bondgirl311 Posted December 14, 2011 Report Share Posted December 14, 2011 Monday, 12 December 2011:Walking (treadmill) - 5k (3.3 miles); appx 50-60 minutes (avg speed 3.0)Tuesday, 13 December 2011:Warmup on rowing machine: 500m 2:20.1Deadlift: 95x5Bench press: 45x5x3Squat: 55x5x3I hadn't lifted in maybe 5 weeks or longer, so I'm almost way back where I started at the beginning of September. Two months of hard work, almost completely down the tubes. I could've gone for more weight, but I didn't want to do too much too soon.Next time (Saturday morning) I'll be increasing the weight from 2.5-5lbs on each lift, re-introducing two-arm kettlebell swings (26lbs - goal to get to 100 swings in one set by my birthday on March 11 (get it? 3/11?)), and need to work out a schedule for when I should get back to 5k meters rowing. My main concern is getting in my cardio and trying to run with the oncoming winter weather. I need to condition my legs (I get really bad pains from extremely tight calf muscles), but the treadmill is just too rough on them right now. I may have to brave the cold and dark and find a safe trail/grassy area to jog on, or just wait until the weekends when I can do it in the daylight. I'm training for the Warrior Dash (May 20th), and having fallen off the wagon for these past 6 weeks has been horrible for my training schedule, so any advice would be most appreciated and will garner mucho hugs.Tonight I have choir from 6:30-9pm, we're gearing up for our big Christmas concert at church, so it may be another night for walking. I'm hoping tomorrow to get to the gym and kick ass in that Latin Fusion class I enjoyed so much Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
bondgirl311 Posted December 15, 2011 Author Report Share Posted December 15, 2011 Wednesday, 14 December 2011:Yesterday I only managed to go on a walk that I estimated to be about a mile (maybe under, like about 0.8) on my lunchbreak. I tried to keep a brisk pace (about 3.3-3.5mph), but it was an impromptu walk, so my work shoes were a bit of a hindrance. I've actually got a couple little blisters on my feet, and these are my comfy work shoes too :/ I was too tired after choir to go to the fitness center, but these long practices will end soon since our Christmas concert is on Sunday.I'm so proud of myself. I packed my gym clothes and running shoes so I can go to the gym. I really do enjoy my gym, it's just not in a very convenient location at the moment, so it just makes it even easier to put off going. I'd like to do a solid workout tonight, get in my cardio, etc.Next week my cardio goal is to walk at least a mile every day. I can easily walk a mile in 20 minutes, so I shouldn't have a problem finding time to do it. Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
ETFnerd Posted December 15, 2011 Report Share Posted December 15, 2011 Good job awesome sauce... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Mama T Posted December 15, 2011 Report Share Posted December 15, 2011 just subscribed - looking forward to watching your progress! Quote ...we, each of us, are responsible for our own fulfillment. Nobody else can provide it for us, and to believe otherwise is to delude ourselves dangerously and to program for eventual failure every relationship we enter. - Tom Robbins Current Challenge: Life, man. Link to comment
Damzie Posted December 15, 2011 Report Share Posted December 15, 2011 Looks like we might be doing some of the same exercise at the same weights. Looking forward to seeing your progress and trying to keep up with you! Quote -Damzie "Until at last, I threw down my enemy and smote his ruin upon the mountain side..." Goals: Training (and eating) for strength. Stats - 34 years old, 5'7" and 130lbs of woman. And growing.PRs: 150 Squat, 165DL (have since fixed form but haven't retested 1RM),115lb BenchNerd credentials: Very loving relationship with LOTR and other such "nerdy" literature, 34 solid years of social awkwardness. Link to comment
bondgirl311 Posted December 19, 2011 Author Report Share Posted December 19, 2011 Huzzah! Sadly I was unable to lift on Saturday morning since I had a big choir rehearsal before our performances last night. I actually had time to later in the day, but I just had no energy/motivation, and I think that was partly because I wasn't in the forums at all over the weekend!I also realize I haven't been logging the itsy bitsy "workouts" I've been doing. On Thursday and Friday I managed to squeeze in some bodyweight squats and standing calf raises here at work (while hiding in the bathroom). So here they are:Thursday, 15 December 2011:Walking - 5minx2 (lunchtime, tried to keep it brisk)Standing calf raises - 15x1Bodyweight squats - 15x1Friday, 16 December 2011:Walking - 5minx2Standing calf raises - 20x2Bodyweight squats - 20x2I'll be increasing the number of sets I do. I can easily be doing some kind of bodyweight routine while I'm watching tv. Lifting again on Tuesday - yay! Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
