Red Headed Racer

saturday

2012-02-04T18:42:00.000-08:00

today....I ran 8 miles! total time 1 hour, 10 mins. definitely a personal best. and only 2 weeks until the half marathon. I've raised almost 500 dollars so far!

thursday

2012-02-02T18:24:00.001-08:00

3 miles interval run on treadmill, 30-45 second intervals, from 8.0-10.0 , with 1 minute walk in between. finished in exactly 30 minutes and felt great!

food- time to course correct

2012-01-30T05:01:00.000-08:00

I'm carrying about 15 extra pounds right now, and the baby just turned 1, so I can't call it baby weight anymore! I know exactly why I'm carrying it- my FOOD has been out of control lately. I never really stopped with the holiday snacking/wining/snacking/desserts.

So starting today, I'm logging my food on my plate again. and aiming for 120 grams of protein, and tons of veggies and water. I can do this! I've got about 10 cute pairs of jeans in my closet just dying to be worn!

I might get back in touch with my personal trainer and try to schedule twice monthly accountability reviews for homework assignments, weigh ins and workouts.

monday!

2012-01-30T04:49:00.000-08:00

I'm hoping this is the first of 2 good workouts today, I really need to get in a long run because I didn't have the chance this weekend.

Workout 1: 6 am

early morning kettle bells, oh how I have missed you!

2 handed Swings: 13x20 (40 lbs kb), minimal rest
Snatches: 10x5, each hand (20 lbs)

total time: 20 minutes

workout 2: 830 am
4.1 miles on treadmill, 37:07- this is super fast for me! i'm psyched!

friday

2012-01-27T14:17:00.000-08:00

2 miles on treadmill. 19.30 mins.

felt great!

Thursday

2012-01-26T12:15:00.001-08:00

Fun day today! I did a combo of heavy lifts with body weight circuit.

Round 1:
Deadlift 5x5(135)
Pushups 5x20

Round 2
Pullups 5x5(55)
Jump squats 5x20

Round 3
Squats 5x5(135)
Kb swings 5x20 (35)

Round 4
5x 30/30 treadmill runs at 8.0

wednesday

2012-01-25T16:07:00.001-08:00

20-15-12-10- no rest

squats with db curl (17.5 lbs)
pushups with medicine ball
lunges with OH db (17.5 lbs)
tricep walks
30 sec treadmill sprint (9.5 mph)

monday

2012-01-23T11:12:00.001-08:00

22 min circuit
4x10 super set
Bench press (105 105, 105,95)
T bar row (45)

4x10 superset
Front squat push press (45)

4x10 superset
Shoulder press 20)
Bent over row (20)

Wall ball x50 (14 pounds)
Kbswing x 50 (35 pounds)

sunday

2012-01-22T13:12:00.000-08:00

5 miles with the double jogger, 60 minutes

thursday

2012-01-20T04:26:00.001-08:00

3.5 miles of intervals on treadmill, 36 minutes

Wednesday

2012-01-18T16:05:00.001-08:00

3x15 of everything, with 1 minute rest after each full set:

front squat with overhead press (45)
lunges with bicep curl (15)
bentover row with stiff legged deads (45)
tricep overhead press with plie squat (25)

Tuesday

2012-01-17T09:15:00.001-08:00

2 miles of sprint intervals. 20 minutes.

monday

2012-01-16T08:28:00.000-08:00

For the next 5 weeks, while I'm prepping for the half marathon, I;m trying to keep my weight workouts really intensely focused on cardio and strength at the same time. Very little rest, full body workout.

Today:

Round 1: 4x10. no rest
squats (115)
incline bench (65)

Round 2: 4x10 no rest
stiff dead (70)
db chest press (30 x2)

Round 3 4x10 no rest
leg press (180)
assisted pull ups (70)

Round 4 4x10 no rest
sumo squats (45 kb)
kb overhead press (2x20)

saturday

2012-01-14T10:28:00.000-08:00

4.5 miles of treadmill intervals, felt great! 46 minutes

Wednesday

2012-01-12T13:15:00.001-08:00

After 3 days of severe headaches I finally got in a quick workout:

Crossfit Fran- modified
3 rounds of thrusters followed by pullups no rest

Thruster 15-12-9(45)
Pullups 15-12-9(55)
2x5 negative pullup

Total time: 8 minutes

friday

2012-01-06T11:12:00.000-08:00

awesome crossfit type workout today!

