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

Total Body Tone + HIIT

Going for a little-bit-of-everything style workout, not too heavy on the lower body effort since I ran yesterday, but hard enough to hold me through since tomorrow I won't have time to hit the gym. I've combined the total-body Surfer's Paradise workout from the girls at ToneItUp with the Hall of Fame HIIT-style workout from Blogilates.

Pre

Energy Level [1-5]: 3

Sore Areas: Knees

Yesterday: Distance Run

Environment: Indoors, not too hot!

Workout
Equipment: Dumbbells [10 lbs], Barbell [40 lbs]
Work Time: 60:00
Program:
Level:


Surfer's Paradise

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
'Surfer' Burpees	6/side	6/side	6/side
Plie Squat + Bicep Curl	24 - 10lbs	24 - 10lbs	24 - 10lbs
1-Leg Standing Tricep Extension	15/side - 10lbs	15/side - 10lbs	15/side - 10lbs
Kneeling Lean-Backs	15	15	5
Plank	1:00	1:00	1:00
Supermans	30	30	30
Back Extension + Hamstring Curl	20	20	20

Hall of Fame

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Underhand Row	15 - 40lbs	15 - 40lbs	15 - 40lbs
'Hopscotch' 1-Leg Burpees	8/side	8/side	8/side
Rainbow Presses	15 - 40lbs	15 - 40lbs	15 - 40lbs
In-n-Out Floor Touches	1:00	1:00	1:00
1-Leg Bridge	20/side	20/side	20/side
V-Ups	15	15	15
Burpee + Tuck Jump	15	15	15
Calf Raises	20	20	20

*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
My knees do NOT like surfer burpees - I think I'll be replacing them with 180 deg. jump burpees from now on...

Body Pump

Whew... that was a Long Weekend. So many activities, so little time to lead a normal life. There was baseball and bbqs and a bar crawl and a yearly epic party, plus a last-minute going-away boozy brunch for a friend that's moving. I didn't have time (or energy) to put my laundry away, much less slip out for exercise.

So I had a whole hard workout planned for today -- one of my new cardio + toning routines -- but when I got to the gym early enough for BodyPUMP and there weren't a slew of people waiting I changed my mind. It's been awhile since I did any straight-up lifting [meaning - squats, bench press, bicep curls... none of the 3-exercises-in-one lunge-to-lift-to-twsit-to-curl stuff] so it seemed like a good idea.

I should really start factoring back in lifting days - I'm not entirely sure light toning between cardio sessions is really doing anything (or maybe it is! Variety is the spice of life after all). Because the moves tend to be complicated, I need to use the weights sized for the weakest muscle worked. Thus, I end up using 10 pound weights for squats because that move also involves a bicep curl and I can only do so many of those with 20 pound weights, and that 'so many' is not the 20-30 reps called for (it's more like 5. lez be honest).

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: No exercise. Goodbye brunching.

Environment: Indoors.

Workout
Warmup: 7:00 Stationary Bike
Equipment: small barbell, plates: 5kg x4, 2.5kg x2, 1kg x2
Work Time: 60:00

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 2.5 kg = 25kg	no
Chest	2 x ( 5kg + 2.5kg) = 15 kg	no
Back/Hamstrings	2 x (5kg + 2.5 kg +1 kg) = 17 kg	Increase
Triceps	2 x ( 5kg + 1 kg) = 12 kg	no
Biceps	2 x 5 kg = 10 kg	no
Shoulders	2 x 5kg = 10 kg	no

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

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


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)!

Total Body Lift

No workout yesterday -- went to a Nats game instead! The project I'm currently on did a 'social' and they bought us tickets to the game and a picnic dinner. And beer. Lots of beer. Some of it I didn't even have to pay for!So it's back to the gym today. Sigh. I'm going to try to do the workout I meant to do last week before I got distracted by classes.

Whoops... didn't get around to this workout until Friday. Thursday I was bored at work and perusing stubhub when I found tickets in the all-you-can-eat-and-drink box for a reasonable amount. So I bought them! For no particular reason other than it would be fun. Boyfriend was very excited.  Thus my healthy intentions were pushed back another day. C'est la vie!

This one is another workout I've pulled from the Women's Health 'Big Book of 15 Minute Workouts', this time their 'Bikini Body Workout 2', but I've tweaked it a bit to work in my gym - removing the barbell-rolling pushups and replacing them with some different ab work.

I'm also going to try and start finding these exercises online somewhere -- look for links within the workout if you're curious as to what, exactly, constitutes these moves.

Pre

Energy Level [1-5]: 3

Sore Areas: Legs -- no idea why...

Yesterday: Beer x2 No exercise x2.

Environment: Indoors -- hottest day of the year so far...

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: dumbbells - 15lb, 12lb [hex]; box; barbell - 40lb; ab roller stability ball
Work Time: 35:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Squat + Overhead Press	15 - 15lbs	15 - 15lbs	15 - 15lbs
DB Pushup + Row	10/side [alt] - 12lbs [hex]	5/side - 12lbs [with pushups] 5/side - 12 lbs [no pushups]	4/side - 15lbs [with pushups] 6/side - 15lbs [no pushups]
Reverse Lunge + DB Curl	15/side [alt] - 12lbs	15/side - 12lbs [3 sets of 5/side]	15/side - 12lbs [2 sets]
Tricep Dip + Reach	15/side [alt]	5/side [dip + reach] 10 dips x2 sets	8/side [dip + reach] 8 dips x2 sets
Sumo Squat	15 - 40lb [barbell]	15 - 40lb	8 squats + 4 low squats x2 sets
Lunge + Overhead Press	15/side [alt] - 15lbs	12/side - 12lbs [with press] 3/side - 12 lbs [no press]	15/side - 12lbs
Barbell Pushup	12	10	12 [no barbell]
Ab Rolls Stability Ball Mountain Climbers	12 30	30	30
Total time	7:30 [x2]	16:00	19:00

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal
Post
Energy Level [1-5]: 2
Stretch Time: 2:00
Total Time: 1:10:00

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

Comments
Holy hell... I do not recommend drinking heavily two nights in a row and attempting anything resembling a difficult workout. I barely got through this intact. Everything was a disaster -- starting with the fact I couldn't find the ab roller so I had to improves, then I couldn't even get through most of the sets without stopping to rest. I tried to make myself feel better by making the moves that didn't make me want to die harder -- like adding weight to the DB rows because I knew there was no way I'd get through 20 pushups. Then my noble intentions to throw a cardio workout after this one were defenestrated (!) after I failed at pushups. At that point, it was time to cut my losses and hole up at home. I also don't know how I managed to be there over an hour for a 35 minute workout. Sigh. I'll have to retry this workout in the near future to figure out exactly how hard it is, because I'd like to think it won't make me want to cry if I'm anything resembling on top of my game.