Friday, June 30, 2006

Playing catch-up

Wow, this blog is barely a week old and I'm already slacking in my updates.

Tuesday afternoon I got in 45 minutes on the elliptical.

Thursday I did my ab/chest/back workout:
12 Reps, 3 sets each

SS1: Chest press (with dumbbells - 15lbs)
SS1: Machine row - 75lbs
SS2: Incline chest press - 15lb dumbbells
SS2: Seated cable row (on a stability ball) - 45lbs
SS3: Decline chest press - 15lb dumbbells
SS3: Close grip lat pulldown - 55lbs
SS4: French chair knee ups
SS4: bicycles
SS4: knee pull ins

I ran for about 20 minutes afterwards.

Saturday I'll get my leg workout in and some more running.

Tuesday, June 27, 2006


So the whole getting up Monday morning thing didn't work out too well, BUT I did get up this morning and trek to the gym in a torrential downpour to do my arm workout:

Three sets for everything -
SS1: Machine lateral raise (12 reps, 50 lbs)
SS1: Seated bicep dumbbell curl (12 reps, 12lb dumbbells)
SS1: Tricep dips (15 reps)
SS2: Seated dumbbell shoulder press (12 reps, 12lb dumbbells)
SS2: 2 arm cable curl (12 reps, 15lbs each arm)
SS2: Overhead cable extension (12 reps, 30lbs)
SS3: Dumbbell lateral raise (12 reps, 8lb dumbbells)
SS3: Bent over lateral raise (12 reps, 5lb dumbbells)

I plan to get in a cardio workout this afternoon and some ab work as well.

Sunday, June 25, 2006

Weight Workouts

On Friday, I met with my trainer in the morning and did an arm workout:

3 sets of everything with 15 reps.

SS1:Wide grip upright row
SS1:EZ bar biceps curl
SS1:EZ seated overhead extension
SS2:Lateral Raise
SS2:Seated Reverse grip curl
SS2:Overhead cable triceps extension
SS3:Rear delt raise with EZ bar
SS3:Front raise with plate

With the super-sets (SS), there is less rest when working the muscles, since you're moving from one exercise to the next instead of doing each exercise individually.

Friday afternoon I just ran on the treadmill at the gym for 30 minutes since the weather was pretty crappy here.

Saturday morning I got up and did my abs/chest/back workout:

SS1:Dumbell chest press
SS1:Machine row
SS2:Machine chest press
SS2:Bent over EZ bar row
SS3:Ball dumbell pullover
SS3:Reverse grip EZ bar row
SS4:Ball knee pull-ins
SS4:Decline cruch

Afterwards I ran an easy 25 minutes.

I haven't felt good at all today (Sunday), so I'm taking a rest day.

My trainer is on vacation, so I'm on my own for the next 2 weeks for my weight workouts. I'm planning on doing the Arm workout tomorrow morning.

Thursday, June 22, 2006

Rest Day

I took today off. I had every intention of waking up this morning to do a weight workout, but things didn't quite work out that way. I'm having a hard time getting into a morning routine. On the days I do get up early, I always feel better after working out.

Tomorrow morning I'm meeting my trainer for an arm workout. Since I didn't do my chest and back workout today, I'll have to do it Saturday morning. My trainer wants me to do 3 weight workouts a week. I usually meet her twice a week and do the third on my own.

Tomorrow afternoon I hope to get out on the Montour Trail for a run. I don't do all my running on treadmills, Brownie. I don't really enjoy running on a treadmill, and my gym is unpleasantly warm, this week it just happened to be the most convenient thing to do.

Wednesday, June 21, 2006

This week

I've never been very good at keeping a workout journal or a food diary or anything like that. Runner's World sends you a log everytime you get a new subscription, but I just can't seem to be bothered to write in it.

I figured I would try to keep a separate blog devoted to my workouts and races. Perhaps this will help me to keep an eye on things.

30 minutes on the elliptical
30 minutes on the treadmill

45 minutes on the elliptical

AM: Meet with trainer to do leg weight workout
PM: Kayak for 1.5 hrs