For the first time in awhile, I don’t have to follow a training schedule! So for a month, my only focus is weight loss. Which means adding in more non-running workouts and some weight lifting. Then, in a month, I’ll have to start training for the Chicago Marathon… dun dun duunnn!!
Lifting Routine:
1st Circuit (repeat 3 times):
Tricep Pressdown- 40 lbs, 12 reps
10 (girl) push-ups
14 minutes on the treadmill (1 mile run, .2 mile walk)
2nd Circuit (repeat 3 times):
Shoulder Press with 15 lb. dumbbells- 12 reps
Lateral Raises with 7.5 lb. dumbbells- 12 reps
Bicep curl with 20 lb. bar- 12 reps
16 minutes on the treadmill (1 mile run, .3 mile walk)
15 minutes on the bike (4 miles)
Post-workout dinner: Fantastic teriyaki chicken and buffalo chicken rice with Cholula sauce. This is becoming a Monday traditional and I love it.
4.30.12
I’m just now realizing how sore I am from that little bit of lifting I did yesterday…
Wish me luck on my 5 mile run tonight!!
4.19.12
I’m feeling really motivated today to get back in shape and eat healthy, so I went to Lifetime to do some weight lifting and cardio! I’m hoping this round of motivation sticks around longer than the last one did… fingers crossed!
6 minute warm-up on the treadmill (.5 m)
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 40 lbs, 15 reps
10 (5 regular, 5 girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine- 60 lbs, 15 reps
Shoulder Press with 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 12 reps
3rd Circuit (repeat 3 times):
15 squats
20 lunges
1 minute wall sit
+
25 minutes on the Stairmachine
30 minutes on the AMT
1.18.12
I worked out at Lifetime today for 3 hours!! It was mostly because I was in a bad mood, but hey whatever works, right? I lifted first and then did 2 hours of cardio. It wasn’t so bad once the much needed endorphins kicked in, but I’ll probably be feeling it tomorrow.
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 40 lbs, 15 reps
10 (5 regular, 5 girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine- 60 lbs, 15 reps
Shoulder Press with 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 12 reps
3rd Circuit (repeat 3 times):
Leg Press- 50 lbs, 15 reps
30 lunges
1 minute wall sit with exercise ball
+
30 minutes on the AMT
30 minutes on the treadmill (2.2 run, .4 walk)
30 minutes on the Stairmachine
30 minutes on the bike
Total calories burned: 1,000ish
1.14.12
Yesterday’s Workout
I was a little busy and ran out of time to post this before my delicious dinner at Wildfire last night :)
30 minutes on the AMT
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 17.5 lbs, 12 reps
Tricep Pressdown- 40 lbs, 15 reps
10 (5 regular, 5 girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine- 60 lbs, 15 reps
Shoulder Press with 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 10 reps
3rd Circuit (repeat 2 times):
Leg Press- 50 lbs, 15 reps
Lunges across the room and back
1 minute wall sit with exercise ball
1.10.12
I’m proud of Kelsey and I for sticking with this workout today, because we were both tired and wanted to quit for the majority of it. But we finished!!! My arms feel like jello now= SUCCESS!!
30 minute warm up on the AMT
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 12 reps
Tricep Pressdown- 50 lbs, 12 reps
10 (5 regular, 5 girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine- 60 lbs, 15 reps
Shoulder Press- 10 lb. dumbbells- 12 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 10 reps
5 minute cool down on the AMT
Now off to celebrate the new year!!
12.31.11
After not being very sore at all after the last time we lifted, Kelsey and I upped some of our weights and reps during this workout. It was definitely a lot more difficult than last time and I feel like we both got a really good workout in.
16 minute warm-up on the AMT
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 50 lbs, 15 reps
10 (5 regular, 5 girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine- 60 lbs, 15 reps
Shoulder Press- 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 12 reps
Bicep curl with 25 lb. EZ curl bar- 15 reps
3rd Circuit (repeat 3 times):
Leg Press- 50 lbs, 15 reps
Lunges across the room and back
1 minute wall sit with exercise ball
20 minutes on the Stairmachine
15 minutes on the bike
12.28.11
Christmas Eve Workout
Kelsey and I worked our butts off today at Lifetime! The lifting was a struggle… and the Stairmachine was definitely a challenge, but I feel pretty good now that’s it’s done. I can’t say the same for Kelsey. She wants to punch me in the face for torturing her with lifting and stairs. She’ll thank me later… ;)
10 minute warm-up on the AMT
Lifting Routine:
1st Circuit (repeat 3 times):
Lat Pulldown Machine using the Bar Cable Handle- 55 lbs, 12 reps
Shoulder Press- 10 lb. dumbbells- 12 reps
Lateral Raises with 10 lb. dumbbells- 12 reps
Bicep curl with 25 lb. EZ curl bar- 12 reps
2nd Circuit (repeat 3 times):
Chest Press- 20 lbs, 12 reps
Tricep Pressdown- 40 lbs, 15 reps
10 (5 regular, 5 girl) push-ups
3rd Circuit (repeat 3 times):
Leg Press- 50 lbs, 15 reps
Lunges across the room and back
1 minute wall sit with exercise ball
+20 minutes on the Stairmachine
12.24.11
Day 1 of getting back in shape was a success! I ate healthy and went to Lifetime with my sister to lift weights and do some cardio. The weight lifting was tough after not doing it for so long, but we got through it and it was great having a workout partner! As for tomorrow… bring on the soreness!!
