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Tag Archives: treadmill intervals

Week 6 = half-way point!  I’m so pumped to be at the half-way mark.  I’m not going to lie, this was a hard week for me.  I ended up working an extra day to fit more clients in before I took a week off to have my wisdom teeth extracted.  I stayed up late every night to watch the Olympics.  I ate a lot of chocolate every single night, you know so it wouldn’t be around to tempt me anymore. 😉  I started the 7th week of body for life early so I wouldn’t try to push my recovery time AND I started training for my first half-marathon!  So yeah, it was one heluva week!

Even though I had my plate full it was a great week and I’m so happy that I made it through.  Looking back I think I should have gotten more sleep and gave away some chocolates.  I like knowing that I can push myself harder and that I’m getting stronger with every workout.

February 16, 2014 Lower Body, Abs and Cardio

leg extensions: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

leg press: 12X @ 120#

seated leg curl: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

deadlifts: 12X @ 20#

This was tough but good.  The machine is an awkward fit because my legs are so short.  Next time I’ll roll up my sweatshirt and put it behind me.

cable kickbacks: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

wall sit: 45 seconds

Started out WAY too heavy and I couldn’t do more than 15#.  My legs were shaking so bad!  Next time start at 5#.  The wall sit almost killed me!

crunches with the basic formula: 12X, 10X, 8X, 6X, 12X

lower leg crunch: 12X

Treadmill Run:  This was my first half-marathon training run.  I needed to do 3 miles and I wanted to do the intervals that are set up in Body for Life.  I did a five minute warm-up and cool down.  I did this sequence 6 times, 4.2 mph, 4.7 mph, 5.2 mph, 5.7 mph, 6.2 mph.  I did 3.25 miles in 40 minutes!

February 18, 2014 Upper Body and Cardio

incline dumbbell flyes:  12X @ 15#, 10X @ 20#, 8X @ 25#, 6X @ 30#, 12 X @ 15#

dumbbell press: 12X @ 15#

I thought this would be impossible to do completely but I surprised myself and did it ALL!

dumbbell rows: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

lat pulldowns: 12X @ 27.5#

Felt great, go heavier with the weights next time.

side raises: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

front raise: 12X @ 5#

Barely did it.  I’m wondering if I should start with lighter weights?  I just don’t seem to be getting any stronger in my shoulders.

hammer curl: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

alternating bi-cep curls: 12X @ 5#

YAY!  I did it all!

cable tri-cep pushdown: 12X @ 15#, 10X @ 20#, 8X @ 25#, 6X @ 30#, 12X @ 15#

over head dumbbell extension: 12X @ 15#

On fire!

Treadmill run:  Again my training plan called for 3 miles.  I did my usual 5 minute warm-up.  I had intended to follow my last runs same interval but I was feeling cocky and like I should be able to run faster than that.  Well that was a huge mistake.  I was seriously gased out half way through and had to take walking and stretching breaks.  I felt like I was clawing my way to 3 miles but I did it.

February 19, 2014 Lower Body, Abs, Cardio and Zumba

leg extensions: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

lunges: 12X @ 15#

Definitely go with heavier weights next time.

seated leg curls: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

deadlifts: 12X @ 20#

Go heavier next time.

stability ball supine 90 degrees bridge: 12X, 10X, 8X, 6X, 12X

wall sit 45 seconds

I had planned on using the cable machine to do my glute work but they were full so I had to switch it up.  I am so glad I did!  This was fun and challenging!

Treadmill run:  The usual warm-up and cool down for 2 minutes each.  Then I repeated this sequence four times, 4.3 mph, 4.8 mph, 5.3 mph, 5.8 mph, 6.3 mph for one minute each.  This is the fastest speed that I’ve ran in a long time!  I did 1.99 miles in 24 min.

I’m happy with the effort that I put in this week.  I still feel like I should push it harder with some of the weights and I’m still struggling with the beginning weights for my shoulders and biceps.  I don’t really know why I’m not progressing in those areas but I’ll continue to try my best.

 

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Yay!  I made it a third of the way through Body for Life.  I’m really enjoying all the exercising I’m doing and this week I finally got my diet in check.  I think the trick for me is not denying myself but instead feeding myself a healthier option of what I’m craving.  I’m usually craving sweets and chocolate at the end of the day.  I’ve stocked my cabinets with peanut butter and chunky dark chocolate KIND bars and chocolate peanut butter.  I make myself eat slowly and enjoy every single bite.  This is so delicious, it’s the perfect cross of baked goodness and candy bar.  I highly recommend it.

