Michele Bell

Working Weight Today I wanted to determine my working weight, so it was off to the gym. Warm Up: 20 minute treadmill intervals (2 min. medium speed, high incline, 2 min. low incline, higher speed.) Shoulder press, rows: 4x8 *Working weight was 50 pounds.That'll be my baseline now! Leg press: 4x8 *Working weight was 150 pounds. 50 pounds seems to be the max for most arm work. It's also the max I can lift onto my shoulders to do squats. My legs can comfortably handle 150 pounds, though to get this amount of weight I have to use the assistance of a machine and/or spotter. My arms are baby arms. Pathetic stuff. But it feels good to know where I am. That's something I've never bothered to do, which seems ridiculous to me now!

It's Not Paleo. There was no need to ask myself if anything I ate this weekend was paleo. It wasn't. Went to a friend's restaraunt opening and kept putting food into my mouth. Sushi, cheesecake, vodka tonics... It was so good it was bad. Good news? I felt like CRAP yesterday and paid for every.single.delicious.bite. during my workout. The key to not having to swallow cake vomit on a run is not eating cake the night before a run. Who knew? So, I'm back on track. Lesson learned. Yesterday's Workout: Warm Up: 2x10 Stair run 1 mile run Gym: 3x10 Burpees 8.9 pound Medicine ball squats Balance lunges (10 on each side) 50 pound deadlift with rows 8.9 pound medicine ball back extensions Again, I felt like crap during the warmup, but I paid for my sins and got through it.

Medicine Ball Curcuit (9 pounds) Pre-Workout Chow: Leftover shrimp and spinach salad 3x10 Bicep curls Squat & press Balance burpees Ab crunches After the third set I cooled down with a 20 min. sun salutation. I felt really good, maybe too good. I probably should have done at least one more set, but...I didn't. I love my medicine ball. It makes me feel better about how much I hate the gym.

Sea Wall Stairs Workout Pre-Workout Chow: 2 eggs, scrambled with 4 sliced cherry tomatoes and a pinch of parmesean cheese. Song of the Day: "One Foot" by Fun. WOD: 3x10 Stairs (down & up = 1) If stuff is jiggling, you're probably doing it right...? Tricep dips Split Squat Lunges After each set: 1/2 mile cool down brisk walk/jog when a car passes or when a gang of feral cats starts eyeing you. I REALLY loved this workout. It was challenging, but not in a "wishing for death" kind of way. My legs felt like jello by my last few stair runs, which made finishing it feel like a Rockyesque victory.