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
It’s ok tumblr. Today y’all get a rest day cause I’m doing ALL the exercise.
There is none left in the universe today.
20 min walk with dad complete (-115)
30 mins cardio (to come)
30 mins personal training (to come)
20-30 mins yoga (to come)
Not to mention running errands and cooking lunch and dinner.
Speaking of which. I’ve gone for a 20 min walk everyday with dad for a week now and have done yoga everyday for almost 2 weeks. I haven’t had a rest day (from the stuff with dad) in a little over a week. But I figured with something like walking and yoga my body probably won’t need a rest day.
Morning walk with dad complete. Sweaty Sarah is sweaty. And we did it two minutes faster then Wednesday. and increased our average speed by .3 mph.
Breakfast (with Charlie the fattest cat in the world): 1/2 cup zone all natural granola, siggi plain yogurt, cup mixed berries.
Calories consumed: +307
Calories burned: -100
Guess who got to do an arm work out again cause her (left) knee was being an asshole??
That’s right. This girl.
Work out: 3 sets each–bicep curls, triceps dips, rows, calf raises, leg raises (with a butt hop), 20 mins elliptical, 15 mins recumbent bike.
(that would be my finished protein shake there. Nom.)
Aprox. 520 calorie burn
Finished walk with dad. Pushed him today. We even did a little 10 second jog. (average speed was 3.3 mph, last walk was 2.8 mph. Yay improvement)
Yoga before lunch. The husband told me I’m a good yoga teacher which made me really happy.
PS. I have trex arms. Dying.
Calorie burn: aprx. 100
(lotus for breathing, tree pose for balance, 2 sun salutations, warrior I & II)
30 minutes total and that’s a week in a row of yoga. Dad said that it’s definitely helping (with his Parkinson’s). It’s great to hear. Makes me worry (only) slightly less.
And both dad and husband said that they always feel so much better after yoga. Oh the miracle of breathing.