Lifting Wednesday Workout

Last Wednesday I had a committee meeting. Basically every 6-12 months, we need to meet with our thesis committee and give them an update on our research. The first time we do this, we are presenting our entire proposed project, and they have to grant us permission to continue on with the PhD track. Each subsequent time, they are making sure that we are still on track. While it's still stressful to prepare for it, it doesn't have quite the same consequences that the first meeting has. I got some good news from my committee - they told me not to do a lot of the experiments I had proposed, and to start writing the paper that I will have to get published in order to graduate. They want a draft of this paper by January/February.

After the meeting was over, I went home. I was so exhausted from weeks of work and preparation. My plan was to change out of my nice clothes, eat a late lunch, and then just veg out watching tv, and take a nap once I got sleepy enough. I had only gotten through eating lunch (I was too hungry to even change first), when my boss sent me an email asking me to stop in her office when I had a chance. Ugh. I threw on some comfy clothes and headed back into lab. As annoying as it was, I really wanted to talk things through with her while everything was fresh in our minds. We had a good talk, I chatted with someone else in the lab, and then I headed back. Whole thing took maybe an hour, including travel time.

I had planned on resting for a while and then hitting the gym later on. Since that took up some time, I ended up resting longer than planned. I woke up with a start at 6:45, and remembered I still had to go to the gym. I changed into my workout clothes, and used a lifting workout from a few weeks ago. I did only one time through, and just did it at the gym downstairs. Joey was impressed that I was able to go straight from a nap to the gym, and that I did anything in the first place. So...yay me!

I didn't bother with the heart rate monitor, since I knew it would be a relatively short workout (~30-45 min), and this kind of workout is difficult to track with that.

I believe I used the 15lb weights for most of it and 5lb weights for lateral raises.

Busy Busy

Yesterday was a very busy day! I had my weekly lab meeting at 8:30am, but since I was the one presenting, I got into lab around 8 to put the finishing touches on my presentation. It's an informal meeting - we all just take turns presenting our latest data - but I like having things together. I usually end up getting questions I can't answer regardless, so I like doing a good job for the things I do know! After lab meeting I did a mini experiment to test some conditions for a bigger experiment I'm doing next week. I spent some time updating the blog, then did some experiment planning for today's experiment (yet another long, busy day). Joey and I had a friend over for dinner, so once I finished at work I had to rush home and try to fit in a workout. I managed to make an abbreviated workout still feel effective, and it only took 30 minutes to complete! It helped that I didn't have any challenge requirements to fulfill. Dinner was awesome btw - I'll post the recipes soon!

Joey was using the heart rate monitor for his KB workout, so I don't have those results. I don't imagine mine burned a ton of calories, but I definitely felt the burn in my muscles. If I had the time I would have repeated everything for an even better workout. Joey just got his own heart rate monitor, so I'll have full use of the pink one for the next bit! (Until my friend wants it back, of course)

Just as an FYI - I used 10lb DBs for the Squat Press and Side Lunge w/ Touch. I used 15lb DBs for the Biceps Curls, Bent Over Row, and Russian Twists. 

Workout Recap - Wednesday Workout on July 24th

I used the heart rate monitor again last night, and at first I was slightly disappointed with my results. I burned maybe 2/3 of the calories I did on Tuesday. But then I thought about it a bit more. First, my workout was 3/4 the length (time-wise) of Tuesday's workout, so when you calculate general calories burned per hour the numbers were pretty similar. Also, Wednesday workouts are a lot more static than any other workout. It involves more straight lifting, and isolated muscle groups. The point of this workout is to gain strength, and the fact that I did elevate my heart rate at some points and burned some calories is really just a plus. Joey thinks that next time I should leave the heart rate monitor on for the rest of the night. I could then see 1 - how many calories I keep burning after the workout is over, 2 - how many calories are burned doing every day tasks like making dinner, and 3 - how many calories I burn by doing absolutely nothing, like sitting on the couch. I think knowing my basal calorie rate will be helpful in interpreting anything that I see during a workout. Of course, I'm not using the read-out as a way to determine what I can eat during the day, or how much weight I should be losing. I'm using it as a read-out of my actual activity and how hard I was working.

