I got in my last session on Thursday. I was slightly mobile from Kill the Legs the day before, except my hamstrings were crazy sore. I was dreading the stairmaster, as usual.
He upped my warmup to 3min at 8, 3 min at 12. I didn't like it.
started with 20 squat wall balls with 12lb medicine ball - I usually do the 16lb but it wasn't available. It was doable with the 12. 3 rounds in between each tricep
All Tris All the Time.
15 reps wide grip pull downs right into 15 narrow grip. 1 plate and a little plate.
20 leaning over extensions.
20 pull downs
20 cross pulls
all these at least 2xs. I had to go down a plate halfway through and was kinda mad, but my trainer was like, "we did over 40 reps, and your arms are red, so it's ok you're working the muscles"
Back
12 heavy pull downs 50lbs to 20 half weight
2nd set 12 reps 60lbs and 20 reps 30lbs
12 rows 2 sets heavy
20 squat to shoulder press with 15lbs dumbbells immediately 10 arnold presses
i think we did this 3xs and I may have almost dropped those dumbells on my head.
last. stair intervals.
30 sec each, he controlled it. 8, 12, 9, 14. I felt ok with this. I HAVE CONQUERED THE STAIR INTERVALS
Then I said bye to all my gym staff buddies and it was sad to go. Everyone was super friendly to me and seemed really nice.
As of this posting, though I'm on day 2 and my legs are SO. SORE. I am literally hobbling everywhere. My triceps are so weak that I cannot push down my clothes in my compression bags or roll up my clothes tightly as I am packing. I'm a little worried that I'm too sore, but then again, that was the first time I worked my hamstrings and it's not like he starts me off with super light weights. Hopefully tomorrow I will be a little more mobile.
Saturday, August 30, 2014
Wednesday, August 27, 2014
Kill the Legs
Well, my time in WS is coming to a close. I am going to have my last session tomorrow. I had my session today and it was fucking killer. But it was a pretty good session.
I was afraid that I'd be sluggish and tired bc I scheduled it for 3:30pm, and I slept good all day. Like till 2pm good. I didn't want to get up. But I took my preworkout, ate a banana, and hoped for the best.
I got there a little early and bought another workout drink and begrudgingly got on the stairmaster. 4min at 8, 2min at 12. I had to stop halfway thru for a slug of water and really just a rest. I'll never get good at this.
Then he put out a 20, kettlebell, a bosu ball, and a 25 kettlebell. His trainer buddy who's always training when we are put out a 50 as a joke. My trainer decided to work it in.
20 kettlebell swings, 20 seconds of mountain climbers balancing on the upside down bosu ball, 20 kb swings of the heavier kettlebell and the bonus10 deadlifts with the 50. Then back through with the kettlbell swings, and 30 sec of mountain climbers.This was a really good circuit. I hated so many reps, but it was a good mix. I think I had to go through it 3xs - twice back to back, and once after doing weights.
When I get the self discipline, I'd do this.
Leg day
leg raises on the machine 10 reps each leg, up the weight, 15 reps both legs. With threat of burpees if I stop. 3 rounds.
Deadlifts with a 45 kettlebell in each had. 12 reps, 3 rounds. the kettlebell handles were almost too big for my hand to grip. I did good on these.
Hamstring ...things. Basically bending over, straight legged while pulling heavy weights. 12 reps? 3 rounds.
Step ups. I FUCKING HATE THESE. 10 each leg. 2 rounds.
Wall sits. on the bosu ball. 30 seconds. I swear, I felt all the sweat pop out of my pores all at once at the 20 sec mark.
Second round of wall sits I had to hold a medium sized plate straight out for 30 secs. I wanted to die.
Just when I was about to say, "I'll take these over the stair intervals" he says, "hey, we have just enough time for stairs!" die. diiiiie.
I think he shaved off 30 sec. at 30 sec each, it was 8 > 12 > 9> 14 > 8
Surprisingly, I did not feel like dying. I almost thought that I could have probably gone another 30 sec.
And, as I was leaving, I saw him set up the same circuit for his next session, a girl that was most definitely half my age. If i can do the same circuit as a girl that young, I feel pretty fucking ok with myself.
I scheduled a session for tomorrow. Here's to death.
I was afraid that I'd be sluggish and tired bc I scheduled it for 3:30pm, and I slept good all day. Like till 2pm good. I didn't want to get up. But I took my preworkout, ate a banana, and hoped for the best.
