Workout Results 3/27 -

What a fabulous day this was! We are leaving for the weekend to visit our family up in Dallas so I will be taking the weekend off. I wanted todays workout to be a big one and I can say that I gave it my all and it was a success! I rocked it on my push ups today! I am definitely feeling all of them but I was so proud of how well I did. I did a total of 150 push ups and every single one was a "boy" or military push up. I tell you I owe it all to P90X. When I started the program Jan of 08, I could not for the life of me do 2 push ups, but in P90X, the workouts for the chest are geared towards doing SO many varieties of push ups that it has really helped me. I am surprised at how fast I came back from my time off. Last week I was struggling to get back to my normal push up routines but after a few days, I am definitely back! Some sets, especially close grips, I would have to do sets of 5 at a time as opposed to incline and standard where I was stronger. Durning my last ST set I totally was out of juice and I had my post ST cardio left to do. On set 2 of my overhead shoulder press my muscle spoke to me loud and clear.

After my ST I did bike and running intervals. It was great for me to feel the burn in my quads running after being on the bike. I pushed it hard with my cardio but I was definitely drained from my ST. I fell exhausted but amazing! I left the gym with the biggest smile because I knew that I really reached, and I did all that I could to take myself another step closer towards my goals!

Hope everyone has a productive weekend and you reach all your goals. Stay strong and focused and always....REACH HIGH!!!

3/27 - Full body ST with post ST cardio.

Seated rows - 3 sets of 10 reps at 90 lbs
Body chops with DB - 3 sets of 15 with one 20 lb DB
Horizontal chops with cable - 3 sets of 15 reps for each side at 20 lbs
Prone Jackknifes with MB - 3 sets of 10 reps holding a 12 lb MB.
Crunch with MB - 3 set of 10 reps holding a 12 lb MB
Plank holds to failure - 3 reps
Single leg incline lunge - 15 reps for each leg holding one 15 lb DB
Single leg touchdown squats - 15 reps for each leg.

Push ups - 150 total
Standard - 58 reps
Step incline - 45 reps
Close grip -15 reps
Bosu ball - 32 reps

Lat pulldowns - 4 sets -
Set 1 - 20 reps at 90lbs
Set 2 - 8 reps at 105 lbs
Set 3 - 8 reps at 105 lbs
Set 4 - 10 reps at 90 lbs

One arm rows - 2 sets -
Set 1 - 10 reps for each arm with one 35 lb DB
Set 2 - 10 reps for each arm with one 30 lb DB

Prone lateral flys - 3 sets
Set 1 - 15 reps with 7.5 lb DBs
Set 2 - 12 reps with 7.5 lb DBs
Set 3 - 12 reps with 7.5 lb DBs

Single arm front raise - 3 sets -
Set 1 - 10 reps for each arm with one 15 lb DB
Set 2 - 15 reps for each arm with one 12.5 lb DB
Set 3 - 10 reps for each arm with one 12.5 lb DB

BB curls - 3 sets of 21's with a 30 lb BB

Alternating Bicep curls - 3 sets -
Set 1 - 10 reps for each arm with 25 lb DBs
Set 2 - 10 reps for each arm with 17.5 lb DBs
Set 3 - 10 reps for each arm with 25 lb DBs

Runner curls - 3 sets -
Set 1 - 20 reps for each arm with 10 lb DBs
Set 2 - 15 reps for each arm with 15 lb DBs
Set 3 - 25 reps for each arm with 10 lb DBs

Tricep pulldowns - 4 sets
Set 1 and 2 - 10 reps at 50 lbs
Set 3 - 10 reps at 40 lbs
Set 4 - 15 reps at 40 lbs

Single arm lateral raise - 3 sets -
Set 1 -15 reps for each arm with one 15 lb DB
Set 2 - 15 reps for each arm with one 12.5 lb DB

Single arm tricep pulldown - 3 sets -
Set 1 - 20 reps for each arm at 40 lbs
Set 2 - 12 reps for each arm at 40 lbs
Set 3 - 7 reps for each arim at 50 lbs

Seated shoulder press - 2 sets -
Set 1 - 10 reps at 50 lbs
Set 2 - 6 reps at 40 lbs

Post ST cardio - Bike - 6 miles / Run - 2 miles

11 mins on bike - 3 miles
10 min run on tread - 1 mile
11.38 mins on bike - 3 miles
10 min run on tread - 1 mile

Total time - 165 mins
Calories burned - 1,606
AHR - 141 MHR -186
Calories consumed - 1,132*** Does not include dinner as we are leaving for our trip to Dallas. Will log and post dinner later tonight.

