Chest and Shoulders

Sorry! Realized I hadn't updated this in a while. Moved down to Texas (for more on that, check here). Been lifting on and off since I got here...but figured I have some goals, so I might as well make myself as accountable as possible.

CHEST AND SHOULDERS

Bench press:
95/10
105/6
105/6
105/6
95/6

Incline DB press:
32.5/10
35/10
35/10

Incline DB flye:
20/15
25/10
25/10

DB shrugs
52.5/15
55/15
60/15
75/10

Front DB raises (superset with lateral DB raises):
10/10
10/10
10/10

Lateral DB raises (superset with front DB raises):
10/10
10/10
10/10

DB military press:
20/10
22.5/10
25/8

Captain's chair leg raises:
3x15

Ball crunches:
3x15

CARDIO
- 45 minutes on the treadmill, pre-workout
- 15 minutes on the cross-trainer, post-workout

Triceps and Biceps

Got up at 0400 so I could get a workout in before I had to work...yay...had a decent workout...blew it at dinner, where I had wonderful deep-dish pizza and a deep-dish cookie dessert thing...we were celebrating, though...haha...

Triceps and Biceps (Dumbbells)
* Superset #1:
- Overhead dumbbell extension: 1x12 (30lbs), 2x10 (35lbs)
- Hammer curls: 1x12 (15lbs), 2x10 (20lbs)

* Superset #2:
- Lying crossface extension: 1x12 (12lbs), 2x10 (15lbs)
- Incline alternating curl: 1x12 (15lbs), 2x10 (20lbs)

* Superset #3:
- Triceps kickback: 1x12 (12lbs) 2x10 (15lbs)
- Concentration curls: 1x12 (12lbs), 2x10 (15lbs)

Cardio
* 30 minutes on crosstrainer, pre-workout
* 30 minutes on elliptical, post-workout

Heart-rate Monitor Readings
* Duration: 1hr 30min
* Calories burned: 907 (50% fat)
* Max. HR: 157 (81% MHR)
* Avg. HR: 135 (69% MHR)

Chest and Shoulders

Eh...so I went for a 'run' this morning (I use that term very...openly, as my runs have been more run/walks...I shoulda been more consistent through the winter with my running...eh...)...about 2.5 miles into it, it's start POURING rain. At first, I was not a happy girl...but then I just started laughing and finished the last 1.25 miles. Got into the gym soaked. Did not make for a comfortable workout, but I did it...

Chest and Shoulders
* Bench press: 5x5 @ 95lbs (with a light warmup set of 10 prior)

* Incline DB press: 3x15/10/10 @ 25lbs

* DB Shoulder press: 3x12/10/10 @ 15/20/20lbs

* Superset
- Pec deck: 3x10 @ 75lbs
- Reverse pec deck: 3x12 @ 45lbs

* Superset
- Lateral DB raises: 3x10 @ 8lbs
- Front DB raises: 1x10 @ 8lbs, 1x6 @ 8lbs, 1x4 @ 5lbs, 1x10 @ 5lbs

Cardio
* Run/walk outside: 3.75 miles
* 10 min. on stationary bike prior to weight training
* 15 min. on elliptical post-weight training

NOTE: My shoulders are sooo freakin' weak. I hate 'em. Blah.

Food

Okay, been tryin' to come up with a good 'diet' to follow that would meet my needs and everything..So I figured one out...I rock...It follows the 50/30/20 split, which is good for runners...and since that's what a majority of my training is going to focus on...hah...here...

Total calories: 1556
Carbs: 238g (47 g of fiber!) (764 calories) - 49%
Fat: 37g (335 calories) - 21%
Protein: 119g (475 calories) - 30%


Meal #1 (325 calories):
2 eggs, scrambled
1 c. Kashi Go Lean! cereal
1/2 c. Skim milk

Meal #2 (390 calories):
6 Multigrain rice cakes
6 oz. Carb Freedom yogurt

Meal #3 (300 calories):
1 serving Quaker Weight Control oatmeal
6 oz. Carb Freedom Yogurt
1 stick of low-fat string cheese

Meal #4 (192 calories):
1 Grapefruit
6 oz. Carb Freedom yogurt
1 stick of low-fat string cheese

Meal #5 (369 calories)
2 Boca vegan burgers
2 c. cooked broccoli
1 apple

Cold...

