All by myself…. don’t wanna be…..

I had a couple of a set backs this morning.  Nothing that couldn’t be worked around, but still a little frustrating.  First, I got on my scale to see what a weeks worth of hard work outs had done for me.  It showed that I had gained a pound, which didn’t scare me because I figured it was muscle mass, but it also showed that my body fat percentage had went up .3%.  Now I know that doesn’t seem like a lot, which it is not, but I definitely don’t want to see my body fat going up at all!  I am trying to bring that number down and bring my muscle mass up.  I’m sure I don’t have the best scale on the market, but it was still frustrating to say the least.  I am planning on doing the Resting Metabolic Rate test at the gym this week, so hopefully by doing that, and by weighing myself on their “fancy” scale, I will have a better base line to work from.

The second little set back was that as 10am started to approach, my trainer was nowhere to be seen.  So, I finally went over to the desk and asked some of the other trainers if they had seen him today.  I was told that he had taken today off because of some family medical issues and that he wouldn’t be back till tomorrow.  This was a bummer for me.  I texted him and he apologized for not informing me and told me that since I was already at the gym I should “pull” as he put it.  I was assuming “pulling” meant lifting some weight, like doing dead lifts, so I put together a work out plan of my own and went with it.

After I shook off the fact that I would be going it alone, I wound up with a pretty decent workout (I think).  I’m glad that I stuck it out and stayed because the idea of going back home was heavy on my mind at first.  I really want to succeed with my original goal of toning up, so I know that I just have to push myself through each workout and meal, no matter what might be in the way.  Today turned into a win and now it’s time to relax.

One hour a half hour, solo workout @ 10:30am

Warm up 10mins on stair stepper @ level 7

First set (1-2 minute rest in between sets)

• Squats with 85 lbs x5
• Squats with 95 lbs x5
• Dead lifts with 105 lbs x10
• Dead lifts with 105 lbs x10
• Dead lifts with 105 lbs x10
• Dead lifts with 115 lbs x5
• Dead lifts with 115 lbs x5
• Dead lifts with 125 bus x3

Second set x4

• Pull up with 55 lbs asst. x8
• Lateral side plank, alternating sides x10

Third set x4

• Low row on Life Fitness machine, set at 55 lbs x10
• Rope bicep curls, set at 15 lbs x10
• Shoulder raises, with 5 lbs dumbbells x10

…. Building muscles in my thighs!

Today began week two of my strength training.  I was ready to go this morning after finishing up last weeks workout-homework yesterday.  Today meant a new workout plan and new goals.  We did repeat some of the exercises that I did last week, but added more weight and made sure my form was still looking good.  I started to notice during some of my sets, that even though the weight was getting heavier, I was managing just fine.  Once I learned what it felt like to go through each set, the next didn’t seem as bad.  Not to say that these sets were “easy” by any means, but I just felt like I could handle more physically and mentally.  I can’t wait to see where I am another week from now!

I can tell that I need to make sure I am stretching after I get home and then throughout the day.  My right hip is getting a little tight but besides that I feel pretty good.  I really need to get back to doing yoga.  I used to do yoga 3 times a week in years past.  Yoga is a great way to maintain flexibility and build core strength, both of which are important no matter what you are doing.  Not to mention it is mentally stimulating too.  I highly recommend getting in at least 2 sessions a week if you have thw time!  I guarantee you will notice a big difference in your performance whether you are a runner, cyclist, cross-fitter, or just lifting.

One hour, one on one workout @6am

Warm up 4.5 mile bike and 800m row

First set (1-2 minute rest between sets)

• 10 front squats with 5 second pause between each with 35 lbs barbell x3
• Barbell squats 75 lbs x12, 105 lbs x10, 115-125 lbs x8, 125 lbs x8, 125 lbs x8

Second set x2 (1-2 minute rest between sets)

• Static lunges with barbell with 55 lbs x10 on each side

Third set x4 (1-2 minute rest between sets)

• Bench press 45 lbs x12, 55 lbs x10, 60 lbs x10, 60 lbs x10
• Lateral lunges with 25 lbs plate x10 each side

Forth set x3 (one minute rest between sets)

• Incline dumbbell chest press 20 lbs x10
• Seated shoulder press 15 lbs x10
• Reverse lateral raises (Romanian deadlift stance/reverse flies) 8 lbs each side, x10

Fifth set x3 (one minute rest between sets)

• Triceps pull downs with rope handle on LifeFitness machine set on 15-17.5 lbs x10
• Triceps kickbacks with 8 lbs dumbbells x10

Cool down .6 mile walk home

New week. New me!

