Treadmill and Triceps Today

I sat down last night and laid out a little work out routine that I can do at home. It's not where I used to be, in weights nor in intensity, but for now it is what I can do. I will revamp as I can and I see things needing improvement.


I am trying to get passed the thoughts of yesterday and focus on what can be done for me today. Today's work out was a 24 minute run, as per my half marathon training plan. I decided to play with that a bit today too. I did Oxygen magazine's Crank Up Your Cardio treadmill run. It is interval based with 2-5 minutes of either walking, jogging or running. Holy hell! It was intense. I wasn't sure I would be able to finish it. I got it in my head that I would quit at 24 minutes. At 24 minutes, I said to heck with it, another 6 minutes would definitely not kill me. As I sit here at the computer, with my legs doing absolutely nothing, my calves hurt. It is painful hurt, but a good hurt! I covered a 3.6K distance which is pretty good since I was doing an awful lot of walking.


I also worked my triceps today. Keep in mind I have a minimally stocked weight room, that I absolutely abhor! It is lacking in space. It is lacking in weight selection. It is lacking in equipment. Most of all, it lacks in a place that I want to be when I'm lifting weights. When I think about going downstairs to work out, I get angry. How pathetic and sad is that.

Now that I've finished bitching about my work out room and the conditions under which I have to work out, I will finally tell you what I did.

Standing Overhead Extensions - 8lbs 12/15/15 reps - 3 sets
Single Lying Arm Crossovers - 8lbs 12/15 - 2 sets each arm
Bench Dips - 10 - 2 sets
Kickbacks - 8lbs - 5 - 1 set each arm

I could feel my triceps when I was working them, but now, not at all. :(

I really need to get a flat bench to compliment the one that is down there, that has a seated leg kicks attachment.

Tomorrow I am going to do the cardio crank up routine again and then work another body part. Which body part I've lined up, I can't remember and the book is downstairs. Those stairs that my legs get annoyed with having to climb!

Cardio Crisis

Today's cardio will be brought to you in installments. I just set out to do a half hour interval run on the treadmill. The result: Me - 0 Treadmill - 1. I could only slug out 12 minutes. I will get on that damn thing (that didn't take long, eh) at another point today and combine my totals! I just did another 10 minutes. I will be back for another 10 minutes later today

I just don't have it today. I need to cardio and weight train my way to working out of a points deficit from last night's dinner with Cute Boy's youngest daughter's 14th birthday dinner. It was a blast, by the way.

I scoured the menu while at work yesterday and found the lowest point foods for me to enjoy. It was Greek Feta Cheese salad. One of my favorite foods and I was a happy clam to know it was only 4 points. I bypassed the cornbread (6pts), as much as I love it. I opted to lean out my dinner since I knew there was DQ Ice Cream Cake involved, and at 14 points per slice - insane! I had some, but not a full piece. I was only being festive and had a sliver of a piece. I'm not particularly fond of ice cream cakes. I want REAL cake! :)

All in all I'm in good points shape. I'm only 13 points in the hole and that is okay with me. I will get where I need to be and where I'm comfortable with my body and the work that is put in to this transformation.

I will be back with further treadmill updates today.

Workout Room Peek

Pretty standard as universals go, but to me it looks like a million bucks. I'm so stoked to get going on this new adventure of mine.

Cute Boy had mentioned trying to find the time to set this up in the new house. I had no idea he was going to be doing it this week. I get an e-mail at work today that it was done and I just about screamed. I know for certain I clapped my hands. I know. I'm a loser! It's what you love about me, right?

I have Oxygen magazines now to pour over looking for work out programs and individual exercises. That is going to be fun. I'm going to attempt to follow my success pattern from before which was a 10 min easy run on the treadmill to warm up my muscles and the heart rate up a wee bit. Weight train followed by a 30-45 minute interval run to finish off the work out.

I'm off to work out in my very own house in my own basement and I'm over the moon. I'll be just over there <---- see me. I'm working out..... right there <----

Itty Bitty Sick Work out

I did an itty bitty work out this morning.

I did a work out from Oxygen magazine. It was a challenge considering my lack of energy, but I'm glad I at least attempted something to help feel better and to pull myself out of this funk.

I did 2 sets of the following:
Dumbbell squats
Push Ups - 5 push ups 2x - will work towards 6
Bent Over Rows
Shoulder Press - the book shows these on a ball, but my ball is too small
Hammer Curls

I just did a small cardio session 15 minutes for 3.27K on the elliptical.

TMI moment coming up. Quit reading if you like. The cardio did wonders for my stuffy head and sinus pain. Maybe I should have been doing some cardio while I was home sick the last couple days. Bleh! Not possible!

Well Well Well

I hit the gym again this morning before coming to work. All things considered I didn't do too bad with forgetting vs. remembering things that I need to get in a work out and then get ready for work. The only thing I forgot is a towel. I had to use my body wrap type thingy to dry off. Krista, you know the thing I'm talking about. It's not the best towel ever, although better than nothing.

