Feb./Mar. 2005 _ Brat's "Goodtime" Journal

[CF-OC_gal]

Yeah, the only thing I can't stand is inconsiderate people. Their is limited equipment and everyone has limited time. The other thing I saw was that someone has setup a O-barbell low for shrugs or something and walked away leaving it loaded with over 250 lbs! No who the heck wants to unload that **** and reset the rack at shoulder height for squats then load up the bar again. idiots!

Spent the day doing inventory at the store and cleaning up after ceiling and wall renovations so I switched up with tomorrow for my day off. Will do non-weight stability/balance workouts this week and moderate intensity cardio.

Feb. 27 - day off

[CF-OC_gal]

Feb. 28 - intended to take 2x 30 min. walks. Did one, was having a great day and in my enthusiasm "skipped" down the steps to my car, slipped and twisted my good ankle in a fall. Then I had to stand on it at work for the evening. Luckily it didn't swell and is only a bit sore today. I ended up instead doing a 20 minute full body stretch routine at the end of the day. (I've got to get my calf muscles to relax. They are always tight now.)

[Lady C]

Sorry, to hear about your fall. Look at the bright side sometimes the setbacks help you hit it hard when you get better.

[CF-OC_gal]

Originally Posted by Lady C

Sorry, to hear about your fall. Look at the bright side sometimes the setbacks help you hit it hard when you get better.

Thanks, this wasn't too bad. That's what I get for acting carefree like a child!
I was planning to ease off the intensity this week anyways so I'll be able to work around it. It's more like a bruise than serious damage and I fell on something soft although filthy dirty.

[CF-OC_gal]

March 1 Balance/Stability training

WT: 133lbs

lbs x reps
1. Single leg Deadlifts - BW x 9 (L&R)x 10 (L&R)
2. Hyperextensions on ball - BW x12 x 14
3. Bent over DB rowing (both arms together)- 17lbs ea x13x15
4. Ab curls on ball - BW x 18 x 15
5. DB curls (both arms together)- 11lbs ea x 12 x12

Not bad. I held onto a lot of my stability strength since the last time I trained like this.

[CF-OC_gal]

Mar.2 - 30 min yoga

[CF-OC_gal]

Mar. 3 Balance/Stability training

Legs

1. One legged squats - BW x 10 x 10
2. Wall squats (above at and below parallel) - (20-15-15 second holds) x 2
3. One legged good mornings - BW x 10x10
4. One legged Calf Raises - 15 lb DB - 12 x 11
5. Bicycle manoeuvre for Abs -BWx 20 x 20

I was glad when this day was over. It was very unproductive.

[CF-OC_gal]

Mar 4 - 50 min walk (it's still darn cold out!)

[CF-OC_gal]

Geez! I think I found my place in the cardio world (for now)! The weather was great so I went outside and did some running intervals before it froze up again.

WT: 133lbs
TOD: 5:45PM

Running 60/30 intervals
16 minute warmup
24 minutes of intervals (HR range 156/146)
5 min warm down
3 minutes stretching

*Whoo hoo on another note I picked up the key to my new workshop today. No money down! Trust is a wonderful thing.

I like the duration of your warm-up before doing the intervals. That's how I like to do it so my heart rate doesn't go into shock once the intervals start.

What did your interval workout consist of today. I'm a running junkie and I'd like to know the details. Thanks!

Enjoy the rest of your weekend.

[CF-OC_gal]

My interval was a 60/30. 60 seconds running at a speed that I can just make it and 30 seconds brisk walking to recover somewhat. I had been doing indoor lifecycle sessions for cardio as well as low intensity walks. (Cardio fires up my metablism too much, but is excellent for my heart)

If I ever enter a race you can be sure I've lost my mind. I am not cut out for this, genetically speaking. I might try a bike riding fundraising even though (If its not rainy or windy)

As far as my warmup duration goes I have my dog to thank for that! In the melting season she has to take me off course in the direction of every pee station she finds. Generally I warmup with a brisk "dog walk", stretch for a minute then hit the intervals, stop the intervals at a distance 5 minutes from home.

[gcs118]

Brat...I'd suggest stretching more than 3 minutes. During track we held our stretches for a minimum of 30 seconds each. Stretching this way lasted a good 10-15 minutes, but it makes a very big difference. We also did it before and after our run/training. Just some thoughts if you have some extra time.

[CF-OC_gal]

Originally Posted by gcs118

Brat...I'd suggest stretching more than 3 minutes. During track we held our stretches for a minimum of 30 seconds each. Stretching this way lasted a good 10-15 minutes, but it makes a very big difference. We also did it before and after our run/training. Just some thoughts if you have some extra time.

Thanks I've just been following the routine that is in the Bob Anderson Stretching book. (The routines are organized by sport)

What's the benefit, more flexibility?

[gcs118]

It definitely improves flexibility, but you can feel the difference. Stretch a body part for 5-10 seconds and compare it to 30 seconds. You'll just feel better and more loosned up to work out.

[CF-OC_gal]

Mar. 6 - Low intensity Chest/shoulder Workout

WT: 133 lbs (morning)
(DB weights are for each, never the total)
(10 min warmup as usual)

1. Pushups (on toes): BW x 12 x 12
2. DB chest press on gym ball: (10lbs x 10 ) 15lbs x 10 x 10
3. Fr. press (tricep): 15 lbs x 12 x 12
4. DB Cuban Press 7lbs x 8x 8x 8
5. L-Lateral Raise: 5 lbs x 10
6. Side Lying Dumbbell Abduction: to 45° 5lbs x 10 x 10
7. External Rotation (lying on bench): 5lbs x 7, 3lbs x8

*I'm psyched to get back to the gym this week.

Mar.7 - Day Off
WT: 130 lbs (I guess that's my new normal )

I have a mini goal starting this week. I've let my coffee consumption creep up to two a day on most days. I'm going to cut it back to only consuming on weekends (if that). So over the next couple of weeks I'm weaning off of it. (I'm hugely affected by caffeine migraines when cutting back). This week my goal is to have no more than one a day and reduce that one from a 10 oz cup to a 6 oz cup. By the 18th I'll be down to a 4oz serving or every other day.

It's time to stock up on green tea again!