Wednesday, January 21, 2015

Training log 1/20 - 1/21

Awesome workout today!! Pushed hard and I feel amazing, well totally zonked but amazing 1,231 calories burned! 
Bodypump and incline intervals on the tread. Added in 20 lb Dball mountain climbers, Dball push-ups, Jacks and wall balls with Dball between tread/ Bodypump sets.
64:55 mins
602 calories
AHR - 159
MHR - 186 
22 miles on the Lemond. A hard but awesome ride!!!
67:30 mins
APRM - 86
AHR- 156
MHR - 188
Calories - 629. 
Day by day I am getting back! Bringing back my old school workouts and loving it! I did it before and with consistency I can do it again.Yesterday was 3 miles of incline intervals on the tread with 3/8 lb weights, Round 1 of Cardio Core Circuit and Sprint/Jack/ Push sets DONE!!!! 767 calories burned, AHR 147, MHR 182.

Weekly training schedule - 
Monday - Rest 
Tuesday - CC circuit/tread - DONE 
Wednesday - Bodypump/tread and bike - DONE
Thursday - Treadmill - 3 miles/ bike - 15 
Friday - 4 miles RW and ST 
Saturday - 4 miles RW 
Sunday - Rest 


Friday, January 09, 2015

Day 11 Training.

Finally getting back and it feels great! Day by day I am getting stronger and I know before too long I will be where I used to be and who knows, maybe far beyond!

 I will say this much, after taking so much time away from training, it is so eye opening to see just how much you lose, but somehow I feel my body is starting to remember the good old days :)

40 min resistance intervals on Precor Crosstrainer - 10/14/20 intervals with 8 recovery
Rowing - 3,015 m/15:24 - Good gravy, I have not rowed in over a year.  I forgot how much I love it!
Leg press warm up - 160 lbs, 12 reps
30 lb DB squat press - 40 reps
10 reps with 45 lb Db...heaviest since shoulder injury! Party!!! :)
Dynamax 25 lb squat press/ hold - 50 reps
Push ups - 50 reps
Cross chop/knee pull down - 50 reps each side with 12 lb MB
Wall balls - 50 reps with 20 lb Dynamax
MB sit up - 50 reps with 12 lb MB

Afternoon spin - 68:14 mins/ 22 miles/ ARPM - 85. Great ride!

Done and Done for today and happy as can be!!!

Wednesday, January 07, 2015

Midweek training update....

Training 1/5 - 1/11 -

Monday - ST/ incline tread intervals - 60 mins - Done
Tuesday - walk with my girl - 2.6 miles - Done
Wednesday - 70 min spin and ST - Done
Thursday - Rest
Friday - 60 min spin, RW 3 miles.
Saturday - ST and 3 miles RW
Sunday - Rest

Monday, January 05, 2015

1/5 - 1/11 Training plan...

Training 1/5 - 1/11 

Monday - 60 min Incline tread and ST intervals - DONE!! 
Tuesday - Spin 60 mins and core 
Wednesday - ST and 3 mile RW 
Thursday - REST :) 
Friday - Spin 60 mins and core, RW 3 miles 
Saturday - RW 3 miles and ST 
Sunday - REST :) 

Saturday, January 03, 2015

Good ST workout...

http://www.bodybuilding.com/fun/3-hardcore-at-home-workouts.html?mcid=SM_facetraining03010115

Friday, January 02, 2015

Day 3! DONE

Another super successful day!! 42 days to go!!

M1 - Steak and eggs! Kale, cucumber and mixed berry shake
M2 - Beef and kale bolognese with grilled peppers. Apples and a few nuts
M3 - More of M2 it was so good along with a broccoli, tomato salad with balsamic vinegar. Tangerine and Green tea.

Fitness -

AM - Piyo Define lower body
PM - 20 mins of Cathe Cardio Core Circuit and 20 min spin on the Lemond. 5/5 interval climb/sprint sets with no rest between sets. 8 km distance.

Off to celebrate another fantastic day!! :) Blessings!

Thursday, January 01, 2015

Day 2. Done!!

A good day, strong workout, and a happy heart. I say it was a great start to 2015!!

M1 - Eggs, avocado, baby kale and black coffee
M2 - Turkey and avocado. 1/2 apple. Blueberries
M3 - Almond butter with apple. Kale with onions sautéed with turkey. Hot apple cider (just hot raw apple juice, no added sugar)

Easy does it. Simple but effective start back to ST...

I am SLOWLY getting back to a regular ST program. It does not happen overnight and I have to be careful I do not reinjure my shoulder.  Here is todays short program. Just enough to remind my body what is right round the corner :)

Toy Solider Squats with 12 lb MB- 100 reps
Squat press with 20 lb Dynamax ball - 100 reps
Military push-ups - 50 reps
12 lb MB chops with squat - 100 reps
Plank raise - 50 reps

DONE! Happy New Year!!

New Year, New Goals!!!




I am sitting here writing this on the morning of January 1st with a heart filled with anticipation for the year ahead!! Instead of listing my goals for the year I want to break them up into quarterly goals starting with the first half of this year.

1. Complete my Whole45 - Lose 20 lbs and loads of inches :)
2. Get back to regular strength training
3. Increase my mobility training

Day one was a success and now I look ahead to the next 44 days before me!! :)

Day 1 results -

Fitness - Mobility work - light. Activity goals met via Surge
Nutrition - M1 - Eggs, crab and avocado. 1 small tangerine and coffee with coconut milk
M2 - Lettuce wrap with turkey and avocado, roasted potatoes. Kale and veggie shake
M3 - Apple with almond butter, blackberries.  Small amount of grass fed steak with salad.  Green tea with lemon.

Wednesday, December 31, 2014