I got there a little early and bought another workout drink and begrudgingly got on the stairmaster. 4min at 8, 2min at 12. I had to stop halfway thru for a slug of water and really just a rest. I'll never get good at this.
Then he put out a 20, kettlebell, a bosu ball, and a 25 kettlebell. His trainer buddy who's always training when we are put out a 50 as a joke. My trainer decided to work it in.
20 kettlebell swings, 20 seconds of mountain climbers balancing on the upside down bosu ball, 20 kb swings of the heavier kettlebell and the bonus10 deadlifts with the 50. Then back through with the kettlbell swings, and 30 sec of mountain climbers.This was a really good circuit. I hated so many reps, but it was a good mix. I think I had to go through it 3xs - twice back to back, and once after doing weights.
When I get the self discipline, I'd do this.
Leg day
leg raises on the machine 10 reps each leg, up the weight, 15 reps both legs. With threat of burpees if I stop. 3 rounds.
Deadlifts with a 45 kettlebell in each had. 12 reps, 3 rounds. the kettlebell handles were almost too big for my hand to grip. I did good on these.
Hamstring ...things. Basically bending over, straight legged while pulling heavy weights. 12 reps? 3 rounds.
Step ups. I FUCKING HATE THESE. 10 each leg. 2 rounds.
Wall sits. on the bosu ball. 30 seconds. I swear, I felt all the sweat pop out of my pores all at once at the 20 sec mark.
Second round of wall sits I had to hold a medium sized plate straight out for 30 secs. I wanted to die.
Just when I was about to say, "I'll take these over the stair intervals" he says, "hey, we have just enough time for stairs!" die. diiiiie.
I think he shaved off 30 sec. at 30 sec each, it was 8 > 12 > 9> 14 > 8
Surprisingly, I did not feel like dying. I almost thought that I could have probably gone another 30 sec.
And, as I was leaving, I saw him set up the same circuit for his next session, a girl that was most definitely half my age. If i can do the same circuit as a girl that young, I feel pretty fucking ok with myself.
I scheduled a session for tomorrow. Here's to death.
Tuesday, August 26, 2014
Last week in the WS
So the last two weeks of my project, my schedule flipped. I got put on the overnight shift. Normally, I wouldn't mind, but this time I had a bit of an episode because I knew that would screw up my workouts. Such is my life.
But I had to take on the mindset that working out is part of my regular day, no matter what.
I managed to get in a zumba class on Monday afternoon. I was very pleased that I got that one in, and I made it a point to go every day that week.
This week is different. I was exhausted and couldn't seem to get enough sleep to flip to days. I cancelled my session today even though I moved it to 1:30pm. I couldn't even get out of bed.
I dragged out of bed to get some food and thought that I had to get to a zumba class at least. Plus, I want to make sure I can say bye and thanks to my instructor. I downed some preworkout and headed over.
That preworkout kicked in like whoa, and I had a really fun class. Also, my knee was feeling good, and I was able to do a lot of the moves. So yay for that.
Tomorrow and Thursday are my last gym sessions. I should probably do all my packing up of this apartment bc I likely will not be able to walk around after this.
I'll try to remember to take my measurements again so I can see if theres' been any progress made.
But I had to take on the mindset that working out is part of my regular day, no matter what.
I managed to get in a zumba class on Monday afternoon. I was very pleased that I got that one in, and I made it a point to go every day that week.
This week is different. I was exhausted and couldn't seem to get enough sleep to flip to days. I cancelled my session today even though I moved it to 1:30pm. I couldn't even get out of bed.
I dragged out of bed to get some food and thought that I had to get to a zumba class at least. Plus, I want to make sure I can say bye and thanks to my instructor. I downed some preworkout and headed over.
That preworkout kicked in like whoa, and I had a really fun class. Also, my knee was feeling good, and I was able to do a lot of the moves. So yay for that.
Tomorrow and Thursday are my last gym sessions. I should probably do all my packing up of this apartment bc I likely will not be able to walk around after this.
I'll try to remember to take my measurements again so I can see if theres' been any progress made.
Saturday, August 23, 2014
In between the sessions
Since I'm using this as my platform to journal my workouts, I am going to note that I've been able to make some zumba classes in addition to the sessions.