Weekly totals -
Time - 358 mins
Calories burned - 3,672
Pushups - 240 reps

Workout Results 3/26 -

Greetings all! Before I post the results of my day, I wanted to say a BIG thank you to everyone for your support! I am sorry that I have not had time to reply to each of your comments. I am looking forward to getting to know each of you and exploring your blogs as well. Thanks again for taking the time to bless me and to encourage me to keep reaching towards my dreams!!!

I had a wonderful run this morning and I am now off to the vet as my dogs eye is not doing well. I think some of his stitches came out, I am not sure what the vet will say, but I hope he will be ok. I have once again pre-logged my meals for the rest of the day so that I can accomplish all I need to do today and stay on track! I made some yummy pinto beans with grilled chicken breast and stone ground jalapeno cornbread for dinner!!

Reach high today!!

3/26 - 55 min run/ walk with cool down and stretch
Total time - 63 mins
Calories burned - 754
Calories consumed - 1,789

Workout Results 3/25 -

I had a wonderful ST workout today with some cross training on the bike. My dog Piper is doing well, just resting and trying to recover. We have to go back to the doctor next week for them to check on his eye, so hopefully all will be ok. In terms of my day, I have done well with my meals and so on. I have pre-logged my meals for the rest of the day as I have much to do here at the house and will not be online much today.

Make it a great day!

ST Full body with cross training -

Lat pulldown - 4 sets of 10 reps at 85 lbs

One arm rows - 4 sets of 10 reps for each arm with a 30 lb DB.

Tricep pulldowns - 3 sets of 10 reps at 55 lbs

BB Bicep curls - 3 sets of 21's with a 25 lb BB

Alternating Bicep curls - 4 sets of alternating weights and reps -
Set 1 - 40 reps with 17.5 lb DBs
Set 2 - 16 reps with 27.5 lb DBs
Set 3 - 30 reps with 17.5 lb DBs
Set 4 - 16 reps with 25 lb DBs

Overhead shoulder press - 4 sets -
Set 1 - 10 reps at 30 lbs
Set 2, 3 and 4 - 10 reps at 50 lbs

Push ups - 90 reps total -
Standard - 50 reps
Close grip - 20 reps
Diamond - 20 reps

Cardio - Total time 32 mins
10 min warm up- elliptical and tread
22 mins on bike, hill and sprint intervals

Total time - 93 mins
AHR - 140/73% MHR - 181/94%
Calories burned - 892
Calories consumed - 1,796

Still working hard, just busy...

I am here! Sorry that my posts have been off lately. I am doing well this week, we just have allot going on. My dog had surgery on his eye today to remove a cyst on his eyelid. Bless his heart, he is so out of it tonight. In addition to this we have been in the yard everyday until sundown working on getting our gardens ready before the rain and storms set for this week. So I have been active, very active and my eating has been good, but I am finding it hard to be online as much as before. Today was great, I ran outside after working in the garden. I pushed it hard and my knee felt good, no pain.

I will try and get back to posting my detailed fitness logs asap, but for now just know that I am doing great, staying strong and being VERY active in every way!

3/24 - Run outside with sprint intervals with walking warm up/sprint recovery/cool down
Time - 37 mins
Calories burned - 414
Calories consumed - 1,600

Work hard, Reach high!

Oh my, Jen needs a rest day...

