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
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Sore Areas: 

Comments

Total Body Tone [Blogilates]

Yesterday was miserable so I didn't get a workout done, which means I need to fit one in today. We have brunch plans, luckily the people we're going with today don't get up much before noon so I have time to slip one in this morning. Boyfriend is going to the actual gym, but I've done that a fair bit this week (for all that they've been shortie workouts) so I think I'm going to stay home. Plus, I had a hard time getting out of bed and would rather work out than spend useless time in transit. It's early and my brain isn't functioning at its optimal level yet so I'm going for something easy - the blogilates 100 workout.

Pre

Energy Level [1-5]: 2

Sore Areas:  None

Yesterday: Nothing.

Environment: None.

Workout
Equipment: None
Work Time: 30:00

'100 Workout': 100 reps each of: jumping jacks, squats, situps, bridges, bicycle crunches, pray pulses
Time: about 20:00? (I failed to note my end time)


Blogilates - Whoa Whoa Workout

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 45:00

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

Comments
I guess working out first thing in the morning isn't really my bag. I kind of wandered through these exercises, definitely not giving it my all. It took me like a hundred years to get through the squats alone, not to mention the fact I wandered into the kitchen at some point for water. I did get all the way through the tacked on blogilates workout, so... there's that. It's a 'something better than nothing' kind of day...

Total Body Tabata [P&I]

Trying something a bit different today as I'm due for a total body lifting session but don't particularly feel like making one up. So I perused some of the workouts I have saved and remembered the Pumps & Iron website. Most of her workouts are tabata-style, which is going to work great considering I don't really feel like spending too much time working out today. I'm into efficiency. This is based off of the P&I 30-minute interval workout.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: 30:00
Equipment: Kettlebell [20 lb]
Timing: For each exercise, :30 work, :10 rest; 9 exercises x 5 sets

Exercise	Approximate # Reps
Kettlebell High Pull - R - 20lb	15
Kettlebell High Pull - L - 20lb	15
Side V-Up - R	20
Side V-Up - L	20
Burpee + Push Up	7
Plank Tucks	30
Kettlebell Swing	15
Reverse Plank	:30
Split Squat Jumps	20

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

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

Comments
That was a nice little workout! I was definitely sweating by the end. Missing a little bit in the back muscles department, but that can be remedied the next time around. Maybe the planks can be plank rows or something.

So I'm torn on this style of workout, because on the one had it's done in a set amount of time. But on the other, I know I'm definitely slacking a little more than I could be. It's the time that gets to me -- I operate much better on a 'reps' basis. Once I get the number I think I can do in the time, I kind of give up once I've hit that number. It might help to think to myself that for each set I should do one more or something, but as I get more and more tired those numbers are unattainable and I start giving up earlier. Hmm. Need to figure out something to keep me working hard through the end of the time...

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
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Day After
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Comments

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.

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
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Day After
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Comments

Total Body Tone [TIU]

Happy Halloween!! I LOVE Halloween -- I love finding the perfect costume, getting dressed up and seeing what everyone else has cleverly thrown together. Which is why I'm super disappointed that I've pretty much missed Halloween this year. Last weekend's wedding and this weekend's camping trip have knocked out both Hallo-weekends, and tonight is 'madly prep for the camping trip' night. There are tons of errands to run, firewood to obtain, bags to pack and food to prep so that we can get out of here in a timely fashion tomorrow. Last year we didn't prep properly, spent 3 hours running around looking for a fire pit (we went to three home depots. THREE) because the one we had ordered off Amazon got rerouted due to Sandy and we needed something to cook on, didn't end up leaving until almost 10 PM, arrived just before midnight, and had to set up our tents in complete blackness because they turned the lights off at 12. I was thisclose to turning around and going home. But I didn't, we had fun, and I learned my lesson: advanced planning! So here I am now, sacrificing my Halloween to make oatmeal cakes so I don't starve to death. Sigh. At least I got away with wearing my Ninja Turtles shirt to work today.

Only a little bit of time to work out today due to the afore-mentioned errands and baking, so I did a quick toning routine in the 20 minute intervals my oatmeal cakes were baking in. Routine is from ToneItUp, a special Halloween workout.

Pre

Energy Level [1-5]: 5. Busy busy busy!

Sore Areas: Hamstrings, a little

Yesterday: Short jog

Environment: indoors, at home, on carpet, oatmeal in the oven...

