Cardio 98

Treadmill
Around the World Routine
Variable incline (4%-12%)
3.7 mph, 2 miles, 33 min
500 feet climbed
Est calories burned: 330

And a perfect outline of my sports bra. As if there was any doubt that I had to be wearing one.

One Month Later...

I took clothes to workout while I was in Paris. And I almost went jogging, like, once. Because the rest of the time I was spending every day walking miles and miles.

One day, we came home and just laid around for a half an hour--confused as to why we were so exhausted, we figured out that we had walked over five miles, just on the way home that night. What with exercising all day (i.e. climbing 400 spiral stairs up in Notre Dame--there are no landings in that bad boy), and eating exceptionally healthy foods, my sister declared we were on the "Paris diet". So I lost weight on vacation.

Come on. You can't say that too often. So I'll say it again.
I lost weight. On vacation.
Which leads me to my next happy statement:
I've lost over 20 pounds in the last 2 months.

Now, I know. Lawyer told me not to bother looking at the scale. But it was about the time I realized I could pull my pants a few inches away from my stomach that I started to wonder how much I weighed.

Still, I've been out of the gym a solid four weeks, and it is time to get back on it. No matter HOW painful it is to have to work out with all the Greek undergrads. Ugh. Tonight I got in there and it was jam-packed, almost on every floor. The weight room had a waiting line. So to the cardio room I went...

Just have to get back in the swing of things. It felt good to go, though. Felt like I was doing something good.

Cardio 99

Treadmill
Around the World Routine
Variable incline (5%-14%) steep!
3.7 mph, 30 min
602 feet climbed
Est calories burned: ~450

I was feeling badly before I rushed to the gym, and then a viral/flu thing kicked in hard, as soon as I went home. And I haven't gone back since. Although I literally did sweat out 3 more pounds while I had that fever. Bringing my weight loss to 15-18 lbs since July 11th.

It would probably be more, except that I love beer. And smoking. A lot.


11 August 2009

Vacation for the next two weeks will prevent me from doing any kind of charted, in-gym workouts, but I expect walking around and sightseeing for 14 days will burn some calories too. And I'm taking sports bras and sneakers to jog along the Siene.

Cardio 100

Treadmill
Around the World Routine
Variable incline (5%-11%) steep!
3.5 mph, 30 min
602 feet climbed
Est calories burned: ~400


Manual Run-Walk
1 min walk 4 mph
1 min run 5.9 mph
no incline, 10 min
Est calories burned: many? I hope?

Doubled Up: Cardio 101

How appropriate this is Cardio 101, because I feel like I just got fucking schooled.

Treadmill
MF'ing "Mount Kilamanjaro" routine
(Aka, Killa-me-now routine)
Variable incline (4-9%), Level 14
3.5-4mph

I ran again, about 2 min and 2 min.
But at a 7% incline... which was hard.
Also I wore a poor sports bra today.

Est. calories burned: ~350
500 feet climbed
Total time: 32 minutes

6 down, 150 to go

Dumbbell bench press
4 sets, 12 reps
12.5 lbs

Row machine
4 sets, different grips, 12 reps
45-60 lbs

Lateral Dumbbell Raises
4 sets, 12 reps, 7.5

Treehuggers/Dumbbell Flys
4 sets, 12 reps
7.5 lbs (I really need someone to spot me)

Back extensions
4 sets, 10 reps

Stiff legged Deadlifts
4 sets, 15 reps
20lb bar

Sidebends
4 sets, 20 reps
20 lbs

4 Supersets:
25 Crunches
20 Single Leg Abduction/Raises
20 Single leg raises
YEAH.

Doubled Up: Cardio 102

Treadmill
Hills routine
variable incline, 3.5-3.8 mph

Running 5.5 mph for a few minutes.
And it felt so good.

