Workout Log (18)

Monday – Upper Body (Week 4)

Recumbent Bike: 5 min, 8 resistance

Bench Press: 55#x12, 12, 12

Bent Over Barbell Row: 45#x12, 12, 10

Dumbbell Shoulder Press: 20#x12, 12, 8

Skull Crushers: 30#x12, 12, 12

Barbell Curl: 40#x12, 12, 11

Treadmill: 1 min walking, 15 min jog (5.0 – 5.9 mph), 5 min walk cool-down

Next week I start the second phase of Jamie Eason’s Female Fitness Bible workout.  Which means increased weight and fewer reps.

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Last week, due to taking the ASVAB on Thursday and driving to San Diego on Friday for the ball, I missed out on two workouts.  Lame excuses since I should have thought about it and planned ahead by doing Thursday’s workout on Wednesday and gone to the gym on Thursday to do Friday’s workout even though I was drained.  Traveling almost always equals eating unhealthy fast foods.  We’re going to be doing better now.  Just wish I had been able to get those other two workouts in instead of skipping them altogether to stay on track.

start

Workout Log (11)

This morning I weighed myself at 145.8!  Helloooo 145.  Well, basically 146.  But it has been a while since I even last saw that number.  Doesn’t seem like much but a few changes have made a difference.  Eating better and being more active.  And so far so good.

Today’s workout was lower body.  As mentioned in Workout Log (10), I followed the same routine but for Tuesday.  First I warmed up for 5 minutes on the recumbent bike at resistance 8.

Barbell Squat: (45#x 8 warm-up) 65#x8, 8, 8

Stiff-Legged Dead Lift: 65#x8, 8, 8

Leg Extensions: 50#x8, 8, 8    [This piece of equipment had a sticker that said “Start 4 lbs”… not sure if that means I add 4# to my weight for the total or not.  If anyone knows, please leave a comment so I know for future reference.  The seated calf raise was the same but with 60# start.]

Lying Leg Curls: 30#x8, 9, 9

Standing Calf Raises (did seated today): 20#x12, 12, 12   [+60#??]

Lying Leg Raises: 12, 12, 12

Exercise Ball Crunches: 15, 15, 15

I finished with 10 minutes on the recumbent bike alternating between resistance 8 and 3 with a 5 minute cool-down at resistance 1.

Screenshot_2013-04-23-17-07-49

We took longer on our walk because I ran into one of my friends walking her baby and dog.  It was nice catching up.  The weather was nice for the walk.  Sunny, slight wind but warm.

 

love-do

Workout Log (9)

I keep a “to-do” list on my phone.  For the longest time, I had “Pass APFT” on there.  Today, I am very happy to say that I crossed that off my list!  *insert crazy person happy dance here… too tired to actually do so*

PR_APFTI’ll let this picture do the talking.  If you click on it, you’ll see two previous test results with today’s at the top.  Pass!  And you know what?  That’s only 90 points away from a perfect score.  I think I’ll get there.  With a little extra work and some time.

I tried something a little different with my push ups today.  Instead of pumping out as many as I could before needing a break (front lean rest position), I did 5 at a time, taking a rest in between up until I could only do 2 and then 1 at a time.  Not sure I liked that since it takes some out of me just to be in the rest position.  I kind of like the idea of just getting as many as I can and then two at a time until I can’t do any more.

PR_run

As for my run, you can see I did it on the track again.  Since I’m having trouble knowing when exactly to stop, I’ve changed the setting on MapMyRun from minutes (it updated me every 5 minutes with my distance, pace, and time) to distance (it should now update me every mile).  It’s next to impossible to see the screen outside in the sun and before I could hit the pause button, the screen went blank and that little extra time kept running.  So from my computer I looked at exactly the 2 mile mark and it said 18:34.

2milerun

Here’s proof!

I’m glad I pushed myself to run until I was finished.  That’s right, boys and girls, this moi didn’t walk.  It was still an incredibly slow pace but now I have no excuse to walk for the next time.

Now that I got that out of the way, I can focus on studying, cleaning and getting to the clinic.  I need to get a release form so that my previous doctor’s office can fax over my medical documents since I cannot seem to find those anywhere despite my mom saying she gave them to me prior to me getting married and moving out here.  I’m going to need them so I don’t have to get every shot under the sun and the biggest reason; because I tore my ACL in 2004 and had surgery for that.  I know I had those documents when I enlisted with the Marines in 2008 but they seem to have gone missing.  I do have an appointment set up to have a physical to be cleared that way, just in case I can’t find the original documents.  But the hunt continues for those because I know it will only help to have them.

great

Workout Log (8)

This morning I did the Tabata Something Else CrossFit workout.

Pull Ups: 1, 1, 1, 1, 1, 1, 1, 0 = 7

Push Ups: 10, 6, 5, 5, 5, 5, 4, 5 = 45

Sit Ups: 7, 7, 7, 7, 7, 7, 6, 6 = 54

Squats: 11, 11, 11, 11, 11, 11, 11, 12 = 89

Total Score: 21

The lowest set per exercise is the number you base the total score on.  So for pull ups, since my lowest was 0, I received a 0.  For push ups it would be 4, sit ups is 6, and squats is 11.  My husband didn’t inform me about the scoring until just now.  Which is fine.  But I might have tried to be more consistent with number of reps per set.

The pull ups were jumping pull ups and I aimed for 1 each because each time was hurting my hands.  Round 8 I didn’t get myself up all the way.  20 seconds isn’t a long time to workout but when you get to the 10 second rest, you’re wishing that was longer!  I definitely was.

walk

Immediately after the tabata workout, I took Luna out for a 3 mile walk.  We were leisurely again since the walks are mostly for her.  I let her smell things often since I knew that just having sensory overload would tire her out just as much as the walk itself.  More or less.  May or may not go for a second walk later in the day.  Just depends on if she starts to get restless.  I need to study for the ASVAB, though.

 

Correction 2013/04/21: C told me that he looked up the scoring for Tabata Something Else and it is all of the repetitions from each exercise added up.  Therefore my total score is 195.  He said the original scoring explanation was for Tabata This.

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