To sum it up - I feel pretty proud that after yet another long work day, I came home and worked out hard! My workout is below. I used 10lb DBs for everything except the front+lateral raises, which I used 5lb DBs for. I looked at a previous workout and realized that I probably should have gone through arms and legs twice. Whoops. I was hungry and tired and didn't feel like spending any more time working out.

This is Day 3 of my 31-day challenge*. I fit all of this into the actual workout. To do this, you just have to make sure you get the following number of reps in the 2 Tabata rounds: >15 bicycles, >20 squat&press, >20 mountain climbers. I had to go a little longer than the 20 seconds to get 10 squat and press each round, but it was the last exercise so it worked out okay. If you're feeling more adventurous than I was, and you do two sets of arms and legs, then you won't have to worry about getting enough squats in!

*If you haven't started the 31-day challenge, start today! It isn't too late!

Heart Rate Monitor Results:

 

 

 This time my heart rate didn't go nearly as high, which is to be expected. I spent much more time "in zone" which was between 125 and 164. I actually kept going below the zone, but that makes sense since the zone is more of a cardio range, from 65-85% of your max heart rate. 

I also kept track of calories burned throughout the workout, to see what burned more than others. 

Tabata took 9 minutes total, and I burned 72 calories, at a rate of 480 calories/hour. Arms took 9.75 minutes and I burned 74 calories, at a rate of 493 calories/hour. Legs took 10.5 minutes and I burned 97 calories, at a rate of 554 calories/hour. Abs took 10 minutes and I burned 73 calories, at a rate of 438 calories/hour. Everything was roughly similar, with legs being the most work intensive section.

(Wondering why 72+74+97+73 doesn't equal 343? I kept the heart rate monitor on the whole workout, so it counted the breaks between sets.)

Also, I did all of this at home. I didn't feel like going down to the crowded tiny gym, and I hadn't prepared to take the bus to the regular gym. It worked out pretty well.

Wednesday Workout

Yesterday was a hectic day. I had lab meeting in the morning, and of course it was pouring on my way in. Even with an umbrella, and catching the bus, I still got pretty wet. One of my good friends recently had a baby, and I went to see her after work. Her baby is so cute! I stayed there longer than I had planned, so it was 6:30 by the time I got to the gym and changed. I tried to rush through my workout so I wouldn't get home incredibly late, and finished a little before 8. I came home and Joey had dinner for me! He called it a "kitchen sink" dinner, but it was actually really delicious. He sliced some fresh tomatoes and feta, made some savory french toast with the cheddar jalapeno bread I made the other day, scrambled some eggs, and sauteed some yummy veggies. It was a delicious dinner. We then went out for drinks to celebrate with one of our friends - he just had his dissertation defense. So like I said - busy day!

I used 12.5 DBs for the shoulder presses, 24 guns, back rows and kick-backs. I used 10lb DBs for the lateral raises, and definitely regretted that! I told Joey that they were really hard, and he said that I was insane to use 10lb DBs - that he usually uses those! He said I should have used 5lb weights, and now I know!

Before I started with the workout, I did some Joey-assisted pullups. I'm almost ready to do one on my own! He said that with the first one, he didn't even pushup with his hands, that I just pushed off of his hands a little with my knees. Since I put out so much effort with that, I had a really hard time doing the rest for my 3 sets of 3. 

Wednesday Workout with the help of FitFabCities

Yesterday I spent a long time looking at some of my favorite exercise-focused websites, and realized that I really like workout infographics. It's helpful having everything all in one printable graphic. It's even better when it includes little cartoons of some of the exercises, but that isn't absolutely necessary. I told Joey that I was spending way too much time searching for some, and he told me I should make my own. Then even better, he turned one of my workouts into one! How great is he??

