April 22: P90X Kenpo (60 minutes)
45 minutes weight lifting (legs) |
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Totals: 24 workouts 2406 minutes |
Tuesday, April 23:
60 minutes on the Stairmaster, resistance at nine, aerobic intervals, left me dripping sweat. Usually I do pushups and bench presses on Tuesday mornings, but my shoulder still feels tender from yesterday's injury and I don't want to mess with it. So I was overcompensating ... and upset over the scale reading this morning. |
April 22:
-10 min spin bike warmup, pullups, dips, DB shoulder press, cable tricep pulldowns, DB lying tricep extensions, bicep curls and high pulls w/barbell -40 min Pilates mat class April 23: -20 min 9.5/4.0 mph intervals on treadmill, total 2.25 miles |
April 23: 7 miles running (54:45)
45 minutes weight lifting (chest, triceps, shoulders) |
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Totals: 25 workouts 2501 minutes |
Wednesday, April 24th:
45 minute spin class with weight intervals 60 minutes shoulders, chest & triceps. When I tried to do bench tricep dips and those pushups where your hands are way back & right up against your sides -- I think of them as yoga pushups or "danda" -- my arm practically gave way underneath me. The thing that I hurt on Monday morning is my front delt. I'm gonna rest it again tomorrow. |
April 24: P90X Plyometrics (60 mins)
45 minutes weight lifting (back) - Did my FIRST unassisted pull up. But I can only do 1 at a time! |
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This is one of my goals, so I know what this can mean as a physical achievement. For me, it may not happen for a couple more months. I'm still getting stronger. Also if I dropped some weight, that would help. Friday is when I do assisted pullups. I may have to skip them this week. Tomorrow I'm trying to rest my anterior deltoid (that's what's hurting me) after straining it, even with a trainer watching ... and moments after he'd talked about how delicate the shoulders are. We'll see how I feel Friday morning. |
Thanks Saef!! I've been able to do unassisted chin-ups for a while, but pull-ups have been a no go! In an attempt to get my back muscles more defined, I've been working hard on assisted pull-ups and last night FINALLY managed to get my chin over the bar without help!
I am sore today, so I agree with resting when your body tells you to! Let me know when you are able to do an unassisted one!! Jen |
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Not sure what I'm going to do today. Might change it up..... Totals: 26 workouts 2596 minutes |
WOWOWOWOWOW, that's amazing Jen! So exciting!
I left work 3 hrs early yesterday after a lunchtime run with my BF outside and sub sandwiches at a picnic table in the sunshine. Pfffft. I am an administrative professional and yesterday was Administrative Professionals' Day, so what better way to celebrate than to leave work early? April 24: 2.5-3? mile jog at lunch, then walked maybe 5 miles from BF's house across the river, to a park (Peebles Island!) and back. April 25 AM: DB bench press, barbell pendlay rows, deadlifts (moved weight up to 155# - DL my most recent "heavy" self!), tried front squats w/barbell and did one set of OHP. I forgot sneakers but had hiking boots handy - they are WAY better on lifting days than my running sneakers! |
Thursday, April 25th:
60 minutes on lightweight Life Fitness elliptical, which I didn't like much, alternating forward & backward, resistance at 10. This hotel had a fabulous gym but not a particularly good model of the elliptical, even though it was brand new Also hamstring curls and leg curls, and that thing where you hold a barbell in one hand and pull upright with your abs |
April 25: 7.1 mile run (54:03)
45 minutes working core 10 minutes foam rolling |
April 25 PM:
-12 min on stair stepper -Leg press 4 x 5 215#, lat pulldown 5 x 5 120, 115, 110, 110, 110#, leg raises 5 x 5 150#, bent over DB row 5 x 7 40# (haha), situps catching exercise ball (some friends were there too), cable tricep pulldowns 3 x 8 80# |
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