Total time: 33 minutes
Est. calories burned: ~300

5 down, 151 to go

Overhead dumbbell press
3 sets, 10 reps, 10 lbs

Lat pulldown
3 sets, 12-15 reps, 60 lbs

Sidebends
4 sets, 20 reps, 20 lbs

Crunches
4 sets, 25 reps

Single Leg Raises
3 sets, 10 reps

Leg Abduction
3 sets, 25 reps
30-45-60

Leg Adduction
3 sets, 20 reps
45-60-60

Tricep Extension Machine
3 sets, 15 reps
45-60-60

Back extensions
3 sets, 10 reps

Squats
3 sets, 10 reps
hold until near fail

4 down, 152 to go

Dumbbell bench press
4 sets, 10 reps
15 lbs

Upright Dumbbell Rows
4 sets, 10 reps
10 lbs

Bicep curls
3 sets between others, various
various

One-arm Lawnmower Rows
4 sets, 12 reps
12.5 lbs

Tricep extensions
4 sets, 10 reps
12.5 lbs

Row machine
4 sets, different grips, 12 reps
45lbs

Treehuggers/Dumbbell Flys
4 sets, 12-10-10-10
7.5 lbs (watching the shoulder)

Back extensions
4 sets, 10 reps

Leg press
4 sets, 6-10-8-6 reps
45 lbs ea

Sidebends
4 sets, 15 reps
15-20-20-20 lbs

Crunches
6 sets, 12-15-25-25-25-30 reps

Leg Abduction/Raises
7 sets, 10-10-8-5-5-5-5 reps

Superset with single leg raises
5 sets, 5 reps ea. (still hurting)

I discovered the definition of fat: anything that doesn't hurt so good after you work out with me. (I haven't had a headache yet, but it's probably coming. Ergo, fathead.)

Doubled Up: Cardio 103

Last night was the Tortoise show, and I didn't get to the gym. So tonight I kicked out a 40-minute cardio session and then about an hour of lifting.

Treadmill
1 mile (~17 min)
5% incline
3.5 mph

0.75 mile (~15 min)
7% incline
3.5 mph

0.25 mile (~4 min)
3% incline
3.5 mph

0.25 mile (~4 min)
7% incline
3.5 mph
Because I'm a stubborn brat.
And I wanted that 1 mile of 7%.

No breaks, no water, no food beforehand. This was a weak performance. I was miserable when I got done. And then I went to go lift.

3 down, 153 to go

Overhead dumbbell press
4 sets, 12 reps, 7.5 (I think 7.5? I can't remember now)

Lat pulldown
4 sets, 12-12-12-7 reps, 60-60-60

Lateral Dumbbell Raises
4 sets, 12 reps, 7.5

Sidebends
4 sets, 12 reps, 15

Sort of Stiff-legged deadlifts (bad form)
3 sets, 8-10 reps, 15

Incline Situps---couldn't do it!! wtf! by body just would NOT go. So I had to stop like a dumbass and go do...
Crunches
4 sets, 25-25-15-15

Leg Abduction/Raises
2 sets, 15 rep ea.

Stretch

2 down, 154 to go

Dumbbell bench press
4 sets, 10 reps
10-10-12.5-12.5

Upright Dumbbell Rows (crazy, bad exercise)
3 sets, 10 reps
12.5

One-arm Lawnmower Rows
4 sets, 10 reps
12.5

Row machine
3 sets, 10 reps
45lbs

Treehuggers/Dumbbell Flys
(I meant Lateral Raises the other day..)
4 sets that hurt my shoulder like hell.
10-10-10-6 reps, 7.5 lbs

Squats
4 sets, 10-10-14-6
ow.

Crunches
3 sets, 10-14 reps

Planks
3, 25s holds

Superman
3, 10s hold because I suck at them right now

Leg Abduction/Raises
3 sets, 10 reps
There were guys training each other on breakdance moves in there, it was phenomenal.

And whoever sent all the hot guys to the gym tonight, on a rainy Friday night, thank you. I mean, I'm sure the view was not mutually appetizing, but for my part, I was biting holes in my tongue to keep from rolling purrs at them between reps.

Cardio 104

I say, that really sucked.

25 minutes
5% incline
3.5 mph

1 minute water break

15 minutes
2.5% incline
3.5 mph

6 minute cool down
0% incline
3mph

2.5 miles
473 feet climbed
418 calories

1 down, 155 to go

Overhead press
4 sets, 6 reps, 7.5 (I think 7.5? I can't remember now)

Lat pulldown
3 sets, 8-10 reps, 30-45-60

Tricep extensions
3 sets, 10 reps, 15

Leg press
4 sets, 8-10 reps, 90

Dumbbell Flys
4 sets, 8-10 reps, 10-7.5

Incline Situps
sit-sit-crunch-crunch 3 sets, 20-20-10
I'm going to feel that tomorrow.

Stretch

Pushups (mod.)
2 sets to max (super max...ow)

Leg Abduction/Raises
2 sets, 10 rep ea.

Sidebends
4 sets, 10 reps, 12.5-12.5-15-15