Using his template, I'm going to try to do that for all of my future workouts, as well as update my previous ones once I get the time. I would also like to have a second graphic, that includes detailed descriptions of the actual exercises, so anyone can just print out those 2-3 pages and be set. That last part might take longer to implement.

The above picture is what I did last night. I will say first, that printing takes a couple of steps, but is still really simple. You just save the image, open it in preview or adobe acrobat, and then print. It should be formatted to fill up the entire page (using 8.5x11 paper).

I used a lot of workouts from FitFabCities last night. She has a ton of great workouts, and hopefully won't mind that I'm posting some here. (You get all of the credit, Caitlin!)
Most of her workouts give the option of going through 1-3 times, depending on your level. I decided to do 3 of her workouts once through, followed by an Abs workout. Because of that, I had a decent amount of repetition, but not in a bad way.

Here's some information about how I did the workout last night:
I started with the pullups/dips (no extra explanation needed there). I then did Total Body - 1. I used 10lb DBs for the squat press and biceps curls. I used a stability ball for the triceps dips, and don't think I would do that again. It was really hard to get a grasp on it, and I felt like I didn't get as much out of it as I could. She recommended using a chair or bench, so totally not her fault.
Next I did Glutes/Abs. I used a stability ball for the glute bridges and pulses, as recommended, and it worked out well. I liked that you didn't need any equipment for the rest of it, and you probably could do the glute bridges without the stability ball.
I did Total Body - 2 next, and that did require some equipment. I used 10lb DBs for the bent over rows, side lunge with touch, and squat press. I again used the stability ball for the dips because I didn't have any better options right there with me. This was the only plank that I did in pushup position, the rest were done on my forearms.
I ended with the Abs set. I used a 10lb DB for the Russian twists - if I had more weights with me, I would have used a higher weight. I just didn't feel like dragging out more than I already did.
General thoughts - I liked doing 3 sets once through, instead of 1 set 3x through. It mixed it up a bit more. Although, that requires a lot more planning. If I'm coming up with all of the workouts myself, it might take some time. This was also a new method of organization for me. I especially noted that in the Glutes/Abs set, the body parts being utilized were not alternating. In other words, it didn't do a glutes exercise, followed by an abs exercise. Basically the first half was glutes, the second half was abs. It definitely makes you feel the burn!

Joey thinks that I'm almost ready to do an unassisted pullup! I'm not so sure about that. He thinks by the end of next week - I'm thinking at least a few weeks. Since I've done 3 workouts with 70lbs assistance, I'm going to try 60lbs assistance next week. Joey thinks that I should try to do a regular pullup each time I'm at the gym now. And then if I can't do it, move onto the assisted.

For dinner we did a repeat of Monday night, but I seasoned the tilapia with lemon, dill and butter instead of the brown sugar/mustard combination.

Question to anyone who is actually reading this - do you like the way I put my workout in one image? Is it helpful to you? Would you actually print it out and take it to the gym with you?

Side note - I've been STARVING today! It doesn't help that I woke up before 6. I was in lab around 6:30, had a frozen breakfast sandwich (english muffin, egg, cheese for 210 cal). Then had coffee and a giant blueberry muffin leftover from yesterday's lab meeting, around 8:00. Was still hungry after that so I had some tea. Then had breakfast #3 around noon - greek yogurt with berries, jam and granola. Had lunch around 4 - sandwich on wheat bread with tomatoes, lettuce (from the garden!), caramelized onions and mushrooms, avocado, spicy mustard and gouda cheese. I'm still hungry now...I hate long days...

