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!

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.

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.

Total Body Tone [TIU]

Today's workout is mostly based on ToneItUp's 'Triathlon Training' workout. I'm super bummed I won't be participating in my own yearly triathlon this year due to scheduling nonsense (and expenses), but I can still train like I am, right? Right.

Pre

Energy Level [1-5]: 3

Sore Areas:

Yesterday: 

Environment: 

Workout
Equipment: Dumbbells [15 lbs], Balance Ball
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Squatted Row	15	15	15 [Squat + Overhead Press]	15 [Squat + Overhead Press]
Deadlift + Bicep Curl	15	15	15	15
Balance Ball Chest Press	15	15	15/side [alternating]	15/side [alternating]
Balance Ball Hamstring Curl	15	15	15	15
Balance Ball Plank-Ups	10	10	10	10
Bridge Calf Raises	15	15	15	15
Opposing Leg/Arm Table Crunch	15/side	15/side	15/side	15/side
V-Ups	10	10	10	10
Russian Twists	15/side	15/side	15/side	15/side
Leg Lifts w/Scissor Kick	10	10	10	10
Crunch Pulses	30	30	30	30
Side Plank Reach-Throughs	15	15	15	15
Tricep Dips	15	15	15	15

*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 - Upper Body/Abs

Pre

Energy Level [1-5]: 3

Sore Areas: LEGS! Lower back. Weird direction changing muscles. 

Yesterday: Tabatta/Indoor soccer.

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

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

Blogilates -Plank Workout for Arms & Abs
Blogilates - Bikini Blaster 7: Back & Shoulders
Blogilates - Playa Del Plank
Blogilates - Muffin Top Meltdown

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: Legs, lower back

Comments
Sadly, nothing upper-back or ab-like hurt from this workout, so I'll have to change it up again next time. Legs are still killing me from that game though!

Also I really need to invest in multiple dumbbells - even some of the simpliest moves, when done for 3 minutes nonstop, are impossible with as little as 10 pounds. I'd really like some 7.5 and some 12.5, with 15s for 'heavy' stuff. Any heavier and I should be at the gym.

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...

2 mi. Run + Full Body Pyramid [P&I, TIU]

Having a really hard time trying to make a Plan for today. For the week, actually. Just generally having trouble focusing. Plus I feel like I haven't put in a good week of workouts in a while, and this is my last chance before I go out of town, so I'm feeling guilty I can't get my act together. Oh well, onward!

Pyramid workout is a combination of a Pumps&Iron body-weight pyramid and ToneItUp's Bikini Strap Workout, smushed together and done as a half pyramid.

Pre

Energy Level [1-5]: 4

Sore Areas: Left butt muscle still hurts.

Yesterday: Bike/Lift

Environment: Indoors, raining, muggy

Workout
Equipment: Treadmill, Dumbbells - 15lbs
Work Time: 48:00

Treadmill

Minutes	Speed: MPH	Incline: %	Total Distance (mi)
0:00 - 3:00	6.0	3.0	~ .3
3:00 - 9:03	7.0	3.0	1.0
9:03 - 11:03	7.5	3.0	~ 1.25
11:03 - 16:00	7.5	2.5	~ 1.82
16:00 - 16:55	8.0	2.5	2.0
Total: 17:00	7.1	2.8	2.01

Pyramid Lift

Exercise	Set 1: Reps - Weight	Set 2: Reps - Weight	Set 3: Reps - Weight	Set 4: Reps - Weight	Set 5: Reps - Weight
Burpees + Pushup	10	9	8	7	6
Side V-Sit	10/side	9/side	8/side	7/side	6/side
Lunge + Kick	10/side	9/side	8/side	7/side	6/side
Squat + Side Leg Lift	10/side	9/side	8/side	7/side	6/side
Plank Row	10/side - 15lbs	9/side - 15lbs	8/side - 15lbs	7/side - 15lbs	6/side - 15lbs
Bridge + Chest Fly	10	9	8	7	6
Bridge + Tricep Curl	10	9	8	7	6
Sitting Bicep Curl + Shoulder Press	10	9	8	7	6
Russian Twist	10/side	9/side	8/side	7/side	6/side
Total Time	~7:00	~7:00	~6:00	~6:00	~5:00