round 1: 21-15-9, no rest
1. front squat push press 45
2. lat pull 80

round 2: 3 rounds, no rest
400m run on treadmill
20 kb swings (30 lbs)
20 wall balls (12 lbs)

wednesday

2012-01-04T13:26:00.000-08:00

2.5 miles on treadmill, 25 minutes

tuesday

2012-01-03T14:51:00.001-08:00

Deadlift 4x5(135)

Shoulder press 4x10 (20 lbs DB)
Walking lunge 4x10 (20 lbs DB)

Assisted pullups 4x10 (70)
Stiff legged deadlift 4x10(30lbs DB)

Burpees 4x10
Pushups 4x10

Mountain climber 4x10
Squat jumps 4x10

KB swings 10x20
Jumping jacks 5x20

monday

2012-01-02T16:52:00.000-08:00

3.1 miles pushing 2 kids in a jogging stroller! yeow!

sunday

2012-01-01T16:52:00.000-08:00

30 mins of kettlebells, fun fun fun

friday

2011-12-16T11:26:00.000-08:00

Heavy weights day- my favorite!

Bench Press 5x5 (115, 115, 95, 95, 95)
Barbell Shoulder Press 5x5 (55, 55, 55,45, 45)
Deadlift 3x10 (135)
2x2 (185)
2x10 (135)
Assisted pullups 5x5 (40, 40, 40, 25, 40)
4 rounds of plyo jumps (4x20 squat jumps)

wednesday

2011-12-14T18:33:00.000-08:00

I sort of did a new rules of lifting workout today, but I modified part of it.

stage 3, workout B, round 1:
barbell romanian deadlift with bentover row 3x6 @95

wide grip lat pull 3x6 @ 90
single leg squats 3x6 @ BW

incline bench 3x6 @85
assisted pullups 3x6@55

tuesday

2011-12-13T11:11:00.001-08:00

yes!

20x20/40 sprints on treadmill , speed ranging from 10-10.5 mph

yes!

monday

2011-12-12T14:44:00.001-08:00

back to the new rules of lifting, stage 3, workout 1:

Db snatch 22.5 3x6
Single leg deadlift 2x27 lb db. 3x6
Db bent over row 27x2 3x6
Squat 3x6(165,155,145)
Db incline bench 3x6(35)
Plank 3x90 seconds
Wood Chopper 3x6(55)

Bw matrix 2sets
24 squats
12 lunges each leg
12 jump lunges
24 squat jumps

saturday

2011-12-10T13:04:00.001-08:00

great 3 miles on the treadmill today!

3.1 miles, 32 minutes

friday

2011-12-09T09:01:00.001-08:00

legs chest back interval 15-12-10-8

Set 1:A. Walking lunges (25 dbs)
B. bench press (95 lbs)
C. assisted pullups (70 lbs)
D. 1 minute run @8 mph

Set 2:A. stiff legged deadlifts (95)
B. incline bench press (75 lbs)
C. reverse DB flys (22.5 dbs)
D. 1 minute jumping jacks

thursday

2011-12-08T15:04:00.000-08:00

2 mile run outside- 24 minutes

wednesday

2011-12-07T08:24:00.001-08:00

I felt like doing some heavy lifting today....it was awesome:

Legs day:
5x5 sumo deadlift @135
2x1 deadlift @175
2x10 deadlift @ 155

5x5 squat at 155
2x10 squat @135
2x10 front squat @45

pullups
1x5 @25
1x5 @40

l-sits for abs
4x10 seconds

Tuesday

2011-12-06T20:55:00.001-08:00

Kettlebell day! Hooray!

12 minutes of one handed swings (25lbs)
Snatch practice sets of 5
Squats sets of 10

monday

2011-12-05T08:54:00.001-08:00

Not enough time to do my full NROL4W workout today so I did this instead;

1. a. 4x10 bench press (105, 95. 95, 95)
1.b. 4x10 shoulder press (22.5, 20, 20, 17.5)

2.a. 4x10 bentover row (22.5, 25, 25, 22.5)
2. b. 4x10 upright row (17.5)

3. body squats 1x50

friday

2011-12-02T11:12:00.001-08:00

Stage 2 of new rules of lifting for women! great fast workout!

