Friday, April 24, 2009

Workout Results 4/24-

Not my best workout by far, I was just out of it today for some reason. My strength was just not there and my shin was hurting really bad on my run. I pressed on, but I have to admit I was really happy when my workout was over. Usually I feel as if I could go more but not today. I am icing my shin now so I am hoping it will feel better later today so that I can run tomorrow.

Yesterday I did not workout because I was at the doctors office getting some test done for my knee and shin. I had an MRI and a bone scan. On Tuesday they took some x-rays as well so hopefully we can find out why my knee and shin are causing me such pain. I am also taking a anti-inflammatory that she gave me a prescription for to help with the swelling of my knee. Regardless of the outcome, I am not giving up. You can always adjust your training and if I continue to keep my diet clean, I see no reason why I cannot continue to see results. I may have to lower my mileage and do some cross training but we will have to wait and see. It may just be a case of over training, who knows. I am staying positive though as I feel so blessed to be out there doing my very best! So despite the fact that today was a hard day, I am proud once again that I got out there and gave it my all. One day at a time......

Keep reaching! Have a blessed weekend.

4/24 - ST with cross training cardio -

Time - 109.31 mins
Calories burned - 848
Calories consumed - 1,662 ( Pre-logged meals for the rest of the day)

Standing straight arm lat pull downs ( very slight bend of elbows) - 3 sets of 20 reps at 40 lbs

Wide grip lat pull downs - 3 sets -
Set 1 - 10 reps at 105 lbs
Set 2 - 12 reps at 120 lbs
Set 3 - 10 reps at 120 lbs

Seated rows - 2 sets -
Set 1 - 15 reps at 120 lbs
Set 2 - 12 reps at 120 lbs

Single arm bent over reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB

Two arm bicep curls to shoulder press - 6 sets of 10 reps with 15 lb DBs

Two arm hammer curls on balance ball - 3 sets of 20 reps with 15 lb DBs

Leaning front raise on balance ball - 3 sets of 15 reps for each arm with a 10 lb DB

Leaning lateral raise on balance ball - 3 sets -
Set 1 - 10 reps for each arm with a 15 lb DB
Set 2 and 3 - 10 reps for each arm with a 10 lb DB

Reverse fly to overhead raise ("T" position to "I" position) on balance ball - 3 sets of 10 reps with 5 lb DBs

Incline DB chest press - 3 sets
Set 1 - 20 reps with 25 lb DBs
Set 2 - 15 reps with 25 lb DBs
Set 3 - 10 reps with 25 lb DBs

DB flys on balance ball - 3 sets of 10 reps with 15 lb DBs

Overhead pull to crunch on balance ball with one 15 lb DB - 3 sets of 15 reps

Weighted crunch on balance ball with one 15 lb DB - 3 sets of 15 reps

Post ST cross training cardio - 42 mins
32 mins on tread - 5.5 mins walking and 26.5 mins of running.
10 mins on arc trainer

Weekly totals - 4 days
TIme - 573 mins
Calories burned - 5,660

3 comments:

Becca's Dirt said...

Sounds like to me you are really pushing yourself. You work hard at your workouts and runs. Give yourself a break. A bad day comes just before a good day.

Take care of the knee. I understand your wanting to work through it. My experience from working through the pain - I cannot do any racewalking but I can walk for exercise. Hope you have a good weekend.

MAJL said...

I had a knee injury and had to take some time off from any high impact activities and wear a knee brace. It really felt like it was ruining my fitness journey, but in some ways it made me stronger. Doing yoga, pilates, and training on the ARC trainer at the gym really helped and got me to reach other goals. Stay positive!

Jen's Journey said...

Thank you both!

I hope that after a weekend of rest...well, working in the yard, that maybe my knee and shin will be ready for another week. If not, then it is back to the bike and the pool for next week! Regardless, I will be moving and burning calories and that is what matters most!

Thanks again for your support!!!

jen