So, I did do cardio yesterday morning, but I don't remember what exactly, so I'm not gonna post it...plus, I had my tattoo worked on Wednesday night, so I didn't really wanna wear my HR monitor since the chest-strap would cut right across where my back was tender...

Anyway, I got up this morning at 0500 and decided to get off my ass (finally) and go run...checked my desktop WeatherBug - it was 26 degrees out...Pulled on my warmups and my Illinois Tech hoodie, laced up my Brooks shoes (second favorite running shoes!), hopped in my car and headed toward the gym...Did my 5.25mi loop, but it was kicking my ass, so it was a mix of running and walking...I dunno if it was the lack of running outside or the cold weather, but either way, I felt sooo outta shape...Headed into the gym and did another 45 minutes of cardio...yay for me...

Cardio

Morning (Session 1)

• Ran/Walked outside - ~5.25 miles, in 26 degree weather...yay me...
  

Morning (Session 2)

• 15 minutes on the stationary bike, 4.95 miles
  
• 30 minutes on the elliptical machine...
  

Heart-Rate Monitor Readings

Morning (Run/Walk)

• Duration: 1:02
  
• Calories burned: 1018 calories (25% fat)
  
• Max. heart rate reached: 191 (98% of my MHR)
  
• Average heart rate: 171 (88% of my MHR)
  

Morning (Bike/Elliptical)

• Duration: 0:52
  
• Calories burned: 680 calories (45% fat)
  
• Max. heart rate reached: 168 (86% of my MHR)
  
• Average heart rate: 150 (77% of my MHR)
  

Spin Goddess

Well, this morning, I had to get up and teach Spin at 0545...this is after teaching last night at 1745...anyway...it was a decent class...I still love it because I kick this guy's ass...that's my whole goal of that class...Anyway, I got done and apparently, the girl that teaches the 0915 Spin class was sick, so my boss asked if I would mind teaching again...I think he was joking, but I agreed...It was okay, but those people are too quiet during that slot...Oh well...I got two good workouts in...yay for me...

Cardio

Morning (Session 1)

• About an hour of Spin class - same class as last night, just different people...
  

Morning (Session 2)

• 10 minutes of jump roping - good calorie burn...burned 180 calories in ten minutes!
  
• Another hour of Spin class - used the CD that kicks my ass...it was nice, except the people were way too quiet...
  

Heart-Rate Monitor Readings

Morning (Session 1)

• Duration: 1:11
  
• Calories burned: 924 calories (45% fat)
  
• Max. heart rate reached: 175 (90% of my MHR)
  
• Average heart rate: 151 (77% of my MHR)
  

Morning (Session 2)

• Duration: 1:32
  
• Calories burned: 1166 calories (40% fat)
  
• Max. heart rate reached: 179 (92% of my MHR)
  
• Average heart rate: 147 (75% of my MHR)
  

More Cardio

My workout today was...

Morning

• 59 minutes on the treadmill, 5 miles...this guy got on next to me thinkin' he was gonna out run me, so we went toe-to-toe up to 10mph...haha...he stopped. Wuss.
  
• 15 minutes on the elliptical...I figured since I burned damn near 800 calories on the treadmill, I didn't need to do that much...plus, Spin class tonight...
  

Evening

• About an hour of Spin class...not a bad class...not the greatest though...
  

Heart-rate Monitor Readings

Morning

• Duration: 1:17
  
• Calories burned: 1026 calories (40% fat)
  
• Max. heart rate reached: 195 (100% of my MHR)
  
• Average heart rate: 150 (77% of my MHR)
  

Evening

• Duration: 1:05
  
• Calories burned: 836 calories (45% fat)
  
• Max. heart rate reached: 168 (86% of my MHR)
  
• Average heart rate: 150 (77% of my MHR)