Posts Tagged ‘workout stories’

884923e0-3916-46e4-b385-186ae604a8fbSomeone cancelled out of boot camp last night, and my other participant was half an hour late this morning. So by the time she arrived at the park, I had already completed the warm-up & four rounds of the first set of exercises below.

I let her know the bar was moved up (generally this elicits a rather loud “oh no”), and that I had three rules:

You are not allowed to tell me no, nor what you will or won’t do.
You are not permitted to say “can’t”. That means you’ve already given up and that makes for a crap workout.
You can’t say “sh**t” (it’s her favorite word).

Anne is a friend from church. She also works at my doctors office, knows my PCP and my weight loss doctor. Anne started seeing my personal trainer last year (I drug her to a session). Admittedly – I get after her quite a bit to be more active – she gets mega props though: she’s lost somewhere between 50 & 60lbs! For a woman who recently turned happily 60, that’s incredible!

Saturday Boot Camp WOD

Warm Up
Forward Lunges: 15 reps (each leg)
Side to Side Squats: 15 reps (each leg)
10 Incline Push Ups

Set 1:
Quick Step Ups: 20 reps (quick breather) and 20 reps (3x)
Incline Push Ups: 15 reps (3x)
Incline Jump Backs: 15 reps (think half-burpee with a bench) (3x)

Fourth Round: 30 seconds of each in set 1

Set 2:
High Knees: 30 seconds fast (3x)
Jumping Jacks: 15x (3x)

Fourth Round: 45 seconds of each in set 2

Set 3:
Dumbbell Swings: 10lbs – 30 reps (2x)
Toss & Squat: 6lb Medicine Ball – 15 reps (2x)  Anne ate the ball once

Nike-Blazer-ACG-Premium-X-Ray-1

It was in the high 50’s when I went to do my workout this morning – nice and brisk! I grabbed my hoodie, stuffed my Jaybirds in my ears and off to my gym park I went. The ground was pretty damp from the rain last night – but I didn’t have anything planned which would require me getting on the ground.

Or so I thought.

Right in the middle of step-ups, my left foot slid right out from underneath me on a rail road tie. One 10lb dumbbell flew a good five feet into the play area, the other right behind my head as I landed on the ground. No. Correction. As I landed in a nice soppy, slippery pile of leaves and mud. I hedged around the emotion of do I or don’t I allow myself to become completely embarrassed (given I just splattered myself in perfect view of the condos which have big windows that face the park). Then I saw someone who had been peering through their blinds hike them up to watch what I can only assume what my next display of falling on my ass might look like. Then I realized, THEY’RE in their house, I need a banner to hang over the fence:

It’s great to watch, it’s funner to do it!

Here’s the link to the WOD: http://spfitdet.wordpress.com/2013/08/13/workout-of-the-day-tuesday-tip/

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

Today’s workout comes from Jillian Michaels’ Slim Down program (apparently that was an Ambien download in April…). I couldn’t do the circuits three times, but I did do:

-Static Lunge w/Reverse Cable Fly: I used a rubber tube and went as low as I could (knee damage). 20x each leg.
-Clock Lunge: Starting the 12 o’clock position, go around the clock. Again, as Low as I could go: 3 revolutions per leg.
-Standing Mountain Climber w/3# DB’s: 20 each side.
-Skaters: These were awkward because my ability to balance while in motion is a little off. 20x each leg.
-Plank Twists: Oh. My. G<>>>. 25x each side.
-Squat Swing w/8# Ball: 20x
-Plank Row w/3# DB’s: 20x each side.
-Mountain Climbers (floor): 60 seconds (almost ate the linoleum!).
-Side Plank: 30 second per side. By this point I had the market cornered on shaking arms.
-Cross Over Lungs w/Hammer Curls 5# DB’s: 25x each side.
-Jumping Jacks: 60 seconds (not quite sixty seconds. I had to stop twice to breathe.).
-Squat Jack: 20x. These were hard, only because I didn’t want to tear up my knees…which are already tore up.
-Oblique side Crunch: Someone had to be laughing their a$$ off watching that. 25x per side.
-Pendulum Lunge w/Hammer Curls 5# DB’s: 25x per leg.
-Hamstring Curls on Exercise Ball: Well…all I can say is I tried. Sloppiest thing I ever did. But I did 15×2.

wallpost2I saved the best for last. Jillian calls this exercise “Shoot ‘Em Up” (she said she couldn’t think of another name). You’re supposed to crouch down, put your hands in front of you, have your feet a couple of inches away from the wall, then shoot your butt up to the ceiling. After, you kick your feet up onto the wall using your quads. Arms stay locked during this exercise. I couldn’t kick my feet up, but I did get them up and did 10 reps. I made the trainer who was in the building take a picture for proof. I’m seriously STOKED!

I do not get how long distance runners can handle the humidity outdoors. I am all about (insert dramatic air-circle pattern here) AC.

Tonight’s workout consisted of not one, not two, but three (yes…three) treadmills. The first one had touchy/feely issues (kind of like my ex-husband…). I had to poke the icons in just the right places in order to make it to the next screen (rumor has it this could lead one to a new level in Candy Crush Saga…or straight into a bad joke). When the program finally started and the belt began to move, it was slooooooow. I was puzzled because it was set to start at 3.7. I tried to adjust the speed. The display wouldn’t respond. I tried to pause the machine, the display got stuck on pause and wouldn’t resume when I poked it do so. I had to wait for it to time out.

Because I’m incredibly stubborn determined, I went through all that up there a second time. And again the belt moved super slow, set at 3.7. I was totally puzzled. Another minute or two went by and I figured it out:

Kilometers. Seriously. Matchbox cars in the hands of three-year-old boys move faster.

