26:00 Row + ZCUT #2

Feeling like kind of a failure today - all the workouts I've seemed to try recently haven't really been all *that* hard, and I've been feeling really crunched for time. That's no different today - with my flight tomorrow morning I have 2387416034 things to wrap up around here before I get to go vacay, but with Thanksgiving this week I can just not go to the gym. Not an option. So today I'm going to try two things I'm fairly certain will kick my butt -- rowing and a ZCUT. With a little luck this will only take about 40 minutes total, which fits in my schedule, and it should kick my butt. If I find I have some extra time I'm going to do some abs because I don't remember the last time those were sore. Hopefully I get enough done tonight that I can slip in a morning workout too - I need to at least stretch before spending hours and hours at the airport.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back

Yesterday: lame 3 miles

Environment: indoors. freezing. raining. thanks "winter storm boreas"

Workout
Equipment: Rowing Machine
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:10
5:01 - 6:00	2:00
6:01 - 6:30	1:50-
6:31 - 26:00	Repeat 0:00 - 6:30 x3
Total: 26:00

ZCUT #2: Time Trial
prisoner get-ups, sumo squat jumps, side lunge jumps, skaters, spiders, high knees to burpee, plyo jumps
Total time:

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

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

Comments

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!

26:00 Bike + Tone

Gearing up for a weekend at Punkin Chunkin! So excited! Punkin Chunkin - for anyone that's unaware -- is a gathering of a bunch of smart people who 'do dumb things'. Namely, see how far they can chuck a pumpkin using various old-school machines. I'm talking catapults, trebuchets, air cannons, all sorts of fun stuff. Human-powered, air-powered, gravity-powered... I think there's only one category that's not a simple force, and that's the centripetal category where they use engines to spin the machine's arms really fast. So cool! I could do without the camping/sleeping on the ground situation, but I don't think it'll be too bad. Certainly not as bad as the freezing, water-logged, 2-days-post-Sandy experience of last year. And I survived that, so anything goes!

Before I go to drink all weekend, I need to work out. I left work early specifically to go to the gym (shhh don't tell my boss). Since I didn't have a lot of time, I did a short version of ToneItUp's Frisky Fall Toning routine.

Pre

Energy Level [1-5]: 4

Sore Areas: calves

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	2.06
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 9:30	80 [lvl 15]
9:31 - 11:30	90 [lvl 15]
11:31 - 12:30	98 [lvl 15]
12:31 - 13:00	105+ [lvl 15]	+ 2.04 = 4.10
<BREAK>	Side Lunge - 10/side Deadlift + Row - 20 x 10lbs Pushups - 10 Tricep Dip + Kick - 7/side Full Situp - 20	✔
6:31 - 26:00	Repeat 6:31 - 13:00 + <BREAK> x2	+ 2.04 = 6.14 ✔ +2.06 = 8.20 ✔
Total: 26:00	3:10 min/mi	8.20 mi.

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

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

Comments

40:00 Bike

This past weekend a bundle of friends and I rented a cabin down in the valley to drink and be merry. We hiked, we hot-tubbed, we drove 40 minutes to find whipped cream... it was great! I even got to bring the dog along -- he met his very first deer. Wanted very much to chase it down, sadly he was leashed and that was definitely not going to happen. What, dog, did you think you would do if you actually caught up to said deer? Probably be kicked in the face.

We even got an actual 'camping-like' experience in that when we returned from our zillion mile hike the power had gone out. It wasn't even raining or anything! Such is life on a mountain, I guess. The neighbors were like 'oh no worries, this happens all the time!' Thankfully it came back on before I had to work Sunday morning (gross).

On our way home we stopped by a winery for a few hours which is, apparently, a Thing. I guess I've never really considered it before, but it never occurred to me that driving to a winery and hanging out was a viable Plan for an afternoon. Like, I understand showing up, doing a tasting, maybe getting a tour or something, buying and leaving, but lounging around on Adirondack chairs with a picnic is weird to me. Maybe it was just cuz I had to DD. Dislike, but someone's got to do it.

