Monday
Another day after a too full of carb loaded choices (Sunday) for cheat/reward meal.
I actually overslept this morning which NEVER happens. And when I did wake up it was hard for me to get moving around; again with just feeling lethargic and foggy into mid morning.
I am definitely through with putting too much of a bad thing in my body from now on (this week it was my moms spaghetti recipe; DEFINITELY not healthy side and bread slathered with garlic spread). I had 2 helpings. Maybe if I hadnt gone back for 2nds an hour later....Anyway if I didnt know/believe it before, the struggle is real when it comes to food and your mood. Whoa.
So after a day of no carbs today, LOTS of water, and lots and lots of healthy greens and lean proteins, I started feeling somewhat better.
Given that by the time I got off work, my shoulders were KILLING me (sore from yesterday), I figured while Back, Bi's and Tri's were next in the rotation, I would give my upper body a break and work legs instead. Plus I can work legs in the apartment gym and not have to go to 24HF and fight the Monday night fight that happens every single week. I will have to figure out some plan of attack come the first 6 weeks of 2015 because everyone knows about the 'resolutioners'. Gah.
OK, enough babble, on to the workout. Simple really.
2 miles easy TM
1 mile elliptical
Legs
1 mile sprint
No selfie today as even my apt gym was packed with people. Ugh.
Tuesday
Rest day
Wednesday
3 miles treadmill
Back, biceps and triceps
50 weighted lunges (totally random but I figure if I do these even on non-leg days it can only help, not hurt!)
I kinda sorta rushed through this; not quite finishing all the weight movements I generally do for B, B and T but I wanted to get home before 7 for a change. When I dont get to the gym until almost 5:30 it makes for a later time getting home. Hey at least I went when I really just wanted another rest day.
I think I'm tired or something. Its been a rough week energy/motivation wise.
Thursday
1 mile w/u elliptical
Shoulders which included:
Seated DB Press
Seated Lateral Raises
Face pulls
Behind the Neck Barbell Press
Bent Over Laterals
Low cable side laterals
Squats
2 miles treadmill
Another day of low motivation but picked up once I actually got into the gym. Actually can see a difference in just one weeks time. 2 weeks to DietBet weigh in. I KNOW I am still not anywhere near my goal but next week I plan to start a 'cut' and that also means a LOT more cardio...with the drop in carbs a 'cut' calls for, I will be a cranky mcCrankerson :O)
Friday
Rest
Saturday
Track Saturday once again! My workout on the schedule was 10x800
Started out with a mile warmup as usual.
Then I did the same as my previous track workout where after each 800, I would take a SHORT break and then bust out the next one. After each mile I would do a 400m walk before starting the next set.
I ended up with 7.25 miles overall.
I have one more track workout of 12x800. I used to loathe track Saturday workouts but now I like them. Doesn't hurt that I wasnt the only one out there this past weekend. Seemed like quite a few people had similiar workouts scheduled. Obviously I like them at this time because I actually feel like I am getting a good run/workout in PLUS the added benefit of upping my fat/calorie burn.
Instead of just a slow steady cardio as in a typical long run (or every run for some folks since they dont do tempos etc), I am actually pushing myself in speed and intervals. The Galloway plan is to do 40/20 but now that I have increased my ability once again, I typically just either run through or I will slow down on the 20 before speeding up again.
Sunday
Ah Sundays...I looooooooooove my Sundays at the gym. But I also love my lazy Sunday morning routine at home as well. With the football game on at noon, I needed to get to the gym early enough to get in a solid workout (2 hours was all I got in).
I will say up front that anything I did using my legs was DIFFICULT. I apparently ran harder than I thought at the track yesterday.
1 mile - elliptical (suuuuuuuper slow; my legs were just DEAD)
Back, biceps and triceps (this is ALWAYS a long workout for me and even so I didnt get through everything I would like to each time these muscle groups pop up on my rotation)
21 min on the stairmill (plus addl 2 min cooldown)
10min steam
10min sauna
*********************************
Changing it up this week: There will be more cardio, fewer movements, less weight, but higher reps.