Workout B, 3rd time:
1. wide grip deadlift from step 2x10 (115)
4x1 (165)
2 (a) static lunge with toe on step 2x10 (25)
2 (b) underhand grip lat pull 2x10 (95)
3 (a) reverse lunge with toe reach 2x10 (22.5 lbs dbs)
3 (b) bentover row 2x10 (20)
4 (a) swiss ball crunch 2x10
4 (b) reverse crunch 2x10
4(c) side lat crunch 2x10 each side

Intervals: 5 minutes on treadmill

wednesday

2011-11-30T07:58:00.001-08:00

Stage 2, workout A, round 2

1. front squat push press 2x10 (55. 50)
2 (a) step ups 2x10 (22.5lbs dbs)
2 (b) 3 point row 2x10 (22.5 lbs dbs)
3 (a) bulgarian split squats 2x10 (22.5 lbs dbs)
3 (b) pushups 2x10
4 (a) plank 2x60 sec
4 (b) wood chopper 2x10 (45 lbs)
5. 5x5 assisted pullups (85)
6. 5x5 assisted chinups (70)

friday

2011-11-25T14:09:00.001-08:00

Stage 2 of new rules of lifting for women! great fast workout!

Workout B, second time:
1. wide grip deadlift from step 2x10 (105)
2 (a) static lunge with toe on step 2x10 (25)
2 (b) underhand grip lat pull 2x10 (95)
3 (a) reverse lunge with toe reach 2x10 (20 lbs dbs)
3 (b) prone cuban DB snatch 2x10 (12.5)
4 (a) swiss ball crunch 2x10
4 (b) reverse crunch 2x10
4(c) side lat crunch 2x10 each side

Intervals: KB snatches, swings, and presses for 10 minutes

monday

2011-11-21T12:20:00.001-08:00

Stage 2, workout A, round 2

1. front squat push press 2x10 (55)
2 (a) step ups 2x10 (22.5lbs dbs)
2 (b) 3 point row 2x10 (22.5 lbs dbs)
3 (a) bulgarian split squats 2x10 (20 lbs dbs)
3 (b) pushups 2x10
4 (a) plank 2x60 sec
4 (b) wood chopper 2x10 (40 lbs)

friday

2011-11-18T07:21:00.001-08:00

Stage 2 of new rules of lifting for women! great fast workout!

Workout B, first time:
1. wide grip deadlift from step 2x10 (95)
2 (a) static lunge with toe on step 2x10 (22.5)
2 (b) underhand grip lat pull 2x10 (90)
3 (a) reverse lunge with toe reach 2x10 (17.5 lbs dbs)
3 (b) prone cuban DB snatch 2x10 (12.5)
4 (a) swiss ball crunch 2x10
4 (b) reverse crunch 2x10
4(c) side lat crunch 2x10 each side

2x60 second sprint @8.0 mph/3% incline

thursday

2011-11-17T12:12:00.001-08:00

quick run outside--the weather is awesome!

2.1 miles- 23minutes

Wednesday

2011-11-16T19:25:00.001-08:00

Stage 2 of new rules of lifting for women! great fast workout!

Workout A:
1. front squat push press 2x10 (55)
2 (a) step ups 2x10 (20lbs dbs)
2 (b) 3 point row 2x10 (20 lbs dbs)
3 (a) bulgarian split squats 2x10 (20 lbs dbs)
3 (b) pushups 2x10
4 (a) plank 2x60 sec
4 (b) wood chopper 2x10 (35 lbs)

tuesday

2011-11-08T17:45:00.000-08:00

The weather today was absolutely beautiful so i went for an afternoon run outside. It was amazing. I did a 2 mile loop (very slowly), then did 10 20/40 sprints.

monday

2011-11-07T08:53:00.000-08:00

Today was my final workout of stage 1, workout A- I did the AMRAP workout to test my progress, and here's how I fared:

Squats 1x25 (115)
Pushups 1x25
Low row 1x25 (60)
Step Ups 1x20 (15 lbs Dbs)
Ball Pikes 1x25

friday

2011-11-04T14:51:00.000-07:00

Stage 1, Workout B, number 8
Deadlift 3x8 @135

Db shouldr press 3x8@27.5
Lat pull 3x8@100

Lunges 3x8@22.5
Swiss ball crunches 3x12

hanging abs raises 4x10

wednesday

2011-11-02T07:56:00.000-07:00

New rules of lifting for women, stage 1, workout A, number 8 (slightly modified)
Squat 3x8 @145
jump squats 3x10
pushups 3x8
Low row 3x10@75
Step up 3x10@25
pikes 3x8
bench press 4x5 (115)
bench press 2x1 (135)

tuesday

2011-11-01T18:46:00.000-07:00

quick 2 mile run in awesome weather this morning. I wasn't feeling very well, so I went slowly.

