So I got up bright and early this am at the butt crack of dawn (good 'ole 5:15) and took care of the pup and was on my way to my refreshing early morning workout! NOT! I just could not get into it. Music wasn't doing it. Bad tv wasn't doing it. I just seemed annoyed and bored, and tired, and over it all.
Cardio:: 40 minutes on Arc
Weights::
Hip Abduction 2 Sets of 15 @ 45 lbs
Hip Adduction 2 Sets of 15 @ 70 lbs
Seated Leg Press 2 Sets of 30 @ 150 lbs
" Calf " 2 Sets of 30 @ 150 lbs
Leg Extension 2 Sets of 30 @ 50 lbs
Seated Leg Curl 2 Sets of 30 @ 50 lbs
Next Monday's goal: Up my leg weights. Most of these are actually pretty good for me; by the 8th rep or so of each set, I'm straining. But I read an article about how most people who weight train use lighter weights than they could/should.
Tuesday, July 26, 2011
Monday, July 25, 2011
Monday: Upper Body + Abs @ Planet Fitness
Once again, after being away from my mistress for a few days (since last Wednesday), an hour on the arc seemed to breeze by. I did waver a bit, but I've found that getting my horrible reality tv fix in during this time makes it go by much faster. I don't plug my headphones in, I still listen to my own music so commercials aren't as dull.
So I upped my weights this week to really push myself, since I'm getting a little bored with my workout, with the exception of the arm extension and curl for the sole reason that I don't know how to set the machine at 20 lbs and I don't feel like asking anyone, so I just upped my reps on those.
Cardio:: 1 Hour on Arc
Weights::
Arm Extension 3 Sets of 15 @ 15 lbs
Curl 2 sets of 15 + 3 @ 15 lbs
Overhead Press 2 Sets of 15 @ 35 lbs
Row 2 Sets of 15 @ 50 lbs
Pulldown 2 Sets of 15 @ 50 lbs
Chest Press 2 Sets of 15 @ 50 lbs
Fly 1 Set of 15 + 5 @ 50 lbs
Rear Delt 1 Set of 15 + 4 @ 15 lbs
Torso Extension 15/each side @ 50 lbs
Abdominal 2 Sets of 15 @ 50 lbs
Captain's chair was taken
I noticed this older (kinda weird looking) guy staring at me several times throughout my workout. While I was on the arc I figured it was because I sweat like a dude and I was wearing cotton. But when I was on the Chest Press it was just getting awkward and creepy. When I left, he was by his motorcycle and commented on the fact that he saw me sweating (why?) and then he saw me max out on the bench press (...noted...). So then he started asking about my weights and reps and I indulged him; maybe my endorphins were making me a little more inclined to be nicer to my elders. So when I told him I upped my weights on most of my machines to 50, he seemed... impressed? Flabergasted? Then he said "You're a tiny little thing!" Which, of course, made up for all the weirdness prior.
So another exciting thing about this Monday-workout-after-hiatus is that I went over to the gym on post and used their sauna for the first time. It was very relaxing and nice. I didn't feel comfortable taking a shower afterwards because in the first stall I looked I swear there was a half of someone's weave in there, which made me vomit a little in my mouth. But I know I'm going to have to get over this because a cool shower right after a hot sauna is like chicken and porn, you just can't have one without the other. I think I just need a sturdy pair of shower shoes. I also realized that I am going to have to have a sauna bag separate from my workout bag because the Bath Sheet that I use takes up a lot of space and there's no room for a chill out outfit for after the sauna plus my workout sneaks, etc. Kind of a pain, but I'll do it, because I think it will be worth it. There is a couch outside of the women's locker room, but it is right in front of the large (read: loud) gymnasium. I wish there were a quiet and relaxing area to "come down" afterwards.
I've been reading up on the benefits of saunas and I think in the future I'd like to use some oils. Because it is an infrared, or "dry" sauna, you can't put water or oils on the rocks. But If I brought a small spray bottle with some water and oil in it, I could spritz a small towel and put it over my face as I lie down and I think that'd be very aroma-therapeutic :D
So I upped my weights this week to really push myself, since I'm getting a little bored with my workout, with the exception of the arm extension and curl for the sole reason that I don't know how to set the machine at 20 lbs and I don't feel like asking anyone, so I just upped my reps on those.
Cardio:: 1 Hour on Arc
Weights::
Arm Extension 3 Sets of 15 @ 15 lbs
Curl 2 sets of 15 + 3 @ 15 lbs
Overhead Press 2 Sets of 15 @ 35 lbs
Row 2 Sets of 15 @ 50 lbs
Pulldown 2 Sets of 15 @ 50 lbs
Chest Press 2 Sets of 15 @ 50 lbs
Fly 1 Set of 15 + 5 @ 50 lbs
Rear Delt 1 Set of 15 + 4 @ 15 lbs
Torso Extension 15/each side @ 50 lbs
Abdominal 2 Sets of 15 @ 50 lbs
Captain's chair was taken
I noticed this older (kinda weird looking) guy staring at me several times throughout my workout. While I was on the arc I figured it was because I sweat like a dude and I was wearing cotton. But when I was on the Chest Press it was just getting awkward and creepy. When I left, he was by his motorcycle and commented on the fact that he saw me sweating (why?) and then he saw me max out on the bench press (...noted...). So then he started asking about my weights and reps and I indulged him; maybe my endorphins were making me a little more inclined to be nicer to my elders. So when I told him I upped my weights on most of my machines to 50, he seemed... impressed? Flabergasted? Then he said "You're a tiny little thing!" Which, of course, made up for all the weirdness prior.