But the time I got home last night I was so exhausted I didn't even make it to halftime of the late football games! 9 PM bedtime for this girl. Even dog was tired - I went to take him out for his bedtime walk and he looked at me like I was insane. But the weekend was most excellent, I was really happy with the way all the food turned out and it was great to hang out with my friends in the woods.

Monday was back to my usual self and trying to work off the immense amount of beer and wine and food I ate all weekend, except for the fact that hike left me with sore... shin splints? Ish? Like, outside of the shin splints. To the bike!

Pre

Energy Level [1-5]: 4

Sore Areas:outside shins

Yesterday:driving, wine-ing, french-toast-ing

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 16/15
Work Time: 40:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	1.84
6:31 - 19:30	Repeat 0:00 - 6:30 x2	+ 2.00 = 3.84 + 1.99 = 5.83
19:31 - 22:30	75 [lvl 15]
22:31 - 24:30	85 [lvl 15]
24:31 - 25:30	95+ [lvl 15]
25:31 - 26:00	110+ [lvl 15]	+ 2.03 = 7.86
26:01 - 39:00	Repeat 19:31 - 26:00 x2	+ 2.01 = 9.87 +2.03 = 11.90
39:00 - 40:00	40 [lvl 15]	+ .1 = 12.0
Total: 40:00	3:20 min/mi.	12.0

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 60:00

Day After
Sore Level [1-5]: 2
Sore Areas:  Salves, still

Comments
Not my best bike of all time, but not too bad either. Got the extra burny-ness from the increased level for the first few rounds -- I doubt I'm allowed to go back to straight level 15 now that's I've started doing 16. You can tell the difference though, there's definitely a lot more effort involved and getting to the same RPM is Hard.

Probably should have stretched some... oh well!

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.

45:00 Run

Pre

Energy Level [1-5]: 3

Sore Areas: Left knee (no, not a muscle. but still feels weird)

Yesterday: Brunch!

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 45:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.0	3.0	~.53
5:01 - 6:00	8.0	3.0	~.66
6:01 - 6:30	9.0	3.0	.73
6:31 - 9:30	[:15 break] 6.5	3.0	~1.06 [-.027]
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.31
11:31 - 12:30	8.5	2.5 [:30] 2.0 [:30]	~1.45
12:31 - 13:00	9.5	2.0	1.53
13:01 - 16:00	[:15 break] 6.5	3.0	~1.86 [-.054]
16:01 - 18:00	7.5 [:10 break]	3.0 [1:00] 2.5 [1:00]	~2.11 [-.075]
18:01 - 19:00	8.5	2.5 [:30] 2.0 [:30]	~2.25
19:01 - 19:30	9.5	2.0	2.33
19:31 - 22:30	[:15 break] 6.5	2.0 [1:00] 2.5 [1:00] 3.0 [1:00]	~2.67  [-.102]
22:31 - 24:30	7.5 [:15 break]	3.0 [1:00] 2.5 [1:00]	~2.90 [-.133]
24:31 - 25:30	8.5	2.5 [:30] 2.0 [:30]	~3.05
25:31 - 26:00	9.5	2.0	~3.13
26:01 - 29:30	[:30 break] 6.5	2.0	3.5 [-.188]
Interval Total: 29:30	8:25 pace [8:54 pace] 7.12 mph [6.73 mph]	? [vert]	3.5 [3.31]
30:01 - 32:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.64
32:01 - 35:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.87
35:01 - 38:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~4.12
38:01 - 39:00	5.0 backwards [1:00]	3.0	~4.2
39:01 - 40:00	0.0	3.0	~4.35 [-.338]
40:01 - 45:00	10.0 [:20] 0.0 [:10] x10	3.0 [1:00] 2.5 [1:00] 2.0 [1:00] 1.5 [1:00] 1.0 [1:00]	5.18 [-.393]
Total: 45:00	8:41 pace [9:24 pace] 6.90 mph [6.39 mph]	? [vert]	5.18 [4.79]

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 60:00

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


Comments
Not a bad effort for my first time on a treadmill (at length) in awhile - hopefully as the humidity abates I'll be more inspired to run my ass off. I actually took the time to remove the 'rest' breaks from my eventual mileage too - depressing. But at least my mid-interval breaks took less than 2/10 of a mile -- maintaining a sub-9:00 pace isn't too shabby for me. I have to remember to do the mid-workout totals more often - I'm always killed when I switch out the 'straight running' for shuffles or whatever.

