Total Body Lift + 15:00 Incline Treadmill

Still a little sore from the Pilates workout I tried Tuesday -- guess it does work after all! Especially for those tiny muscles I typically miss during straight lifting sessions -- inner/outer thighs, stuff like that. I'm going to have to start working more of these in.

Woke up feeling like death today. We had week 1 of my new 'game-show' trivia league yesterday and I was Not Impressed by the bar food, which led to drinking on an empty stomach. Rookie mistake. It then led to a late-night visit to one of the more expensive restaurants in the immediate area, a huge steak, mashed potatoes, and sweet potato fries. No regrets! Well, ok, maybe a few. Probably should have saved some leftovers for the pup.

ANYWAY, I'm revisiting a workout from the Women's Health book of 15-minute workouts. Last time I did this workout, I was also coming off of a night of excessive drinking, so I'm not expecting my best work today. But at least I know I'll get through it!

Pre

Energy Level [1-5]: 3

Sore Areas: Inner thighs, Butt

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 10lb, 15lb, 40lb [x1]; stability ball
Work Time: 41:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Squat + Overhead Press	15 - 15lbs	15 - 15lbs	15 - 15lbs
DB Pushup + Row	10 - 10lb  12 pushups + 12 rows - 15lbs	12 + 12 - 15lbs	6 + 12 - 15lbs
Reverse Lunge + DB Curl	15/side [alt] - 10lbs	15/side - 10lbs	15/side - 10lbs
Tricep Crab Dip + Leg Raise	15/side	10/side	20 - no leg raise
Sumo Squat	15 - 40lb	15 - 40lbs	15 - 40lbs
Lunge + Side Raise	15/side [alt] - 10lbs	15/side - 10lbs	1-Leg Bent Rows: 15/side
Pushups	12	12	12
Stability Ball Mountain Climbers	30	30	30
Total time	7:30 [x2]	13:00	13:00

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

Cardio Bonus:
Equipment: Incline Treadmill
Speed: 3.0 MPH

Minutes	Incline: ° [time]	Total Distance (mi.)*
0:00 - 2:00	9.0
2:01 - 3:00	12.0
3:01 - 4:00	15.0
4:01 - 5:00	18.0
5:01 - 6:00	21.0
6:01 - 7:00	24.0
7:01 - 8:00	21.0
8:01 - 9:00	18.0
9:01 - 10:00	15.0
10:01 - 11:00	12.0
11:01 - 12:00	9.0
12:01 - 15:00	6.0	.75 mi; 509 m vertical

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

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


Comments
I switched out the lunges in the last set because I felt like I wasn't hitting my hamstrings enough with the other moves, and lo and behold what do I do? Come thisclose to pulling one of said hamstrings. Good job me. So that's why I added the slow cardio on the incline -- wanted to work the muscle just a little but not put too much strain on it. Hopefully it'll be better soon!

Blogilates - Full Body Focus

I've stated on several occasions that Pilates isn't my thing. For one, I get the general impression that you need about 4 trillion accessories to even get started. Medicine balls and squishy balls and resistance rings and weighted bars and what the hell is that slidy-table thing? I can't even begin to figure out how that thing works. Too many cables. Pilates studios = terrifying.

However, another constant struggle in my life is to come up with new workouts that don't bore me to death. Personally, I can't come up with anything more imaginative that 'do some squats and maybe a bicep curl or something?' so I tend to look to others for workout inspiration. As a result, when one of the blogs I follow, The Skinny Confidential, gave a ringing endorsement of Cassy Ho and her Blogilates program, I decided to check it out. She's a certified Pilates instructor and Fitness magazine seems to think she's legit (like, Jillian-Michaels-level legit), so that was a good a reason as any to poke around.

Cassey designs short, modular, 4-7 minute mini-workouts that are meant to be combined into a longer sweat session. You can put them together yourself, but Cassey also designs a monthly workout calendar with suggestions for any given day. The workouts are free on YouTube, which isn't even the best part -- that would be the fact they're largely equipment free! No torture table for me, thankyouverymuch. They're also designed to be done in approximate the space a yoga mat takes up. No cost, no accessories, and virtually no gym (or living room) space needed -- sign me up!

I signed up for her newsletter and got access to her 'JaNEWary' calendar. I needed a strengthening workout, and 1/15 happened to be a 'Full Body Focus' day, so I rolled with it.

As I said, the modules are all free on YouTube, so I made a playlist with the videos for the day, carved out a little bit of floor space at the gym, and got to work!

