39:00 Bike + Tone

Well, I've been at this (on and off...) for about a year now, and I can't decide how I feel about it. Is it nice to have all my workouts down with details? Yes, of course. Am I complete crap at remembering how I've felt after each workout? Absolutely. And I can't quite search and compare the way I want -- Yes, I know that I've done this workout or that workout before, but I can't compare them side by side, which is making tracking progress difficult. I've been searching for more alternatives, but nothing I've found has what I'm looking for. What I'd love is to be able to track my workouts in the fluid manner I have here, but be able to compare, say, all biking interval workouts. Or all workout with pushups. Or something... maybe I'll have to build it myself. Sounds like a monster undertaking, but I might be able to design something useful that way. Something to ponder...

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Stationary Bike, dumbbells - 15 lbs
Level: 16/15
Work Time: 60:00

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	75 [lvl 16]
3:01 - 5:00	85 [lvl 16]
5:01 - 6:00	93 [lvl 16]
6:00 - 6:30	103+ [lvl 16]	2.14
<BREAK>	Row Push-Downs - 30 x 15lbs Bent-Over Bicep Rows - 15 x 15lbs Tricep Extensions - 10 x 15lb Bicep Curls - 10 x 15lbs	✔
6:31 - 13:00	Repeat 0:00 - 6:30	+2.14 = 4.28
<BREAK>	Pushups - 12 Pike Pushups - 12 Plank + Lift - 20 Plank + Tuck - 30
13:00 - 19:30	Repeat 0:00 - 6:03	+2.13 = 6.41
<BREAK>	Side Plank + Toe Touch - 20 Side Plank + Leg Raise - 12 Side Plank + Lower Leg Twist/Crunch
19:30 - 22:30	80 [lvl 15]
22:31 - 24:30	90 [lvl 15]
24:31 - 25:30	98 [lvl 15]
25:31 - 26:00	108+ [lvl 15]	+2.08 = 8.49
<BREAK>	Repeat Upper Body <BREAK>	✔
26:01 - 39:00	Repeat 19:31 - 26:00 x2 + Pushup <BREAK> + Plank <BREAK>	+ 2.08 = 10.57 ✔ +2.05 = 12.62 ✔
Total: 39:00	3:05 min/mi	12.62 mi.

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!

40:00 Bike + Butt [TIU]

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: ~60:00
Equipment: Stationary Bike
Level: 16
Program: Random

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	75-80	1.31
5:01 - 10:00	95+ [:20] 0 [:10]	+ 1.68 = 2.99
10:01 - 40:00	Repeat 0:00 - 10:00 x3	+ 1.37 = 4.36 [@15:00] + 1.58 = 5.94 [@20:00] +1.36 = 7.30 [@25:00] + 1.58 = 8.86 [@30:00] +1.49 = 10.35 [@35:00] + 1.70 = 12.05 [@40:00]
Total: 40:00	3:19 min/mi	12.05 mi.

Beautiful Booty ToneItUp

Exercise Name	Set 1	Set 2	Set 3
Bridges	30	30	30
Lying Side Lift	20/side	20/side	0
Lying Clam Lift	20/side	20/side	0
Table Hamstring Curls	20/side	20/side	0
Table Leg Lifts	20/side	20/side	0
1-Leg Deadlifts	15/side	15/side	0
Toe Bridges	15/side	15/side	0

*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

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.

15:00 Stairs + 30:00 Bike + Quick Tone [TIU]

Big plans to kill it today! Had a big happy hour last night, which was fun, but I need to get back on track and stop making excuses to take it easy on myself. I realized today that most of my workouts over the past 2 weeks have been 'easing back' or 'quickie, not a lot of time' workouts. Which is fine, every once in awhile, but string too many together and it feels like I haven't done anything. So I'm aiming for some cardio + some toning today. Resistance band workout is ToneItUp's String Bikini workout.


Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Happy hour :/

Environment: indoors, really muggy

Workout
Equipment: Stair Stepper, Stationary Bike, Resistance Band
Work Time: 55:00

Equipment: Stairs
Work Time: 15:00

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	11 [60]	~ 6
1:01 - 2:00	13 [69]	~ 13
2:01 - 3:00	15 [78]	~ 21
3:01 - 4:00	17 [87]	~ 29
4:01 - 5:00	19 [96]	~ 39
5:01 - 6:00	12 [65]	~ 45
6:01 - 7:00	14 [73]	~ 53
7:01 - 8:00	16 [83]	~ 61
8:01 - 9:00	18 [91]	~70
9:01 - 10:00	20 [101]	~80
10:01 - 15:00	Repeat 5:00 - 10:00	121
Total: 25:30	avg: 15.6 [81]	121

Equipment: Stationary Bike
Work Time: 30:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	~75
5:01 - 10:00	~100 [:20] 35 [:10] x10
10:00 - 30:00	Repeat 0:00 - 10:00  x2
Total: 30:00	3:24/mi [avg]	8.82

Equipment: Resistance Band
Work Time: ~10:00

Exercise	Reps
Side Lifts	20/side
Back Kicks	20/side
Bicep Curls	7 full, 7 bottom half, 7 upper half
Reverse Flys	20
Triceps Flys	20
Lat Flys	20

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 70:00

Day After
Sore Level [1-5]:1
Sore Areas: Upper back, but just a little...