We had a decent snowstorm on Wednesday that left me snowed in with a sickly Matt.  I wasn’t able to get to the gym and I kept thinking that I should just do a Zumba video and my own lower body workout but I really want to try to stick to the format as much as possible.  I made myself go Thursday after work even though all I wanted to do was go home, eat dinner and put on my comfy sweats.  So yeah, I’m pretty proud of myself for getting it done.

February 2, 2014~ Lower Body, Abs and Treadmill Run

plie squats: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

squats: 10# 12X

Weight still too light. 

dumbbell lunges: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

deadlifts:10# 12X

Gasping for breathe after this.

step-ups: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

30 second wall sit

Man are wall sits HARD!

oblique crunches

lower crunches

Run: 5 minute warm-up and cool down and then repeated this sequence 4 times: 4.1 mph, 4.6 mph, 5.1 mph, 5.6 mph, 6.1 mph for one minute each.  I ran/ walked a total of 2.28 miles.  The wifi wasn’t working at the gym and I usually listen to Pandora on my phone so I was left without music.  I plugged my headphones into the treadmill and just listened to the movie “Meet the Fockers”.  I noticed this long infomercial for the new P90X3 and it was such a motivator to keep going.  I love seeing before and afters.  I’m also a huge sucker for infomercials.  (don’t be surprised if I start blogging about that next)

February 3, 2014~Zumba

I love when I get out of work early on Mondays and can make it to a class.  This was doubly good because they ended up having to cancel my regular Wednesday class due to the weather.

February 4, 2014~Upper body and Treadmill Run

dumbbell flyes: 15# 12X, 20# 10X, 25# 8X, 30# 6X, 15# 12X

dumbbell press: 15# 12X

Stupid hard!

*Note to self:  DO NOT eat spinach and artichoke dip for lunch, it makes for a very unpleasant workout.

dumbbell rows: 15# 12X, 20# 10X, 25# 8X, 30# 6X, 15# 12X

lat pull-down: 35# 12X

Rows were ok, I only did 8X of the lat pull-downs.  I hate being watched by creepy dudes on the elliptical.

seated dumbbell presses: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

front raise: 5# 12X

Shoulders started out easy, quickly became pretty challenging.  I’m a little frustrated this is still SO difficult!

alternating bi-cep curls: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

hammer curls: 5# 12X

I could only do 5X @ 20# with extremely bad form.

overhead tri-cep extensions: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

bench dips: 12X

This didn’t feel too hard to do but my arms were definitely jiggly the whole time.

Run: I did a 5 minute warm-up and cool-down and repeated this sequence four times: 4.1 mph, 4.6 mph, 5.1 mph, 5.6 mph, 6.1 mph for one minute each.  I ran 2.25 miles and felt nauseous the last 15 seconds of the run, stupid spinach and artichoke dip.

February 6, 2014~Lower Body and Abs

squats: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

plie squats: 10# 12X

Go up with the weights next time.

dumbbell lunges: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

deadlifts: 10# 12X

A challenge!

Step-ups: (per leg) (weight in each hand) 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

30 second wall sit

Pretty tough, dropped from 20# to 17.5#.  The gym was so crowded by this point that I was getting claustrophobic and was scared that I was going to step down and land on someone.  I was so happy when I was done and could move on to the abs portion.

oblique crunches: 12X, 10X, 8X, 6X, 12X

lower leg lift: 12X

Reflections~ I didn’t record my measurements when I first started and I’m really kicking myself now.  I don’t know if I’ve really lost any weight or inches.  My clothes feel a little bit more comfortable but I’m still a long ways from where I would like to be.  I love how much stronger I feel and I can see my muscles forming and I do feel tighter in certain areas.  I know if I was eating better I would be even closer to my goals so I’m going to really concentrate on that.  I’m going to continue to increase the weight I’m lifting and I think it’s time to switch up some of the exercises I’m doing.  I’m so happy that I’ve gotten back into running and I’m really looking forward to springtime and outdoor runs.  I’m proud of myself for making it this far and I can’t wait to see how I transform!

 

 



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