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Wednesday was a rest day--definitely needed even though the rest of this week is hectic.
Yesterday (Thursday) very quick trip to the gym. 12 minutes on the treadmill, 0 degrees, mostly at 4.0mph with some running at 5.5
2 sets of 15 butterflies from the bench with 15#
2 sets of 15 shoulder shrugs and heel raises with 40#
25 bench presses with 40#
2 sets of 10 of the two exercises with the red stretch bands for the shoulders
15 rows from a lunge position with 20#
Today I won’t make it to exercise other than walking around the school building for part of a period. I’ll get home from subbing at about 3 and I then work at the pharmacy from 4 to 7. And then we’re going to a party from 7 to 9. I’m not going to exercise after that.
Well, I really didn’t walk for all that long yesterday. And I felt a bit guilty saying that I wouldn’t exercise. Even without any equipment at home, I could do many of the things I do with Bryan at the gym. However, we did get home around 9:30 and got into the hot tub. When I got out I went straight to bed and didn’t get up until 9. That’s the longest I’ve slept in weeks--and I really needed it. I was exhausted.
1 hour on the treadmill. The HR monitor says 369 calories, 40% fat, Max HR 177 (110%), Average 121 (75%).
Most of the time I was at 0 degrees and 4 mph but I also ran for 5 minutes at 6.1 mph and I did a couple of minutes at 8 degrees (I was getting bored.) I “covered” more than 4 miles.
2 sets of 20 of the red band shoulder exercises
20 bobbing birds on styro with 10#
I had hope to work on the bench presses a bit but no one was there whom I could ask to spot me . . . and I ran out of time.
Shawn, I did kick back into gear today but yesterday wasn’t exactly “restful” even though I have to count it as a “rest day” from exercise. I got to work at 7:30 a.m. , got home at 3:10 for a 20 minute nap, and was back at my other job from 4 to 7 and then we went directly to a party and stood from 7 to 9:30.
I guess I’m thankful that I have enough endurance to do something like that at least once in a while.
Actually today is much more restful since I’m going at my own pace. Isn’t that ironic after all the exercise?
The weekend was mostly quiet--which was good. I got laundry done and cooked. Once in a while I get “domestic.”
I was bothered by my back a bit most of the weekend. The chiropractor said this morning that it was probably from being so dead tired Friday night and for sleeping so long. She thinks I’m still sleep deprived so my Rx was to get to bed tonight before 10.
Today was my personal training session so I worked hard and am tired. Luckily I didn’t sub and I worked at the pharmacy only from 5 to 7.
Today’s exercise: The HR monitor says 1 hour 3 minutes, 444 calories, 35% fat, max heart rate 161 (100%), avg 129 (80%), time in zone 26 minutes. As per usual my “zone” time isn’t that good but that’s because the range isn’t that wide and I’m often either over or under in order to catch my breath.
5 minutes on the treadmill
ski pole jumps
speed skating
sit ups with one arm behind my neck and the other in the air and legs wide
sit ups with both arms overhead and legs together
curls to presses
squats with curls to presses
4 bench presses of 65 pounds (the first two clean)
followed by 14 bench presses of 45 pounds
stationary inch worms
plank position moving hands from floor to bench and down to floor and back up again
leg swings over a stool
rows leading with my elbow out to my side
butterflies
lunges with 2.5 pound weights going to the sides and then to the front
20 swings of a 20 pound kettle weight with squats
side-step two over and two back keeping my hands inside of my knees and staying in as much of a squat as possible
quick steps around a towel and reverse direction
scissors with my legs (more than ever before)
work on my side for my abs
That’s enough. No one needs to know whatever I’ve missed.
Thanks, everyone. I would be thrilled if I lost some more of my butt. No problems there.
Paula, I’ll be interested in learning what your trainer does with you. Even with all your activities, I would never expect him to start you out with anything like what I did yesterday. I’ve been doing this once a week (with some exceptions for either my or the trainer’s vacations, etc.) for almost two years (anniversary in February).
I wish I had a video of my first session. I was exhausted and went home to bed that first time. I know I wasn’t able to do that much but I struggled with what I was asked to do. Yesterday I was tired but after the session I ran home and showered, got the hot tub water tested, got a hair cut, and went in to work for two hours.
Isn;t it amazing how much of a differnce working out can make? Things that once seemed close to impossible are so satisfying when you can actually do them!
Today I spent an hour on the treadmill, mostly at 2 degrees and 4.0 mph but I ran for a few minutes at 6.6 mph and had the slope up to 10 degrees at one point. The HR monitor says 366 calories, 45% fat, max HR 185 (115%) (I think that’s a misreading because I wasn’t that stressed at any point) and 120 average (75%). I did end up with another nap this afternoon after some running around and I have the delayed onset muscle soreness from yesterday as expected.
My husband practiced the bench press today again--this time with one of the guys (a former student of mine) spotting for him. He pressed 60% of his weight 5 times which is a huge improvement for him. I think he might actually compete in February.
My plan for tomorrow is to get to the gym early for me because I have to be at school to sub at 11 a.m. If that doesn’t work, I’ll go in the afternoon. However, I’m more likely to snag a spotter in the morning.
