Perhaps it was my irritation with the $700 I had to drop in vehicle repairs today, or my disgust toward the creepiest of all creeps who reappeared in the gym today after a pleasant month-long hiatus, or maybe it was the coffee, latte, and Celsius I downed during the day; but whatever the cause, something seriously fueled my workout today. To be quite frank, it nothing short of kicked-[my]ass.
Stuck at home while my car was attended to in the dealership for one massive repair that my lame-ass and overpriced warranty did NOT cover, today's activities began with a mid-day speed walk around the Back Cove. It was a gorgeous day out and my pup was very pleased to be taken out for a prance around Portland (he literally prances when he walks haha). Sadly, I haven't done the cove in at least a couple of months due to its increasing popularity amongst dog owners. However, now that school is in session the crowds have died down and there are far fewer opportunities for my sweet little prince to turn Cujo and chomp his foaming mouth at all approaching canine haha.
After our walk and a several-hour car-less wait, I finally had wheels again and sped over to World's. My cardio schedule was shifted a bit this week as I did an all-day hike on Tumbledown Mountain on Saturday, skipping my usual spin class and thus did spinning on Sunday instead. My legs were begging for a break so I decided I'd need more than just one day off from spinning. As such, yesterday was a cardio-free day and today I opted for a run. I can't yet say whether the new running shoes are an improvement at all as I haven't been running more than short distances once or twice a week but at least I have yet to have a "case of the returning shin splints" so that's a plus! I'm slowly trying to work my way back up to my pre-Summer distance by increasing 1/10 of a mile each time. Today was 1.3 miles and as pathetic as it sounds, it was a struggle! I pushed through though, with increased speed no less, thanks to a stellar Pandora play list and a rather studly floor display tonight haha. Afterward, my endorphins were flying through the roof so I segued into weights without losing any steam.
Having done bi's & tri's on Sunday and shoulders yesterday, I opted for chest and back tonight. The further I got into my workout I just got more and more fired up and can truly say that I may have crossed a mental threshold tonight. Here's a breakdown of my routine:
1. 3x10 chest press on a stability ball
2. 3x10 standing rows on a bosu
3. 3x12 seated incline chest flies
4. 6x10 bent-over rows (3 each arm)
For abs I kept it simple but pushed myself with added weight:
1. 3x16 incline forward crunches while holding a dumbbell overhead and pushing it forward with each rep
2. 3x16 side-to-side crunches on a stability ball while holding a plate to my chest and holding 3 balancing v-sits in between sets
This may not seem like an extreme workout or really much different than my usual routine but I think it was a combination of slightly longer sets, increased focus, and working at a faster pace than usual (I completed the entire weight/ab portion in only 45 mins!) that kept me flushed, sweaty, and determined the whole time. I left the gym feeling refreshed and invigorated and looking forward to a seriously massive bowl of my yummy chicken-veggie stir-fry! Sitting here typing away, trying to recall every last bit of this very long day, I'm starting to feel my mental fuel-tank reach empty so here's to a good night's sleep, an expense-less day tomorrow, and many more fuel-injected workouts to come!
APP UPDATE: Impatiently waiting...
Stuck at home while my car was attended to in the dealership for one massive repair that my lame-ass and overpriced warranty did NOT cover, today's activities began with a mid-day speed walk around the Back Cove. It was a gorgeous day out and my pup was very pleased to be taken out for a prance around Portland (he literally prances when he walks haha). Sadly, I haven't done the cove in at least a couple of months due to its increasing popularity amongst dog owners. However, now that school is in session the crowds have died down and there are far fewer opportunities for my sweet little prince to turn Cujo and chomp his foaming mouth at all approaching canine haha.
After our walk and a several-hour car-less wait, I finally had wheels again and sped over to World's. My cardio schedule was shifted a bit this week as I did an all-day hike on Tumbledown Mountain on Saturday, skipping my usual spin class and thus did spinning on Sunday instead. My legs were begging for a break so I decided I'd need more than just one day off from spinning. As such, yesterday was a cardio-free day and today I opted for a run. I can't yet say whether the new running shoes are an improvement at all as I haven't been running more than short distances once or twice a week but at least I have yet to have a "case of the returning shin splints" so that's a plus! I'm slowly trying to work my way back up to my pre-Summer distance by increasing 1/10 of a mile each time. Today was 1.3 miles and as pathetic as it sounds, it was a struggle! I pushed through though, with increased speed no less, thanks to a stellar Pandora play list and a rather studly floor display tonight haha. Afterward, my endorphins were flying through the roof so I segued into weights without losing any steam.