Pre

Energy Level [1-5]: 4

Sore Areas: Back still hurts.

Yesterday: Zumba! No alcohol.

Environment: Indoors.

Workout
Warmup: Overrated.
Equipment: None!
Work Time: ???

JaNEWary Full Body Focus - 1/15

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total in-Gym Time: ??

Day After
Sore Level [1-5]: 4
Sore Areas: Obliques, Quads, Hamstrings

Comments
I'm not going to lie -- I wasn't expecting much from this workout. I consider myself to be a fairly fit human being, so how hard could a couple of lunges and a plank be? Well, apparently, really fucking hard. I think it's the duration of the sets that's the killer -- it's not 'do 10 lunges', it's 'We're going to do lunges until whenever. Like 2 minutes? Maybe? Whatever. Keep going!!'

Truthfully Cassey is a little more chipper than I typically like in a trainer, but her workouts are no joke. I'm definitely going to try and fit in more of her workouts, especially on days when I have no motivation to think of anything myself. I like the idea of variety and hitting more neglected muscles -- squats are great, but they don't exactly tone my inner thighs.

Total Body Lift

First lifting session of the new year! Might be a disaster -- still really hurting from whatever injury I gave myself last week. But I'm going to try anyway, with a backup workout in my pocket if necessary.

I've done this workout before, but for the record it's from Women's Health's 'Big Book of 15 Minute Workouts' - titled 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Pain under left shoulderblade.

Yesterday: Beer. No workout.

Environment: Indoors.Relatively warm, for January!

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: BOSU, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 15:00?

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl One Leg Squat + Bicep Curl	15/leg - 12 lbs 12/leg - 15lbs	12/leg - 15lbs	15/leg - 15lbs Curls on alt. squats [15 curls total]
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	10/side - 15lbs [only 17 presses]	20/side - 15lbs Press on alt. squats [20 total]
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs 10 lbs	15/side - 10lbs	15/side - 10lbs
Plank + Front Raise	15/side [alt] - 5 lbs	15/side - 5lbs	15/side - 5lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	12/side - 12lbs	15/side - 12lbs
Stability Ball Crunch + Punch	15/side [alt] - 5 lbs	16 - 5lbs	16 - 5lbs
Time to Complete	15:00	?	?

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	Straight Arm Plank + Leg Raise
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Straight Arm Plank
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total in-Gym Time: 65:00

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

Comments
Looks like my gym got rid of the hex dumbbells -- so disappointed! My shoulders notice a big different between 10 and 15 pounds, let me tell you. So I had to alter reps a little bit, combined with the fact I couldn't find a few of the other accessories I needed (BOSU ball, where have you gone?), and my workout was a little different that I originally planned. I didn't quite make all of my sets as I wanted, but it was a decent effort for the first lift in a few weeks. Woke up sore the next day -- stairs were a challenge! Also have to remember to write down times so I know how long these things take.

DIstance Run

It's been a week now since I contracted the plague, so naturally I'm starting to feel guilty about slacking on the workout front. While I think I get major points for going at all, it's time to get over the excuses and get back up to speed.

It's currently a ridiculous 50 degrees outside (in JANUARY!), and since pup has been languishing at my mother's house for several months where I know he wasn't run at all, I'm going to use this opportunity to get in a rare winter run. 'Rare' because it had better be about 50 degrees for me to go outside -- I'm not so dedicated to running that I'll invest in or put on anything more than a long sleeve Underarmor in response to inclement weather. You will def not find me out there when it's anywhere near freezing -- I hate gloves and I hate running with my ears covered. Gives me earaches.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Outdoors - warm! Surprisingly.

Workout
Equipment: none!
Work Time: 55:00
Distance: 4.5 mi.

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

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

Comments
It was 55 minutes from the time when I left my house to the time I got back inside. That includes the time it took to walk out to the street, walk the dog a block to get him prepped, the run, several doggie stops, lights, plus the several block walk at the end to cool down. When I take that into account, I don't feel so bad about running only 4.5 miles in 55 timed minutes [12 minute miles? I can do better than that...]. It was probably closer to 40 minutes or so. I hope. I really need to start remembering to set my running timer...

30:00 Incline Treadmill Walk

Feeling slightly less like death, but still nowhere near 100%. Everything hurts, but especially my back. I'm starting to wonder whether I did something to it, and it's not just sickness. Maybe when I rowed Monday? I don't know. Regardless, I wasn't feeling up to anything very intense today, so I decided to go with a incline walking workout. It's literally the one on the little paper thing at the top of all the incline treadmills in my gym. Claims to burn lots'a calories in a short amount of time. Hopefully it's not lying!