I went back to the gym this morning to do a repeat of last Thursday’s workout.  I did tweak it a little, mostly by accident.  I forgot to do the lateral planks in between my dead lifts and I  miscounted the amount on my barbell so I did one set at 110 lbs and only two at 135 lbs.  Everything still felt rather challenging.  Maybe a tad bit easier because I knew what to expect but I wouldn’t call any of it easy!  Now I have one week down and on Wednesday I will get a new set to focus on.  My trainer messaged me yesterday to ask how I was doing.  I told him I felt great and he said that was great to get the foundation laid down and that this week we would being the next step.

I’m actually really enjoying spending this kind of time in the gym.  I feel mentally and physically challenged and nothing has been “hurting”.  I am going to the chiropractor today to just get a check up.  It’s been a long time since I have been able to go without having something specific to complain about.  It’s just really nice to feel this good!

One hour, solo workout @6:30am 

Warm up of 1000m easy row

First set x4

• Hamstring curls on TRX (laying on back with heals in TRX, raise butt and curl legs under) x15
• Hamstring crunch on TRX (facing floor, on hands with feet in TRX, crunch legs under and hips up) x15
  30sec plank hold with feet still in TRX on elbows
• Single leg squat using TRX, each side x15

Second set x5

• Dead lifts 95lbs x10, 110lbs x8, 125lbs x5, 135lbs x3, 135lbs x3

Third set x4

• 20sec pull up hold
• Inverted row x10

Forth set x4

• Low row on Life Fitness machine, set at 55 lbs x10
• Rope bicep curls, set at 15lbs x10

The magic hour

Going to the gym at 6:30am, on a Saturday morning may not seem like fun to most people. For me this morning was great.  I think anything before about 9am on a weekend is the sweet spot in time at the gym.  No one was there and even between the few warriors that were there, I could move through my workout without any hiccups or hold ups.  It was my happy time!

Going to lift on a Saturday morning was different for me.  Usually I am out running with the run club.  Even the lady at the front counter asked me if the run club was meeting here today.  I’ve been pretty well established with the group for over two years now, so it was not weird to me for her to ask me this.  It was, however, a little weird for me to answer that I wasn’t planning on running for the next month or so.  I am really happy with my decision to tone up and put running on the back burner for now.  I needed a break and I hate summer time.  I do wonder though what it will be like when I start to make a come back in the fall.  Will I have totally lost my stamina or will it be like two old friends, that haven’t seen each other for awhile, but still can pick up right where they left off?  I don’t know, but I have no regrets!

Today I did a repeat of Wednesday’s workout.  I was a little worried to do the 270 lbs leg presses by myself, but with a two minute rest between each set, it wasn’t that scary after all.  I made sure to pace myself and count my reps slowly, maintain good form, and enjoy my breaks in-between.  Sometimes when I workout by myself I have a tendency to rush, but with the desolate atmosphere, it was easy to take my time and do the work correctly.  Tomorrow is a rest day and then I will hit it again on Monday.  Oh and I am going to try really hard to get my before pictures up this weekend!  I can’t wait much longer or they may turn into “during” pictures!

