WOTD April 24
Overall a decently satisfying workout
20 min light steady-state cardio on the bike, and a few minutes of jogging. 1 hr Pilates class.
Oh, lord, I wish I had never stopped doing Pilates. I used to be actually decent at this but last night was PAINFUL and I had to take so many breaks. Sooo bad. I am gonna make a point of doing more POP Pilates vids at home during the week (at least twice) and go to this class every week. I’ll be kicking a lot more ass at this by the beginning of summer
WOTD April 23 (aka owwww)
So in light of my screaming sore obliques from my inverse dippers and my twingy hamstrings (deadlifts are always such killers for me), I am taking today off (but I still did my booty call this morning). I’m just shifting my weekly sched around so I’ll do today’s workout on Wednesday, and I did Wed’s break today. Tomorrow is still on track for Pilates and TIU.
Screamy muscles are the good/bad of trying out new exercises, so I’m choosing to be positive about this instead of feeling bad that I can’t get my full workout in today. Just more that I can handle on Wednesday for my kickass core and arms circuit, right?
PS: I spent some time yesterday rounding up some workout video links, which are published on the Workout Index page on my blog. LOTS more links coming soon, but this gets it off to a good start!
WOTD April 22
5 min cardio warmup
Strength: Leg and Butt Workout
Leg Press 3x12 @ 255 lbs
Butt blaster 3x10 @ 110 lbs (did these all one leg then the other, no alternating)
Barbell Romanian deadlift 3x15 @ 35 lbs
Cable kickback 3x12 @ 35, 40, 40 lbs
Hamstring curl 3x12 @ 70 lbs
Leg Abductor 3x12 @ 170, then 3 drop sets
Cardio: 30 minutes on bike. 9 miles in around 30:30.
It’s really funny that this pace is faster than my first 6-mile spring pace because A. this workout was longer B. I was working at an RPE of like 7 and C. I did this after weights, but I was doing the old time trial when my legs were fresh.
WOTD April 21
Upper body and Core supersets (3 sets)
- bicep curls @ 12.5 lbs
- skullcrushers @ 12.5 lbs
- jump squats (to keep hr up)
- back hyperextensions
- reverse oblique dippers on extension machine
- tricep pushdown
- pallof press
- cable row
- posterior deltoid fly
Cardio: 15 minutes of HIIT, 10 minutes light steady-state to cool down
WOTD April 18
Super super satisfying workout today. This morning I woke up early to do the new Tone it Up “Under the Sea” workout, which was an awesome way to start the day, and then went to the gym for a quick workout tonight. Like, super quick, in and out in an hour.
I totally killed it though. I decided to do my 6-mile bike sprint and I wasn’t really epecting that much improvement because I have been focussing more on strength training than cardio for the past couple weeks (I do cardio too, but not as much) so I was honestly just hoping to match my old time of 19:52, especially since I was feeling pretty weak and shitty after the first mile.
Welllllll I finished in 18:32 and powered through my last lap going at 30 miles per hour! My leg muscles were actually failing as I crossed the imaginary finish line.
I am definitely extremely happy with myself for toughing it out. I didn’t keep track of my splits too carefully, but I am pretty sure I was on track for a pace of like 19:30 after the first 3 miles, so I really pushed at the end.
Yay, exercise high!
WOTD April 16
BFast: 1 pc. toast with PB and Banana
Snack 1: 1/2 cup homemade glonola
Lunch: Steamed broccoli+sauteed shrimp with coconut and lime juice, a plum
Snack 2: Cacao smoothie — strawberry, banana, cacao nibs, chocolate almond milk, chia, 1 tsp PB
Dinner/Pre-Workou: 1 pc. toast with PB &Banana
Strength: Brief arm circuit with skulcrushers, bicep curls, bent over rows, posterior and lateral shoulder raises
Cardio: 40 min — 3 min high intensity, 2 min medium intensity, repeat 8x
30 min bike ride
WOTD April 10
Bfast: Scrambled eggs with a zucchini and a tsp. of pesto
Lunch: Toast w low-fat cheese, strawberries
Snack: Strawberry banana chia PB smoothie
Dinner: Cottage cheese, strawberries, whole wheat toast
Workout: Arms and Back
Skullcrusher 3x12 @ 12.5 lbs
Lateral shoulder raise 3x12 @ 8 lbs
Posterior shoulder raise 3x12 @ 5 lbs
Bicep curl 3x12 @ 12.5 lbs
Bent-over Row 3x12 @ 20 lbs
Wide grip lat pulldown 3x6 @ 70 lbs
Hyperextension 3x12 @ 110 lbs
Shoulder blade squeeze 3x12 @ 12.5 lbs each hand
WOTD April 9
Bfast: Oatmeal with chia, strawberries, raspberries and yogurt
Lunch: Baby romaine with blackberry, blueberries, walnuts and a blueberry vinaigrette. 1 pc homemade toast, 1 mini-blondie
Snack: Another mini-blondie
Dinner: Cottage cheese and strawberries
Workout: Legs and Butt day
5 min warmup
Leg extension 2x12 @ 70 lbs
Leg Press 3x12 @ 225 lbs
Glute Press 3x12 @ 90, 90, 110 — need to go up to 110
Smith press squat 3x5 @ 70 lbs — I hate this machine for squatting
Leg curl 3x12 @ 70 lbs
Thigh abduction 3x12 @ 170 lbs
Dumbbell step up 1x10 @ 20 lbs — this was making my shin splints act up so I cut it short
Dumbbell deadlift 3x12 @ 20 lbs — need to go way up in weight
Then 15 min on the bike because I ran out of time. I wanted to do 30.
WOTD April 7
Yeah so I am not tracking calories over Easter because I don’t know how stuff was prepared, it’s only my best guess, and it’s freakin Easter and I’m just not worried about two big meals messing up my progress.
Today was laid back and I just went for a 3-mile hike with my dog, basically just enjoying my weekend. I am a little bit sore (in my calves since I’m not used to seated calf raises) so I am fine with having a laid back day today.
WOTD April 6
Bfast: scrambled eggs with leftover steamed broccoli, coffee — maybe 300 cals
Snack: 1 pc toast — 150 cals
Dinner: 2 pc toast with PB, 1 mini cupcake — 450 cals
Total: 900ish…… bad bad bad. I am also like totally out of groceries right now and everything was closed so I couldn’t get more, so it was just toast left in my kitchen today. I’ll surely be starving tomorrow, but at least after getting groceries I can make some decent food.
25 min cardio (medium intensity, nothing too crazy)
Lateral shoulder raise 3x15 @ 5 lbs (someone was using the 8lbs and I was impatient ha)
Posterior shoulder raise 3x10 @ 5 lbs
Skullcrusher 3x10-12 @ 12.5 lbs
Chest press 4x12 @ 12.5 lbs
Glute press 3x10 @ 90 lbs (+10 pulses at the end of the third set)
Leg Press 3x12 @ 225 lbs
Hamstring Curl 3x12 @ 70 lbs
Leg Extensions 2x12 @ 60 lbs
Seated Thigh Abduction 3x12 @ 170 lbs (+10 pulses on last set)
Seated calf raise 3x10 @ 70 lbs
My Spin Me tank I bough yesterday definitely stood up to this workout, I am really happy. And feeling motivated to kill it at the gym this week!