Cardio: 25 mins elliptical
Body weight rope squats: 3 x 15
Bench press (machine): 3 x 12 @ 45 lbs
Cable rows: 2 x 12, 1 x 15 @ …. crap, I don’t remember, 70 lbs or 90 lbs
Crunches: 2 x 15, 1 x 20 @ 100 lbs
Mini-squats w/ball toss: 3 x 10 @ 4 lbs
Plank: 1 x 62 seconds
Aprx. calorie burn: 694 cals
My legs are dying. 45 deep squats then 30 more (mini ones?). Amy’s a little sadistic me thinks.
BUT she did tell me my shoulders look really nice, normally I wear shirts with sleeves. She was impressed. Holler.
I also upped my weight on EVERYTHING I did today. That made me the happiest!
Next week, which is a month into my for reals work outs, I’m taking my measurements again and Amy will do my body fat. I’m excited to see the results.
ex-ED’s kicked in a little this morning when I saw a 0.9 lbs gain on the scale. But it was only a 0.5 lbs gain at my gym….sooooooo.
Nomnom protein shake.
Gah. I PWNed this work out.
Even an old guy (ok, not old….mid-to-late 40s) at the gym came up next to me when I was packing up, nudged me and said “I saw you working hard, good job.”
Thanks old guy! That’s not creepy sounding at all…..
Cardio: 25 mins elliptical
Rope squats: 3 x 10
Shoulder press: 3 x 15 @ 10 lbs.
Ass. pull ups: 3 x 12 @ 165 lbs.
Ass. tricep dips: 3 x 12 @ 165 lbs.
Russian twists: 3 x 10 (1 x left, 1 x right, 1 x both)
Sit ups (straight arms w/6 lbs ball): 2 x 15, 1 x 10
Aprx. calorie burn: -682 cals
Blurry picture is blurry. Thank you shaky workout hand.
I was still shaking like 15 mins later (protein shake helped). It was nice. AND AND AND I did 12 (granted assisted) pull ups IN. A. ROW!!!!
When I started I could barely do 5! HOLLER! NSV!
18 mins playing Just Dance on the wii.
MFP says 119 calories burned. Sweatiness factor says a bajillion calories burned. (Thank you MC Hammer! :-D )
Plus I got my dad laughing.
Which is priceless :)
Everyone should dance for 15 minutes today.
P.S. Yes. That is sweat dripping down my neck.
Sweaty. So. Very. Sweaty.
Upside I got told by the front desk manager that I look like I’ve lost weight:
Me: In my life?
Him: hahah no since I met you!
Me: Well thank you!
Cardio: 5 min warm up recumbent bike, 25 mins elliptical
Lat pull downs: 3 x 10 @ 60 lbs (need to up this weight)
Incline push ups: 3 x 10
Band work: 3 x 10
Lower ab leg lifts: 3 x 10
Leg press: 3 x 10 @ 60 lbs (keep low for knee, but going to up next time)
Calf raises: 3 x 10 @ 60 lbs (see above)
Ball crunches: 1 x 15
Ball oblique crunches: 2 x 10 (each side)
MFP aprx. burn: 822 calories
Too bad you guys can’t see my awesome WWF bright pink panda shirt. It rocks.
Yoga later. EXERCISE ALL THINGS!!!
(P.S GAH! I HAVE A JAWLINE!)
Yoga was hard. (me exhaling haha) I have now kicked my own ass twice today.
It’s funny, afterwards husband asked me why I kicked his ass if I loved him.
See. People who haven’t done yoga tend to think it’s just this stretchy, hippie thing. But when you’re in a pose and holding it for 6 to 8 breaths, let’s say each breath is 5 to 10 seconds, that starts to get real intense.
And that’s how I do yoga. For me, I find holding poses for longer periods of time much more rewarding then flying through poses.
This is what I did today. (this is my own routine)
3 min meditation breathing
2 happy baby poses (hold for 6-8 deep breaths each)
2 tree poses (1 on each foot, hold each for 6-8 deep breaths)
2 warrior I —> warrior II —> a forward bend with fingers intertwined series (1 left foot forward, 1 right foot forward; hold each pose in the series for 6-8 deep breaths)
1 sun salutation: mountain —> slight wood chopper —> swan dive down, bend knees, right foot back into a lunge —> left foot back to plank —> push into cobra —> curl toes under and push up into downward dog —> push down into cobra —> curl toes under into plank —> right foot forward into lunge —> left foot forward and slowly roll up, head last —> arms over head —> mountain (hold each pose for 3-4 deep breaths and move on exhales only)
3 boat poses (kept knees bent, but held for 6 breaths each)
It was so hard. And I got so sweaty but I feel flipping fantastic!
Aprx. burn 124 calories says MFP, which is bologna.
There’s a sign up at my gym that says “If you still look cute after your workout you didn’t train hard enough.”
(forehead only sweat bead free cause I had JUST wiped it off)
Today’s workout in which Amy was out of town and I kicked my own ass.
Cardio: 10 minutes recumbent bike (light effort), 5 minutes rowing, 20 minutes elliptical
Box steps: 3 x 15
Mountain climbers: 3 x 10 (1 set = 10 on both legs)
Ball slams: 3 x 12 @ 20 lbs
Overhead press: 3 x 12 @ 10 lbs
Back extensions: 2 x 15 (orrrrr 1 x 15, 1 x 10, 1 x 5)
Calorie burn re: MFP: 748 calories
Normal post workout protein shake. I’m gonna go take a shower now.
Am. So. Salty.
I die. (OH Rachel Zoe how I miss thee)
This workout killed. Arms? Dying? Check. Legs? Dying? Check.Core? Dying? Check.
