Wednesday, May 06, 2009

Workout Results 5/6-

Today was interesting. I was tired and could not get going with my workouts and yet I feel so accomplished! My first workout was at the gym and I decided to try doing some hill intervals on the bike to prepare for my triathlon which consist of a hilly 15.2 mile ride. Now while a stationary bike is different than riding on the road I can tell you that the intervals of hills really gave me a challenge! My thighs where burning away! I finished my workout, came home and refueled to get another ride in, this time on the road. I had to reach down deep and push it as my legs where so sore from my previous ride, the heat once again got to me as I was biking at 2:30 in the afternoon. I could feel the heat coming off the pavement and the air that was hitting me was hot, despite all of this, I did well.

On a side note, I am very pleased with my results from this month so far. My body is changing and I have never felt better! Yes, there are times I feel right now, but it is a feeling that I cannot put into words, I feel strong, proud and fulfilled. I was going through a few of my old blogs from last year and it is motivating to see how far I am come. A woman at the gym said to me today that every time she sees me I have a smile on my face. To me, that was the ultimate compliment! That is how I want to be remembered by those who know me. I want to continue to enjoy this journey and through every difficult moment always keep a smile on my face! Today, May 6, 2009 will only pass me by once, and I am proud of how I lived this wonderful, beautiful day!

Keep reaching and pressing on! One moment at a time....

Totals for the day -
Time - 161 mins
Calories burned - 1,439
Calories consumed - 2,282

Workout 1 - ST with 6 mile bike - hill repeats and 1.5 mile run intervals between sets.

Alternating Bicep curls and runner curls combo - 6 Alternating sets -
Set 1 - Bicep curls - 16 reps with 30 lb DBs
Set 2 - Runners curls - 30 reps with 15 lb DBs
Set 3 - Bicep curls - 16 reps with 30 lb DBs
Set 4 - Runners curls - 30 reps with 15 lb DBs
Set 5 - Bicep curls - 16 reps with 30 lb DBs
Set 6 - Runners curls - 30 reps with 15 lb DBs

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

DB Squat to Press - 3 sets of 10 reps with 17.5 lb DBs

BB rows - 3 sets of 15 reps with a 60 lb BB

Reverse flys - ( lateral/overhead/lateral position equals 1 rep) - 3 sets of 10 reps with 5 lb DBs

Lat pulldowns - 3 sets -
Set 1 - 8 reps at 135
Set 2 - 7 reps at 135
Set 3 - 8 reps at 120

Close grip pulldowns - 3 sets of 10 reps at 90 lbs

Seated rows - 8 reps at 135

Woodchoppers - 20 reps with 12 lb MB

Bosu ball Push ups - 20 reps

Push ups - 20 reps

Touch down single leg squats - 3 sets of 10 reps for each leg

Alternating front raise - 3 sets of 30 reps with 15 lb DBs

Bent over lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB

Tricep kickbacks - 3 sets of 10 reps for each arm with one 17.5 lb DB

Standing Lateral/front/lateral raise combo - 3 sets of 10 reps with 10 lb DBs

Cardio - 4 x .25 mile intervals between lifting sets -
.25 mile - 2:33 mins
.25 mile - 2:13 mins
.25 mile - 2:21 mins
.25 mile - 2:29 mins

Post ST bike ride and run -
Bike - 6 miles of hill repeats - 20:38 mins
Run - .5 mile 4:50 mins

Time - 119 mins
Calories burned - 1,014

Workout 2 - 10 mile bike ride - mostly flat course.
Time - 42 mins includes a light cool down ride - 10 mile time - 38.02 mins/ Avg speed - 15.8 mph, Max speed - 23.1 mph
Calories burned - 425

Weekly totals - MTW
Time - 439 mins
Calories burned - 4,368


Ida said...

I am totally blown away by your workout schedule. I truly wish I could do 1/2 of what you do, but I am just too lazy to get up and do it! Good luck on your triathlon.

Krissa said...

You are very strong! You curl 30 lb DB's? So 50 lbs total? I suck at anything to do with my bis cause I do not train those much. I was doing Turbulence Training workouts for so long that I quit bis and tris all together. Instead I did back and chest which really gets those anyway.

You should post some pics!!! With as much as you are lifting/exercising, your body must be changing a lot and you must have quite a bit of muscle!!! PICS PICS PICS! :)


Jen's Journey said...

Thanks guys SO much!