New Gym

I tested out the gym at my new apartment last night. I realized once I got to lab, that getting to the university gym would be difficult. It's on the other side of campus from my apartment. Since I didn't pack any of my stuff, I would have to go 1 mile+ home from lab, get changed, drive 2 miles right through campus at the busiest time, and then drive back. If I had planned ahead, I could have taken the bus to the gym from lab, and caught a ride home with Joey. Anyway, I decided to switch workout days, and do kettle bells on Wednesday, and a Wednesday workout on Monday. I'll eventually have to buy some kettle bells so I'm not as dependent on a gym. Joey has some of his own, but I don't think I'll ever be able to use 50lb kettle bells...

The gym is part of the "Madhouse," which also has a business center, a movie theater, and a hangout area complete with a kitchen. It's really convenient that it's right next to my apartment, since I can use the gym whenever I want. It's small, but it has 3 treadmills, 3 ellipticals, and 3 bikes, as well as free weights from 5lbs to 50lbs, and a few weight machines. I made sure my entire workout could be done with body weight or DBs, since I didn't think they had any medicine/stability balls (and I was right). The only bad thing about the gym is that I get ZERO reception in it. This is including 4G on my phone, which means I won't ever be able to listen to pandora or any streaming music while I'm there. 

This is what I did!

"Wednesday workout" for Monday June 17th:

45 seconds on, 30 seconds off

Go through the list 3 times, taking a 2-3 minute break between sets

Lunge with twist: 20lb DB

Triceps dips (using the end of a workout bench)

Split squat - left side: 20lb DB

Split squat - right side: 20lb DB

Russian twist: 20lb DB

Bridge with leg lift - left

Bridge with leg lift - right

Superman

Triple crush: 2 10lb DBs

Pushup position row

Thrusters: 2 10lb DBs

One-arm swing - left: 15lb DB

One-arm swing - right: 15lb DB

Gym Doubleheader

Since I last posted, I have gone to the gym not once, but twice! Last night for a strength workout, and this morning for a run. Here's what I did!

Wednesday Workout: June 12, 2013

Assisted Pullups:
I moved to 70lbs assistance last night, and was pretty happy with how I did. Especially considering that I couldn't even do any at 70, the last time I tried.
70lbs assistance: 5, 4, 3

Assisted Dips:
90lbs assistance: 5, 5, 5

I did the workout I linked on Sunday! Joey gave me his expert opinion that on its own, it wouldn't be a complete workout. So I did a 10-2 ladder as a warmup.

10-2 Ladder:
Hamstring curls (stability ball)
21 guns (12.5lb DBs)
Lunge with twist (12.5lb DB)
Stability ball V-pass
Stability ball squats
Triceps dip (stability ball)
Squat and reach (stability ball)
Chest press (12.5lb DBs)

Super Sweaty Tabata Supersets (from Fit Fab Cities)

Tabata 1:
Burpees 20 seconds/ rest 10 seconds
Jumping jacks 20 seconds/rest 10 seconds
Repeat for 4 minutes

Rest 1 minute

Strength 1:
30 seconds pushups
30 seconds walking lunges
Repeat for total of 3 times through (no breaks throughout!)

Rest 1 minute

Tabata 2:
High knees run 20 seconds/rest 10 seconds
Side-side leaps 20 seconds/rest 10 seconds
Repeat for 4 minutes

Rest 1 minute

Strength 2:
30 seconds DB rows
30 seconds squats with shoulder press
Repeat for total of 3 times through (no breaks)

Rest 1 minute

Tabata 3:
Jump squats 20 seconds/rest 10 seconds
Mountain climbers 20 seconds/rest 10 seconds
Repeat for 4 minutes

Strength 3:
30 seconds reverse lunges
30 seconds planks
Repeat for total of 3 times through (no breaks)

Running: June 13, 2013

I had an early day in lab, and had to be in ~6:30. I finished up with what I was doing ~7:30, and then had a break until 11. I took that time to go back to the gym. I ran from lab to gym, which was ~0.8 miles. Then I did some running on the indoor track. I ran 1 mile, walked for a bit, then ran another mile. From there, I walked back home to shower (1 mile walk). It's so humid out, that just walking back into lab made me feel like I need another shower.
Running totals: 2.8 miles, ~9:20/mile pace
Walking totals (so far): 3 miles

Here's a note on a few things I'm thinking about doing here on the blog. Since Sunday is the day that I post my weekly finds (latest pinterest obsessions), I'm thinking about making Saturday my weekly garden update. Hopefully I'll have lots of progress, and in not too long will have actual veggies that we're harvesting. I also updated my workout basics page to include more descriptions, links and more. Hopefully that is helpful to anyone reading this. (Is anyone actually reading this???)

