Training Log Archive: danyadIn the 7 days ending May 8, 2010:
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Friday May 7, 2010 #
Zumba 1:00:00 [4]
ahr:165 max:183
I decided to attend the morning Zumba class and was SO happy I did. Zumba is a mix of Latin rhythms with moves, its not quite dance because you do a lot of jumping and random moves but you do get a very good cardio work out. We did a set of 6 songs, the first 3 were like warm up songs and my HR was only about 145-150 I was thinking 'oh this is easy' than the last 3 songs really bump it up and got my HR really up.
The class ends with 2 songs dedicated to muscular strength where you do a series of squats, leg lunges, and knee lifts. And wound down with one song as our cool off song.
I had a great time and found the muscular strength part hard but will continue to go so i can get better, great way to start my day.
The class ends with 2 songs dedicated to muscular strength where you do a series of squats, leg lunges, and knee lifts. And wound down with one song as our cool off song.
I had a great time and found the muscular strength part hard but will continue to go so i can get better, great way to start my day.
Bicycle (stationary) 30:00 [4] 7.0 mi (4:17 / mi)
ahr:170 max:180
Did the bike for 30 minutes today, level 13, mode 'random hill'. I find the time i spend on the bike goes by really fast, instead of looking or focusing on the time I focus on the 'hills' which are a challenge and I just focus on getting through it, so I really enjoy biking. :)
Row Machine 5:00 [4]
I started with the rowing machine, did not feel as sore in my legs so was able to go faster, but forgot my HR monitor so did not know my HR but I felt like I got a good work out.
calisthenics 20:00 [3]
Ball-on-the-wall-squats: held for 30 seconds each, 3 sets
Lat pulldown: lats: 10 reps, 3 sets, 75lbs
Seated dumbbell curls: 10 reps, 3 sets, 10lbs each hand
V-Grip Cable Row: 10 reps, 3sets, 60lbs
Planks: held for 15 seconds, 3 sets
Full sit ups: 15 reps, 3 sets
Chest Press: 10 reps, 3 sets, 60lbs
Lat pulldown: lats: 10 reps, 3 sets, 75lbs
Seated dumbbell curls: 10 reps, 3 sets, 10lbs each hand
V-Grip Cable Row: 10 reps, 3sets, 60lbs
Planks: held for 15 seconds, 3 sets
Full sit ups: 15 reps, 3 sets
Chest Press: 10 reps, 3 sets, 60lbs
Step Machine 5:00 [4]
Did the step machine, to end my work out and did it on level 8 for 5 minutes, I probably could have pushed myself for longer but I was tired and sore so gave in after 5 minutes, maybe next time I will stick it for longer.
Thursday May 6, 2010 #
calisthenics 25:00 [4]
Shoulder Press (Delts): 10 reps, 3 sets, 10lbs
V-Grip Cable Row: 10 reps, 3 sets, 60lbs
Sit ups on bench: 10 reps, 2 sets
Dumbell Incline Press: 10 reps, 3 sets, 30lbs
V-Grip Cable Row: 10 reps, 3 sets, 60lbs
Sit ups on bench: 10 reps, 2 sets
Dumbell Incline Press: 10 reps, 3 sets, 30lbs
Bicycle (stationary) 25:00 [4]
ahr:170 max:183
Today was rainy so my usual walk/jog track was all muddy so I had to do my cardio at the gym. I really tried to work real hard to get in as much of a work out as I could.
So I did level 13, on 'random hill' program, and really tried to push it on the up hill parts, despite the burn in my legs, I pushed through and was happy I did. Got my HR up and felt great afterward.
So I did level 13, on 'random hill' program, and really tried to push it on the up hill parts, despite the burn in my legs, I pushed through and was happy I did. Got my HR up and felt great afterward.
Row Machine 5:00 [4]
max:177
I did the rowing machine first and brought my HR monitor so I could get a good sense at how hard I work, so after my 5 minutes my HR was 177. So it shows I do work hard even if its for 5 minutes.
treadmill 10:00 [4]
ahr:165 max:177
Only had 10 more minutes to work out before the gym closed so I tried to up the intensity for that short period of time.