Pre

Energy Level [1-5]: 3

Sore Areas: none, really

Yesterday: No alcohol, no exercise

Environment: indoors

Workout
Equipment: Incline Treadmill
Work Time: 30:00

Treadmill:

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.5	9.0	~.17
3:01 - 13:00	3.5	21.0	~.76
13:01 - 18:00	2.5	30.0	~.97
18:01 - 28:00	3.5	21.0	~1.5
28:01 - 30:00	3.5	6.0	1.5

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 40:00

Day After
Sore Level [1-5]: I0
Sore Areas: None

Comments
The walking was actually harder than I expected, although it did feel like I was breathing icicles the entire time. I hate being sick -- hopefully I'll be 100% soon!

40:00 Stationary Bike

Felt like death today -- I think boyfriend brought the plague to me from somewhere. Struggled through work, couldn't even think about doing any real work at the gym. Instead, I ended up on a stationary bike with a magazine. Powered through 40 minutes, on the 'fat burn' setting. Don't know if it means I'm out of shape or not, but it took very little resistance to keep my heart rate at 168. Oh well, something's always better than nothing!

Pre

Energy Level [1-5]: 2

Sore Areas: none, really

Yesterday: No alcohol, no exercise, hangover recovery day

Environment: indoors

Workout
Equipment: Stationary Bike
Work Time: 40:00

Row:
Level: 8

Minutes	Heart Rate (BPM)	Total Distance (mi)
0:00 - 40:00	avg: 168	14.5

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 50:00

Day After
Sore Level [1-5]: ?
Sore Areas: Still have plague. EVERYTHING hurts.

Comments

12:00 Run + 12:00 Bike + 12:00 Row + 12:00 Incline

Almost a new year! And with it, the end of the indulgence of the past few weeks comes into sight. I know there will be tons of drinking tonight and tons of nothin' tomorrow, so I hit it hard at the gym. 4 machines, about 12 minutes each, lots of intervals!

Pre

Energy Level [1-5]: 5

Sore Areas: none, really

Yesterday: No alcohol, no exercise, 12 hour car ride

Environment: indoors

Workout
Equipment: Treadmill, Rowing Machine, Stationary Bike, Incline Treadmill
Work Time: 48:00

Treadmill:

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 [3:01 - 4:00] 2.5 [4:01 - 5:00]	~.55
5:01 - 6:00	9.0	2.5 [5:01 - 5:30] 2.0 [5:31 - 6:00]	~.7
6:01 - 6:30	10:00	2.0	~.78
6:31 - 9:30	6.0	2.0 [6:31 - 8:00] 3.0 [8:01 - 9:30]	~1.08
9:31 - 11:30	7.5	3.0 [9:31 - 10:30] 2.5 [10:31 - 11:30]	~1.33
11:31 - 12:30	9.0	2.5 [11:31 - 12:00] 2.0 [12:01 - 12:30]	~1.48
12:31 - 13:00	10.0	2.0	1.56
Total: 13:00	7.23 [avg]	2.62 [avg]	1.56

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:33
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	1460
6:31 - 9:30	2:33
9:31 - 11:30	2:13
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	2930
Total: 13:00	2:13 [avg]	2930

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	73
3:01 - 5:00	83
5:01 - 6:00	98
6:01 - 6:30	110+	1.85
6:31 - 9:30	78
9:31 - 11:30	88
11:31 - 12:30	98
12:31 - 13:00	110+	3.8
Total: 13:00	~85 [avg]	3.8

Incline Treadmill
Speed: 3.5mph

Minutes	Incline: °	Total Distance (mi)*
0:00 - 3:00	9.0
3:01 - 5:00	15.0
5:01 - 6:00	21.0
6:01 - 6:30	24.0
6:31 - 9:30	9.0
9:31 - 11:30	15.0
11:31 - 12:30	21.0
12:31 - 13:00	24.0	.87
Total: 13:00	580m [vert]	3.8

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: ?
Sore Areas: Too hungover to tell, also contracted plague. EVERYTHING hurts.

Comments
Work up new years day hungover, as per the standard, but also having come down with the plague. Suffice it to say, I felt like death. Don't know if this workout had anything to do with it, but I'd like to think maybe yes? Either way, torched calories like a champ! [I hope... as soon as I get my FuelBand back I'll know for certain]