Kate

September 6th, 2008

by Kate

Upper/Lower Lifting

I can’t remember what I did this morning, but I know it was a good workout and strenuous. I was sweating a lot! I did a good amount of squats and lunges, as well as working abs and upper body too. I’m tired…

Tomorrow is our 1 Year Wedding Anniversary!

Logbook Activity

Type: Strength Training
Date: 09/06/2008
Time: 09:00:00
Total Time: 1:00:00.00

I was going to do the 1 Mile Virtual Race, but it’s raining out now
I will be out tomorrow for a 2 Mile run though!

August 31st, 2008

by Kate

Little bit of leg

3×20 walking lunges
3×12 squats
2×12 back step lunges

stretching

Logbook Activity

Type: Strength Training
Date: 08/31/2008
Time: 18:00:00
Total Time: 00:15:00.00

August 26th, 2008

by Kate

An attempt…

…but little was accomplished. I was watching US Open tennis last night, therefore I felt like I was exercising for hours! Gosh, after watching all those Olympic sports last week and mentally competing myself, I was sure I had lost some weight from exercising almost 24 hours a day… Sadly, I never physically moved a muscle and gained a few pounds. Impossible!

The Olympics and grand-slam tennis usually motivate me to exercise more, not less. Lately, they’ve had the opposite effect. When will they invent the ability to *think* about exercise and have that just be enough to keep in shape?! Yeah, I have been lazy, I have to find a way to motivate myself and get off the couch. So far, little has worked and I’ve been more tired as the days continue. I’m not sleeping well, which could be a reason for such a drag of my feet on this issue…

Instead of hitting the gym yesterday after work, I headed home to “exercise outdoors”. That never happened, but I squeaked out some forward and back lunges as well as 3 sets of squats and some shoulder lateral raises. Very lame! I really have to stop skipping the gym for the great outdoors, because I go home and sit down… never to make it outdoors anyway!

Do the Olympics motivate you to workout harder or just sit back and relax?
I wonder if the effect the elite athletes are having on me is me realizing I’ll never be that good, so unconsciously I’ve stopped trying at all. What I have to remind myself is that there are tons of people out there running who do it just because they can or love it, not to be the best. I’ve got to follow their lead… and get off the couch, as well as get better sleep!

Logbook Activity

Type: Strength Training
Date: 08/26/2008
Time: 18:00:00
Total Time: 00:15:00.00

August 25th, 2008

by Kate

Chest, Back, Arms

15 min elliptical warm-up
3×12 chest press 15fw
3×12 bent over row 15fw
3×12 chest incline press 15fw
(my left arm felt so weak…)
3×12 bicep alt curls 10fw
3×12 triceps kick-back 7.5fw
3×12 bicep hammer curls 10fw
3×12 triceps press down bar 25lbs
3×12 lat pd 55, 50, 50lbs

15 min cycle cool-down

Logbook Activity

Type: Strength Training
Date: 08/25/2008
Time: 16:15:00
Total Time: 00:25:00.00
Average Heart rate: 131

August 15th, 2008

by Kate

Chest, Back, Arms

Too bad I haven’t worked out since Friday and I’m feeling rather crappy about it. Since I’ve focused on muscles, I’ve not run much (with my knee being slightly sore). I’m looking forward to signing up for some races this fall and just trying to keep eating healthy and not focus on weight so much. I’ve gained a few pounds, but I’m hoping that’s muscle. I have to measure myself in two weeks to see what I’ve done this month. I feel crappy, but I have to just keep my focus on track!

3×12 chest press 50lbs
3×12 chest incline press 15fw
3×12 chest fly 10fw
3×12 bent row bar 30lbs
1×8 triceps kickback 10lbs
2×12 triceps kickback 5lbs
1×8 biceps curl bar 30lbs
3×12 biceps curl bar 20lbs
3×12 biceps alt curl 10fw
3×12 biceps hammer curl 10fw
3×12 triceps overhead press 10fw
3×12 chest pull-up mac 85lb off-set
3×12 triceps dip mac 85lb off-set
3×12 row mac 40lbs
3×12 lat pd 55lbs

Stretch

Logbook Activity

Type: Strength Training
Date: 08/15/2008
Time: 16:00:00
Total Time: 00:45:00.00

August 14th, 2008

by Kate

Legs, Abs, Shoulders

3×24 walking lunges
3×12 squats 10fw
3×12 stiff legged dead lift 10fw
3×12 standing calf raise 10fw
3×12 side bends 10fw
3×8 lat shoulder raise 10fw
3×10 military shoulder press 10fw
3×10 front shoulder raise 10fw
3×20 reverse crunches
3×20 crunches
3×24 alt heel touchers
Push-up Challenge (I re-did day 1)
2, 2, 2, 2, 4 max

Overall, pretty good workout. My knee is feeling a bit stronger, I’ve avoided running and will see how I feel tomorrow. I might just cycle with my upper body workout, instead of running.

