My life: a constant work in progress

Weights 4/27

One more day of this, if I can squeeze it in Monday or Tuesday. I’m so happy I did and followed through with this.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (70lbs)

Dumbbell Chest Flyes (17.5lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (70lbs)

Dumbbell Chest Press (20lbs)

Bent Over Rows (20lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (10lbs)

Triceps Dips

Biceps Curls (10lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute and 15 second plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used.

Weights 4/25

So what did I learn today? Doing weights is DEFINITELY a late afternoon/early evening activity. This was so hard at 8 in the morning.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (70lbs)

Dumbbell Chest Flyes (17.5lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (70lbs)

Dumbbell Chest Press (20lbs)

Bent Over Rows (20lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (10lbs)

Triceps Dips

Biceps Curls (10lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute and 15 second plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used.

Weights 4/20

I’m so glad I’m keeping up with this. I’m actually noticing a difference already. Today, I got my roommate to come and do this with me!

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (70lbs)

Dumbbell Chest Flyes (17.5lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (70lbs)

Dumbbell Chest Press (20lbs)

Bent Over Rows (20lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (12.5lbs)

Triceps Dips

Biceps Curls (12.5lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute and 10 second plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used.

Weights 4/18

Same as always. I’m upping the amount of weight every time, which is great.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (60lbs)

Dumbbell Chest Flyes (17.5, 20lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (70lbs)

Dumbbell Chest Press (20lbs)

Bent Over Rows (20lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (12.5lbs)

Triceps Dips

Biceps Curls (12.5lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute and 10 second plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used.

Weights 4/13

Same again. Two things. One, 9pm is prime time big beefy dude lifting time at my gym. I was the ONLY female on the weights side, and there were A LOT of dudes. Intimidating, but I just told myself they were impressed that a girl was lifting.

Two, I’m starting to remember how much I love weight training. Before I started running, I loved strength and HATED cardio. Like, HATED. 10 minutes was torture. I would have rather lifted for hours. Running changed that. But getting back in and doing it regularly, I remember how good strength training makes me feel, how strong it makes me feel, how great my arms look after. This challenge was a great idea.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (60lbs)

Dumbbell Chest Flyes (15lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (65lbs)

Dumbbell Chest Press (17.5lbs)

Bent Over Rows (17.5lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (10lbs)

Triceps Dips

Biceps Curls (10lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute and 10 second plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used.

Weights 4/10

Same work out as Wednesday, but I increased some of the weights.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (60lbs)

Dumbbell Chest Flyes (12.5lbs)

Side Lateral Shoulder Raises (7.5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (65lbs)

Dumbbell Chest Press (15lbs)

Bent Over Rows (15lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (10lbs)

Triceps Dips

Biceps Curls (10lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute plank hold.

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used. The super heavy ones were machines.

So far so good!

Weights 4/6

Since this is the last month I’ll have access to a gym and weights for awhile, I made it a goal this month to do weights (mostly arms) every Sunday or Monday and Wednesday. I’ve been focusing too much on running and really need to work on upper body strength. I missed the first day due to not being in Louisville/illness, so I’ll make it up the first time in May. I’m going to post my work outs here to keep myself accountable. To follow my running, go to: http://www.dailymile.com/people/CoreyL#ref=tophd

So today.

First I warmed up with 2 sets of leg lifts. 10 to each side, hold for 10 on the last, then 25 forward lifts (sorry I don’t know the technical names!)

I got the rest of my workout from http://www.howsweeteats.com/

Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

 Lat Pulldowns (40lbs)

Dumbbell Chest Flyes (12.5lbs)

Side Lateral Shoulder Raises (5lbs)

10 pushups

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row (50lbs)

Dumbbell Chest Press (12.5lbs, 15lbs)

Bent Over Rows (15lbs)

10 pushups

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press (10lbs)

Triceps Dips

Biceps Curls (10lbs)

10 pushups

I finished with one more set of the leg lifts, then a minute plank hold. My arms are still shaking!

Note: In the original workout, it was 25 pushups, but I acknowledge I am not that strong, so I cut it back. Also, the bent over rows were originally overhead triceps extensions, but those cause discomfort in my shoulders, so I changed it to another triceps exercise. And, in parenthesis are the weights I used. The super heavy ones were machines.

Triple Crown Results

I haven’t posted in AGES. But, I just wanted to share the results of the series of races (5k, 10k, 10m) that I did recently. I’m so proud of myself for doing so well. These results are overall, so the three races combined.

Clock Time 2:58:53

Overall Place 1511 / 4665

Gender Place 428 / 2564

Division Place 50 / 175

Anthem 26:09

Rodes 55:22

Papa Johns 01:37:22