30:00 Row

Saturday workout!! Who rocks? This girl. I'm usually such a waste of space on weekends after goinggoinggoing all week, but BF and I skipped a few too many workouts this week and had to atone at the gym this morning. We didn't have a lot of time (BeerFest afternoon!), so I rowed to maximize calorie-burning-ness. BF rowed as well, but I won the distance challenge. Yay!

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 30:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	1475
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2950 4400 5860
Interval Total: 30:00	2:13 min/500m [avg]	5860
26:01 - 27:00	High Rows
27:01 - 28:00	Row + Twist
27:01 - 29:00	High Rows
29:01 - 30:00	Row + Twist	6610
Total: 30:00	2:16 min/500m [avg]	6610

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 45:00

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

Comments

30:00 Bike + 5:00 Walk

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: 

Environment:

Workout
Equipment: Stationary Bike, Incline Treadmill
Work Time: 35:00

Bike - Level 15, No Program

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-3:00	75
3:01-5:00	88
5:00-6:00	95
6:00-6:30	105+	2.02
6:30-26:00	Repeat 0:00 - 6:30 x3	4.04 6.05 8.03
26:00 - 29:32	80	9.0
29:32 - 30:00	65	9.22
Total: 40:00	3:15/mi [avg]	9.22

Incline Treadmill

Minutes	Intensity: MPH	Incline: °
0:00-1:00	3.5	6
1:01-2:00	3.5	12
2:01-3:00	3.0	18
3:01-4:00	3.0 [:30] 2.5 [:30]	24
4:01-5:00	2.5	30

Post
Energy Level [1-5]: 2
Stretch Time: 15:00
Total Time: 60:00

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

Comments
Oof -- I had originally planned on making it 15 minutes on the treadmill, just to even out the quad/hamstring aspects of the workout, but my calves were having none of that. I couldn't work out the cramping by walking, so instead I went and stretched it out. Good decisions.

15:00 Run + 15:00 Abs [P&I]

BF and I are on our way to Nashville to visit his parents, so this morning's workout was a quickie in the hotel gym. We have about 7 hours of driving still ahead of us and we slept in a little later than we would have liked, but didn't want to sit so long without getting SOME sort of sweat session in. Especially considering we're going to have a huge steak dinner later tonight. There will probably be mashed potatoes involved. And deep fried things, since, you know, the south.

Ab workout is from Pumps&Iron, although I modified it from a 9 x :30 work period + :30 rest to a 12 x :20 work/:10 rest format. It's a little less 'work' time, but it takes me almost that long to re-arrange myself from one exercise to another so I don't think I'm losing much. EDIT: I just realized this also makes it longer, since apparently I'm no good at the maths. Whoops. Oh well, no one ever complained about exercising more, right? Probably?

Pre

Energy Level [1-5]: 3

Sore Areas: Lower back

Yesterday: Row/Tone

Environment: Freezing hotel gym (yay!)

Workout
Equipment: Treadmill
Work Time: 15:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.0	3.0	~.53
5:01 - 6:00	8.0	3.0	~.66
6:01 - 6:30	9.0	3.0	.73
6:31 - 9:30	6.5	3.0	~1.06
9:31 - 11:30	7.5	3.0	~1.31
11:31 - 12:30	8.5	3.0	~1.45
12:31 - 13:00	9.5	3.0	1.53
13:01 - 15:00	6.0	3.0	1.75
Total: 15:00	8:34 pace 7.0 mph	? [vert]	1.75