Having done bi's & tri's on Sunday and shoulders yesterday, I opted for chest and back tonight. The further I got into my workout I just got more and more fired up and can truly say that I may have crossed a mental threshold tonight. Here's a breakdown of my routine:
1. 3x10 chest press on a stability ball
2. 3x10 standing rows on a bosu
3. 3x12 seated incline chest flies
4. 6x10 bent-over rows (3 each arm)
For abs I kept it simple but pushed myself with added weight:
1. 3x16 incline forward crunches while holding a dumbbell overhead and pushing it forward with each rep
2. 3x16 side-to-side crunches on a stability ball while holding a plate to my chest and holding 3 balancing v-sits in between sets
This may not seem like an extreme workout or really much different than my usual routine but I think it was a combination of slightly longer sets, increased focus, and working at a faster pace than usual (I completed the entire weight/ab portion in only 45 mins!) that kept me flushed, sweaty, and determined the whole time. I left the gym feeling refreshed and invigorated and looking forward to a seriously massive bowl of my yummy chicken-veggie stir-fry! Sitting here typing away, trying to recall every last bit of this very long day, I'm starting to feel my mental fuel-tank reach empty so here's to a good night's sleep, an expense-less day tomorrow, and many more fuel-injected workouts to come!
APP UPDATE: Impatiently waiting...
That's pretty impressive...I'm proud of you for that break through...You can do so much...your mind, motivation and inspiration are your greatest assets...they can take you the heights you never thought you could go...awesome!
ReplyDeleteTry running at an aerobic pace for awhile to build confidence, strength and "ease of mind" rather than running "harder, faster or longer" each time you run...an 'aerobic pace' would be something you can handle without hearing yourself breath...so basically a pace you can run silently haha...if you do this and concentrate on breathing (probably from your mouth unless you have good nasal breathing - some people can't breath through their nose very well) and manage it at 10 minutes a time you will be able to get through more efficiently and improve over time. If you overwhelm yourself and try to run longer or even faster it can be hard to improve and hard to stay focused or motivated. The whole point is to get better, faster, stronger, improve your metabolic energy system development and "look/feel" better right? Not kill yourself, hate it and quit! Try it... it will help, I promise...
I like how you pushed to a new level in the strength routine with limited rest...Good work! (after all, power is force x velocity or work/time)....Try switching up your sets with your strength routine too maybe...why not do 4 or 5 or 6 sets instead of 3? Try doing 4 sets of 8 or 10 or 12... or 6 sets of 6 or 8 or 10... or even better (for select exercises) do it for a time limit...30 seconds, 45 seconds or a minute. Take you to new places...new potential...
Always start the first week or two of a phase/program to establish yourself at a moderate or non-overwhelming level... then in the third and fourth week (after you have set a standard) push yourself and do more sets, reps or weight...this will apply to strength/lifting routines... remember with the running you may want to complete those four weeks at a moderate level before going to a harder one...to promote development and consistency.
And stretch....15:00+ after every workout...you'll recover better for the next day, be stronger, tighter, longer/leaner, cut looking muscles!
Keep working...it is an impressive, attractive character trait to work hard, get better and make moves!
Haha thanks for the advice "anonymous". I promise I won't ever quit even though I do hate running :) ...It's more the pleasure of knowing I finished something that was torturous that keeps me going. Kind of sick now that I think about it haha.
ReplyDeleteI actually stretch A TON. Unusually I stretch whatever is tight before I embark on anything, then I stretch the specific muscles I'm working in between sets, and then usually I stretch again when I'm completed my whole workout. I still tend to walk around tight and tense as could be so getting back into yoga is probably in order here...at least during these cold months :)
Haha, you're welcome. I believe you too, Eminem's "Lose Yourself" is definitely a no quit song...don't mess with someone who feels that song, haha...you never know, maybe running will grow on you in time...there's something awesome about speed and stamina...whichever is your gift...sometimes both! It won't always be torturous...yoga is probably a good idea...just make sure that person doesn't touch your face or whatever the hell they were doing to you, haha
ReplyDeleteBesides general health and fitness what are three goals you have regarding your pursuit and time in the gym? Establishing goals gives you direction and a plan of action.
Are you going to compete in the World Games? There will be divisions by gender, weight, age and also a team or individual competition...you can win some interesting things...
I am not responding unless I know who you are...World Gym Stalker! ha!
ReplyDelete