A ‘Quick & Mellow’ Ride

20130916-141903.jpgMy plan was to have a quick and mellow gym visit yesterday. Quick and mellow? No such thing!

I was too sore to lift weights yesterday, and I am pretty sure I pinched a nerve between my elbow and wrist. So, I opted to hop on the bike and get in some cardio. Ever since my 5k training passed, I have been lacking in that department.

I was GOING to ride the bike for a half hour or so, just to get my heart beating and my body sweating. Well, that half hour quickly turned into an hour as I found myself yearning to see how far I could get and how many calories I could burn.

I maintained a steady pace, slipped in a lot of HIIT, heavy hills, etc., and finished my ride at 16.26 miles and 524 calories. Not great, not terrible. The furthest I have gone in an hour is a little under 18.5 I believe. Given the fact that I haven’t done that in a long time… I will settle for 16+!

I was sweating like crazy, my feet were numb and I was walking like a zombie. So much for an easy day at the gym!

My Quads are on FIREEEEE!!

I am happy to say that everywhere from my neck down feels like it has been annihilated by a 5 million ton train. Normal things like changing my clothes, using the restroom and simply walking are NOT coming easy to me today. I am SORE. Which I like because it means I had a kick-ass weekend!

On my lifting days, I focused on increasing the weight, thus resulting in fewer reps per set. I have been told to do this for quite some time now and it really does make a difference.

Friday

I finally went back to my normal routine. I was off for about two weeks because of a weird pain that I was feeling in my knee and was substituting the heavy leg days with long bike rides.

My workout was the following:

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups; 3 sets assisted pull-ups; 5 sets assisted dips.

Deadlifts: 2 Sets/15 Reps with 40lbs; 2 Sets/15 Reps with 50lbs; 2 Sets/15 Reps with 60lbs.

– Weighted Walking Lunges: 15lb dumbbells – 4 Sets/14 Steps

Hamstring Curls: 4 Sets/12 Reps, weight distribution – 50lbs/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

Quadricep Extension: 4 Sets/12 Reps, weight distribution – 50lns/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

– Thigh Abductor: 4 Sets/15 Reps, 2 sets level 6, 2 sets level 7

Cool-down: Bike HIIT – 2.81 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Basically…

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Saturday

Saturdays started off as being optional for me but I have made a weekend workout a requirement for myself.

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups (2 Sets regular, 2 Sets diamond)

Assisted Pull-ups: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Assisted Dips: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Front Raises (chest on bench): 4 Sets/10 Reps; 10lb dumbbells

Front Raises (back on bench): 4 Sets/10 Reps; 10lb dumbbells

One-hand Dumbbell Rows (left & right): 4 Sets each/12 Reps; 15lb dumbbell

Dumbbell Chest Flies: 4 Sets/10-12 Reps; 1 Set 12 Reps with 5lb dumbbells, 3 Sets 10 Reps with 10lb dumbbells

Seated Arnolds: 4 Sets/10-12 Reps; 1 Sets 12 Reps, 3 Sets 10 Reps; 15lb dumbbells

Cool-down: Bike HIIT – 2.87 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Sunday

Yesterday my trainer and I went on a long brisk walk in a park by my house. According to MapMyRun we did a total of 5.89 miles, burning 676 calories! Sunday is typically my off day during the week so this was a bonus. I am so looking forward to spring making an extended appearance so I can enjoy the warm weather like we did yesterday!

Overall I feel like I had a really great weekend of exercise! I’m hoping I can do just as well this week and coming weekend.

Squats should be fun today! Yea right!

Biking Progress

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I forgot to write last week that I beat my previous bike challenge record!

Bike Challenge: 10 miles in 40 minutes (2.50 miles every 10 minutes)

Achieved: 11.13 miles in 40 minutes on Monday, 4/15.

Last time I did this challenge ride was a little less than a week before, 4/9.  I beat the goal, ending my ride at 10.88 miles.

This time I was able to get a quarter of a mile further than I did before. I think that the plan is to do a long ride every week, so hopefully the next time I do it I will be able to make it to 11.38 miles in 40 minutes to be consistent!

I love a challenge

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Bike Challenge: 10 miles in 40 minutes (2.50 miles every 10 minutes)

Achieved: 10.88 miles in 40 minutes

My Monday workout was a little off today. Very off actually. What was supposed to be a hardcore leg day filled with squats, weighted step ups, wall planks and leg presses ended up being a little bit of arms and some cardio.

My knee has been bothering me since last week so my trainer advised me to take it easy to find out if it is actually injured or if it is just an unfamiliar soreness. So, rather than my badass leg workouts, I focused on my pull ups, dips and push ups. I was supposed to do abs but I barely did. Shhhh.

After that I had a stationary bike challenge which I beat! Still not on par with what I was able to do last summer, but getting there! I am hoping that we can add one day a week where I do a lot of cardio – a challenge ride preferably – rather than just a quick cool down. I made a point to take a photo of my progress every 10 minutes and every 2.50 miles to see if I was keeping pace. Halfway through my ride I was 3 minutes ahead of schedule which was exciting. However, I clearly didn’t keep that up since I only surpassed the goal by .88. I attempted HIIT  (High-intensity Interval Training), by alternating between a sprint for 5-10 minutes and riding at moderate pace for a few minutes. It kicked my butt!

Today was good. My ass is already sore. Success!