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 75:00

Day After
Sore Level [1-5]: 2
Sore Areas:Biceps/Arms

Comments
Not the best workout I've ever had, but far from the worst. I'll take it! I like the idea of a pyramid workout, but I feel like doing one rep of something is stupid, thus the half-pyramid. It's a bit of a cop-out, I guess, but I did do 5 rounds so that helps? Maybe next time I'll start at 12 reps and work my way down. I also feel like I got zero ab work in, so I'll focus on that tomorrow. Hope it stops raining soon...

ZCUT #1 + Total Body Lift [TIU]

Lift section is ToneItUp's Pura Vida and Santorini Bikini workouts piled atop one another.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Warmup: 
Equipment: dumbbells - 10lbs
Work Time: 45:00

ZCUT #1 - total time: 7:08, + 10 burpees = 8:10

Total Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Deadlift + Lat Raise + Shoulder Press	20 - 10lbs	20 - 10lbs	20 - 10lbs
Bicep Curl + Punch	10/side - 10lbs	10/side - 10lbs	10/side - 10lbs
Spider Monkey Pushup	15	15	15
Bridge + Chest Fly + Tricep Curl	20 - 10lbs	20 - 10lbs	20 - 10lbs
Plie Squat on Toes	20	20	20
Side Plank 'Hugs'	15/side	15/side	15/side
Walkout Plank + Pushup + Down Dog + Plank	15	15	15
V-Sit + Russian Twist	20	20	20
Total time

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

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

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

Comments

Total Body Lift [TIU] + 2 mi. Walk

Lifting day today! I'll be doing a total body plus an ab workout from ToneItUp. The exercises look legit, my biggest concern is that I don't know whether I'm supposed to go through the workout once, twice, or a million times. My plan is to see how long it takes me and judge from there. Another minor concern is that they pair deadlifts with shoulder lifts, and my hamstrings can take on waaaay more weight than my poor shoulders. Maybe I'll just do so many that the weight doesn't matter. Plan!

It's also recommended that I do 20 minutes of cardio, so if I have time/energy I'm thinking about doing a ZCUT. We'll see...

Pre

Energy Level [1-5]: 3

Sore Areas: none

Yesterday: cardio ride

Environment: indoors - raining outside :(

Workout
Equipment: dumbbells - 10lb
Work Time: 25:00

Total Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]
Pile Squats + Arm Circles	12/side	12/side
Warrior Lunge + Bicep Curl	15/side - 10 lbs	15/side
Dead Lift + Shoulder Raise	15 - 10 lbs	15
Bridge Chest Press + Situp + Punch	8/side - 10 lbs	8/side
Plank Jack + Opposite Knee Touch	15/side	15/side
Side Plank + Reach-Through	20/side	20/side
Total time	15:00?	15:00

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

Ab Bonus!

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]
Back Lunge + Knee Lift + Twist	20/side	20/side
Tricep Dip + Kick	15/side	20 [on chair]
Side Plank + Dip (R)	10	10
Plank + Opposite Knee Touch	20/side	20/side
Side Plank + Dip (L)	10	10
V-Sit	20	20
Russian Twist	20	20
Crunch	20	20
Bicycle Crunch	20	20
'Tornado' Leg Lifts	2	2
Reverse Crunch	20	20
Superman Lifts	20	20
Total time	10:00?	8:00

Post
Energy Level [1-5]: 3? Not really energized. Time for burgers!
Stretch Time: 0:00
Total Time: 30:00-ish

Day After
Sore Level [1-5]: 0
Sore Areas: None. This is worrisome.