My food choices this week are also going to be a bit on the extreme side as I am looking to cut for more definition and less 'bulk'
Given that by the time I got off work, my shoulders were KILLING me (sore from yesterday), I figured while Back, Bi's and Tri's were next in the rotation, I would give my upper body a break and work legs instead. Plus I can work legs in the apartment gym and not have to go to 24HF and fight the Monday night fight that happens every single week. I will have to figure out some plan of attack come the first 6 weeks of 2015 because everyone knows about the 'resolutioners'. Gah.
OK, enough babble, on to the workout. Simple really.
2 miles easy TM
1 mile elliptical
Legs
1 mile sprint
No selfie today as even my apt gym was packed with people. Ugh.
Tuesday
Rest day
Wednesday
3 miles treadmill
Back, biceps and triceps
50 weighted lunges (totally random but I figure if I do these even on non-leg days it can only help, not hurt!)
I kinda sorta rushed through this; not quite finishing all the weight movements I generally do for B, B and T but I wanted to get home before 7 for a change. When I dont get to the gym until almost 5:30 it makes for a later time getting home. Hey at least I went when I really just wanted another rest day.
I think I'm tired or something. Its been a rough week energy/motivation wise.
Thursday
1 mile w/u elliptical
Shoulders which included:
Seated DB Press
Seated Lateral Raises
Face pulls
Behind the Neck Barbell Press
Bent Over Laterals
Low cable side laterals
Squats
2 miles treadmill
Another day of low motivation but picked up once I actually got into the gym. Actually can see a difference in just one weeks time. 2 weeks to DietBet weigh in. I KNOW I am still not anywhere near my goal but next week I plan to start a 'cut' and that also means a LOT more cardio...with the drop in carbs a 'cut' calls for, I will be a cranky mcCrankerson :O)
 |
| I am still always proud of how even at 51, I can still kick it with the best of em ;o) And for my fellow hamcats who may be reading, we'll just call this my ML impersonation pose |
 |
| 9 days difference. Hard to tell here I guess, but not to me since I have to live in and see this body every day. Its weird how no progress, no progress and then one day BOOM you put on a pair of your jean shorts and they are SUPER baggy. |
Friday
Rest
Saturday
Track Saturday once again! My workout on the schedule was 10x800
Started out with a mile warmup as usual.
Then I did the same as my previous track workout where after each 800, I would take a SHORT break and then bust out the next one. After each mile I would do a 400m walk before starting the next set.
I ended up with 7.25 miles overall.
I have one more track workout of 12x800. I used to loathe track Saturday workouts but now I like them. Doesn't hurt that I wasnt the only one out there this past weekend. Seemed like quite a few people had similiar workouts scheduled. Obviously I like them at this time because I actually feel like I am getting a good run/workout in PLUS the added benefit of upping my fat/calorie burn.
Instead of just a slow steady cardio as in a typical long run (or every run for some folks since they dont do tempos etc), I am actually pushing myself in speed and intervals. The Galloway plan is to do 40/20 but now that I have increased my ability once again, I typically just either run through or I will slow down on the 20 before speeding up again.
Sunday
Ah Sundays...I looooooooooove my Sundays at the gym. But I also love my lazy Sunday morning routine at home as well. With the football game on at noon, I needed to get to the gym early enough to get in a solid workout (2 hours was all I got in).
I will say up front that anything I did using my legs was DIFFICULT. I apparently ran harder than I thought at the track yesterday.
1 mile - elliptical (suuuuuuuper slow; my legs were just DEAD)
Back, biceps and triceps (this is ALWAYS a long workout for me and even so I didnt get through everything I would like to each time these muscle groups pop up on my rotation)
21 min on the stairmill (plus addl 2 min cooldown)
10min steam
10min sauna
*********************************
Changing it up this week: There will be more cardio, fewer movements, less weight, but higher reps.
My food choices this week are also going to be a bit on the extreme side as I am looking to cut for more definition and less 'bulk'
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