total time: 25 minutes

monday

2011-10-31T09:45:00.000-07:00

Stage 1, Workout B, number 7
Deadlift 3x8 @125, 125, 115

Db shouldr press 3x8@27.5
Lat pull 3x8@100

Lunges 3x8@25
Swiss ball crunches 2x10

assisted pullups 3x5 @55

saturday

2011-10-29T08:52:00.000-07:00

New rules of lifting for women, stage 1, workout A, number 7 (slightly modified)
Squat 3x10 at 160
bench press 3x10 at 115
Low row 3x10@80
Step up 3x10@(25, 20, 20)
L sit hold 3x30 seconds
stiff legged deadlift 5x5 (80, 80, 90,90, 80)

thursday

2011-10-27T09:13:00.000-07:00

great kettlebell day!

10 sets of 20/20 swings with 20 kg
10 sets of 10 snatches each arm with 1 minute rest with 20 lbs

19:30 total

wednesday

2011-10-26T09:08:00.000-07:00

Stage 1, Workout B, number 6
Deadlift 3x10 @105

Db shouldr press 3x10@25
Lat pull 3x10@100

Lunges 3x10@25
Swiss ball crunches 2x10

lat raises 2x10 (12.5)
bicep curls 2x10 (12.5)

tuesday

2011-10-25T10:48:00.000-07:00

Kettlebell day! I'd planned to do sprints, but then I forgot my running shoes, so what better way to work out than my old favorite- kettlebells!

3 rounds of this:
50 snatches (20lb)
10 clean and jerk (2x20 lbs)
10 goblet squats (2x20 lbs)

5x5 press (25 lbs)

5 rounds of this:
20 swings (35 lb)
10 pullups (assisted with 55 lbs)

monday

2011-10-24T07:46:00.000-07:00

New rules of lifting for women, stage 1, workout A, number 6
Squat 3x10 at 135
Pushup 3x10
Low row 3x10@75
Step up 3x10@(25, 20, 20)
Pikes 3x10
bench press 5x5 (115, 95, 95, 95, 95)

friday

2011-10-21T09:52:00.000-07:00

Stage 1, Workout B, number 5
Deadlift 3x10 @105

Db shouldr press 3x10@25
Lat pull 3x10@100

Lunges 3x10@25
Swiss ball crunches 2x10

assisted pullups 5x5 @55

thursday

2011-10-20T10:10:00.001-07:00

2 miles of sprint intervals around the lake!

wednesday

2011-10-19T14:08:00.001-07:00

New rules of lifting for women, stage 1, workout A, number 5
Squat 3x10 at 135
Pushp 3x10
Low row 3x10@70
Step up 3x10@20
Pikes 3x10

tuesday

2011-10-18T07:42:00.000-07:00

only time for a very fast cardio workout today, but it was a good one:

2 min run @ 7 mph
20 pushups
2 min run @7 mph
20 squats
2 min run @7 mph
20 pushups
2 min run @ 7 mph
20 squats
2 min run @ 7mph
30 sec L-sit hold

monday

2011-10-17T14:39:00.001-07:00

Stage 1, Workout B, number 4
Deadlift 2x12 @115

Db shouldr press 2x12@22.5
Lat pull 2x12@95

Lunges 2x12@25
Swiss ball crunches 2x10

hanging abs 4x10
decline pushups 4x10

friday

2011-10-14T13:24:00.000-07:00

fun day!
warm and stretching and then some basic kettlebell practice, followed by:

100 KB snatches in 4 minutes (20 lbs)
50 kb snatches in 4 minutes (25 lbs)

tuesday

2011-10-13T09:21:00.000-07:00

Great workout tuesday!

2 miles of intervals- 21 min total, alternating between 4.0 mph and 7.5 mph
followed by some kettlebell practice.

thursday

2011-10-13T09:17:00.000-07:00

Wednesday was a rest day due to family logistics.

Today's workout was stage 1, workout A, workout 4 (and then I added some extra weights, i was raring to go!)