Abs

Minutes	Exercise 1	Exercise 2	Exercise 3
0:00 - 1:30 [:20 work/:10 rest]	Windshield Wipers	Bicycle Crunch	V-Ups
1:30 - 6:00	Repeat 0:00 - 1:30 x3
6:00 - 7:30 [:20 work/:10 rest]	Side Plank Dips - L	Side Plank Dips - R	Elbow Plank
7:30 - 12:00	Repeat 4:30 - 6:00 x3
12:00 - 13:30 [:20 work/:10 rest]	Reptile Planks	Crunch Pulses	Leg Raises
13:30 - 18:00	Repeat 9:00 - 10:30 x3

Post
Energy Level [1-5]: 4
Stretch Time: 3:00
Total Time: 35:00

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


Comments

39:00 Row + Tone

Leaving work early is the best feeling ever. Especially when it's super early, like lunchtime, and all the poor souls around you are grabbing food only to head back to the office. Especially especially when it's the start to a long weekend. Horray Labor!

BF and I are supposed to start our trek to Nashville this afternoon but he's still stuck at work, so I have a bit of time for a long-ish workout. Trying to hit as much as possible, so I'm rowing and toning. Workout format is originally from ToneItUp 'Itty Bitty Bikini Cardio', but most everything specific I came up with myself!

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Rowing Machine
Level: 8
Work Time: 60:00

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:23
3:01 - 5:00	2:10
5:01 - 6:00	2:03
6:00 - 6:30	1:50-	1495
<BREAK>	10 Side Lunges [each side] 10 Single-Leg Toe-Touch 'T' [each side] 15 Heel-Up Plie Squats	✔
6:31 - 9:30	2:23
9:31 - 11:30	2:10
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	+ 1490 = 2985
<BREAK>	12 Pushups 12 Down-Dog Pushups 20 Tricep Dip + Kick	✔
13:01 - 16:00	2:23
16:01 - 18:00	2:10
18:01 - 19:00	2:03
19:01 - 19:30	1:50-	+ 1470 = 4455
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
19:30 - 32:30	Repeat 0:00 - 13:00	+ 1475 = 5930 ✔ + 1455 = 7385 ✔
32:31 - 33:30	2:23
33:31 - 34:30	High Pulls [2:30]
34:30 - 35:30	2:13
35:31 - 36:30	Low Side/Side Twist Pulls [2:30]
36:31 - 37:30	2:03
37:31 - 38:30	High Pulls + Twist [2:30]
38:30 - 39:00	1:50-	+ 1375 = 8760
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
Total: 39:00	2:13 min/500 m [avg]

Post
Energy Level [1-5]: 
Stretch Time: 10:00
Total Time: 75:00

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

Comments

39:00 Bike + Tone

Workout format inspired by ToneItUp's 'Itty Bitty Bikini Cardio'.

Pre

Energy Level [1-5]: 2

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 15/16
Work Time: 60:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	70 [lvl 16]
3:01 - 5:00	80 [lvl 16]
5:01 - 6:00	90 [lvl 16]
6:00 - 6:30	100+ [lvl 16]	1.83
<BREAK>	30 Deadlifts 12 Pushups 8 Tricep Pushups	✔
6:31 - 9:30	75 [lvl 15]
9:31 - 11:30	85 [lvl 15]
11:31 - 12:30	95 [lvl 15]
12:31 - 13:00	105+ [lvl 15]	+ 2.03 = 3.86
<BREAK>	20 Curtsy Lunges 20 Side Plank Front/Back Touches 10 Side Plank Leg Lifts	✔
13:01 - 16:00	75 [lvl 15]
16:01 - 18:00	85 [lvl 15]
18:01 - 19:00	95 [lvl 15]
19:01 - 19:30	105+ [lvl 15]	+ 2.00 = 5.86
<BREAK>	1:00 Plank + Leg Lifts 30 Plank Tucks	✔
19:30 - 39:00	Repeat 0:00 - 19:30	+ 2.00 = 7.86 ✔ + 1.96 = 9.82 ✔ +2.00 = 11.82 ✔
Total: 39:00	3:18 min/mi.	11.82

