I was so tired from the workout from the night before as well as this day’s. Wanted to make sure I burned more calories than consumed for Thanksgiving.

Had 15 min. of stretching afterwards.

Workout:

• Type: Walk
• Date: 11/27/2008
• Time: 12:00:00
• Total Time: 00:01:30.00
• Average Heart rate: 134
• Max Heart rate: 148
• Calories: 1431
• Distance: 4.62 miles
• Average Pace: 0:19.48/mile

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5 min. warmup walking on treadmill, 3 mph, 2% incline

65 min. Giant Set Lifting - Chest/Shoulders/Triceps/Legs/Abs

Giant Set #1 - CHEST
- Decline Bench Press: 1 x 45# bar x 20; 1 x 65 x 10, 8
- Pushup on U/D Bosu: 3 x BW x 10
- DB Flyes on Swiss Ball: 3 x 15#/arm x 12

Giant Set #2 - SHOULDERS
- Overhead DB Shoulder Press on U/D Bosu: 3 x 10#/arm x 12
- Lateral L DB Raise on U/D Bosu: 3 x 10#/arm x 12
- DB Front Raise on U/D Bosu: 3 x 10#/arm x 12

Giant Set #3 - TRICEPS
- Bench Dips w/Feet on Swiss Ball: 1 x BW x 10, 8, 10
- BB Skull Crushers on Swiss Ball: 3 x 30 x 10
- Overhead Tricep Rope Extension on U/D Bosu: 3 x 40 x 10

Giant Set #4 - HIPS/CALVES
- LF Hip Abduction: 3 x 130 x 12
- LF Hip Adduction: 3 x 190 x 12
- Calf Raises on 2 Step Risers: 3 x BW x 20

Giant Set #5 - ABS
- Leg Lifts on Roman Chair: 3 x BW x 10
- Hand to Feet Swiss Ball Pass Crunch: 3 x BW x 8
- Lying on Back Oblique Crunch: 3 x BW x 10/side

15 min. Stretching Total Body

Calories = 899

Max HR = 131 bpm
Avg HR = 112 bpm

Notes: My upper body is much weaker than my lower body and I felt somewhat weak here and started to really conk out on energy on the last giant set. I had a 300 calories protein shake after my lifting session so I would have some energy for cardio. It wasn’t enough, but it helped.

Workout:

• Type: Strength Training
• Date: 11/27/2008
• Time: 12:00:00
• Total Time: 00:01:10.00
• Average Heart rate: 112
• Max Heart rate: 131
• Calories: 899

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After working out for 2.5 hrs, I needed to cooldown and stretch. I used a foam roller to help with my muscles.

Workout:

• Type: Flexibility
• Date: 11/26/2008
• Time: 12:00:00
• Total Time: 00:00:25.00
• Calories: 241

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Walked after my lifting session.

Workout:

• Type: Walk
• Date: 11/26/2008
• Time: 12:00:00
• Total Time: 00:01:05.00
• Average Heart rate: 142
• Max Heart rate: 132
• Calories: 850
• Distance: 2.99 miles
• Average Pace: 0:21.74/mile

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5 min. warmup walking on the treadmill @ 3 mph, 2% incline

1 hr 20 min. Lifting

Giant Set #1 - LEGS
- Hack Squat w/Duck Feet: 3 x machine weight (no weights racked) x 20
- Walking Lunge: 3 x BW x 24 steps
- Lateral Squat Hop On Bosu to Lateral Squat: 3 x BW x 8/side

Giant Set #2 - BACK
- WG Ass’d Pullup: 3 x 110 x 8
- Back Ext on “Chair”: 3 x 10# plate x 8
- HS High Row: 3 x 40/arm x 10

Giant Set #3 - BICEPS
- BM High Cable Bicep Curl w/Dual Arms on U/D Bosu: 3 x 30#/arm x 12
- BM Low Cable Bar Curl on U/D Bosu: 3 x 45 x 12
- DB Hammer Curl on U/D Bosu: 3 x 15#/arm x 12

Giant Set #4 - ABS
- BM High Rope Kneeling Pushdown: 1 x 110 x 20, 2 x 125 x 20
- High to Opposite Side Low Medicine Ball Crossover on U/D Bosu Twist: 3 x 5 kg x 10/side
- Reverse Crunch on Bench: 3 x BW x 20
- Swiss Ball Crunch: 3 x BW x 20

Calories: 1083

Max HR: 151 bpm
Avg HR: 129 bpm

Zone 1: 30:51
Zone 2: 19:34
Zone 3: 11:02
Zone 4: 01:51

Notes: This was an awesome workout. I want to workout tomorrow morning, so I didn’t pack on any weight or totally pushed myself. I also didn’t want to be super sore, but I wanted to get a pump of my muscles. I normally do total body, but since I’m working out again in about 12 hrs, I decided to leave chest, tri, shoulders and hit legs and abs again, just not too hard.

I have been having some eating issues and a friend suggested I just up my workouts a bit. I had taken about 1.5 weeks off and I figure since this evening the kids are at their father’s, I could workout. The gym did not have a lot of people and it was great as I got to be alone with my muscle, burning calories, feeling the rush of endorphins and my muscles working.

Workout:

• Type: Strength Training
• Date: 11/26/2008
• Time: 12:00:00
• Total Time: 00:01:25.00
• Average Heart rate: 129
• Max Heart rate: 151
• Calories: 1083

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This time went to the lake and did walking/hiking around there for an hour or so before heading back home.

Workout:

• Type: Walk
• Date: 11/16/2008
• Time: 12:00:00
• Distance: 2 miles

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Was up in the mountains over the weekend. Did some light hiking with the kids and it was very refreshing. This is approximately the distance we went. I had my footpod, strap and heartrate monitor, but kept forgetting to turn it on. We may have hiked more. Not sure.

Workout:

• Type: Walk
• Date: 11/15/2008
• Time: 12:00:00
• Distance: 3 miles

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This was my last session at the mind/body studio at my gym that I’m taking. Next week I’m trying a different yoga studio. Too bad. I really liked Dan as an instructor.

Today I was able to get into a number of positions that have eluded me in the past. Yay, yay, yay. I’m becoming stronger and more flexible, more balanced.

Workout:

• Type: Flexibility
• Date: 11/14/2008
• Time: 12:00:00
• Total Time: 00:01:05.00

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This wasn’t continuance walking but just the time we spent at the zoo. It was intermittent walking, so there was no real pace. I had a foot pod on, but it was low on batteries and wasn’t working properly, so I didn’t get to know how much I walked.

It was a beautiful day at the zoo, though, lots and lots of people.

Workout:

• Type: Walk
• Date: 11/11/2008
• Time: 12:00:00
• Total Time: 00:03:00.00
• Average Heart rate: 85
• Max Heart rate: 109
• Calories: 1076

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I only have 2 more of these classes after today’s class. I like my instructor, but these classes are way too easy. I love that gym, but it seems like they can attract more people with the easier than the tougher classes. Oh well.

Workout:

• Type: Flexibility
• Date: 11/10/2008
• Time: 12:00:00
• Total Time: 00:01:05.00

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