Workout: April 24, 2013

Time for another Wednesday workout! Joey and I planned on going into the hot tub and pool for a bit, so I tried to make a shorter workout. I also didn't want to completely destroy any of my muscles, so I would be okay for my run on Thursday, as well as the race on Saturday!

Assisted pullups:
90lb assistance: 10, 8, 5
Burnout pullups:
100lb: 10, 110lbs: 10, 10

10-2 Ladder:
Full burpee
Russian Twist with 10lb medicine ball (I did twice as many for this one, per side - ex 20 per side, then 16, etc)
Stability ball squats using 55cm stability ball
Inbred cousin with 10lb medicine ball
Hamstring curls with 55cm stability ball
Lunge with twist with 10lb medicine ball - count is per leg

1 minute on, 30 second off
Pushup position row: twice through
Superman: once through

I was planning on going 2-3 times through the 1 minute on, 30 sec off exercises, but got a horrible foot cramp! It was one of the cramps where your toes start pulling and pointing in different directions. I decided to just give up at that point since I was basically done.

Then Joey helped me do some of the exercises that will help me do a pullup faster.

Seated row (with a narrow grip, but one that is slightly wider than the usual machine I use):
Static position (no moving legs or back, just arms) - 2x15 at 70lbs, 1x15 at 60lbs

Iso-Lat pulldown - 45lb weight on each side - 2x12 with both arms in unison, 1x12 separately - per arm

After I finished my workout, we both changed into our suits. We first went into the main pool, so I could practice putting my head underwater. This is really sad, but I haven't done anything even close to real swimming since I was about 10 years old. This includes swimming around with my face underwater. I used to get bad nosebleeds every summer when I would go to the pool, so I eventually just started to avoid it. With our cruise next week, we're planning on doing some swimming with turtles and snorkeling, in which case putting my face underwater is very necessary! It took a few tries, but it didn't go too horribly, plus no nosebleeds! Then we went in the hot tub and sauna for a bit - definitely helped relax me.

For dinner, we went to our favorite Mexican restaurant in town - El Jaripeo. I got one of the vegetarian combo dishes - spinach quesadilla, spinach burrito, chalupa. Then some of Joey's frisbee girls came for a meeting, and we got margaritas :) Fun night

Workout: April 17, 2013

Wednesdays are days that I sometimes work out with one of the girls on the frisbee team that Joey coaches, but today I was on my own. Sometimes it's nice to do the workout myself, to be able to just zone out and go my own pace. Anyway, this is what I did! Like I said on Monday, I definitely tried to focus more on my legs in the strength circuit.


Assisted Pullups:
90lb assistance
Set 1: 9; Set 2: 6; Set 3: 5
Post Sets: +4 after the first 3 sets, +6 after the circuit, +3 after the extra pullup exercises
Total: 33

Workout:
1 minute on, 30 seconds off
Repeat circuit 3x

• Goblet squat with 11lb medicine ball
• Pushup position row (no weight)
• Half burpee
• Burnout jumps
• Single leg butt lift with medicine ball
• Plank up-downs
• Split squat with 10lb DB
• Bicycles

Extra Pullup Exercises:

Wide Grip Front Lat Pulldowns: 2x15 at 70lbs, 1x15 at 60lbs

Seated Narrow Grip Row: 2x15 at 70lbs, 1x15 at 60lbs