Post
Energy Level [1-5]: 
Stretch Time: 10:00
Total Time: 75:00

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

Comments

39:00 Bike + Tone

Workout format inspired by ToneItUp's 'Itty Bitty Bikini Cardio'.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 15
Work Time: 60:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	75
3:01 - 5:00	85
5:01 - 6:00	95
6:00 - 6:30	105+	2.02
<BREAK>	20 Sunrises 12 Pushups 5 Tricep Pushups	✔
6:31 - 9:30	75
9:31 - 11:30	85
11:31 - 12:30	95
12:31 - 13:00	105+	+ 2.02 = 4.04
<BREAK>	20 Side Lunges 20 Side Plank Front/Back Touches 10 Side Plank Leg Lifts	✔
13:01 - 16:00	75
16:01 - 18:00	85
18:01 - 19:00	95
19:01 - 19:30	105+	+ 2.01 = 6.05
<BREAK>	1:00 Plank + Leg Lifts 20 Triceps Dip + Kick	✔
19:30 - 39:00	Repeat 0:00 - 19:30	+ 1.97 = 8.02 ✔ + 1.97 = 9.99 ✔ +2.01 = 12.0 ✔
Total: 39:00	3:15 min/mi.[avg]	12.0

Post
Energy Level [1-5]: 
Stretch Time: 10:00
Total Time: 75:00

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

Comments

39:00 Bike + Toning [TIU]

Welp, April sucked on the blogging front. I accept that. Time to move onwards and upwards! I have t-minus 4 weeks until I shall be lounging around on the beach, and my awesome new bathing suit deserves some awesome muscles to go along with it. Bring on the Bikini Series!

Technically this challenge started last week, but last week I was a giant fail (don't go to baseball games on Monday nights -- they mess up your whole week!) so I'm really getting on board this week. My goal is to follow ToneItUp's plan as closely as I can for the next couple weeks and see what happens. So far the program has been fairly comprehensive -- lots of toning mixed with cardio. The only thing I can't quite figure out is this 'booty call' situation. They encourage you to do 20-30 minutes of something when you first get up in the morning to rev your metabolism or whatever, but they only mention it in, like, every once in awhile. But where it is mentioned, they're like 'today's booty call is this!'. What about the rest of the days? Am I supposed to do that last thing every day until you tell me otherwise? Or, like, is the booty call the same as the cardio workout for the day? I'm very confused. But at the same time, adding 20 minutes of cardio to my life won't hurt anything, so if I do too much so be it.

Pre

Energy Level [1-5]: 

Sore Areas: Ankle is slightly messed up :(

Yesterday: Kickball! Because that's hard...?

Environment: Indoors

Workout
Equipment: Stationary Bike
Level: 15
Work Time: 50:00?

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	~75 [lvl 16]
3:01 - 5:00	85 [lvl 16]
5:01 - 6:00	95 [lvl 16]
6:00 - 6:30	110+ [lvl 16]	2.05
<BREAK>	25 Squats 15 Pushups	✔
6:31 - 9:30	~75
9:31 - 11:30	85
11:31 - 12:30	95
12:31 - 13:00	110+	+ 1.97 = 4.02
<BREAK>	1:00 Plank 30 Opp-Knee Plank	✔
13:01 - 16:00	~75
16:01 - 18:00	85
18:01 - 19:00	95
19:01 - 19:30	110+	+ 2.02 = 6.04
<BREAK>	20 Lunge + Twist 20 Tricep Dips + Kick	✔
19:30 - 39:00	Repeat 0:00 - 19:30	+ 2.01 = 8.05 ✔ + 1.99 = 10.04 ✔ +2.00 = 12.04 ✔
Total: 39:00

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 75:00

Day After
Sore Level [1-5]: 1
Sore Areas: Nothing specifically caused by this workout.

Comments
Totally felt like I rocked this workout -- then I looked up my previous workouts with the 3/2/1/:30 intervals and realized I was about on par with them. Drat - thought I was improving! I've decided I like splitting the sets up with exercises though. Even though I feel a liiiiittle dorky doing squats next to the bike it gives me the sort of 'rest' that I usually take by slacking for the first 15-ish seconds of the next interval. Since I'm doing pushups or whatever instead, my legs get that few seconds recovery they need and I can hop back up and power through the entirety of the 6:30!