One and a half hour, solo workout @ 6:30am

Warm up 10 mins on stair stepper @ level 7

First set

• 10 squats @ 85lbs with one minute rest x10
• 8 leg press @ 270 lbs with 2 min rest x5

Second set x4 (one to two minutes rest between each set)

• Split lunge (leg on bench) with 10 lbs plates, each leg x10
• Incline bench press with 45 lbs bar x10

Third set x3 (one to two minute rest between each set)

• Laying down dumbbell chest press with 17.5 lbs x10
• Seated shoulder press 15 lbs x8
• Should raises (to the front) with 5 lbs dumbbells x10

Forth set x3 (one to two minute rest between each set)

• Reverse fly shoulder raises (Hungarian dead lift position, arms go to the side) with 8 lbs dumbbells x10
• Triceps push down with rope with 17.5 lbs x10

Cool down .6 mile walk home

Glad tomorrow is a rest day

Woke up this morning only to find a little discomfort in my glutes from yesterday’s workout.  I thought I would be more sore this morning, but no worries, after today’s workout my whole body will feel like mush in no time!

This morning’s workout was probably one of the hardest I’ve done in a very long time.  I was supposed to being joining my normal running focused, strength training group workout, but no one else showed up, so instead we stayed focused on my over all body goal.  We hit the TRX hard to start.  (On a side note, the reason I have been adding so many notes to my workout run-downs below is because I have to repeat these workouts again, by myself another day, so I want to remember exactly what I am supposed to be doing.)  Next came the weights even harder!  I know it has only been two workouts but I can already tell that I am going to be getting stronger, faster than I thought.  Dead lifting 135lbs was crazy for me.  Even though I only did 3 reps, I was so focused on keeping good form.  Form is so important.  Bad form = injury and I really don’t want anything to stand in my way right now.  We wrapped things up doing two new sets on machines I had never used before.  I think by the time this is all said and done, I will have a new appreciation for all the machines in the gym!

Last night my husband and I attempted to take some “before” pictures and I was not too happy with what I saw.  First off, in my defense, the lighting was horrible!  Being an aspiring photographer on the side, I realized very quickly that evening, soft, lamp light makes everyone look horrible!  Needless to say, I think we will be taking new pictures this weekend during the day!  I promise to post those as soon as I can, just don’t want to scare anyone too much!  Lighting aside, I can see the parts of me that I am not happy with.  It’s mainly my midsection into my butt and thighs.  By no means am I fat or overweight, but I am not very toned in those areas at all.  I don’t want to become a bodybuilder, but I want everything more smoothed out; more “fit” looking, instead of just thin.

I’m really looking forward to the work and effort that this will take.  As well as how nutrition plays into everything.  I’m thankful for the followers I have on my blog and please feel free to like, comment or share my posts!  I love feedback!

One hour, one on one workout @6am (to be repeated on Monday)

Warm up of 5 miles on bike and 850m easy row

First set x4

• Hamstring curls on TRX (laying on back with heals in TRX, raise butt and curl legs under) x15
• Hamstring crunch on TRX (facing floor, on hands with feet in TRX, crunch legs under and hips up) x15
• 30sec plank hold with feet still in TRX on elbows
• Single leg squat using TRX, each side x15

Second set x5

• Dead lifts 95lbs x10, 125lbs x8, 135lbs x3, 135lbs x3, 135lbs x3
• Alternating lateral plank (between dead lift sets) x10

Third set x4

• 20sec pull up hold
• Inverted row x10

Forth set x4

• Low row on Life Fitness machine, set at 55 lbs x10
• Rope bicep curls, set at 15lbs x10

Cool down .6 mile walk home

Toning on up!

Today begins my total body strength training.  I’m actually pretty excited and can’t wait to see some results.  I worked out one on one with my trainer this morning.  It was pretty intense.  This workout was similar to my other group workouts.  The main difference was there was no cardio involved and the intensity was much higher with longer breaks between sets.  Some of the sets were really hard and some I surprised myself with.

My trainer is pretty confident that I will be lifting heavier weight in no time and he also pretty much told me no running while I am strength training.  It was weird to hear that coming from him because he has always been my running coach.  But I totally understand that you really can’t do both.  Running is a different beast from building lean body mass.  They are kind of like oil and water, and just don’t mix.  But I’m ok with that for now.  Basically, the plan for me is to do a one on one with him on Wednesday’s and then come back on Saturday’s and repeat the workout on my own.  Then the following week I will have a new set to focus on.  After 4 weeks of this I will have more than enough information to continue on my own.  I originally said I would give it a month, but who knows, if I like what I am seeing I may stretch it into two months.  I am committed to doing a relay run in September so I will have to get back into the running a little bit before then.  Luckily it is only a 4.3 mile run so I think I will be ok and I won’t need to set aside weeks of training for it.