ETFnerd Posted December 19, 2011 Report Share Posted December 19, 2011 Open the bottle, sprinkle some awesome sauce on yourself and move on. Last weekend is over. How did the performance go? Sometimes you need to focus on other things... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Mama T Posted December 19, 2011 Report Share Posted December 19, 2011 the TV workouts are good. either while watching or during commercials... makes better use of that time, me thinks. and that's awesome you're in a choir - did you guys have a holiday performance this weekend? Quote ...we, each of us, are responsible for our own fulfillment. Nobody else can provide it for us, and to believe otherwise is to delude ourselves dangerously and to program for eventual failure every relationship we enter. - Tom Robbins Current Challenge: Life, man. Link to comment
bondgirl311 Posted December 21, 2011 Author Report Share Posted December 21, 2011 Open the bottle, sprinkle some awesome sauce on yourself and move on. Last weekend is over. How did the performance go? Sometimes you need to focus on other things...*sprinkles awesome sauce on me to Cherry Pie* ... too much?the TV workouts are good. either while watching or during commercials... makes better use of that time, me thinks.and that's awesome you're in a choir - did you guys have a holiday performance this weekend? We did have our performance! It went really well. Everyone seemed to enjoy it a lot. It was exhausting, but I love it. I've been in some type of choir since I was 9 years old I think, whether through school or church. Performing has always been a creative outlet for me, the musicals I did in high school were my favorite - acting, singing and dancing, triple whammy of fun! Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
ETFnerd Posted December 21, 2011 Report Share Posted December 21, 2011 ... too much?No such thing as too much awesome [sauce]. Glad that things went well and you got something out of it (exhaustion?). Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Gainsdalf the Whey Posted December 21, 2011 Report Share Posted December 21, 2011 OI have this in my fridge, it is delicious on veggies.http://www.thinkgeek.com/caffeine/wacky-edibles/dc05/ Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
bondgirl311 Posted December 21, 2011 Author Report Share Posted December 21, 2011 OI have this in my fridge, it is delicious on veggies.http://www.thinkgeek.com/caffeine/wacky-edibles/dc05/That looks absolutely delicious! I might have to make myself an awesome sauce stir fry... Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
positivelyrob Posted December 21, 2011 Report Share Posted December 21, 2011 That's rough about your calves. I am blessed with loose calves and a good Achilles but outrageously tight hamstrings so I feel your [leg] pain. Have you thought about doing yoga? Downward dog works your calves pretty damn good. Quote Link to comment
bondgirl311 Posted December 21, 2011 Author Report Share Posted December 21, 2011 That's rough about your calves. I am blessed with loose calves and a good Achilles but outrageously tight hamstrings so I feel your [leg] pain. Have you thought about doing yoga? Downward dog works your calves pretty damn good. That's a good idea. I know I just need to stretch more overall, but sometimes stretching too much just causes more pain, it's a very fine line :/ Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
positivelyrob Posted December 21, 2011 Report Share Posted December 21, 2011 That's a good idea. I know I just need to stretch more overall, but sometimes stretching too much just causes more pain, it's a very fine line :/ The problem I find is that calves are just so tough to stretch. If you do downward dug and alternate bending your knees you'll get a good stretch without too much pain. Don't try to put both feet on the floor. Then, when you want to get clever move one foot behind the other and stretch the calf. Good luck! Quote Link to comment
bondgirl311 Posted December 21, 2011 Author Report Share Posted December 21, 2011 The problem I find is that calves are just so tough to stretch. If you do downward dug and alternate bending your knees you'll get a good stretch without too much pain. Don't try to put both feet on the floor. Then, when you want to get clever move one foot behind the other and stretch the calf. Good luck! Thanks! Now I know a lot of people debate over "stretching cold" and if it really impacts your progress or not, and if getting the blood pumping first helps. I danced for years (over 12 total) and I feel that getting your heart rate up and the blood pumping to those muscles really does help you get a better stretch, though that's just my personal experience. Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