Cardio Warm Up
18 minutes
2.3KM
Thoughts - I took it to the height of 5.6 in speed. That would be the highest in my return. It was very cool

Weight Training
Triceps
Arm Extensions
25lbs x 15 reps
25lbs x 13 reps
30lbs x 8 reps

Rope Pulldowns
30lbs x 12 reps
35lbs x 10 reps
40lbs x 8 reps

Biceps
Single Arm Curls
10lbs x 10 reps
10lbs x 8 reps
10lbs x 5 reps

Straight Bar Curls
40lbs x 13 reps
35lbs x 12 reps
30lbs x 10 reps

Thoughts - I walked up to the weight room and had a bit of a panic moment. I was like a fish out of water. I, for a split second, contemplating going back to my locker and just going back down to the bank of cardio machines. I got annoyed with the flight pattern of not working out, so I said, "To hell with it and get it done". It wasn't the most effective work out and I prefer to do 3 different exercises, 3 sets each exercise. I just couldn't come up with anything else. It will eventually come together in my head and body. I know it will. I need to trust the process.

Post Weight Train Cardio
26 minutes
3.1KM
Thoughts - This one I just plugged along and didn't push too hard. I was about to shut down my work out early when I caught the bug from the girl on the treadmill beside me. She was a little work horse, so I used her as my push to work through until the end of my work out. I know I've been the inspiration to others in the past and now I used another in the same way. It was great.

Funny thing is, my arms were killing me from the weight training before my final run. I could really feel the muscle fatigue when I was pumping my arms while running. It was making me laugh a little bit. Truth be told though, it hurt like hell.

I'm now at work until about 10pm and I'm going to enjoy the break, the physical break anyway. The mental stress of this job is whole other story for another time!

Wee Weights and Chatter

Damn it the days are going to fast and I can't get it all done.

I did hit the gym today though. It was painful, not the work so much but the crowded surroundings. I hit the women's gym today rather than the co-ed thinking it might not be as busy. Boy, was I wrong.

The work out was quick, but I can feel it as I type this right now. I did a quick shoulder weight train and then I threw in a standing bar curl to work my biceps. I used to have the most incredible definition in my biceps and I want that back. The only way to get it back is to work it, so I'm trying to do just that!

The cardio work out left a little to be desired considering I couldn't get myself on a treadmill to save my life. I hit the stairclimber and logged 2K. I could feel it in my arse. An arse kicking is what I need, so in a round about way I got one.

The gym I work out at right now is above a grocery store (Loblaws) and since I didn't have much for dinner I popped in for a quick addition to my dinner tonight. I got a can of Pea Soup and some bars. I bought a Rebar (yuck), Larabar and a Salba bar. Healthy eats to follow up a lackluster work out! It should be more than enough to hold me over while I work tonight. 2am can not come soon enough for me!

I do have a NSV to share. I wanted Starbucks sooooo bad on my way in to work today, but since I'd just gained 3 activity points, I didn't want to spend them on a drink. Very good girl of me, eh! I'm now sipping away on a bottle water and imagining it to be a Starbucks!

That's about all I have right now in regards to working out and eating. Lots going on with the house, but is for another post. I may get around to that later tonight once work slows down and I'm by myself.

Happy eats and work out success to you!

Sleepy Cardio Kid

I'm finding a bit of a cardio groove!

I went to the gym again and I'm starting to feel more comfortable and not as though I'm just going through the paces. I'm very proud of myself and that being said, is something I don't say very often. I'm not looking for pats and kudos. Simple observation.

Last night was a crappy night between the sheets. I suffer something awful from really poor sleep habits after the first 4 hours and last night was brutal. I could have easily got out of bed at 3-30am. I now have in my hands, a little nugget of gold - a sleeping pill. A girl from work gave me one of hers to see if it helps me before I invest in a pack of my own. Sleeping pills is not something I'm excited about taking, but a girl can only survive so long in a zombie like state.

All this sleep chatter does have purpose. I was unsure of what kind of work out I was going to achieve dragging ass like I was. I told K-Pow today that I was still hitting the gym, no excuses. I'm so glad I persevered and didn't let exhaustion keep me from my work out.

I ran for a distance of 4.34KM and that was not a hard pushed work out. I did it, but didn't push myself to my limits. I do have another "I love it moment" - my elbows were sweating!!!!!! I love when my elbows have sweat on them. I feel incredible when I have the sheen of perspiration. Does that make me odd? I mean, any odder than I already am?

One of my BLBE team mates, Mary Beth asked a question - Yes, I am a big reader. I love it and struggle between finding time for all the hobbies I have, reading, cross stitching and now returning to the gym.

Thanks to all my BLBE teammates and non-teammates, Bre (love you) that stop by and leave comments. Even from the non teammates challenging to kick my ass. I live for the challenge and my desire to push forward is huge.