I’m also considering having my Resting Metabolism Rate, or RMR, tested.  This will show me how many calories my body burns when I am not doing anything.  After we have those numbers in place I will have a better idea of what I should be eating.  I am a little skeptical of having this done.  I feel like tests like this are based more on the Standard American Diet, or SAD, and I don’t eat like that.  Ever since going vegan I don’t count anything.  I read labels and watch my salt and added sugar, but that’s about it.  And in that time my weight has pretty much stayed the same.  But I am a sucker for data about my health so it should be interesting to see.  I will post my results from the RMR here as well as some before and after pictures very soon.

One hour, one on one strength session @10am (to be repeated on Saturday)

Warm up 8 mins on stair stepper @ level 7

First set

• 10 squats @ 85lbs with one minute rest x10
• 8 leg press @ 270 lbs with 2 min rest x5

Second set x4 (one to two minutes rest between each set)

• Split lunge (leg on bench) with 10 lbs plates, each leg x10
• Incline bench press with 45 lbs bar x10

Third set x3 (one to two minute rest between each set)

• Laying down dumbbell chest press with 17.5-20 lbs x10
• Seated shoulder press 15-17.5 lbs x8
• Should raises (to the front) with 5 lbs dumbbells x10

Forth set x3 (one to two minute rest between each set)

• Reverse fly shoulder raises (Hungarian dead lift position, arms go to the side) with 8 lbs dumbbells x10
• Triceps push down with rope with 15-17.5 lbs x10

A little taste of summer

Last night I got in a 4 mile run with my running group.  Daylight savings changed at the beginning of the week, so for the first time in a long time, we had daylight for the whole run.  Unfortunately, summer decided to pay Central Texas a visit too.  We broke the record and got all the way to 92 degrees!  I am a cold weather runner.  I do best when the temps are around 40-50 degrees and for the most part, we hadn’t been out of the 70s and 80s for the last couple weeks.  So running in 90 degree weather out of no where took a toll on my run.  After mile 3 I just wanted to finish and even had to stop and walk for a couple yards.  On the other hand, I didn’t have any pain on this run.   I guess the visit to the chiropractor the day before was beneficial!  I can always re-get used to the heat, but any type of injury, no matter how small, must not be ignored.

4 mile run 90 degrees at 6pm with Lifetime Run – North Austin

• Overall time 38:25
• Average pace 9:40
• Splits 9:24, 9:23, 9:32, 10:06
• Average cadence 174 (still a little too slow)

This morning I got up and went over to the gym to join the 10am Barbell Strength class.  I usually try to make this class every Wednesday.  It’s a great class that touches on every muscle group in three sets.  Everyone has their own barbell and set of weights.  2×2.5 pound plates, 2×5 pound plates, and 2×10 pound plates and usually a set of free weights as well (I had 8 pound free weights today).  The warm up goes over every move we will do in each set and we usually start all the same with 20 pound on our barbell.  We do moves like deadlifts, rows, upward rows, biceps curls, triceps extensions, clean and press, skull crushers, dips, lunges, serval different ab moves, push ups, and a lot of squats!  The instructor mixes up the sets with different 4 count holds.  Maybe 3 down and 1 up or 2 down and hold for 2 and so on.  It’s a really great workout and you get to decide how much weight you want for each set.

This workout always makes me feel nice and stretched out.  It has helped my hips get stronger and I have definition in my arms now as well.  Not to mention it is great for cross training; your heart rate definitely gets up there from time to time.  As a runner I would defiantly recommend doing a class like this or my group class I mentioned the other day.  Running isn’t just about how strong your legs are, it’s a whole body function.  If your core is weak or your hips are tight, it can cause a lot of other issues down the road.