Jelly Legs

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Yesterday I completed my first double workout day…

OUCH.

I ran a little under 2.5 miles at 5:45AM, then did a 5:30PM spinning class at LA Fitness. The day before was a leg day so if yesterday afternoon’s hobbling around wasn’t enough… I’ve got plenty of that ahead of me today.

My legs are absolute jello. I swear! I have actually lost my balance and they have buckled awkwardly a couple of times while walking. Using the bathroom when I woke up this morning was quite the challenge.

I am feeling it, big time. But I am SO glad I did it.

I have done spinning classes before, but every instructor is different and it had been a while. I think I did a good job for my first time back on a bike and it was really nice to be in a class with people my age. The last few that I took were at the Y, and I was younger than everyone else in the class by at least 15-20 years. The instructor was so-so and while it was a good workout, I didn’t feel challenged. In this class, everyone was working really hard, the instructor was awesome and it motivated me that much more to push myself to my limits. During my ride I was sweating so much that I was thinking, “hell yea! There goes 20lbs!”

With the combination of my run, my spinning class, and my leg day the day before (squats and stuff), my muscles feel absolutely torn. I love it.

I can’t wait to take another class!

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!