Comments
Oh balls. You know how I was curious about how this seemed really short? I finally found the (FINE PRINT RANDOMLY IN THE MIDDLE) bit that says 'repeat 1-3 times'. I guess I did it once, but I'm def not going to get anywhere doing that. Damnit. I hate wasting workouts... I'm just going to assume everything should be done 3x through from now on.

I didn't fit in any additional cardio because I got distracted by dinner, but I did walk the dog about 2 miles, which took forever - that counts right?

Total Body Lift [ToneItUp] + 30:00 Bike

Whew! Been a seriously busy month so far -- between traveling to Arizona to cheer on my sister at the NCAA gymnastics regional meet and then prepping for slash being in a wedding this past Saturday there hasn't been a lot of down time. While I have been fitting in workouts, especially last week when I was hitting it extra hard to look good in the wedding photos, I haven't had a chance to track things as I should. It got to the point where I can't even remember if I worked out one of the days or not! Disaster. Today I'm going back to good habits! Hopefully over the course of the week I'll back-fill the workouts from earlier this month, but they'll be pretty bare-bones.

New workout source today: Tone It Up. I'm going to be trying several of their workouts this week to see if I want to jump on their bikini program that starts up next month. My first impression is that they're a little more commercial than I'm used to, but that's not necessarily a bad thing. The website is run by two gorgeous woman - Karena and Katrina - and focuses on both fitness and healthy eating. I found them originally because Kelly from Eat Yourself Skinny was jumping on their nutritional bandwagon, but then I learned that they're also this year's trainers for Self's annual 'Drop 10' program. I signed up for the program, but because I'm crap at following instructions I'll probably be just using it as 'inspiration'. Can never have too many sources of workouts or recipes in my book.

Unfortunately, clumsy me managed to step on some glass during the reception on Saturday, so I'm going to avoid running for a few days to let the wounds heel. And of course since I decided doing 20 minutes of jump rope on Friday followed by hours of jumping around the dance floor Saturday was good planning, my calves are still in recovery mode. That leaves me with few choices for today's workout, so I'm going with some low-impact lifting followed by some stationary biking if I'm feeling frisky. Lifting series is ToneItUp's 'TLC : Tone, Lift, Cinch' workout. Bikini body, here I come!

Pre

Energy Level [1-5]: 3

Sore Areas: Calves!

Yesterday: Wedding recovery.

Environment: indoors

Workout
Equipment: dumbbells - 15lb, 10lb; stationary bike
Work Time: 57:00

Upper Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Side Lunge + Shoulder Press	15/side - 15lbs	15/side - 15lbs	15/side - 15lbs	15/side - 10lbs
Bicep Curl + Side Leg Lift	15/side - 10lbs	15/side - 10lbs	15/side - 10lbs	15/side - 10lbs
Table Tricep Dip + Leg Extension	15/side	15/side	15/side	15/side
V-Ups	30	30	30	30
Russian Twists	30	30	30	30
Total time	10:00?	8:00	10:00	9:00

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

Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	~75
3:01 - 5:00	~87
5:01 - 6:00	~97
6:01 - 6:30	110+	1.83
6:31 - 26:00	Repeat 0:00 - 6:30 x3	3.7 5.62 7.53
26:01 - 30:00	~75 level 10	8.25
Total: 30:00	17.37 mph	8.25

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 75:00

Day After
Sore Level [1-5]: 2
Sore Areas: biceps, quads, hamstrings

Comments
Those shoulder presses were killer! Which is a little disappointing, because I can totally lunge and row the heavier weight, but as soon as we start talking about 30 bicep curls PLUS the should presses it gets too difficult. I'm also a little surprised as to how hard this workout actually was -- didn't feel like much at the time, but I'm feeling it today!

26:00 Row + Upper Body Lift

Going to give my legs a rest from all the jumping up and down today and go back to a normal cardio workout. Maybe I'll see some improvement from last time that I can attribute to the jumping about? Maybe? Who knows! But I'll be back in my own familiar gym so at the very least it'll be better than yesterday. Progress.