Comments
I definitely need to start kicking my butt a little bit harder - this is the first long-ish workout I've done in awhile! I feel so ashamed... no more slacking!

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.

45:00 Bike

Pre

Energy Level [1-5]: 4! Feel pretty good today!

Sore Areas: none

Yesterday: Lazy Sunday

Environment: Indoors, hot, muggy, gross

Workout
Equipment: Stationary Bike
Work Time: 45:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	75-85
5:01 - 10:00	100 [:20] 35 [:10]
10:00 - 40:00	Repeat 0:00 - 10:00  x3
40:00 - 45:00	75	13.25
Total: 40:00	3:24/mi [avg]	13.25

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 50:00

Day After
Sore Level [1-5]: 1
Sore Areas: None

Comments
Not as good as usual - I was totally finishing a good book and might have gotten distracted and probably failed to pedal as hard as I could have...

40:00 Bike

Feeling like crap today - don't want to work out at all, but I've been sucking recently and I have to be in a bikini this weekend so I'm going to suck it up.
Pre

Energy Level [1-5]: 2

Sore Areas: all the leg muscles

Yesterday: BodyPUMP

Environment: Indoors, hot, muggy, gross

Workout
Equipment: Stationary Bike
Work Time: 40:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-5:00	75-85
5:01-10:00	100 [20 sec] 35 [10 sec]	3.03
10:00 - 40:00	Repeat 0:00 - 10:00  x2	6.04 8.96 11.87
Total: 40:00	3:22/mi [avg]	11.87

Post
Energy Level [1-5]: 2
Stretch Time: 5:00
Total Time: 50:00


Day After
Sore Level [1-5]: 3
Sore Areas: Leg muscles (surprise)

Comments
Ugh this was hard. I wanted to cry like halfway through and give up and go home. I didn't, but I did slow down a bit. And I cut short my stretching because I was hot and tired and just did.not.want to be at the gym any longer. But at least I went, and didn't do too horribly. So that's something...

30:00 Bike + Total Body Tone [TIU]

Just trying to catch up this month's workouts...

Lift portion of the workout is modeled after ToneItUp's Santorini Bikini workout.

Pre

Energy Level [1-5]: 4

Sore Areas: butt muscle - left side

Yesterday:

Environment:

Workout
Equipment: Stationary Bike
Work Time: 45 min.
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00-5:00	75-85
5:01-10:00	100+ [20 sec] 35 [10 sec]
10:00 - 30:00	Repeat 0:00 - 10:00  x2	8.72
Total: 30:00	3:26 min/mi [avg.]	8.72

Quick Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Pile Squats	15	15	15
Side Plank 'Hugs'	12/side	12/side	12/side
Walkout Plank + Tricep Pushup + Downward Dog + Plank	12	12	12
V-Situps	15	15	15
Russian Twists	12/side	12/side	12/side
Total time	5:00	?	?

*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
Could probably up the reps on those exercises, especially if I'm only doing 2 set. Should probably do the full 3 though. Laziness won the day.

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!

40:00 Bike

My typical approach to working out is to look at the coming week and try to plan my workouts around what I've got going on. It will usually go something like this: I have <whatever event> (a wedding) coming up in <whatever amount of time> (12 days), so I really need to work out this week <some number> (5) times. Realistically, I'm only going to be able to get myself to the gym Monday, Tuesday, and Friday. I can work out Wednesday and Thursday, but it'll have to be at a weird time outside or at home. I'm hangin with the fam this weekend, so working out Saturday or Sunday is probably a no-go. I'd like to fit a long run in somewhere, according to the weather my best bets are Thursday or Friday. Yesterday I chose to jump up and down, and I'd ideally not do that more than twice in a row, which means if I also jump Tuesday I can't Wednesday. However, Wednesday jumping up and down might be a good idea since I can do it at home, so I should probably avoid it Tuesday. That leaves not-distance-running cardio or lifting, both of which are good gym options since they use equipment I don't have elsewhere. However, since my at-home options are kind of lifting-like, I think I'm going to opt to cardio on Tuesday, then I'll at-home jump/lift Wednesday, Thursday I'll either jump and lift a different muscle group or go for a run, and Friday I'll do whatever else I didn't get to this week.

Did you follow all that? No? Well, moral of the story is that I've chosen to do cardio today. According to my long-term calendar, the last couple cardio workouts have been running, rowing, walking, and stair stepping. Looks like I'm overdue for a bike ride!

Pre

Energy Level [1-5]: 4

Sore Areas: Obliques.

Yesterday: Jumping! Kind of lame ab workout.

