The Pilates instructor had to cancel our one-on-one training session, so ...
45 minutes arc trainer, hill intervals, resistance at eight
60 minutes circuit training class, which alternates weights, Pilates & cardio stations
I'd never put on boxing gloves & hit the heavy bag before, but damn, I really got into this when I did. And couldn't wait to get back to that station the second time around. I know why. I had a stressful day at work. Also, I just saw a wonderful documentary on Saturday, called "Boxing Gym," by Frederick Wiseman, a really brilliant documentary film maker. I recommend this highly to anyone on 3FC who visits a gym regularly. It's about a gym community, basically, and it is inspiring. So it seemed Highly Significant, Like a Sign, that two days after I saw this great movie, my circuit training class included a bout with the heavy bag, wearing gloves, which we'd NEVER done before.
Tuesday, Nov. 9:
In the morning, 15:07 Concept II rowing, 2,956 meters, 38 s/m, 2:28 500m, 5,981m projected
60 minutes weights
In the evening, 45 minute spin class
The instructor kicked our butts. She wanted us to work harder & go faster than usual. (She joked about "having a cushion" for the Thanksgiving holiday later this month.) In the end, she asked us to go all out. I heard my breath wheezing. My mouth was open & saliva was running down my chin. This actually was a little frightening. But I'm glad that I did it.
So far I've exercised each day in November. Today is my challenging day to get exercise in as I work my second job in the evening. I will do my best to get some exercise in nonetheless.
Nov 9:
3 min elliptical warmup
circuit of upper body strength, 12 reps each (2 sec up, 4 sec down) of:
- bicep curls (5# weights)
- tricep overhead (5# weights)
- forearm rotation (5#)
- wrist curls (5#)
- reverse wrist curls (5#)
- front raise (5#)
- scaption (5#)
- overhead press (5#)
- seated rotation (5#)
- shoulder circles 30s forward 30s backward, no weight
- laying on back, hip to overhead and back (3#)
- laying on stomach, back side front (3#)
3x10 roman chair leg lifts, alternating with
3x10 back extension
5 min walking lunges on treadmill at 0.6 mph
3x10 squats no weight alternating with
3x10 calf raises no weight
3x10 leg lifts each leg each side (front, inner thigh, outer hip, back)
stretching
So far I've exercised each day in November. Today is my challenging day to get exercise in as I work my second job in the evening. I will do my best to get some exercise in nonetheless.
I was about to say, "Michele, I'm really impressed by your commitment to exercise," and then I realized, I'm really impressed by everyone's commitment to exercise! Way to go, us!
November 9:
NRLW, Stage 1 Workout B
2 sets of deadlifts, shoulder presses, lat pulldowns, lunges and swiss-ball crunches.
15 minutes warmup on bike
20 minutes stairmaster just because it's so darn fun.
I had a blond moment yesterday and I'm not blond. I don't work today or tomorrow and I got confused as to what day it was! I was sitting on the couch waiting to go to the gym for spin and I realized I was missing it! I was so mad at myself. I really look forward to my Wed. spin class. Oh well. I dragged myself to the gym and did the elliptical instead.
Nov. 11:
45 minutes arc trainer, intervals, resistance at 8
60 minutes Pilates class
The instructor put us against the mirrored walls again, doing that wall-sitting thing, then sliding our backs up & down while still sitting. Then we turned around, put our palms flat against the mirror & did curtsy squats with lifted knees. My quads are still going to be talking about this session tomorrow.
I had a blond moment yesterday and I'm not blond. I don't work today or tomorrow and I got confused as to what day it was! I was sitting on the couch waiting to go to the gym for spin and I realized I was missing it! I was so mad at myself. I really look forward to my Wed. spin class. Oh well. I dragged myself to the gym and did the elliptical instead.
Nov. 12: 15:06 minutes on Concept II, 2:24 for 500 meters, 42 s/m, for 2,838 meters and a projected 5,946 meters.
60 minutes weights
45 minutes elliptical, resistance at 8, half backward
My quads felt so stiff this morning, and I was so conscious of their shape & specific density, they felt like protective pads fitting over my legs. But walking around after getting up helped. And then, in the gym, rowing warmed them back up. And then they seemed unusually responsive & capable of clenching & pushing at high resistance on the elliptical. (But I think I am better at high resistance on the elliptical because I've got more upper body strength than I had even four months ago & I can work those levers better.)
I've got more upper body strength than I had even four months ago
This is really good to hear, saef. So gratifying. I was just thinking how I'm stronger in the upper body than this time last yeat, and I'm very pleased. I sawed a lot of wood with far fewer rests than before. On the last couple of legs of the shelter now. Creosote the whole thing and then roof it. We've got a log delivery on Monday morning but I probably won't make it in time.
Last edited by silverbirch; 11-12-2010 at 04:27 PM.