Luckily, I found a women's gym like 2 blocks from my regular gym that has a bazillion zumba classes every day. They gave me a deal where I could pay a lump sum for unlimited classes, since I was only going to be here for a few weeks. How nice! That's some women to women business right there. (reminder: glowing review on foursquare)
Unfortunately, my knee has been acting up again, and I have to take it to low impact during the classes. But getting in something is better than nothing, right?
I really enjoy this women's gym, it's super nice, the floor is perfect, and they have some weight machines amongst all the cardio equipment. I really feel lucky that I found it and was able to go to all the classes.
Luckily, I found a women's gym like 2 blocks from my regular gym that has a bazillion zumba classes every day. They gave me a deal where I could pay a lump sum for unlimited classes, since I was only going to be here for a few weeks. How nice! That's some women to women business right there. (reminder: glowing review on foursquare)
Unfortunately, my knee has been acting up again, and I have to take it to low impact during the classes. But getting in something is better than nothing, right?
I really enjoy this women's gym, it's super nice, the floor is perfect, and they have some weight machines amongst all the cardio equipment. I really feel lucky that I found it and was able to go to all the classes.
Friday, August 22, 2014
Session 8/14? 8/19-ish
Gah, I'm slacking on recording my workouts. I'm two behind and I'm hoping that I can remember what I did.
The summertemps humidity or something is getting to me, bc I just can't get moving. This workout was better than the last. Here's what I can remember from it.
...I don't think I can remember anything. Did I even have a session last week? I don't think so, Foursquare says no. So here's Aug 19th session:
Oh god, the stairmaster: warmup bumped up to 4 min on 8, 2 min on 10 hard opener, but I was able to get through it.
25 squat wall balls with 16lb medicine ball. I hate these. It's the smaller ball, so he made me do more. well, no. I don't really hate these. I'm just not that coordinated.
The 2nd time I could only make it to 20 wallballs, my body wouldn't do more.
30 squats with the weighted tube thing. Deceptive. Looks light, but it'll wear you out if you don't pace yourself.
The 2nd time, I bargained for a heavier tube thing and less squats. so he gave me the heaviest one but only reduced my reps to 25.
Biceps:
Bicep Curls - omg I'm so weak!!! I had to go down weight I was so embarrassed :(
#Ropebeast time
8 seconds rope
10 reps each arm shoulder raises - only 10lb dumbbells, but I had to do this combo 3 times.
More embarrassing bicep curls. 20 reps narrow grip, 20 reps wide.
#Ropebeast
Increasing sets
8 seconds rope, 10 shoulder raises. 10x each arm!
10 seconds rope, 15 shoulder raises
15 seconds rope, 20 shoulder raises
Then he gave me some heavy ass bar and I had to do 20 overhand straight bicep curls and then bent wrist curls.
Ended with 20 shoulder presses. Holy crap. These are my weakest and I don't think I finished. I may have gotten to 16.
For not having had a session in two weeks, I think this was ok, even though I got a lot weaker.
FTR, I'm on day 2 and my inner thighs huuuuurt. I then realized I really did like, 100 weighted squats. That's a lot in my opinion. :)
The summer
...I don't think I can remember anything. Did I even have a session last week? I don't think so, Foursquare says no. So here's Aug 19th session:
Oh god, the stairmaster: warmup bumped up to 4 min on 8, 2 min on 10 hard opener, but I was able to get through it.
25 squat wall balls with 16lb medicine ball. I hate these. It's the smaller ball, so he made me do more. well, no. I don't really hate these. I'm just not that coordinated.
The 2nd time I could only make it to 20 wallballs, my body wouldn't do more.
30 squats with the weighted tube thing. Deceptive. Looks light, but it'll wear you out if you don't pace yourself.
The 2nd time, I bargained for a heavier tube thing and less squats. so he gave me the heaviest one but only reduced my reps to 25.
Biceps:
Bicep Curls - omg I'm so weak!!! I had to go down weight I was so embarrassed :(
#Ropebeast time
8 seconds rope
10 reps each arm shoulder raises - only 10lb dumbbells, but I had to do this combo 3 times.
More embarrassing bicep curls. 20 reps narrow grip, 20 reps wide.
#Ropebeast
Increasing sets
8 seconds rope, 10 shoulder raises. 10x each arm!
10 seconds rope, 15 shoulder raises
15 seconds rope, 20 shoulder raises
Then he gave me some heavy ass bar and I had to do 20 overhand straight bicep curls and then bent wrist curls.
Ended with 20 shoulder presses. Holy crap. These are my weakest and I don't think I finished. I may have gotten to 16.