Environment: Indoors

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

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	60-75	[+1.6] 1.16
5:01 - 10:00	95+ [:20] 40- [:10] x10	[+1.62] 2.78
10:01 - 40:00	Repeat 0:00 - 10:00 x3	[+ 1.22] 4.0 [+1.51] 5.51 [+1.19] 6.7 [+1.49] 8.19 [+1.18] 9.37 [+1.43] 10.8
Total: 40:00	72.5 [avg]	10.8

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 60:00

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

Comments
I upped the resistance on the bike workout (mostly just for shiggles) and it definitely reflected in my distance -- I figure I'm about a mile short of where I should be to be on pace with the lighter resistance. I also could absolutely feel it in my quads -- workin hard! No lingering effects though, absolutely no next day soreness. Guess I need to work harder...

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...

Blogilates - Abs + 20:00 Bike

Catching up on posts, so not a lot to say today!

Today I was feeling a little 'meh' and overwhelmed by the task of having to come up with workouts for the week. So I had a mini ephiphany -- why not actually follow one of these calendars all these fabulous fitness-minded people put out? Crazy, right? The only effort I'd have to put in was the effort to do the workouts. Genius!

But which calendar to follow? Well, considering I gave myself a massive bruise at kickball yesterday which hurts every time the skin of my thigh moves, something low-impact. Blogilates it is. According to the calendar for 2/25, it's ab day.

Pre

Energy Level [1-5]: 3

Sore Areas: Bruised thigh.

Yesterday: Sunday funday!

Environment: Indoors

Workout
Equipment: none!
Work Time: 50:00?

Blogilates - FeelFabFeb 2/25
** Didn't get through everything - gave up after the 'Love Handles Exterminator'

Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 5:00	~75	1.3
5:01 - 10:00	100+ [:20] 40- [:10] x10	[+ 1.55 =] 2.85
10:01 - 15:00	~75	[+ 1.32 = ] 4.18
15:01 - 20:00	100+ [:20] 40- [:10] x10	[+ 1.57 =] 5.75
Total: 20:00		5.75

Post
Energy Level [1-5]: 2
Stretch Time: 5:00
Total Time: Way too long.

Day After
Sore Level [1-5]: 0
Sore Areas: n/a

Comments
Straight-up, this workout sucked. I was unmotivated, didn't want to be there, everything was just 'meh'. I gave up on the blogilates workout halfway through because I just didn't want to do it any more. It was especially frustrating because the reception at the gym sucks so each video took like 10 minutes to load and would randomly freeze in the middle. There was no 'flow' to the workout, just a lot of lying around. Wasted time. I *hate* wasting time. But since I hadn't really done anything in the nearly 60 minutes it took me to watch 30 minutes of video, I got on the bike. Had to do SOMETHING to salvage the day. But I had nothing to read. Ugh. At least I kept up a good pace? Hopefully my next workout will be better.

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.

8:00 Abs + 15:00 Jump Rope + 26:00 Bike

Running behind with my posting, so I'm just going to throw this up here. This was another day of mixing lifting and cardio, with the focus on my abs! This was also my only day during the week when I didn't have anything else planned, so I wanted to pile on the cardio. Since I was kinda hungover wanted to read, I had originally planned to then work the stair stepper for 25 minutes then do 15 minutes of jump rope, but when I was done with my ab work both the steppers were taken! So I did my jump roping instead, and while the steppers were momentarily free while I was bouncing about, they were occupado again when I was finished (So Annoyed -- more on that later). Since I didn't feel like waiting I switched out the stepper for some bike intervals.

Pre

Energy Level [1-5]: 3

Sore Areas: Just kind of hungover everywhere...

Yesterday: No exercise, bottomless tequila and tacos!

Environment: indoors - kinda warm!

Workout
Equipment: Jump Rope, Stair Stepper Stationary Bike
Work Time: 21:00

Ab bonus!

Time	Exercise
0:00 - 0:30	Plank
0:30 - 1:00	Forward/Backward 'Saw'
1:00 - 2:00	Side Plank + Tuck (R)
2:00 - 2:30	Side-to-Side Hip Drops
2:30 - 3:00	Up-Downs
3:00 - 4:00	Side Plank + Tuck (L)
4:00 - 5:00	Rest!
5:00 - 9:00	Repeat 0:00 - 4:00

Jump Rope

Minutes	Jump Type	Speed
0:00 - 1:00	two-foot jump	Moderate
1:01 - 2:00	single-foot jump [:30 R / :30 L]	Moderate
2:01 - 3:00	two-foot jump	Fast
3:01 - 3:30	butt kicks	Moderately Fast
3:31 - 4:00	high knees	Moderately Fast
4:01 - 4:30	forward/backward jumps	Moderate
4:31 - 5:00	side/side jumps	Moderate
5:00 - 15:00	repeat 0:00 - 5:00

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	75
3:01 - 5:00	85
5:01 - 6:00	95
6:01 - 6:30	110+	1.96
6:31 - 26:00	Repeat 0:00 - 6:30 x3	3.9 5.8 7.75
Total: 26:00	~85 [avg]	7.75

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

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

Comments
I was surprised at how well I took on the bike, considering my bottomless tequila brunch the day before. It wasn't quite as fast as a non-hungover workout, but I'll take it! Upper back ended up pretty sore, probably because of the jump rope. Still angry at all gym goers.