weirdquark Posted December 21, 2011 Report Share Posted December 21, 2011 Thanks! Now I know a lot of people debate over "stretching cold" and if it really impacts your progress or not, and if getting the blood pumping first helps. I danced for years (over 12 total) and I feel that getting your heart rate up and the blood pumping to those muscles really does help you get a better stretch, though that's just my personal experience. Most of what I see these days recommend doing dynamic stretching pre-workout and static stretching post-workout. Quote I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
positivelyrob Posted December 21, 2011 Report Share Posted December 21, 2011 Don't forget about the good old jumping jack. I've done jumping jacks wearing a heart rate monitor and they get you going. Quote Link to comment
bondgirl311 Posted December 21, 2011 Author Report Share Posted December 21, 2011 Most of what I see these days recommend doing dynamic stretching pre-workout and static stretching post-workout.Dynamic... as in while moving, right? Sorry, it's been a long week.Don't forget about the good old jumping jack. I've done jumping jacks wearing a heart rate monitor and they get you going. I love jumping jacks! Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
bondgirl311 Posted December 22, 2011 Author Report Share Posted December 22, 2011 *drumroll...* .... Update!I was watching tv last night and decided to get active so I did a few little things in between doing laundry, dishes, etc.Wednesday, 21 December 2011:Jumping jacks: 50x2BW Squats: 30x3 <--- I ATG'd those mofo's!Standing calf raises: 25Kneeling push-up: 1 <--- Yeah... time to work on my upper body strengthStretching: 10 min Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
jessie75 Posted December 23, 2011 Report Share Posted December 23, 2011 One of my goals in the near future is to be able to do REAL pushups. My (now) 16 year old knocks them out (She does 50 in a set of 30, 20) but I'm doing incline pushups. but I soooo wanna do real ones!! Super grats on getting your work outs in this week!! I am having issues there. Quote I am my own evil twin! ~~ Paleo Challenge! ~~ Blog ~~ Link to comment
bondgirl311 Posted December 23, 2011 Author Report Share Posted December 23, 2011 One of my goals in the near future is to be able to do REAL pushups. My (now) 16 year old knocks them out (She does 50 in a set of 30, 20) but I'm doing incline pushups. but I soooo wanna do real ones!!Super grats on getting your work outs in this week!! I am having issues there. Thanks! They're not the workouts I've been wanting to do, thats for sure, but I've been having difficulty going out to the gym, so I'm trying to do at least something.I would LOVE to be able to rock out 50 pushups. I'll definitely be working some bodyweight routines into my January challenge Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
mgrif99 Posted December 24, 2011 Report Share Posted December 24, 2011 *drumroll...* .... Update!I was watching tv last night and decided to get active so I did a few little things in between doing laundry, dishes, etc.Wednesday, 21 December 2011:Jumping jacks: 50x2BW Squats: 30x3 <--- I ATG'd those mofo's!Standing calf raises: 25Kneeling push-up: 1 <--- Yeah... time to work on my upper body strengthStretching: 10 minGood job! I find my impulsive, one-the-spot workouts can be the most rewarding. I got things done around the house AND got in a workout! Looking forward to following your progress. =) Quote ~Mel ••• Starbuck is my hero ••• 30-Day Paleo Challenge Extravaganza!! ~~ Mel's Workout Log ~~ Online Measurements ~~ Online Weight Log ~~ twitter Link to comment
Ryan Sannar Posted December 27, 2011 Report Share Posted December 27, 2011 Posting to remember to subscribe (can't do it at work). Quote Link to comment
bondgirl311 Posted December 28, 2011 Author Report Share Posted December 28, 2011 Good job! I find my impulsive, one-the-spot workouts can be the most rewarding. I got things done around the house AND got in a workout! Looking forward to following your progress. =) Thanks! The spontaneous workouts do seem to leave me feeling more satisfied. Like, "Man, I didn't even plan to kick ass, but I DID." Haha. P.S. Love the avatar. Quote The journey of a thousand miles must begin with a single step. ~ Lao Tzu The 30-Day Paleo Challenge Extravaganza!! bondgirl311's Battle Log - RAWR! My Own Personal Challenge 2012 Beach Challenge aka I don't care if it's from 1994, this is my JAM! Link to comment
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