For not having had a session in two weeks, I think this was ok, even though I got a lot weaker.
FTR, I'm on day 2 and my inner thighs huuuuurt. I then realized I really did like, 100 weighted squats. That's a lot in my opinion. :)
Wednesday, August 13, 2014
Tired. Solid. Strong.
Thursday workouts are usually my good days. I've had a few days off, I have had some sleep, and I'm ready to go hard.
This day was not that kind of Thursday. Could be because yesterday I tried to go to a zumba class and I didn't get a proper rest day in between workout days. Could be due to the extra classes I picked up for work on Wed. But I just woke up not feeling like getting out of bed. I wasn't tired or sore or anything, my body physically felt like it didn't want to move. Mentally, I was all about going to the session today.
So I got up and dressed, and was moving a bit slower than usual. It was also hotter than it has been, or maybe since my workouts are at 11am now instead of 9am, the heat and humidity is higher and making me feel sluggish.
The universe threw me a bone - both stairmasters were taken, so I got to warm up on the treadmill.
We then started with the HiiT stuff:
8 burpees with the 16lb medicine ball.
Alternating with
First real deadlifts with bar. 12 reps. 95lbs. Tough but I did it. I feel like I got fatigued earlier than I usually would, but he said that this is really tough and I should be winded.
Abs circuit:
captain's chair - 15 leg lifts.
obliques on angled thing. - 15 each side
ab pulldowns on machine - 20 reps
balancing on a bench and doing knees to chest - 20 reps augh!
twice through
Kill the legs:
Squat machine. 3 super sets of 20 at a low weight of 160. I wanted to die during the second set. He said that we have done up to 260lbs so this shouldn't be bad. BUT IT WAS, IT WAS SO HARD. SO MANY REPS.
leg raises on the machine.
left, right and both. 10, 10, 20. had to go lower on my weak knee but it helped.
funny machine that did extensions while standing up and your leg was raised and you kick out. Harder than it looks, bc you have to balance on one foot and keep your other leg raised and then kick out. 20 each leg.
We had a good run, even though I just felt very sluggish. I knew that my body would not be able to do a lot of sustained movement. I don't know what it was, but it was a wall.
I did well on the lifting, he said that most girls who had never done deadlifts would not be able to start deadlift at 95lbs like I did. So I feel a bit better with where I am in my workouts. I said that my legs and hip area feel very heavy to me (that's why captains chair feels so hard to me) He mentioned that there is a lot of strength in my legs and I've been doing well on leg day. He has also mentioned I'm strong in my triceps and I must have back strength bc the warrior ropes are something I can see myself getting better at.
So even though I felt like my body hit some sort of wall, this was the first workout that I've actually felt strong. I like this feeling. No wonder people want to lift heavy and for fewer reps.
But I guess the fat burning happens when there is high heart rate. I have to be ok with that, since I really don't enjoy moving around.
(posted late, this was for Aug 07 workout)
This day was not that kind of Thursday. Could be because yesterday I tried to go to a zumba class and I didn't get a proper rest day in between workout days. Could be due to the extra classes I picked up for work on Wed. But I just woke up not feeling like getting out of bed. I wasn't tired or sore or anything, my body physically felt like it didn't want to move. Mentally, I was all about going to the session today.
So I got up and dressed, and was moving a bit slower than usual. It was also hotter than it has been, or maybe since my workouts are at 11am now instead of 9am, the heat and humidity is higher and making me feel sluggish.
The universe threw me a bone - both stairmasters were taken, so I got to warm up on the treadmill.
We then started with the HiiT stuff:
8 burpees with the 16lb medicine ball.
Alternating with
First real deadlifts with bar. 12 reps. 95lbs. Tough but I did it. I feel like I got fatigued earlier than I usually would, but he said that this is really tough and I should be winded.
Abs circuit:
captain's chair - 15 leg lifts.
obliques on angled thing. - 15 each side
ab pulldowns on machine - 20 reps
balancing on a bench and doing knees to chest - 20 reps augh!
twice through
Kill the legs:
Squat machine. 3 super sets of 20 at a low weight of 160. I wanted to die during the second set. He said that we have done up to 260lbs so this shouldn't be bad. BUT IT WAS, IT WAS SO HARD. SO MANY REPS.
leg raises on the machine.
left, right and both. 10, 10, 20. had to go lower on my weak knee but it helped.
funny machine that did extensions while standing up and your leg was raised and you kick out. Harder than it looks, bc you have to balance on one foot and keep your other leg raised and then kick out. 20 each leg.