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (70)
Step Ups 2x12 (22.5 lbs Dbs)
Ball Pikes 2x10
4x10 incline @75
4x10 stiff leg dl @95

4x10 hanging abs
4x5 wide grip assisted pullups (55)

10x20/40(10mph)

monday monday

2011-10-10T08:01:00.001-07:00

Stage 1, Workout B, number 3
Deadlift 2x12 @115

Db shouldr press 2x12@22.5
Lat pull 2x12@95

Lunges 2x12@25
Swiss ball crunches 2x10

kettlebell work:
press 10x5@30
onehanded swing 10x5@30
double press 3x5@20

friday

2011-10-07T08:44:00.001-07:00

Today's workout was stage 1, workout A, workout 3 (again):

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (70)
Step Ups 2x12 (20 lbs Dbs)
Ball Pikes 2x10

10 rounds of 20 KB swings @ 16kg

wednesday

2011-10-05T08:07:00.000-07:00

Deadlift 2x15 @95
1x135

Db shouldr press 2x15@20
Lat pull 2x15@90

Lunges 2x15@22.5
Swiss ball crunches 2x8

Tuesday

2011-10-05T08:06:00.001-07:00

Sprints: 10x20/40 @ 10mph
Intervals 7x60/60@7 mph/4mph

Monday

2011-10-03T08:30:00.001-07:00

Today's workout was stage 1, workout A, workout 3:

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (60)
Step Ups 2x12 (22.5 lbs Dbs)
Ball Pikes 2x10

Wow. I increased my weights without checking last week's workout, and also I got confused and skipped right to workout 3 for this stage. Oops. So I increased my squats by 20 pounds and step ups by a lot more than I meant to. No wonder it felt so hard. I'm sure the soreness will make me remember this is not exactly as easy as it feels. The workouts are short (right around 20 minutes) so it's easy for me to feel like I didn't work hard enough. I definitely feel stronger though.

wednesday

2011-09-28T19:30:00.000-07:00

new rules of lifting for women, stage 1,Workout B: (Weds)
- Deadlift (2 sets of 15) = 90

Alternating Sets
- Dumbbell shoulder press (2 sets of 15) = 20
- Wide grip lat pulldown (2 sets of 15) =90

Alternating Sets
- Walking lunges (2 sets of 15) =20
- Crunches (2 sets of 8)

tuesday

2011-09-27T08:51:00.000-07:00

cardio day!

3 mile run=30 minutes of intervals, alternated between 4.0MPH and 7-8.5mph in one minute intervals. I was surprisingly sore from yesterday's weight workout, and it took a bit to get my muscles moving. But now I feel great!

Monday

2011-09-26T09:40:00.000-07:00

I've decided to start the New Rules of Weightlifting for Women. It will take me approximately 6 months and will give me a great roadmap for my weight training.

My schedule will look like this:
Mon, wed, fri: Full body weights (per the plan)
Tues/Thurs: Cardio & Sprints

Today's workout was stage 1, workout A:

Squats 2x15 (115)
Pushups 2x15
Low row 2x15 (60)
Step Ups 2x15 (15 lbs Dbs)
Ball Pikes 2x8

It felt too easy, but I'm trying to follow the rules and just do the workouts as prescribed.

thursday

2011-09-22T07:18:00.000-07:00

still feeling a bit under the weather today and in a big rush, but I managed to knock out a 16 minute workout.

10x 20/40 sprints @ 10 mph
4x10 TRX rows
4x10 TRX chest press

Goals

2011-09-21T09:25:00.000-07:00

I'm writing some goals to hit in time for the baby's 1 year birthday in January. By January 15th, I will:

Strength Goals:
1. Bench press 155 pounds
2. Squat 175 pounds
3. Deadlift 135 pounds (I'm struggling with form here)
4. Complete 3 unassisted pullups

Endurance Goals:
Run a sub 30 min 5k

Body goals:
Lose 13 pounds
Lose 3 inches from waist

these things can, and will be, done!

wednesday

2011-09-21T09:20:00.000-07:00

Heavy weights day: 5x5, short rest

1. bench press (125, 115, 115,115, 105)
2. squats (155, 155, 135, 135, 135)
3. assisted pullups (40, 55, 40, 55, 55)
4. stiff legged deadlifts (105, 105, 105,105, 105)

tuesday

2011-09-20T18:24:00.000-07:00

light day today- biceps, triceps, calves and abs

superset 1
4x10
smith machine standing calves (115)
bicep curls (15)

superset 2
4x10
seated calves (50)
overhead tricep extension (27.5)

superset 3
8x10
bosu pushups
bosu situps

hanging abs 2x10
ball pull ins 3x10
ab pull ins 3x10

monday

2011-09-19T11:54:00.000-07:00

monday metcon weights:

