Training Log Archive: danyad

Attended the morning class, felt I could have pushed myself harder but I found it was not hard cardio vascularly but muscular endurance, my legs were really burning making the lunges, knee lifts, jumps, etc.

All in all great class and great way to start my morning.

After my weight regime felt I wanted to get a little more cardio in so hoped on the bike and went for a spin.
Found I had a lot more energy then usual, could be a combination of having lunch an hour before so my body was breaking it down and using it or maybe it is just my body progressing in healthy ways, or the amazing new playlist I had ha ha but either way the extra boost of energy was nice.

I did random hill setting, level 11-13, this random setting only had 2 max hills unlike the other time, I like the change because that way even though I do the same setting its still different and my body won't adjust to it.

The first hill I bumped it down to 11 for the first 3/4 and then upped it to 12 for the last 1/4, again found it was not that I could not keep up cardio vascularly but my thighs were just burning. The second hill I did the first 3/4 on 12 and the last 1/4 on 13, really trying to push myself, and when I was not on the max hills the level always stayed at 13. Great work out and felt awesome afterwards. :D

Decided to take a new route to my weight regime, instead of doing weight work outs that work on all muscles and doing the regime everyday, I decided to try and switch it up. So i will work out one day dedicated to upper body and the next day lower body, then take a break, and then do one more day upper body, next day lower body, then the next day abs and the last day break. I think its a good mix and we'll see how it goes. So I did upper body today:

Dumbbell Bench Press ~ 3: sets, 10:reps, 10lbs
Incline Dumbbell Bench Press ~ 3:sets, 10reps, 10lbs
Machine Chest Press ~ 3 sets, 10 reps, 60lbs
Barbell Shoulder Press with Squat ~ 3:sets, 10:reps, 20lbs
V-Grip Cable Row ~ 3:sets, 10:reps, 45lbs
Lat Pulldown ~ 3:sets, 10:reps, 75lbs
Barbell Curl ~ 3:sets, 10:reps, 30lbs
Bicep Cable Curl ~ 3:sets, 10:reps, 35lbs
Dumbbell overhead Triceps Extension ~ 3:sets, 10:reps, 5lbs
Triceps Pressdown ~ 3:sets, 10reps, 45lbs


Those are the ones I recall, I may have forgotten one or two, but I think thats the just of it. My arms were burning afterwards, but felt great. :)

Had a great time at class today, found I had a lot more energy than last class and really pushed myself on the last few songs to make sure I did not leave any energy un-used.

Really felt any leg movements from previous day squats and lunges.

Also found I had more energy for this class than last time I did both classes, two weeks ago. I also had a minor accomplishment not physically but mentally, as I usually take the back of the class because I was always self conscious. But today I found the back too crowded (i guess other people had the same feelings) so I went to the second row from the front. I felt more comfortable with the moves and really worked it.
I also pushed myself further in the abdominal section it hurt like heck and felt like I was almost gonna puke but I was so proud that I was able to push beyond the pain and turn my mind from the pain and go further.

Felt great by the end of class, my shirt (as gross as it sounds) was absolutely soaked, I think next class I will bring a change of shirts for between classes.

Again a great way to end my evening :P

Hit the gym today, did not get in as much cardio as I would have liked but the gym filled up by the time I was done the bike and there were very few machines available. But I at least got in 1/2 hour, I think I will try and get my w/o's done in the morning.

Any way did 1/2 hour on the bike, setting Random Hill, intensity: Varied between 11-13.

So with Random Hill you experince a few hills, some more intense then others, but there are a total of 3 hills at max level and intermediate ones throughout. The first max hill I had to bump it down to 11, my legs just could not peddle, the second hill I completed 3/4 of it on 13 then had to bump it to 12 for the last 1/4 and the thrid max hill I did the first 1/4 on 13 then bumped it down to 12 for the other 1/4 and had to finish on 11 because my legs were just not strong enough.

All in all a great work out was all gross and sweaty by the end :P

I usually have a set plan to do or regime but for some reason today I just did not feel like routine so I was kind of all over the place, but my goal was to keep moving. So for example instead of normally doing 1 set of bicep curls and then taking a quick break before doing the next set, I would so 1 set of bicep curls then 1 set of squats and just go back and forth until the sets were complete. That way the muscle group was getting a rest but the rest of my body was still working.

Body Weight Lunges: 4 sets: 11reps
Jumping Jacks: 1 set: 20 reps
Dumbell Shoulder Press: 3 set: 10 reps
Knee Push ups: 2 sets: Reps: 10
Wall-Ball Squats: 4sets: held for 30 seconds each
Crunch: 1 set: 10 reps
Double leg lowering ab drill: 2 sets: Reps:4
Burpees: 1 set: 10 reps

Attended Zumba today after a whole weeks hiatus from physical activity. Had a real busy week last week and the weather was crappy and fell into a slump where I just could not drag my lazy butt out.

So I put an end to that this week and am trying to get back on track. I found I really know the moves well and can do most with out cues, so am able to work hard and now focus on making my moves more intense. (higher lifts, lower lunges/squats, etc)

Felt great afterwards and was real happy I came, even though it was pouring and I was soaked by the time I got there but totally worth it. :D

Kicked it up to high gear for Step Class and was rewarded by burning quads and a shirt soaked with sweat. :P

Even though this is only my second step class I am getting better at the moves and hopefully by week 4 I will have them down and not have to hesitate at all.

Used 1 stack of risers for the entire work out. Need to work on abdominal muscles as well as lower leg and glutes, found they were weak and I could not hold the moves for long without releasing, something I need to work on.

All in all great work out, got my cardio up there and felt amazing after, great way to end the evening. :)

C • high AHR 4