Abby;
Hope the Jury Duty doesn't drag on too long so you can get back to your routine. Good that you are still doing what you can and not using your circumstances as and excuse.
Last Night Chest and Back (sets/reps)
Front Lateral Raises: 3/6 30# Dumbbells
Bench Press: 1/6 55# (Dumbells x 2), 1/5 55#(Dumbells x 2), 1/4 55# (Dumbells x 2)
Laying Pull overs: 3/6 55#
Reclined Flys: 3/6 40# (Dumbells x 2)
T-Bar: 2/6 115#, 1/6 90#
Overhead Lateral Pull Down Machine: 3/6 160#
Abs Machine: 3/20 120# (I've been struggling with the last few reps of the last set but sailed right through to the end this time.)
Back Extensions: 2/8 with 35# weight
Side Crunch on Back Extension stand: 10 each side. (Another new move for me.)
Elliptical: 5 min, level 6 pre-weights, 35 min level 6 HIIT, post-weights.
__________________
Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200
Played hookey yesterday and went to 2 baseball games (A's vs. Angels and Giants vs. D-backs). Did lots of walking but that was offset by lots of sitting and eating stadium food and drinking beers
Getting back on track with a visit to the gym after work today and getting prepared for my 2 races this weekend.
__________________ 2013 Race Schedule
2/3 Sac State Superbowl 10k 55:20
4/7 Sactown 10miler 1:47
4/21 Capital City Classic 10miler 1:42
5/4 American River 1/2 2:37
Welcome MzMiNi (cute screen name!)
Keep up that running and you'll hit your goal in no time. I will say as a runner, though, make sure get a couple rest days per week. It is while you are resting that your muscles repair themselve and get stronger.
Thanks for the welcome and compliment! Yes I try to rest a day or two.
__________________
Twenty-something years old
5'5.5
HW:191
CW:152.2
GW:115-120
Hi Everyone.
SW I envy your ball games. DH is a Sox fan, and as Abby can attest baseball is a nasty word about now. Glad you enjoyed yourself.
Abby taking a week off really isn't a bad thing - in fact you may find you are stronger than ever with an extended rest. Good luck w/the jury. Sometimes it can get tedious.
Ron, you just keep pumping those reps out - glad you are seeing some changes from the scale, not just the mirrors and reflections.
MzMiNi, Hi! glad to see you back, I thought you had abandoned us .
Did track intervals last night. 3 reps of 1200 meters (3/4 of a mile). Each 1200m is 3 times around the track. I am getting much better at running on a track now, as opposed to feeling like a turtle in a turtle bowl. I am getting better at focusing on the run instead of looking all around wonder when the torture would end. Last night I got into that groove where I didn't even realize that I was on the last lap. OH and very stead 6:06, 6:06 and 6:07 minute 3/4 miles.
I tried a new activity today - a "Yoga Core" class at my gym. I logged it as "light to moderate calisthenics," because the only yoga in the activities list was Hatha yoga stretching, which doesn't reflect the exertion of this kind. The classes meet Monday, Wed. and Friday, which fits well with rowing on Tue. and Thurs.
I took 11,739 steps today....at work now to work in a quick strength training routine. Truth be told, I struggle with strength training because I'm just not that creative and get bored quickly with doing the same, basic hand-weight routine that I know. Any ideas for a good 5-10 minute routine that I can do when I have time (morning or night)?
I tried a new activity today - a "Yoga Core" class at my gym. I logged it as "light to moderate calisthenics," because the only yoga in the activities list was Hatha yoga stretching, which doesn't reflect the exertion of this kind. The classes meet Monday, Wed. and Friday, which fits well with rowing on Tue. and Thurs.
ooooh, that sounds like a great compliment to the rowing! I think you picked the right activity, although it sounds like a little more than "light" to me .
I took 11,739 steps today....at work now to work in a quick strength training routine. Truth be told, I struggle with strength training because I'm just not that creative and get bored quickly with doing the same, basic hand-weight routine that I know. Any ideas for a good 5-10 minute routine that I can do when I have time (morning or night)?
The "Mark's Daily Apple" site has a "Primal Fitness Blueprint" that doesn't require equipment. You might check it out. The daily walking that you are already doing is part of it.
Like Jamie said. Lots of good exercises. Burpees, Lunges, Squats, Pullups and Pushups come to mind right away. Some are just body weight like pushups and Burpees but lunges and squats you can add some weight depending on your fitness level and ability.
Last Night Arms and Shoulders. (sets/Reps)
Side Lateral Raises: 3/6 25# Dumbbells
Military Press: 3/6 2x45# Dumbbells
Bicep Curls: 3/6 45# Dumbbells
Shrugs: 3/6 2x80# Dumbbells
Tricep press: 3/6 75# Dumbbell
Tricep Cable machine Push Down: 70# to 35# (Burn downs, perform to failure,reduce weight by 5 pound, perform to failure, repeat)
Ab Machine: 2/20, 1/22 120# (Was able to add a few more reps on the last set.)
Back Extensions: 3/6 with 35#
Back Extension Twists: 3/10 (each side)
Elliptical: 5 min, level 6, warmup pre- weights, 35 min, level 6 post weights.
__________________
Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200
(-53.8 lbs)
I will say as a runner, though, make sure get a couple rest days per week. It is while you are resting that your muscles repair themselve and get stronger.
.
Linear Mode