Leg/Chest/Back/Run:

4x10, no rest
Smith Squats (110)
Chest Press (60)
Lat Pull (90)

1 minute run 7.5 mph

4x10, no rest
leg press (135)
incline bench (65)
bentover flyes (12.5)

1 minute run 7.5 mph

4x10 no rest
stiff legged dead lift (2x35)
db chest press (2x30)
bentover row (2x22.5)

1 minute run 8.0 mph

3x10 no rest
front squat thrusters (45 lbs)

3x10 no rest
zercher squats (45lbs)

1 minute run 8.0 mph

friday

2011-09-16T10:29:00.000-07:00

fun 20 minutes of kettlebells today, what better way to start friday?
8x20 KB swings (35 lbs)
8x5 (each side) clean and press (20 lbs)
2xfarmers walks (2x35 lbs)
2 x 50 snatches (20 lbs)
4x20 one handed swings (25 lbs)

wednesday

2011-09-14T09:27:00.000-07:00

Pullupsgravitron on 55 for 12 repsgravitron on 55 for 12 repsgravitron on 40 for 6 repsgravitron on 40 for 6 repsgravitron on 25 for 5 repsstiff legged dead liftbar for 12bar for 126x956x956x1156x115bench pressbar for 12bar for 126x956x956x1056x115Squatsbar for 12bar for 126x956x1156x1356x155

tuesday

2011-09-13T08:19:00.000-07:00

weight circuit:3x20, no rest:chest press (55)leg press (160)low row (50)leg curl (55)pec deck (55)leg extension (55)assisted pullups (70)jumping jacks x75

monday

2011-09-12T16:01:00.001-07:00

3x15 supersetswalking lunges w/ 20 lbs KBsBW step ups with reverse lunge barbell shoulder pressbarbell bentover rowleg press (90)plie leg press (90)bench press (95)lat pull (80)hanging abs

friday

2011-09-09T11:19:00.000-07:00

kettlebell day!fun 25 minute kettlebell workout this morning:10x20 swings (35 lbs)10x10 presses (20lbs)figure eights (35 lbs)farmers walks (2x35lbs)clean and press (20 lbs)double presses (2x20lbs)one handed swings (35 lbs)

thursday

2011-09-08T08:37:00.000-07:00

heavy lifting day, my favorite!5x5:bench press (105, 115, 105, 95, 95)squats (135, 125, 135, 135, 115)deadlift (135, 125, 125, 115, 105)DB shoulder press (22.5)

Wednesday

2011-09-07T08:32:00.001-07:00

Its cooler weather here in Texas finally! It was a beautiful 65 degrees this morning, so I hopped off that treadmill and went outside instead!20 minute sprint workout around the pond near my office, it was glorious.20 x 20/40 sprints5x10 hanging ab raisesAwesome way to start the day!

tuesday

2011-09-06T07:38:00.000-07:00

3x15, no rest Circuit 1:walking lunges @20 lbs DBslat pull @80incline bench @ 65500 M rowcircuit 2:leg press @ 135db chest press @ 30 lbssmith machine pullups500M rowcircuit 3:stiff legged dead lift @60lbsshoulder press @17.5 lbs DBsbentover row @ 45lbs

friday

2011-09-06T07:33:00.000-07:00

150 pushups and thenkettlebells on the beach!10 sets of 15 swings.some press practice.

thursday 9/1

2011-09-06T07:32:00.001-07:00

Barbell complex. 40 lb 4x10 no restOverhead pressBentover rowSquatStiff legged dead liftUpright row3x10 chest circuit Bench press (75)Pushups4x10 Bi & tri with 20 lb barbellBicep curl skull crushers2x20 med ball bosu crunches w 12 lbs

wednesday

2011-08-31T09:54:00.000-07:00

Heavy weight day:

5x5 Squat (135)
5x5 Incline Bench (85)
5x5 Negative pullup
5 x 1 min jump rope (30 sec rest)
1 round tabata jumping jacks (4 mins)

tuesday

2011-08-30T07:14:00.000-07:00

Cardio conditioning day!
5 min treadmill warmup @ 6.0 mph
15 20/40 sprints @ 10 mph
5x20 kettlebell swings @ 35lbs

monday

2011-08-29T08:12:00.000-07:00

Back on my own after 12 weeks of fit club and I'm off to a great start!

circuit 1: 4x10
Leg press (175, 205,205, 220)
Chest press (60, 70,70,70)
Lat pull (80,80,90,100)
500 M on rowing machine (2.5 min)

circuit 2: 4x5
deadlift (90)
bench press (95, 105, 105, 95)
assisted pullups (70, 55, 55, 55)
1000M on rowing machine (5 min)

circuit 3 4x5
barbell thrusters (45)
bentover row with underhand grip (35)
500M on rowing machine (2.5 min)

2x10 hanging ab raises

fit Club 12 week challenge, day 90!!