Workout
Equipment: None!
Work Time: 35:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Crab Walk	8 steps forward, 8 back x4	8/8 x4	8/8 x4	8/8 x4
Plank Pike-Ups	20	20	20	20
Lunge + Twist	20/side	20/side	20/side	20/side
Bridges [slow]	20	20	20	20
Spider Pushups	10	10	10	10

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

Post
Energy Level [1-5]: 5
Stretch Time: 0:00
Total Time: 35:00

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

Comments
Workout wasn't as hard as I was hoping to get, but something is better than nothing! And those spider pushups were killer in the moment although they didn't leave me sore the day after.

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.

CXWORX + BodyPump

Going to do some 'real' lifting today - squats and deadlifts here I come!

Pre

Energy Level [1-5]: 3

Sore Areas: None

Yesterday: Cardio + Light Toning

Environment: Indoors.

Workout
Warmup: 5:00 Stationary Bike
Equipment: resistance band [orange], small barbell, plates: 5kg x4, 2.5kg x2, 1kg x2
Work Time: 90:00

CXWORX: 30:00, various core exercises
BodyPump: 60:00, full-body workout

Muscle Group	Weight [plates = total]	Increase/Decrease?
Warmup - All	2 x 5kg = 10 kg
Legs/Gluts	4 x 5kg + 2 x 2.5kg= 20kg
Chest	2 x ( 5kg + 2.5kg + 1kg) = 15 kg
Back/Hamstrings	4 x 5kg = 20 kg
Biceps	2 x (2.5 kg +1kg) = 7 kg
Shoulders	2 x 5kg = 10 kg

Post
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Total in-Gym Time:

Day After
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Comments

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!

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
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Day After
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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

ZCUT #4

I was invited to play in a soccer game later today, but as a goalkeeper, so there's not a lot of exercise involved. I'm doing it as a favor to a friend as their usual keeper is out of town and I couldn't help them out last week. Since I already skipped a workout yesterday to run errands, I'd rather not lose this entire day, exercise-wise, too; I'm going to take the pup to the park and throw down a quick tabatta-style workout. This workout is from ZuzukaLight and her ZCUT Power Cardio series, and since I want to record my scores I'm going to refrain from mentioning which exercises I was doing out of respect for Zuzuka's finished project. Don't want to give everything away!

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Errand running - no exercise

Environment: Outdoors - not too hot!

Workout
Warmup: None
Equipment: None
Work Time: 45:00

ZCUT #4 : Tabbata Challenge

Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
6	6	6	5	6	6
17	16	15	15	16	16
11	10	10	10	9	10
10	10	9	10	10	9
16	15	15	15	16	15

[numbers are approximate as I didn't have a pen to write them down]


+ 50:00 Indoor Soccer

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

Day After
Sore Level [1-5]: 4.5
Sore Areas: Legs, Lower Back, Feet

Comments
Well, I definitely did not end up playing goalie, and now I am full of hurting. Whew. Not only did I not stand around as I was expecting, but it also turned out to be an indoor game, not outdoor, which means I spent 50 minutes running all-out for 3 minutes at a time... exhausting! And of course I haven't worn my cleats in a Good Long While (like... a year), so I have some lovely blisters to complement my dead leg muscles. But I did score the winning goal! Worth it.

Total Body Tone + HIIT

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

Pre

Energy Level [1-5]: 3

Sore Areas: Knees

Yesterday: Distance Run

Environment: Indoors, not too hot!

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


Surfer's Paradise

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

Hall of Fame

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

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

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

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

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

Body Pump

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

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

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

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: No exercise. Goodbye brunching.

Environment: Indoors.

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

BodyPump: 60:00, full-body workout

Muscle Group	Weight [plates = total]	Increase/Decrease?
Warmup - All	2 x 5kg = 10 kg	no
Legs/Gluts	4 x 5kg + 2 x 2.5 kg = 25kg	no
Chest	2 x ( 5kg + 2.5kg) = 15 kg	no
Back/Hamstrings	2 x (5kg + 2.5 kg +1 kg) = 17 kg	Increase
Triceps	2 x ( 5kg + 1 kg) = 12 kg	no
Biceps	2 x 5 kg = 10 kg	no
Shoulders	2 x 5kg = 10 kg	no

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

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


Comments

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...

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

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

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