Cardio: 25 mins elliptical (I went a mile this time! slowest. mile. ever.)
Assisted (rope) squats: 3 x 10
Shoulder press: 3 x 15 @ 10 lbs
Assisted pull ups: 3 x 12 (@ ? lbs)
Assisted tricep dips: 3 x 12 (@ ? lbs)
Russian twists: 3 x 10 (1 x left leg, 1 x right leg, 1 x both legs)
Back extensions: 2 x 10 (orrrr 4 x 5)
Aprx. burn: 463 calories
Regular post workout protein shake. Exhausted Sarah is exhausted.
Can’t wait for yoga this afternoon though, need. to. stretch. muscles.
Holy Exhausting Workout Batman! CAN YOU SEE THE SWEAT BEADS?!
First day back since even flu/cold took over my body. It felt GREAT to workout again!
Cardio: 20 mins elliptical (I also walked for 20 mins with dad this morning)
Leg press: 3 x 12 @ 60 lbs (keeping the weight low for my knee)
Calf raises: 3 x 12 @ 60 lbs
Leg lifts (low abs): 3 x 12
Lat pull down: 1 x 12 @ 50 lbs, 2 x 10 @ 60 lbs
Incline push ups: 3 x 10
Band (I don’t know what you call it, but you pull back): 3 x 10
Ball crunches: 1 x 20
Ball oblique crunches: 2 x 10 (each side)
Aprx. 398 calorie burn (+ ~110 calorie burn from walk)
Post workout protein shake: 1 scoop Jillian Michaels all natural chocolate protein powder, 1 tbsp chocolate P2B, 1 tbsp chia seeds, 1 cup unsweetened almond milk (aprx. 230 calories)
Yesterday was….oh boy…. ridiculous.
First, I went for a walk with dad, then almost immediately went to the gym and had a crazy hard work out. (hamstrings dying today) And I managed to tweak my back during the shoulder press….I managed to do a few hours work somewhere in here too….And I come home to the news that our fridge is, in fact, dead. And that they do not, in fact, have the money to get a new one. So then I spent… I dunno at least an hour emptying our freezer & fridge out into coolers and (thankfully) the mini fridge they had in storage. Then I made dinner. Then slept.
But I am staying on track with tracking all fitness and nutrition in my SOWN “diary.” love it.
Ok. Enough complaining.
Here is my WOD from yesterday:
Cardio: 20 mins elliptical
Strength: 3 x brisk walks around building with 2 8kg kettle bells, 3 x 10 @ 8kg (per leg) one leg dead lifts; 1 x 10 @ 8kg squats; (with barbell —>) 1 x 10 @ 30 lbs bicep curls, 2 x 10 @ 20 lbs bicep curls; 3 x 10 @ 20 lbs shoulder press; 2 x 12 sit ups, 1 x 15 sit ups (with weighted ball held up in front of me)
Pictured is me after today’s morning walk (smile is misleading haha). Had a breakdown a couple of days ago because my dad seems to slowly be getting worse. But I won’t be concentrating on that.
Life’s kinda hard right now. But I’d rather bury it for now. Not exactly healthy, but I have to do something to keep myself moving forward.
This is my summer project.
Hand tracking my work outs, nutrition and progress over the summer.
I’m excited. I’ve already lost 1/4 inch off my waist in the 2 weeks since I started with Amy.
Today was workout 1 of 36 with her.
20 mins elliptical
Step ups, knee up: 2 x 15, 1 x 10 per leg
Mountain climbers: 3 x 5 per leg
Ball slams: 3 x 12 @ 20 lbs.
(done as a circuit)
Shoulder press: 3 x 12 @ 10 lbs.
Crunches: 1 x 15 @ 65 lbs.; 1 x 15 @ 90 lbs.
T.O.M plus a core killing work out certainly made me want to puke.
It was a great work out. And followed by a protein shake. Happy memorial day :)
Post (Amy) Work out Sarah is exhausted. Thank goodness I have phenomenal breathing or I would not be able to move my arms or shoulders at. all.
I’m seriously trying to remember my work out.
20 minutes rocking the elliptical (push myself to do a 78-81 RPM for a minute every 90 seconds)
lat pull down: 50 lbs I believe; 1 x 12, 1 x 13 (cause I can’t count), 1 x 15, upped weight: 1 x 10
incline push ups 3 x 12
seated rows: 3 x 10 (weight…..30 lbs?)
planks: 1 x 40 sec, 1 x 45 sec, 1 x 52 sec
shoulder press: 10 lbs whawhaaaa; 3 x 12
I’m pooped. Now for the rest of my day! Lunch with a friend, yoga, dinner with a friend and obtaining cat checking-up-on details.
Oh. And my protein shake is 1 cup unsweetened almond milk, 1 tbsp chia seeds, 1 tbsp P2B, 1 scoop jillian michaels protein powder (Aprx. Calories: 223; Protein: 22g; Carbs: 17g; Fat: 11g; Sodium: 292mg; Fiber: 10g)
P.S. Less sausage-y fingers and hint-o-collar bones for the win!
Photos of randomness.
Breakfast with a cat face (zone honey almond cereal, siggi’s pomegranate passion fruit, mixed berries).
Snack of 10 pretzels and a few spoons of yogurt. (not pictured)
Gym. 30 mins cardio, 30 mins strength training.
Lunch omelette (egg and egg white with lite Mexican cheese) with black beans.
10 mins choreographing a work out for dad.
25 mins yoga. Meditation, tree pose (each side), twisting triangle (each side), downward dog to child’s to table to cat/cow to table x 2.
Dinner salad-y goodness and leftover avocado pesto with turkey meatballs and sautéed tomatoes with garlic, kale and basil.
I’m ready for bed. Haha