Did incline 6, speed 4.0
Did incline 6, speed 4.0
Wednesday May 5, 2010 #
Walk/Jog 38:00 [4]
ahr:160 max:179
Actual time: 38:47
Did my new loop again this morning and found my legs were pretty sore this morning from the previous days activity, but I still went because I wanted to get my cardio in. I felt that I jogged for shorter periods of time, compared to yesterday, but I found it was harder with my legs. But when i would do the walking periods I really tried to bump it up and still go at a very brisk pace. And it worked because I shaved a few seconds off my time, even if its only a few seconds its better than being later, so I am happy that I still went and did it. Weather was perfect, sunny/cloudy, so I would get periods of sun and then shade which was perfect plus when going across the bridges it was real windy because the wind is always strong coming off the water. Good way tov start my morning.
Did my new loop again this morning and found my legs were pretty sore this morning from the previous days activity, but I still went because I wanted to get my cardio in. I felt that I jogged for shorter periods of time, compared to yesterday, but I found it was harder with my legs. But when i would do the walking periods I really tried to bump it up and still go at a very brisk pace. And it worked because I shaved a few seconds off my time, even if its only a few seconds its better than being later, so I am happy that I still went and did it. Weather was perfect, sunny/cloudy, so I would get periods of sun and then shade which was perfect plus when going across the bridges it was real windy because the wind is always strong coming off the water. Good way tov start my morning.
Bicycle (stationary) 10:00 [3]
ahr:140 max:168
I was pretty tired by the time I hit the gym and pretty sore as well. But I wanted to still go and get some kind of work out at the gym. So I did the bike on level 7 for 5 minutes and then upped it to level 12 for the last 4 minutes and pushed myself for the last minute at level 13, all on the manual setting. I did not get my HR up as high but its better than nothing.
Row Machine 5:00 [4]
Started with the row machine today, thought I could do 10 minutes but after 2 minutes in I could feel the burn from my previous days activity, but instead of quitting I just kept going and finished at least my 5 minutes. It was a good burst of cardio and maybe next week I will be able to bump it up to 10 minutes but my muscles are still adjusting to the new regimes.
calisthenics 30:00 [4]
Alternating Leg Lunges with 3lbs weights above head: 12 reps, 4 sets
Full Sit-Ups: 10 reps, 3 sets
Planks: held for 10 seconds, 3 sets
Squats on balance ball: 10 reps, 1 set
Leg Press: 10 reps, 3 sets: 120lbs
Shoulder/bicep exercise: 3lbs, 10 reps, 3 sets
Ball on the wall squats: held for 30 seconds: 3 sets
Triceps Pull down: 10 reps: 3 sets, 65lbs
Worked a lot more on muscular endurance today and not as much as cardio, but will try and alternate each work out to level it out because getting enough cardio is essential to burn fat.
Full Sit-Ups: 10 reps, 3 sets
Planks: held for 10 seconds, 3 sets
Squats on balance ball: 10 reps, 1 set
Leg Press: 10 reps, 3 sets: 120lbs
Shoulder/bicep exercise: 3lbs, 10 reps, 3 sets
Ball on the wall squats: held for 30 seconds: 3 sets
Triceps Pull down: 10 reps: 3 sets, 65lbs
Worked a lot more on muscular endurance today and not as much as cardio, but will try and alternate each work out to level it out because getting enough cardio is essential to burn fat.
Tuesday May 4, 2010 #
Walk/Jog intervals 30:00 [4]
ahr:165 max:183
Went for a brisk jog around Waterfowl Park, went a little later in the day and the heat slowed me down quite a bit, going to try and either go in the morning or evenings from now on.
Am trying to test where I am physically, so I jog for as far as I can than walk a bit and then jog again, I try to run the length of all the bridges and walk the paths, but next week I want to start doing timed interval so I can monitor my progression.
Am trying to test where I am physically, so I jog for as far as I can than walk a bit and then jog again, I try to run the length of all the bridges and walk the paths, but next week I want to start doing timed interval so I can monitor my progression.