Finally I’m on my way, the machine is going. I walked a quarter mile, bumped the speed and ran a quarter mile. Wash, rinse, repeat. BUT…(you knew it was comin’) – a message popped up on the display with “User cannot be detected, press “OK” to continue”. I’m RUNNING! Try to poke the icon when you’re zippin’ along at five miles an hour. After the third pop up, I moved to the next machine.

There are seven or eight treadmills in the gym I go to (it’s small), and they were all filled. There was a gal to my left, a tall guy on my right (the display worked for HIM) – and we were all into doing our thing when BOOM! Power cuts off. Our three treadmills just abruptly stopped. No slow down. No “Danger Will Robinson! Danger!” signpost/popup. Just. Stopped. Period.

I almost fell off. I don’t know where the little gal to the left went, I suspect she flew off her machine. The guy to my right says, “Your machine stop?” Really?? He had a big white pair of Dr. Dre Beats headphones on and I swear: Princess Lea came to mind.

That led to my third and final treadmill of the evening. 5.0 miles in a little over an hour. On my way out I got onto the Leg Raise Dip thingy and did 25legraisedipknee raises (on the floor they’d be crunches). I was fairly impressed…even if I could only do five at a time with a 30 second suffocation-preventative break in between.

 

If you got time to watch all the shows you DVR’d for the past week, cuddle a hangover, eat pancakes, watch cartoons, play video games, catch a movie, have kids to corral or dogs to herd, you got time to workout. I know this to be true…I used to weigh almost 400 pounds.

One day the excuses will run out…or you’ll get tired of the shrill sound of my voice. It’s a lot easier to chase your grandchildren, nieces or nephews, or your own babies when you aren’t tied to a 300 pound brick.

Today I had Boot Camp Solo. I invited 42 people, 1 said “yes”, nobody showed. Yay. 😦

My “gym” of choice was at Butler Elementary in Huntington Woods. A small spot with two baseball fields, short bleachers, a little play park, a track, trees, a water park (I did not go there). It was the perfect morning: sun out, in the high 60’s. Best part was when I rode my bike out into the middle of the baseball field. I didn’t see the sign about no bikes for a good 20 minutes.

Saturday Workout:

Road Cycle: 6.05 miles round trip w/10lb pack (72.2 & 98.4 gains)
Bleachers (run up & down): 25 reps x 5 (125 total)
Push Ups: 25 reps x 5 (125 total)
Squats: 25 reps x 4 (100 total)
Mountain Climbers (I used the bleachers for handles): 60 reps x 4 (240 total)
Track: jogged/walked 4x

According to my little body monitor: I moved 6,797 steps for 3.5 miles (not including the bike ride); I was active for one hour and fifty-six minutes, I was idle for 8 minutes. I burned 2,326 calories | active burn was 1,736 calories | resting burn is 590 calories.

hwpark

These are curves.

curves

There’s two years and a 140 pounds between these pictures.

Friday Workout

  • Rode the bike: 5.57 miles to the studio w/20lb backpack
  • Boxing: Three 3 minute rounds
  • TRX back rows: 60 seconds
  • 15lb dumbbells: Curls x 15
  • 12lb dumbbells: Curls x 20
  • TRX back rows (again): 60 seconds
  • 5lb dumbbells: Sides x 15; Fronts x 15; Overhead press x 15
  • 15lb dumbbell: Tricep overhead press x 10
  • 12lb dumbbell: Tricep overhead press x 30
  • Push ups: 90
  • Weighted sled pushes: 60lbs x 80 ft
  • Weighted sled drags: 95lbs, 140lbs across the back of the parking lot
  • Rode 5.34 miles on bike home w/15lb backpack.
  • FYI: I drug 140lbs…that’s how much weight I’ve lost.

    shoeLast June I decided I was going to try out the StairMaster at the candy store gym.

    With determination driven by sheer purpose (I think I can, I think I can, I think I can) I strode across the gym. Tucked at the end of the last row of cardio paraphernalia were a handful of StairMaster machines. A lady was on the end unit, the second was empty, a gentleman was on the third one.

    Second thought…the use of “gentleman” is premature.

    I stuck my water bottle in the water bottle hole. Draped the smelly towel my membership entitled me to use for free over the hand rail (which smelled like it had been buried in a garbage can); got my playlist together (that’s code for I un-knotted my earphones), and finally with a cocky sense of purpose (know-it all-ness) I climbed upon the machine. Seven feet in the air I pushed the settings through to the program I wanted and pressed start (quick tip: what you set the elliptical to does not apply to the StairMaster. You might want to write that down.).

    I made a mental note that the heart rate figures I inputted were most likely wrong because the stairs started to move very rapidly, simulating – oh, I don’t know – how one might run up a flight of stairs! I made a go of it and attempted to get my footing while I desperately searched for a warning label that would have given some detail as to why my feet weren’t fitted to the steps. I also made another mental note: write Nautilus a letter which would state a warning label that shared the bottom step disappears would be vital…and lifesaving.

    I knew I needed to stop the machine and start over. I grabbed the top of the rail to pull myself up. My foot slipped off a step and as I slid down the length of the machine I uttered loudly, “You have GOT to be kidding me.”

    The lady to the right and the gentleman to the left never moved. They continued to stare ahead and climb to their destinations.

    I managed to get myself together and got the machine to cooperate. 30 minutes later I had logged 95 floors. I’m not entirely certain how floors are determined, but I don’t care. I did it.

    Afterward I hit the elliptical, and got grossed out when the little skinny chick next to me left the machine and didn’t clean it.

    Eew.