My legs are really feeling Wednesday's workout. Those touchdown single leg squats worked my glutes BIG TIME! Thanks to Cathe and STS for showing me those! I decided to take the day off and just work in my garden. I will replace my run for today with a run outside tomorrow, but I need today to recover. I feel amazing though! I am super proud that I pushed it hard and accomplished all my goals. In 4 days I worked out for 418 minutes and I burned 4,539 calories! In addition to that I logged my meals and was able to stay on track with all my meals. In summary, I am very pleased with my first week back working out since our move to the US. One week at a time, I will reach my goals for 2009!

Now, my focus must shift to next week and what goals I want to accomplish. Below is my workout schedule for 3/21- 3/28 -

Goals for the week -
1. Burn 5,000 calories
2. Drink 1 gallon of water each day
3. Take supplements each day
4. Complete 300 push ups for the week

Saturday 3/21 - 45 min run/walk
Sunday 3/22 - Day off
Monday 3/23 - AM run 20 mins. ST full body with 45 mins of cardio.
Tuesday 3/24 - AM run 20 mins. PM run 20 mins.
Wednesday 3/25 - AM run 20 mins. ST full body with 45 mins of cardio.
Thursday 3/26 - Day off
Friday 3/27 - AM run 20 mins. ST full body with 45 mins of cardio.
Saturday - 3/28 - 45 min run/walk

Workout Results 3/19 -

My legs where super sore today so I took it easy with my leg work. I still had another killer workout and I feel wonderful!

Total time - 100 mins
Calories burned - 1,024
AHR - 145/76% MHR - 191/99%
Calories consumed - 1,683

Cardio - 30 mins on the elliptical and 30mins on the tread (10 mins walking and 20 mins running, high speed 7.0 mph).

ST - Core and Legs -
Wall squats with balance ball - 2 sets of 15 reps holding 15 lb DBs
Sumo wall squats with balance ball - 2 sets of 15 reps holding 15 lb DBs
Calf raises - 4 sets of 15 reps
Reverse superman to crunch with a 12 lb medicine ball - 3 sets of 15 reps
Suitcase crunch holding one 15 lb DB - 3 sets of 15 reps
Oblique crunches holding a 12 lb medicine ball - 3 sets of 20 reps
Inchworm planks - 20 reps
Walking planks - 20 reps
Cross body mountain climbers - 20 reps
Grasshoppers/scissors - 20 reps

Workout Results 3/18 -

WOW, I am tired! I am posting early today as I have yard work to do and will not be online very much later on tonight. I had a fabulous workout this morning. I definitely pushed it! It has been awhile since I have done pushups so it was a bit hard to get back into the groove but I did not modify them by going to my knees, but rather I just lowered my numbers. I kept my form strong and that is what is most important. My lifting went well but I started to bonk ( is that a word?) towards the end and I could tell that it was time to stop! My muscles are zapped but I feel amazing!

I have pre-logged my dinner for tonight, a salad with grilled chicken. I am off to work in my yard, lifting stone and raking leaves.....fun stuff after a hard workout! Tomorrows workout is cross training with core and legs.

Work hard, reach high!

Total time - 135.27 mins
Calories burned - 1,360
AHR - 143/74% MHR - 198/103% (HRM spiked for a second, then went back to HR of 158, MHR not accurate as a result)
Calories consumed - 1,883

Cardio - 10 mins on the elliptical and 5 running intervals sets on the tread of 5 mins each in between lifting. High speed - 7.3 mph

Chest -

Standard push ups - 3 sets of 10 reps
Incline push ups - 3 sets of 5 reps
Bosu ball push ups - 4 sets of 5 reps
Close grip push ups - 3 sets of 5 reps
DB flys - 3 sets of 10 reps with 15 lb DBs
DB chest press - 3 sets -
Set 1 - 15 reps with 25 lb DBs
Set 2 -10 reps with 20 lb DBs
Set 3 - 8 reps with 20 lb DBs

Back -

Scapular retractions with resistance bands - 3 sets of 10 reps
Incline reverse flys - 3 sets of 10 reps with 5 lb DBs
DB one arm rows - 3 sets of 10 reps for each arm with one 30 lb DB.
Seated rows - 3 sets of 20 reps at 75 lbs
BB pullovers - 2 sets -
Set 1 - 15 reps with 20 lb BB
Set 2 - 15 reps with 30 lb BB
Wide grip lat pulldowns - 4 sets -
Set 1 and 3 - 20 reps at 60 lbs
Sets 2 and 4 - 10 reps at 90 lbs