We had a good run, even though I just felt very sluggish. I knew that my body would not be able to do a lot of sustained movement. I don't know what it was, but it was a wall.
I did well on the lifting, he said that most girls who had never done deadlifts would not be able to start deadlift at 95lbs like I did. So I feel a bit better with where I am in my workouts. I said that my legs and hip area feel very heavy to me (that's why captains chair feels so hard to me) He mentioned that there is a lot of strength in my legs and I've been doing well on leg day. He has also mentioned I'm strong in my triceps and I must have back strength bc the warrior ropes are something I can see myself getting better at.
So even though I felt like my body hit some sort of wall, this was the first workout that I've actually felt strong. I like this feeling. No wonder people want to lift heavy and for fewer reps.
But I guess the fat burning happens when there is high heart rate. I have to be ok with that, since I really don't enjoy moving around.
(posted late, this was for Aug 07 workout)
Tuesday, August 5, 2014
Body Shock
It's been a good stretch between workouts. I didn't get any additional classes in over the weekend between the long shifts at work and my honey coming to visit for the weekend.
One thing I did notice was that my body was feeling that it needed, yes, NEEDED to work out...so that's a new thing. I think I've finally begun to make my body adjusted to working out. Even when I was going to Body Pump and Zumba a million times a week, my body never felt driven to go work out.
I've also definitely come to get used to working out first thing of my day. NOT MORNINGS, but I am used to it being the first thing that I do.
I felt my muscles were pretty tight and I had a rough day/night on Monday. 12 hour day and some crap messed up at work so I was on the higher end of anxiety. I slept in later and felt sluggish bc of my mood. This is a new challenge for me, to mentally get over bad days and the want to wallow in bad day-ness. I wasn't under-rested, though so it was good. I had moved my workouts to 11am and I think it's the best thing I've done so far.
I got to the gym, and like a trained rat got on the fucking stairmaster. He told me to go 7min. I usually just do 6 min. I realized I did not hydrate very much yesterday either. But I got on and raised the level from 6 to 8, since my last interval low was 8. I had to pause halfway through to drink water but I made it and it didn't feel SO terrible. Had to stretch out my muscles a lot though. Tight Tight Tight. My knee felt good, so that was a good sign.
HiiT part. He's been upping the HiiT a lot lately. I guess this is better for the weight loss, but I enjoy the lifting more.
5 pushups on bosu ball, then 10 sec box mountain climbers 3 times each
25 squat wall balls with big ball. I didn't pace myself, nor am i coordinated enough for this. I think i hit my chin a couple of times with the medicine ball. These were ugly
30 squats with 40 lb? kg? kettlebell. 2nd time around, he gave me 50 lb kettlebell and made me do 25. Heavy!
did chest and back on the machines.
chest 3 different machines, it's hard to describe them...
back
press ups 12 reps then drop set of 15
front pull downs narrow grip - 12 then drop set of 20
crosses 12 and then 20
did these all twice
then back to the HiiT - I was feeling it kicking in after the weights.
RopeBeast!
7 sec alternating / 10 sec mountain climbers on the box / 7 sec rope left hand over right / 10 sec box mountain climbers / 7 sec ropes right over left / 10 sec box mountain climbers / 7 sec both arms at once / 10 sec mountain climbers.
WHEW. I want to get better at these. I kicked up the mountain climbers halfway through when I started feeling my pace.
THEN THE DREADED STAIR INTERVALS. faaaaaack. Bc I had to wait for someone else to finish, he gave me another minute. I wanted to die. Then he and another trainer were talking about "suicides" and I was all, "what are those??" He said, "you don't know what those are? We'll do them on Thursday" DAMMIT. AND I THINK THEY ARE GOING TO BE OUTSIDE. fuck fuck fuck. never asking him what excersises are again.
Then the intervals came. He said that since I had a rest, we go to 4 minutes and he's going to drive. eek. we did 30 sec each. started at 8, went to 12, down to 9, up to 13, down to 9, and finished at 14. I made it and I wasn't as dying as before. I did feel super accomplished and really good about how this session ended. He said I pushed myself and it was a good session.
I am not good at working out through a bad mood yet, since the only way I can work out is if I'm really enjoying it. Today was a good trial in pushing through my bad mood wall, and I had some good milestones in this session despite all of the icky stuff. thumbs up.
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