise!

Boyfriend kindly offered to play with Dog last night, so I took the opportunity to spend a little more time at the gym that I usually do. Did 13 minutes on the rowing machine because that's all I had time for, but then took a pair of classes back-to-back. The first was a 30 minute core workout called 'CXWORX' and then an hour of BodyPump. I do take BodyPump on a fairly regular-ish basis, so I'm going to go ahead and keep track of my weights so I can try and figure out if I'm improving or if I need to add/subtract plates.

Pre

Energy Level [1-5]: 3

Sore Areas: Hamstrings

Yesterday: Alcohol,  No Exercise :(

Environment: Indoors. Cool via giant noisy fans.

Workout
Warmup: repeat minutes 3:00 - 6:00 until 13:00 are up

Minutes	min/500m	Distance Traveled
0:00 - 2:59	2:30	~ 600m
3:00 - 3:59	2:00-	~250m
4:00 - 4:59	~ 2:40	~190m
5:00 - 5:59	~ 2:15	~217m
Total: 0:00-15:00	2:19-	2850m

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	no
Legs/Gluts	4 x 5kg + 2 x 1kg = 22kg	no
Chest	2 x ( 5kg + 1kg) = 12 kg	no
Back/Hamstrings	2 x (5kg + 2.5 kg +1kg) = 17 kg	Increase
Biceps	2 x 5kg = 10 kg	no
Triceps	2 x 5kg = 10 kg	no
Shoulders	2 x 5kg = 10 kg	no

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

Day After
Sore Level [1-5]: 1
Sore Areas: Chest, Triceps


Comments
I like body pump, but it definitely has the flow of making you feel like you're going to die while you're doing the exercises, but then 5 minutes after the class ends you're kind of like 'huh, I could probably do that again right now.' At least, that's what you think until you try to do a pushup and fall on your face. It's a sneaky little workout...

And a fun fact I learned from the instructor: in a typical 60-minute BodyPump class you do about 800 reps -- that's about 1 rep every 5 seconds! This was technically a 45-minute 'express' class, but apparently we still got in around 650 reps. Not too shabby...