Biceps -

Alternating bicep curls - 2 sets of 20 reps with 22.5 lb DBs
Two arm hammer curls - 4 sets of 10 reps with 15 lb DBs
BB curls - 4 sets -
Set 1 - 8 reps with 45 lb BB
Set 2 - 20 reps with 20 lb BB
Set 3 - 15 reps with 30 lb BB
Set 4 - 15 reps with 30 lb BB

Triceps -

Laying down tricep extensions - 2 sets of 10 reps with 15 lb DBs
Two arm Overhead tricep extensions - 3 sets -
Set 1 - 15 reps at 60 lbs
Set 2 - 12 reps at 60 lbs
Set 3 - 15 reps at 60 lbs
Tricep pulldowns - 3 sets -
Set 1 - 15 reps at 40 lbs
Set 2 and 3 - 8 reps at 40 lbs
Bench dips - 3 sets
Set 1 - 10 reps
Set 2 - 15 reps
Set 3 - 10 reps

Shoulders -

Seated shoulder press - 2 sets of 10 reps with 15 lb DBs
Front/side raise combo - 2 sets -
Set 1 - 20 reps with 10 lb DBs
Set 2 - 15 reps with 10 lb DBs
Overhead wood chops - 3 sets of 15 reps with 12 lb medicine ball.

Workout Results 3/17 -

Another great workout..cardio, core, legs and all goals reached!

5 min warm up on the elliptical
Touchdown one legged squats - 3 sets of 10 reps for each leg
One legged elevated lunges holding a 15 lb DB - 2 sets - 15 reps for each leg. Set 2 - 12 reps for each leg
Stability ball squats on wall - 3 sets of 15 reps
DB Squats with 15 lb DBs - 3 sets of 15 reps
Plank holds to failure - 4 reps
Walking planks - 16 reps
Medicine ball oblique crunch/side to side - 3 sets of 30 reps holding a 10 lb medicine ball.
Crunch to overhead raise with medicine ball - 3 sets of 15 pres holding a 10 lb medicine ball.
Suitcase crunch holding one 15 lb DB - 3 sets of 15 reps

40 min cardio - 15 mins tread, 15 mins bike and 10 mins on the elliptical followed by a 3 min cool down.

Total time - 93 mins
Calories burned - 1,027
AHR - 151/79% MHR - 185/96%
Calories consumed - 1,791

Tomorrow is 45 mins of cardio and full body ST! Dont forget to drink your water! Reach high!

Workout Results 3/16 -

Todays workout was just what I needed. I pushed it hard, I lifted well and found myself back in my rhythm again! I need to get a small book so that I can write out my workouts as I did back in Russia. I did full body ST today, mostly DBs with the exception of lat pulldowns. My run was strong and my knee felt surprisingly great! Tomorrow is cross training, 45 mins of cardio on the tread, bike and elliptical with core work. I am looking forward to another successful day of working hard and reaching all my daily goals!

45 mins of cardio - 5 mins on elliptical and 40 mins on the tread along with ST.

Total time - 90 mins
Calories burned - 1,128
AHR - 162/84% MHR - 198/103%
Calories consumed - 1,742

Back to blogging...

Our move has gone extremely well and we are loving being in our new home! We are slowly getting organized and will soon be setting up our gym here at the house. In the mean time I have been using my new gym, which is just 5 minutes from my house. As I have been running inside for so long back in Russia, I am looking forward to taking my runs outside. It is important that during this busy time I set goals and stay on track with my plan for the year. I have races to run ahead of me and I cannot loose sight of where I want 2009 to take me.

My goals for this week are simple. I want to get back to posting again my calories consumed, calories burned and my overall report from the day.

Workout schedule for the week -

Monday, Wednesday, Friday - 45 mins of cardio and ST Full body
Tuesday, Thursday - 45 mins of cardio and core training
Saturday, Sunday - Off

Make it a great week! Work hard, reach high!