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!

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 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.

ZCUT #8 + 36:00 Run/Walk

Had a great workout last Friday, left me sore allll weekend. Want to keep up the effort, so I'll get right into it!

Pre

Energy Level [1-5]: 4

Sore Areas: Shoulders, Quads

Yesterday: Nothing. Beerfest two days ago.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Incline Treadmill
Work Time: 51:00

ZCUT #8 : Time challenge: 3-Point Burpee + Push Up, Jump Lunges, 3-Point Burpee + Push Up, Jump Squats, 3-Point Burpee + Push Up, Reptiles, 3-Point Burpee + Push Up, Side Jump Lunges, 3-Point Burpee + Push Up, Curtsy Lunges, 3-Point Burpee + Push Up, Reptiles [3 rounds] -- 15:45

Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.0	9.0 [1:00] 12.0 [2:00]
3:01 - 5:00	3.0	18.0
5:01 - 6:00	3.0	24.0
6:01 - 6:30	3.0	30.0
6:31 - 19:30	repeat 0:00 - 6:30 x 2
19:31 - 21:00	3.5	6.0
21:01 - 23:00	3.5side shuffle R [1:00] side shuffle L [1:00]	3.0
23:01 - 26:00	4.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
26:01 - 29:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
29:01 - 30:00	5.0 backwards [1:00]	3.0
30:01 - 31:00	3.0 -> 10.0	3.0
31:01 - 31:30	10.0 [:20] 0.0 [:10]	3.0
31:31 - 36:00	repeat 31:01 - 31:30 x 9	3.0
Total: 36:00	6.32 mph	?	?

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

ZCUT #1 + 20:00 Row + 15:00 Bike

I'll admit, since I decided to actually stick to a workout routine about 2 weeks ago I've been slacking on keeping both this blog and my workout journal up to date. But the truth is, since I'm just doing what I'm being told to do, there isn't much for me to track. But I'm going to try to fix that -- starting today because I actually did some trackable cardio.

Neither ZCUT nor Blogilates have explicit cardio built into their programs, but since I'm still not entirely convinced that jumping up and down for 8 minutes is going to make me a better runner I'm going to add in some cardio chunks when I have the time. This will most likely mean I'll have to sacrifice a day or two of Blogilates over the course of the week, but I'm ok with it. Cardio be importante.

Pre

Energy Level [1-5]: 3

Sore Areas: Enh.

Yesterday: A sad excuse for a cardio workout.

Environment: Indoors.

Workout
Warmup: dynamic 7:00 [squats, lunges, pushups, etc]
Equipment: None! + Rowing Machine + Stationary Bike
Work Time: 45:00

ZCUT #1 : Time challenge: burpees, squat jumps, jump lunges, crab kicks, jack kicks -- 8:17 [+10 extra burpees - 9:27]

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-	1440
6:31 - 19:30	Repeat 0:00 - 6:30 x2	2885 4340
19:31 - 20:00	3:00	4400
Total: 20:00	2:16 [avg]	4400

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+	2.0
6:31 - 13:00	Repeat 0:00 - 6:30	4.03
13:01 - 15:00	~75	4.36
Total: 15:00	17.44 mph [avg]	4.36

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 65:00

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

Comments
Well, I can't say for certain, but I don't think the 8 minutes of jumping up and down is hurting me any. Both the rowing and the biking workouts were on per with, if not a little better than similar workouts I've done recently. And I might be getting better at jumping up and down too, which is also cool. It might just be this specific set of jumping up and down though - it's the only ZCUT I have memorized, so if I find myself at the gym and this is the type of workout I want to do it's pretty much my only option. The one downside of owning the DVDs and being too lazy to rip them into a more portable format...

38:00 Run

So you know how they say you should schedule your workouts like you would a client meeting? Put them in your calendar and not let yourself get distracted by other things and whatnot. Well, I do that. Sorta. Only, because of the rigidity of my schedule, gym time always comes right after I get off work (and let's be honest - if even the whiff of something better to do comes my way I'm striking that appointment off like a match) (did that even make any sense? strike? match? maybe not), so the 'appointment' is more of a 'recurring 6pm event that sometimes gets deleted'.