2011-08-26T10:31:00.001-07:00

12 weeks fit club done!

I feel great!

End weight: 161 (174)

and 6 inches lost overall!

fit Club 12 week challenge, day 87 and 88

2011-08-24T10:40:00.000-07:00

Tuesday:

Treadmill Intervals

Minute 0-5 3 mph
5-10 5.0
10-11 5.5
11-13 5.0
13-14 6.0
14-16 5.0
16-17 6.5
17-19 5.0
19-20 7.0
20-22 5.0
22-23 7.5
23-25 5.0
25-30 5.5
30-35 5 30:30 sprints 8/9 MPH
35-40 5.0

Wednesday:
Medicine ball fun!
squats, fastfeet, granny tosses, squats with overhead press, lunge with twist, bounds, and some other stuff.

fit Club 12 week challenge, day 86

2011-08-22T08:58:00.000-07:00

monday weight circuit:

2x15 of each circuit:
1-
DB lunges (2 x 20 lb kettlebells)
chest press (70)
low row (60)
frogs
1 min bike sprint

2-
step ups (with 10 lb dumbbells)
pec deck (65)
lat pull (80)
jump lunges
1 min elliptical sprint

3-
squats (65 lbs)
pushups
smith machine pullups
thrusters
2 min treadmill run (@ 6.8 mph)

fit Club 12 week challenge, day 80-83

2011-08-19T08:09:00.000-07:00

Wed:
Crazy ass bodyweight workout, 30 secs of nonstop BW exercises. too much to write down. used bands, sliders, and lots of spidermans, and core work.

Thurs:
Circuit: 4x12
Squats
Pullups
walking lunges
bench press
overhead shoulder press
leg press
10 min incline walk

Friday:
timed 2 mile run- 20:48 (down 3 minutes from first try 11 weeks ago!)

fit Club 12 week challenge, day 79

2011-08-16T11:31:00.000-07:00

great leg workout today:

3x15 straight sets
single leg step up with reverse lunge
pole squats
box jumps
single leg deadlift with 15 lb kettlebell
ball pull ins
DB donkey kicks (20 lb dumbbells)
butt pumps (one leg at a time)

fit Club 12 week challenge, day 78

2011-08-15T08:17:00.000-07:00

Monday Bodyweight workout:

3 circuits, 1 one with 30 second rest in btw, second 2 with no rest at all.

30 seconds of each:
jumping jacks
high knees
butt kickers
in and out squats
triple lunges
single leg deadlift each leg
triple kick
spidermans
spiderman pushups
walkouts
divebombers
plank
tricep pushup

fit Club 12 week challenge, day 76

2011-08-12T09:28:00.000-07:00

2 more weeks to go! I am down 2 pounds for this weigh-in and 9 pounds overall in the past 10 weeks. I'm pretty pleased, considering that I'm still breastfeeding and my diet has been less than stellar, to be honest.

Today's workout:

3x10 Ab Exercises
Hanging Leg Raise
Ball Pull-ins
Decline crunch
Ball passovers
woodchoppers

fit Club 12 week challenge, day 75

2011-08-11T07:12:00.000-07:00

super fast circuit today! i had a mtg at 9 today so i had to do this one in 25 minutes. I am super sweaty!

20-15-12-10- no rest

squats with db curl (15 lbs)
pushups with medicine ball
lunges with OH db (15 lbs)
tricep walks
1 min treadmill sprint (9.5 mph)

fit Club 12 week challenge, day 74

2011-08-10T08:14:00.000-07:00

indoor football camp workout!

5 x 1 min of plyo with 1 min rest:
buttkickers
high knees
squat jumps
thrusters
mountain climbers
walk outs

10 x 1 minutes suicide sprint with 1 min rest

4x1 min plyo with 1 min rest:
fast feet
jumping jacks
squat jumps
thrusters
pushups

fit Club 12 week challenge, day 73

2011-08-09T11:46:00.000-07:00

Crazy workout today.