Pre

Energy Level [1-5]: 3

Sore Areas: Quads

Yesterday: Jumping. Alcohol.

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 48:00

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:15
5:01 - 6:00	2:00
6:01 - 6:30	1:50-	1450
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2905 4360 5810
26:00 - 28:00	3:00	6000
Total: 35:00	2:14 [avg]	6000

Upper Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing V-Raise	15 - 10lbs	15 - 10lbs	Front/Side Raise: 15 - 10lbs  V-Raise: 5 - 10lbs
Shoulder Press	15 - 10lbs	15 - 10lbs	Bicep Curl + Shoulder Press: 15 - 10lbs
Rotating Tricep Kickback	15/side - 10lbs	15 - 10lbs	15 - 10lbs
Pike Walk + Pushup	10	10	10
Airplane Extensions	15	15	15
Crescent Lunge + Row	20/side - 10lbs	20 - 10lbs	20 - 10lbs
T-Pushup	5/side	5/side	5/side
Total time	7:30 [x2]	9:00	9:30

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

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 70:00

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

Comments
Well, I did do a bit better than I typically do on the row, so maybe that is progress? But I did feel like I got tired more quickly than usual, so maybe I was just pushing too hard too early, which I've been known to do. So... jury's still out on the cardiovascular benefits of jumping about.

Full Body Lift + 15:00 Bike

I'm fully hydrated for the first time in 4 or 5 days and let me tell you, it feels great. Since I took it fairly easy yesterday (drinking-wise), I'm totally ready to hit this week hard to make up for my 3 days of debauchery. Although we did walk a TON - our house was about 2.5 miles to 'downtown' and we walked there or back at least once a day - so I don't feel as bad about it as I could. And I had fun, so, no regrets!

Today's workout comes courtesy of the Fitnessista -- it's the week 2 workout in her 'Winter Shape Up 2013' series. Yes, I did the week three last week and now I'm doing week 2 so I'm really the most terrible plan follower of all time, but I'm over it. Anyway, this workout is completed by doing the exercises one after the other without rest, then take a minute to catch your breath, and repeat. Then do it a third time.

-'180 Squat Jumps' - Squat jumps with a 180 degree turn. Reverse direction with every jump-- should never complete a full circle.
-'Side Plank Combo' - Start in a T-plank, bring top arm down into chest, turn body into regular plank-ish position, reach under/across body ("threading the needle" motion). Reverse back into T-plank, then bring top arm down side toward thigh while raising top leg, reverse back into T-plank.

It was suggested that I do a 15 minute HIIT workout after this was done, so I did. Original plan was to row, but they were both taken by the time I got over there so I did the bike instead.

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Travel day - no exercise.

Environment: Indoors

Workout
Equipment: dumbbells - 15lb; kettlebell - 20lb
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Kettlebell Swing	15 - 20 lbs	20 - 20 lbs	20 - 20 lbs	20 - 20 lbs
Side Lunge R + Upright Row	10 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Jump Lunges	15/side	15/side	15/side	15/side
Side Lunge L + Bicep Curl	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Plie Squat + Wide Row	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs
180 Squat Jumps	12/direction	12 + 10	12 + 10	10 + 12
Side Plank Combo: Reach Under -> T -> Leg Raise	10/side	10/side	10/side	10/side
Triceps Pushups / Pushups	10 / 10	8 / 8	8 / 8	8 / 8
Total time		8:00	10:00	11:00

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

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 1:00	60
1:01 - 2:00	100+	~.6
2:01 - 14:00	Repeat 0:00 - 2:00 x 6	1.13 1.71 2.28 ~2.88 3.38 3.90
14:01 - 15:00	60	4.06
Total: 15:00	~80 [avg]	4.06

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 65:00

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

Comments
Oof -- probably should have stretched, my quads are killing me! Not to the point where stairs are impossible, but they're definitely uncomfortable. I'll likely have to scale back what I was planning on doing today because I went too hard yesterday. Whoops. This is why I try to put the hard stuff at the END of the week so I have the weekend to recuperate. Guess I got a little overzealous. Oh well. I would definitely do this workout again, possibly with a heavier kettlebell. And I have no idea why I planned to do 10 lunges right and 12 left... counting fail.