Where I do find the practice useful is in the ability to look at a block of time and see generally what I've been up to. Once I've done a workout, I update my calendar with just a snippit of what I did. Just something short like '25:00 Stairs - circ. ints.', which tells me I did 25 minutes of stair climbing with circular intervals (6, 7, 8, 9, 10, 6, 7, 8, 9, 10, etc. No, it's not really circular, but in my head it makes sense. It's opposed to 'mtn ints' which would go 6, 7, 8, 9, 10, 9, 8, 7, 6, 7, 8, etc) or 'Full Body Lift [Fitnessista]'. It lets me see at a glance if I've been emphasizing a certain workout or slacking on some front. And you know what my calendar is telling me? I haven't been on a treadmill in over 3 weeks. Fail. Time to remedy that.

Pre

Energy Level [1-5]: 3

Sore Areas: Left knee (no, not a muscle. but still feels weird)

Yesterday: BodyPump.

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 38:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.5	3.0	~.55
5:01 - 6:00	9.0 [:05 break]	3.0 [:30] 2.5 [:30]	~.7
6:01 - 6:30	9.5	2.5	~.78
6:31 - 9:30	6.0	3.0	~1.08
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.33
11:31 - 12:30	9.0 [:05 break]	2.5	~1.48
12:31 - 13:00	9.5	2.0	~1.56
13:01 - 16:00	6.0	3.0	~1.86
16:01 - 18:00	7.5	3.0 [1:00] 2.5 [1:00]	~2.11
18:01 - 19:00	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~2.26
19:01 - 19:30	9.5	2.0	~2.34
19:31 - 22:30	6.0	2.0 [1:00] 3.0 [2:00]	~2.64
22:31 - 24:30	7.5	3.0 [1:00] 2.5 [1:00]	~2.89
24:31 - 25:30	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~3.03
25:31 - 26:00	9.5	1.5	~3.12
26:01 - 27:00	3.5	1.5	~3.18
27:01 - 29:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.31
29:01 - 32:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.53
32:01 - 35:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.78
35:01 - 36:00	5.0 backwards [1:00]	2.5	~3.86
36:01 - 38:00	3.5	1.0	~4.0
Total: 38:00	6.32 mph	670 m [vert]	~4.00

Post
Energy Level [1-5]: 4
Stretch Time: 5:00
Total Time: 55:00

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


Comments
As usual, this workout kicked my ass. I find it really difficult to get through the full 6 1/2 minutes, building intensity as this does. Should I probably knock down the speed? Maybe. But I'd rather hop onto the rails for 10/15 seconds every once in awhile as a mini-break. And as you can probably tell -- I was dying by the second round. Thus, the breaks. And all the incline changes. Because I can do ANYTHING for 30 seconds, and even the slightest change gives me a benchmark to look forward to. Even if that change is 'make something harder'.

35:00 Row

Friday! Finally. Even though this week was short due to President's Day I feel like it's slogged on forever. No major plans this weekend, for once, but I'm totally ok with it. I hope to get some laundry done and maybe even clean something. Ambitious, I know.

Still fighting the guilt fight due to the fact I've only really worked out twice this week, so I'm hoping to hit it hard today. Muscles, don't fail me now!

Pre

Energy Level [1-5]: 4

Sore Areas: Triceps. Hamstrings.

Yesterday: No alcohol! Pilates! Walking! HEALTHINESS!

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 35:00

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-	1430
6:31 - 32:30	Repeat 0:00 - 6:30 x4	2885 4235 5760 7185
32:31 - 35:00	3:00	7610
Total: 35:00	2:18 [avg]	7610

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 60:00

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

Comments
So my original plan failed a bit -- I got off the rower with every intention of logging some time on the treadmill, but a minute into that plan I felt like my calf was going to tear in half so I abandoned the effort. Did some extra stretching instead, which isn't necessarily a bad thing. I'll just have to make it up to myself over the weekend.