Cardio during 5 min breaks while each of us ran through this circuit:

20-15-12-10
Squats
Pushups
Walkings lunges
smith machine pullups
thrusters

I did 5 sets of 5 min cardio in between, jogging on treadmill.

that. was. hard!

fit Club 12 week challenge, day 72

2011-08-08T10:17:00.001-07:00

Monday fun: circuit with 15 pound dumbbells and bench step with 5 risers

circuit 1:
4x15- step ups each leg
chest press
bentover row

circuit 2:
4x15
bulgarian
pec fly
upright row

circuit 3:
3x15
box jumps
bicep curls
bench dips

fit Club 12 week challenge, day 71

2011-08-07T14:46:00.000-07:00

sunday funday workout on my own today.

19 minutes of Kettlebells:
8x tabata swings (40 lbs)
8x tabata swings (35 lbs)
4x tabata squats (35 lbs)
3 x Turkish get up each side (20 lbs)
3 mins of hand 2 hand swings (20 lbs)

fit Club 12 week challenge, day 69

2011-08-05T15:43:00.001-07:00

Fri 8/5
cardio + plyo

5 min steady state run

repeat 3x
- 30 sec incline run (min 12 incline, 5 speed)
- 30 sec recover
- 30 sec squat jacks
- 30 sec recover

5 min steady state elliptical (level 8)

repeat 3x
- 30 sec elliptical sprint
- 30 sec recover
- 30 sec thrusters
- 30 sec recover

5 min steady state incline walk (min 12 incline, 3 speed)

repeat 3x
- 30 sec pushups
- 30 sec recover
- 30 sec mountain climbers
- 30 sec recover

fit Club 12 week challenge, day 65-68

2011-08-04T13:48:00.000-07:00

busy week of work meetings so my workouts got messed up:

Tuesday- cardio ladders (did not happen)
Wednesday- BW workout....turned into a circuit at the house before work:

5 rounds of 20 KB swings (35), then 20 pushups
5 rounds of 10 KB squats (40), then 10 pushups
4 rounds of clean and press (25), sets of 4

Thursday- Weights- Chest, Legs, back:
12-10-8-6-12

splits squats with dumbbells (17.5, 20, 22.5, 25, 22.5)
seated chest press (50, 60,70, 80, 70)
bulgarians (15, 20, 20, 20, 15)
one armed row (17.5, 20, 22.5, 25, 22.5)
tricep kickback (8, 10, 12, 12, 10)
abs Medicine ball crunches (8, 10, 10, 12, 10)

2011-08-01T09:32:00.001-07:00

15-12-10-8 no rest

leg press (135, 180, 180,
incline db press (20, 22.5, 27.5, 30)
low row (60, 70, 80, 90)
upright row (20, 20, 20, 20)

5 min elliptical @ 5 % resistance

squat (65, 75, 85, 95)
flat db press (22.5, 27.5, 30. 30)
lat pull (80. 80. 90. 90)
overhead press (20, 22.5, 22.5, 17.5)

5 min uphill walk (12% @ 3.3 mph)

fit Club 12 week challenge, day 64

2011-07-29T07:36:00.000-07:00

month 2 fit test and weigh in!

situps- 46
pushups- 63
jumprope- 150
squats - 46

weighin:
167 (starting weight 174)

also lost some inches, but I can't remember where!

fit Club 12 week challenge, day 63

2011-07-28T09:41:00.000-07:00

4 sets:
1 min treadmill sprint
1 min kettlebell work (swings, squats, lunges, obliques)

5 sets:
1 min 30/30 elliptical
1 min plyos (thruster, mountain climber, tricep walk, walk out, squat jumps)

5 minutes:
tabata elliptical

5 minutes
uphill walk 12 % @ 3 mph

fit Club 12 week challenge, day 62

2011-07-27T09:12:00.000-07:00

repeat 2x
- 15 incline db press
- 15 walking lunges w/weight
- 15 low row
- 15 jump lunges

repeat 2x
- 15 peck deck
- 15 leg ext
- 15 hyper ext
- 15 tuck jumps (or high knees)
repeat 2x
- 15 cable flies
- 15 leg curls
- 15 bent over row
- 15 rock stars (or butt kickers)

repeat 2x
- 15 bench press
- 15 squats w/db
- 15 pull downs
- 15 jump squats