Total Body Lift

Happy Mardi Gras! A friend of mine is cooking dinner, but I managed to escape work a bit early to sneak in a workout -- with all the restaurants and drinking of the past 2 weeks and a weekend in New Orleans coming up, I need all the help I can get!

I stole this workout off The Fitnessista -- it's the workout for week 3 of her 'Winter Shape Up 2013' series. It's supposed to be paired with a HIIT workout, but unfortunately I don't have time today. Next time!

The workout is accomplished by doing the first 'monster set' 3 times, resting 1:00 between sets, then doing the second set 3 times, again with 1:00 rest.

Pre

Energy Level [1-5]: 3

Sore Areas: None.

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 15lb, 20lb
Work Time: 24:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Bench Press	12 - 20 lbs	12 - 20 lbs	12 - 20 lbs	12 - 20 lbs
Lunges	12/side - 20 lbs	12/side - 20 lbs	12/side - 20 lbs	12/side - 20 lbs
Pushups	20	20	20	20
Jump Lunges	40	30	40	40
Total Time		4:00	3:00	3:00
Assisted Pullups	12 - 80 lbs	Lat Pulldowns 12 - 90 lbs	Lat Pulldowns 12 - 90 lbs	10 - 80 lbs
Plank	1:00	1:00	1:00	1:00
Bicep Curl + Overhead Press	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Tricep Dips	20	10	20	10
Total time		5:00	5:00	4:00

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

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 45:00

Day After
Sore Level [1-5]:2
Sore Areas: Biceps, Quads

Comments
Note to self: work on your triceps, they suck at life. Just as you feared. Also your biceps, because they should be able to handle 15 pounds, no problem, and this was definitely a bit of a struggle. Also a memo to the world: if you're not actively using the machine, I'm allowed to ask to jump in for a quick set. There's no need to give me the evil eye.

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.

Spartacus Workout + 15:00 Incline Treadmill

It's back! THIS IS SPARTA! Not really, but, still. This was the workout I was super into last fall -- it probably found its way onto my schedule 3-4 times a month, which is a fairly big deal for me as I get easily bored. It fell of the radar a bit over the holidays because, let's be honest, it's hard and I was most definitely not going all-out at the gym around Christmas. The cookies (and cake. and brownies. and booze. and... beef.) I ate instead were DELICIOUS. Sorry I'm not sorry.

However, now it's February, the holiday excuses are long gone, I've got a month of working out and eating vegetables under my belt and I'm totally back in the groove. Time to dust this baby off. It might suck, it might not, but it's time to try. Shall we?

As a reminder, because I definitely had to look it up myself, this workout is done HIIT-style, with :50 of work followed by :10 of rest before moving on to the next exercise. I've made some modifications to the moves because my gym decided to ax the hexagonal dumbbells and like hell am I trying to do pushups on ones that roll. We'll see how they turn out.

Pre

Energy Level [1-5]: 4

Sore Areas: none, really

Yesterday: Biking! also, butter. Minimal alcohol!

