WORKOUT PLANNING - WEEK IN PREVIEW: 6/22/14 -6/2/14

SUNDAY, 6/22/14 - PM: Rest/off

MONDAY, 6/23/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)

TUESDAY, 6/24/14 - AM: Knee therapy; PM: circuit training, HIIT*

WEDNESDAY, 6/25/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout

THURSDAY, 6/26/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*

FRIDAY, 6/27/14 - AM: Core, stretch/yoga; circuit training

SATURDAY, 6/28/14 AM: Knee therapy, power walk (5 miles)

*High-intensity intermittent exercise

Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

15 in 15 - My Sojourn to Labor Day: Week 5

Last week was much better: lost about 3 lbs, worked out 5 of 7 days (power walking, cardio - stationary bike,  circuit training).

Plans for the upcoming week - continue with the 21-Day Restart diet and working @ least 4 days.

Cardio pics (6/17/14)

At 30:00

After 5:00 cool-down (35:00)

Circuit/weight training + cardio

Hit the gym this evening after work for a circuit/weight training and cardio workout combo:

WORKOUT 1 - CIRCUIT/STRENGTH TRAINING
I found an article in an old edition of Fitness Magazine (Feb. 13) on a simple circuit routine using commonly found gym equipment (the article is also online on the Fitness Magazine website - Make the Most of the Weight Machines at Your Gym). The article states following the exercises in order and starting with 2 sets of 12 reps each. Since this was my 1st workout, I ended up not following the routine in order. Some machines were being used so I had skip them and come back to them later. I added a machine by mistake. And finally, I missed one machine altogether because I wasn't familiar with the layout in the gym and used a different machine only to find the machine I needed when I was leaving the workout area. I have the exercises listed in the order I did them (the order of the exercises as they are listed in the article is in parentheses):

Assisted Chin-up Machine - 180 # (2)

Pec Fly Machine - 20# (added in error)

Rotary Chess Press (in lieu of Incline Chest Press)  -40 # (1)

(Photo courtesy of American Council on Exercise website)

Cable Machine Overhead Tricep Extension - 30# (4)

Lateral Raise Machine (isometric) - 10# total/5# each side (3)

Cable Machine Bicep Curl - 30#  (5)

(Photo courtesy of Fitness Magazine website)

Leg Press Machine - 40# (6)

(Photo courtesy of American Council on Exercise website)

Prone Hamstring Curl Machine - 30# (7)

(Photo courtesy of American Council on Exercise website)

Cable Machine Standing Leg Lifts - 20#

(Photo courtesy of American Council on Exercise website)

Stability ball (with weight - FM calls for using a 5-lb plate weight; I used a 6-lb medicine ball)

WORKOUT 2 - HIGH-INTENSITY INTERMITTENT EXERCISE
Following the circuit training, I ended with cardio - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 30 min + 5-min cooldown (total 35:00, 6.52 cal, 172 cal)

WORKOUT PLANNING - WEEK IN PREVIEW: 5/25/14 - 5/31/14

Although this post is a day late, it is never too late to plan your workout week.

Hopefully this week will be more productive than last week.

"People do not plan to fail; they fail to plan."

++++++++++++++++++++++++++++++++++++++++++++++++++

SUNDAY, 5/25/14 - REST
MONDAY, 5/2614 - MEMORIAL DAY HIKE (PM)
TUESDAY, 5/27/14 - Stretch/yoga & stationary bike (AM); HIIT* & strength training (PM)
WEDNESDAY, 5/28/14 - Core (AM); BGR! Hump Day/hills workout (PM)
THURSDAY, 5/29/14 - Stretch/yoga & stationary bike (AM); HIIT* & strength training (PM)
FRIDAY, 5/30/14 - REST
SATURDAY, 5/31/14 COLOR RUN!!!! (AM)


*High-intensity intermittent exercise

Cardio + a little strength training

I really didn't want to go to the gym this evening - it was cold, I was sleepy, YADA, YADA, YADA.  I'm certain I could have found many more excuses not to go, but I made up my mind and I'm glad I did.

I started with cardio  - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.34 mi, 70 cal, avg HR 118, avg speed 13 mph).  That really gave my lower half a good workout.

I followed up with some upper body strength training on the weight machines:

Exercise  - wt/reps/sets
* Pecs - 25/15/3
* Rear deltoids - 25/15/3
* Vertical press - 25/15/3
* Tricep extensions - 30/15/3
* Biceps curls - 20/10/3
* Deltoids (shoulders) - 10/5/3
* Biangular chest press - 25/10/3

Talladega 21000 (half marathon) training plan - week 3 (7/7 - 13/2013)

Training Plan
Sun, 7/7/13 - OFF
Mon, 7/8/13 - Speed work (5 mi)
Tues, 7/9/13 - Cross-training (belly dancing class)
Wed, 6/26/13 - Interval training (5 mi)
Thurs, 6/27/13 - Tempo run (4 mi)
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (3 mi)
Total miles - 17

Perfect 10 Plus

I finally started the Perfect 10 program (see post "Workout Week Preview: 6/9 - 15/2013" - June 9th)  strength training routine today.  The program is completed over 4 days - Mon, Tues, Thurs, Fri - but I moved to Sun  to start the week with some strength training.  I think as along as I stick with the pattern (number of days, workouts per day), I believe I will have the same results. 

After a 10:00 warm-up on the elliptical (0.38 mi), I proceeded with the workout.  I made a couple of substitutes since I couldn't do the exercises (squats and V sit-ups).  The program included alternate set of exercises to be completed once you perfect the initial set of exercises - I don't think these were intended to be substituted on an individual basis.

Today's workout for the Perfect 10 program called for 5 sets of the following exercises (amount of weight not given - determined by individual) (weight/reps/sets):

• Seated angled leg press (sub for squats) - 25/20/5
• Dumbbell curl - 20/20/5
• 'Skull crusher' (overhead reverse curl on back) - 20/20/5
• Barbell row - 20/20/5
• Inclined sit-ups (sub for V sit-ups) - 15

Time - 1:00, 368 cal

On paper this seems like a relatively easy workout, but there was little resting between exercises or sets.  By the 3rd set, I was sweating. I'm looking forward to tomorrow's workout (LOL).

Also, I added some cardio to the mix by doing some high-intensity intermittent exercise ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.37 mi, 112 cal)

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.