Muscular Strength (Weights ) 20:00 [3]
Leg Press: 10 reps, 3 sets: 120lbs
Squats: 10 reps, 4 sets: 20 each leg
Standing Barbell Curls: 10 reps, 3 sets: 20lbs
Incline Press (arms): 10 reps, 3 sets: 30lbs
Lateral Raises: 10 reps, 3 sets, 75lbs
Squats: 10 reps, 4 sets: 20 each leg
Standing Barbell Curls: 10 reps, 3 sets: 20lbs
Incline Press (arms): 10 reps, 3 sets: 30lbs
Lateral Raises: 10 reps, 3 sets, 75lbs
Bicycle (stationary) 23:00 [4] 5.5 mi (4:11 / mi)
ahr:165 max:184
Set the program to 'Random Hill' which is pretty much interval, its starts you out low and then as you go the tension increases as if you are biking up hills and then it gets easier for a short bit as if you go down hill. It is pretty much interval as your HR gets high and then lowers a bit and then gets high again.
I set it on level 13 and found my legs really burning when it came to the height of the high hills. I had to lower the level to 11 for the first high hill but as soon as that hill passed the cramp went away and i finished the work out on 13.
I set it on level 13 and found my legs really burning when it came to the height of the high hills. I had to lower the level to 11 for the first high hill but as soon as that hill passed the cramp went away and i finished the work out on 13.
elliptical 12:00 [3]
ahr:158 max:164
Switched up the muscle being used but still wanted to get some cardio in so I did the elliptical. Not as strenuous a work out but could feel the burn in my thighs.
Level was set to 10.
Level was set to 10.
Row Machine 5:00 [5]
This was my last machine of my work out so by this time I was getting pretty tired, but I pushed through those five minutes as hard as I could and by the end I could really feel it in my legs (including calves) and arms. I hope to do it for 10 minutes next week.
Walk/Jog 39:00 [4]
ahr:160 max:180
Went for an evening walk-jog, found a new route through Waterfowl Park and a ways into town and a road that leads back to the park so I took it and timed myself. I think I will stick to this route for the next few weeks and try to beat my time each time.
I found i was a lot slower during this one. I guess with it being the end of the day and my last work out of the day my body was tired and sore, I found it wasn't my cardiovascular strength that was making me stop and walk for periods of time but my thighs and calves, but once they strengthen up hopefully i will be able to go for longer periods. Also I hope to lose some more weight which will also increase my time and make it easier. :) But all in all it was a great way to wind down the day.
I found i was a lot slower during this one. I guess with it being the end of the day and my last work out of the day my body was tired and sore, I found it wasn't my cardiovascular strength that was making me stop and walk for periods of time but my thighs and calves, but once they strengthen up hopefully i will be able to go for longer periods. Also I hope to lose some more weight which will also increase my time and make it easier. :) But all in all it was a great way to wind down the day.
Monday May 3, 2010 #
Walk/Jog 39:00 [5]
ahr:175 max:200
Went for a jog this afternoon through Waterfowl Park, it was not to hot and was windy which was nice. I found I pushed myself fairly hard and was able to jog for longer periods of time then I thought. I am just testing to see where I am at now physically and next week think I am going to do timed interval but for this week I am just focusing on pushing myself and seeing what i can do.
Bicycle (stationary) 20:00 [4]
ahr:175 max:183
Did the stationary on level 13 today and on 'random hill' program, which is almost like interval, found it was just the right level for me, it challenged me, I was sweating buckets and at times I just wanted to stop but I kept at it and finished so it proves I can do it, I think I will stick with this level of intensity until it does not become a challenge any more and then will bump it up.
elliptical 22:00 [3]
ahr:170 max:176
Hit the elliptical to finish my last bit of cardio for my gym workout, set the level to 10 which is the highest it will go, I did not find it too challenging but after being on the elliptical I found my legs were hurting about 1/2 way through. I hope to improve my speed each week.
calisthenics 20:00 [4]
Full sit ups: 10 reps, 3 sets
Ball Squats: 10 reps, 3 sets: 30second duration (I discovered how weak my thighs and quads are, I could only hold it for 30 seconds, being bent right to a 90 degree angel and felt a burn in my glutes and quads like I have never felt before. I was disappointed at how little I could hold them for, but I will continue to do the 30 sec duration this week and maybe next week bump it up to a minute at a time)
Ball Squats: 10 reps, 3 sets: 30second duration (I discovered how weak my thighs and quads are, I could only hold it for 30 seconds, being bent right to a 90 degree angel and felt a burn in my glutes and quads like I have never felt before. I was disappointed at how little I could hold them for, but I will continue to do the 30 sec duration this week and maybe next week bump it up to a minute at a time)