Environment: indoors

Workout
Equipment: dumbbell: 15; kettlebell: 25
Work Time: 30:00 45:00

	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 - 25lb [KB]	23	21	22
Mountain Climber	100	110	105	100
Single Arm DB Swing	15/side - 25lb [KB]	14/side	13 R / 14 L	14 R / 13 L
T-Plank with Touch-Through	12/side - 15lb [DB]	8 R / 7 L	7 R / 8 L	8 R / 8 L
Split Jumps	50	44	46	50
DB Row	35 -15lbs [DB]	38	35	35
DB Side Lunge	10/side - 15lb [DB]	8/side	10 R / 9 L	10/side
Plank Tricep Kickback	10/side - 15lb [DB]	11/side	12/side	12/side
Standing Oblique 'Crunch'	10/side - 25lb [KB]	10/side	9/side	10/side
Explosive Overhead Press	20 - 15lbs [DB]	22	16	20

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

Cardio Bonus!
Equipment: Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 6:00	3.0	9.0 - 24.0 [+ 3.0 every 1:00]	~.3
6:01 - 8:00	2.0	27.0 - 30.0 [+ 3.0 every 1:00]	~.38
8:01 - 10:00	2.0	27.0 - 24.0 [- 3.0 every 1:00]	~.43
10:01 - 15.00	3.0	21.0 - 9.0 [- 3.0 every 1:00]	.68
Total: 15:00	2.73 [avg]	18.8 [avg]	.68 mi [638 vert. m]

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

Comments
On the one hand, it's as hard as I remember. On the other, it's only as hard as I remember! Well, the split jumps were a little harder then they were last year, but that's understandable seeing as how I've done virtually no plyometrics training in recent memory.

Since this was the only day I wasn't rushed at the gym I went ahead and tacked on a short cardio workout when I was done with Spartacus. I had hoped to be able to run a mile or two, but I decided that since I'm entirely incapable of running at one speed on the dreadmill for any length of time when I'm fresh and ready to go, there was no way I was going to survive attempting to do it while tired. I knew I needed some intervals, but also knew I was too tired to sprint, so I settled on walking hills. My hamstrings are definitely feeling it, 24 hours later. Today's going to be an 'active rest day' -- planning on taking the dog for a nice long walk. Everyone wins!

Total Body Lift

Pretty consistently this is the time of the week where I don't wanna do anything anymore. Don't want to devise a new workout, don't want to cook anything, just want to curl up and wait for the weekend. And I haven't even done much this week! Lazy panda, over here. Perhaps I should think about using some of my early-week energy to map out workouts for later in the week when I don'wanna.

Luckily, the internet is full of people that will plan for me! Today's workout comes courtesy of the Fitnessista as part of her 'Winter Shape-Up 2013' series.

Pre

Energy Level [1-5]: 3

Sore Areas: None.

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 15lb
Work Time: 34:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Lateral Lunge R + 2 Jump Lunges + Lateral Lunge L	10 rounds	12 rounds [start R]	12 rounds [start L]	12 rounds [alt. start]
Pile Squat + Bicep Curl + Overhead PressL)	15 - 15 lbs	15 -15 lbs	15 - 15 lbs	15 - 15 lbs
Single-Leg Bent-Over Row (L) + Squats + (R)	12/side [alt] + 15 squats - 15 lbs	15/side + 15	15/side + 15	15/side + 15
Plank + Knee Touch	15/side	15	15	15
Supermans	20	20	20	20
Bridged Chest Press	15 - 15 lbs	20 - 15 lbs	20 - 15 lbs	20 - 15 lbs
Pushups	12	0	0	0
Abs: On-elbow knee tuck + extend + life	20	20	20	20
Total time		11:00	12:00	11:00

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

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

Day After
Sore Level [1-5]: 1
Sore Areas: Upper quads/Hip Flexors, Upper Back

Comments
Whoops. Totally forgot to write the pushups into my book, so those fell by the wayside. Fail...

But aside from that, I actually felt really good after this workout! I think I found all the right weights/reps for the exercises I was doing, which doesn't happen too often. Definitely felt some burn/fatigue by the end, but in a good way.  Totally probably might have burnt off that Potbelly's sugar cookie I ate earlier (my undoing, EVERY TIME). Also I'm slightly worried my triceps aren't getting enough action -- going to have to look up some tricep moves and work them in in the future. Almost the weekend!