Lifting Routine:
1st Circuit (repeat 3 times):
Lat Pulldown Machine using the Bar Cable Handle- 55 lbs, 12 reps
Shoulder Press- 10 lb. dumbbells- 12 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 12 reps
2nd Circuit (repeat 3 times):
Chest Press- 17.5 lbs, 10 reps
Tricep Pressdown- 40 lbs, 12 reps
10 (5 regular, 5 girl) push-ups
3rd Circuit (repeat 3 times):
Leg Press- 50 lbs, 15 reps
Lunges across the room and back
1 minute wall sit with exercise ball
+35 minutes on the AMT
12.19.11
Weigh-In Monday:
I’ve been saying for awhile that once I was done with school and my birthday was over, I would start working out again and eating healthy. Welp, I finally graduated on Thursday (YAY!) and my birthday is over (sad face), so today is the day! I weighed 150.5 lbs. this morning, which isn’t as bad as I thought it would be, especially considering how much I’ve been going out to eat.
I have plans to workout with my sister today (and almost every day this week) so it’ll be nice having some sibling motivation, too. We’re going to lift weights (eek!) so I’ll probably be super sore tomorrow. I’ve only really worked out 5 or 6 times since the Chicago Marathon on October 9th, so this week might be rough. I’m definitely motivated to get back into shape though and I hope the holidays don’t screw me over too much o_O
Starting Weight: 175
Lowest Weight: 143.5
Current Weight: 150.5
Goal Weight: 145
Ultimate Goal Weight: 140
12.19.11
Almost forgot to post yesterday’s workout!
Slacker Lifting Routine:
1st Circuit (repeat 3 times):
Tricep Pressdown- 40 lbs, 10 reps
10 (girl) push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine using the Bar Cable Handle- 60 lbs, 10 reps
Shoulder Press- 10 lb. dumbbells- 10 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 10 reps
3rd Circuit (repeat 2 times):
Leg Press- 50 lbs, 10 reps
Lunges across the room and back
1 min. wall sit with exercise ball behind me
20 min. on the bike
10 min. on the AMT
11.19.11
I lifted weights today for the first time in over 3 weeks!!! It was brutal. My arms were shaking within 15 minutes of starting, and it ended with me not thinking about my arms at all because of how exhausted and sore my legs were. If I ever go 3 weeks without lifting again, someone please yell at me.
Lifting Routine:
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 40 lbs, 15 reps
10 (girl) push-ups <— I haven’t done push-ups in awhile… leave me alone
2nd Circuit (repeat 3 times):
Lat Pulldown- 55 lbs, 15 reps (+ 1 extra set)
Shoulder Press- 10 lb. dumbbells- 10 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 15 reps
3rd Circuit (repeat 3 times):
Leg Press (one leg at a time)- 10 lbs, 15 reps
Lunges across the room and back
Wall sit with exercise ball behind me- 1 min.
10.28.11
Marathon Training, Day 117: Cross Training
I wasn’t going to workout today, but after eating pizza and breadsticks and having an overall not so great day (after golfing that is), I decided to go to Lifetime for a quick workout. Of course it ended up not being so quick… but I feel better so it’s ok :)
20 min. on treadmill (1 mile run, .5 mile walk)
Lifting Routine:
1st Circuit (repeat 3 times):
Lat Pulldown Machine using the Bar Cable Handle- 60 lbs, 15 reps
Shoulder Press- 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 30 lb. bar- 8 reps
2nd Circuit (repeat 3 times):
Leg Press (one leg at a time)- 20 lbs, 15 reps
Lunges across the room and back
Wall sit with exercise ball behind me- 1 min. 5 seconds
3rd Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps (only 2 sets)
Tricep Pressdown- 40 lbs, 15 reps
10 (girl) push-ups
30 min. on AMT
9.30.11
I haven’t weight lifted in quite some time and it was harrddd. My arms were shaking afterwards; definitely a good workout :)
1st Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 40 lbs, 15 reps
10 push-ups
2nd Circuit (repeat 3 times):
Lat Pulldown Machine using the Bar Cable Handle- 60 lbs, 15 reps
Shoulder Press- 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 15 reps
And hopefully I’ll be doing this 3rd circuit later before margarita night:
3rd Circuit (repeat 3 times):
Squats, 15 reps
40 lunges
Wall sit- 1 min. 10 seconds
9.22.11
Marathon Training, Day 81: Weight Lifting
I went to Lifetime on my lunch break today to lift weights and I tried my hardest not to sweat at all. It didn’t work… and then I realized I forgot my straightener and couldn’t fix my hair! Ahhh girl problems, sorry. I’m probably going to go to Target on my next break, buy a new straightener, and then go back to Lifetime to shower. The things I do to look good…
Lifting Routine:
1st Circuit (repeat 3 times):
Lat Pulldown Machine- 65 lbs, 15 reps
Shoulder Press- 10 lb. dumbbells- 15 reps
Lateral Raises with 10 lb. dumbbells- 10 reps
Bicep curl with 25 lb. EZ curl bar- 15 reps
2nd Circuit (repeat 3 times):
Leg Press (one leg at a time)- 20 lbs, 15 reps
Lunges across the room and back
Wall sit with exercise ball behind me- 1 min. 5 seconds
3rd Circuit (repeat 3 times):
Chest Press- 20 lbs, 15 reps
Tricep Pressdown- 40 lbs, 15 reps
10 push-ups
8.25.11