While written down it looks like I accomplished a good amount, I feel like it wasn’t enough. I opted to workout at home and outdoors instead of stopping at the gym on the way home from work. I still changed at work, so I had no excuse to skip my workout. The weather was nice and I feel like I’ve only got a few more months of being able to comfortably workout outside, that I miswell take advantage before winter is back!

Logbook Activity

Type: Strength Training
Date: 08/14/2008
Time: 16:00:00
Total Time: 00:45:00.00

August 12th, 2008

by Kate

Legs, Abs, Shoulders

3×12 squats 15fw
3×12 lunges 5fw forward, back, forward
3×12 lat shoulder raise 12fw
3×12 military shoulder press 8fw
3×12 side bends 15fw
3×30 ab heel touchers
3×24 reverse crunches
3×24 ab crunches legs on ball
3×12 quad ext 50, 35, 30
3×12 ham curl 30, 30, 30
3×12 squat w/front shoulder raise 2lb med ball

Good workout… I’m hungry!

Logbook Activity

Type: Strength Training
Date: 08/12/2008
Time: 15:55:00
Total Time: 00:45:00.00

August 11th, 2008

by Kate

Blasted Chest, Back & Arms

The Olympics is cramping my style… I have been staying up later to watch live events therefore making myself much more tired in the mornings. I had planned to run this morning, but just slept in a little later before getting up for work. I am really looking forward to Track & Field events to get me motivated to get back to running regularly.

After work I hit the gym for Chest, Back & Arms. I upped the ante by adding a 3rd exercise and 3rd set to my workouts. I also increased the weights on most exercises. I wanted to feel the burn!

3×12 chest press bar 40, 50, 50
3×12 incline chest press bar 30
3×12 incline chest press 15fw
3×10 bent over row bar 40
3×12 biceps curl bar 30
3×12 biceps hammer curl alt 10fw
3×12 alt biceps curl 10fw
3×12 triceps kickback 10fw
3×8 rear delt raise 15fw
3×12 lat pd mac 55
3×12 triceps bar pd mac 25
3×12 triceps rope overhead ext mac 25, 20, 20

I still feel my muscles tingling…

Logbook Activity

Type: Strength Training
Date: 08/11/2008
Time: 16:00:00
Total Time: 00:40:00.00

August 8th, 2008

by Kate

Legs & Abs

I went to the local track on the way home from work. I had just gotten started with my routine when my bladder made me have to go. Their bathrooms weren’t open, so I was a little annoyed and had to drive home to go potty. I hate drinking so much water, I always have to pee!

So, I did my workout in my backyard.

1/4 mile jog
66 lunges (33 each leg) [48 completed at track]
3×12 squats [holding Bambi - 10lbs]
3×12 crunches, reverse
3×12 heel touchers
stretching

This wasn’t the best workout, but the weather was perfect and I couldn’t even bare to workout indoors!

Then we rode our bikes to the local Italian restaurant for dinner.

Logbook Activity

Type: Strength Training
Date: 08/08/2008
Time: 16:00:00
Total Time: 00:30:00.00

August 8th, 2008

by Kate

Push-ups & Chest, Back, Arms

I’m doing the 100 Push-up Challenge! I tested myself last night to find that I can do 4 regular push-ups. That is a lot more than I thought I could do! I guess this strength training is paying off. I am still at Rank 1, but that’s cool with me.

This morning I did my push-ups after my run…Push-ups Day 1: 2, 2, 2, 2, 4

Then I did my upper body routine at home. I’m just not into going to the gym today…

3×12 Chest Press
3×12 Chest Fly
3×12 Bent over row
4×12 Alt Biceps Curls
3×12 Overhead Triceps ext

[10lbs free weights]

Again, not the best of exercising days, but it isn’t over yet. Maybe I’ll get in some more later.

I’m learning that changing your body is 80% nutrition, 20% exercise/genetics… so I’m focusing on eating clean the most!

Logbook Activity

Type: Strength Training
Date: 08/08/2008
Time: 08:30:00
Total Time: 00:30:00.00

	No Activity	0.0	-	100%
	Total:	0.0

Run :	0.7	-	30.7%
Strength:	1.0	-	46.2%
Flex:	0.5	-	23.1%
Total:	2.2

Bike:	329	miles
Run :	116	miles
Walk:	33	miles

Bike:	32.3	-	28.1%
Run :	25.0	-	21.7%
Strength:	36.1	-	31.3%
Flex:	5.8	-	5.0%
Walk:	12.5	-	10.8%
Cardio:	3.6	-	3.1%
Total:	115.2

Sweat365

September 6th, 2008

Upper/Lower Lifting

August 31st, 2008

Little bit of leg

August 26th, 2008

An attempt…

August 25th, 2008

Chest, Back, Arms

August 15th, 2008

Chest, Back, Arms

August 14th, 2008

Legs, Abs, Shoulders

August 12th, 2008

Legs, Abs, Shoulders

August 11th, 2008

Blasted Chest, Back & Arms

August 8th, 2008

Legs & Abs

August 8th, 2008

Push-ups & Chest, Back, Arms

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