So another exciting thing about this Monday-workout-after-hiatus is that I went over to the gym on post and used their sauna for the first time. It was very relaxing and nice. I didn't feel comfortable taking a shower afterwards because in the first stall I looked I swear there was a half of someone's weave in there, which made me vomit a little in my mouth. But I know I'm going to have to get over this because a cool shower right after a hot sauna is like chicken and porn, you just can't have one without the other. I think I just need a sturdy pair of shower shoes. I also realized that I am going to have to have a sauna bag separate from my workout bag because the Bath Sheet that I use takes up a lot of space and there's no room for a chill out outfit for after the sauna plus my workout sneaks, etc. Kind of a pain, but I'll do it, because I think it will be worth it. There is a couch outside of the women's locker room, but it is right in front of the large (read: loud) gymnasium. I wish there were a quiet and relaxing area to "come down" afterwards.
I've been reading up on the benefits of saunas and I think in the future I'd like to use some oils. Because it is an infrared, or "dry" sauna, you can't put water or oils on the rocks. But If I brought a small spray bottle with some water and oil in it, I could spritz a small towel and put it over my face as I lie down and I think that'd be very aroma-therapeutic :D
Wednesday, July 20, 2011
Wednesday: Upper Body @ Planet Fitness
I have been losing steam lately.... I didn't really want to go to the gym today, but I gathered myself up, kicked my ass and went anyway because I knew if I didn't go today, tomorrow would be even easier to not go, but harder when I went again. As usual, I did my hour on the arc, but today, for whatever reason, the last 15 minutes bored me to tears. I almost got off several times, but stuck with it.
At this point I have lost over 25 pounds since my heaviest weight. I should be even more pumped than before...
Weight: 148.7
Seated Leg Press 2 Sets of 15 @ 150 lbs
" Calf 2 Sets of 15 @ 150 lbs
Leg Extension 2 Sets of 15 @ 50 lbs
Seated Leg Curl 2 Sets of 15 @ 50 lbs
I wanted to do some hip abduction and adduction, but there were 4 girls hogging all 4 machines for so long. I hopped on the Captain's chair, even though I did abs yesterday, to give them time to finish up, but they were being hogs and I was getting annoyed so I just left.
Captain's Chair:
10 Knee Lifts
6 Additional per each side
At this point I have lost over 25 pounds since my heaviest weight. I should be even more pumped than before...
Weight: 148.7
Seated Leg Press 2 Sets of 15 @ 150 lbs
" Calf 2 Sets of 15 @ 150 lbs
Leg Extension 2 Sets of 15 @ 50 lbs
Seated Leg Curl 2 Sets of 15 @ 50 lbs
I wanted to do some hip abduction and adduction, but there were 4 girls hogging all 4 machines for so long. I hopped on the Captain's chair, even though I did abs yesterday, to give them time to finish up, but they were being hogs and I was getting annoyed so I just left.
Captain's Chair:
10 Knee Lifts
6 Additional per each side
Friday, July 15, 2011
Friday: Upper Body @ Planet Fitness
I hadn't worked out since Monday this week. But some reason, when I hopped on that Arc machine tonight I felt like I could stay on it forever! I didn't, of course, because I got to the gym so late tonight (about an hour and a half before they closed) I only stayed on for 45 minutes. Maybe if I get up early tomorrow morning I'll stay on for an hour and 15 minutes to compensate. So as I'm sure you could gather, even though I was away for 4 days, it still felt amazing to get back into the gym and I wasn't sluggish at all. I love that feeling! I think something that helped fuel that was how absolutely angry I was earlier today.
Since I had been away almost all week, I really wanted to get an entire body workout in tonight. But I didn't get there in time so I could only do arms, but that's cool because at least I did that.
Weight: 153
Cardio: 45 minutes on Arc; 10 minutes warmup@ 130-140 spm, about 4 songs @ 180 spm, rest of the time was between 100-140 spm
Arm Extension 2 Sets of 15 @ 15 lbs
Arm Curl 2 Sets of 15 @ 15 lbs
Overhead Press 2 Sets of 15 @ 30 lbs
Row 2 Sets of 15 @ 45 lbs
Pulldown Row 2 Sets of 15 @ 45 lbs
Chest Press Row 2 Sets of 15 @ 45 lbs
Fly Row 2 Sets of 15 @ 45 lbs
Rear Delt Row 2 Sets of 15 @ 45 lbs
I wish I had gotten to do some leg and ab work but that's what I get for going so late!
Since I had been away almost all week, I really wanted to get an entire body workout in tonight. But I didn't get there in time so I could only do arms, but that's cool because at least I did that.
Weight: 153
Cardio: 45 minutes on Arc; 10 minutes warmup@ 130-140 spm, about 4 songs @ 180 spm, rest of the time was between 100-140 spm
Arm Extension 2 Sets of 15 @ 15 lbs
Arm Curl 2 Sets of 15 @ 15 lbs
Overhead Press 2 Sets of 15 @ 30 lbs
Row 2 Sets of 15 @ 45 lbs
Pulldown Row 2 Sets of 15 @ 45 lbs
Chest Press Row 2 Sets of 15 @ 45 lbs
Fly Row 2 Sets of 15 @ 45 lbs
Rear Delt Row 2 Sets of 15 @ 45 lbs
I wish I had gotten to do some leg and ab work but that's what I get for going so late!
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