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weekend workout update
April 17, 2011
Monday, April 11:
Couch to 5K week four. Week four is quite a jump from week three, with the runs arranged thus: 3 minutes running, 90 seconds walking, 5 minutes running, 2.5 minutes walking, repeat (total of 16 minutes running). This week it finally felt like a challenge.
5 sets of pushups with 60s of rest in between: 10, 12, 7, 7, 12 (min. 9 for the last set) for a total of 48. This is down from last week, because the week three workout is determined by a test at the end of week two, to see how many push ups you can do before collapsing in exhaustion. In the test, I could only manage 17, which bumped me down a bit in the workout. I’m not in any hurry though, and trying to take it easy on my wrists so the RSIs don’t flare up again. Besides, last week I was struggling to make the bare minimum on the final sets, and this week I was consistently over the minimum. So: progress!
Tuesday, April 12: 20 minutes on the bike hill profile, level 12.
Weightless A routine, which is supposed to be 5x through the following exercises, but I could only manage 4. Looking back a few weeks I only got through it 4 times last time as well.
-15 squats
-30 bicycle crunches
-12 push ups (for the first time, I’m doing “real” push ups in this workout instead of from the knees. Because I can do them now!)
-20 scissor kicks
-lunges, 15 each leg: 5 front, 5 back, 5 side. This was in place of the usual burpees, because I’d been feeling some pain in my right knee from the running.
-20 seated abdominal twist
Followed by a one time finisher of 60 plank runs.
Cool-down: 10 minutes on the treadmill.
Later Tuesday night I did a one hour power yoga class. And ended up with a sore left wrist again.
Wednesday, April 13:
Couch to 5K week four.
5 sets of push ups with 90s rest in between: 10, 12, 8, 8, 15 (min. 12 for the last set), for a total of 53.
Wednesday night: two hour derby practice with the Border City Brawlers. Which will eventually be a decent workout for me once I can actually skate. Progress this week, though: last time I couldn’t even figure out how to propel myself forward from a standing position without pushing off something (seriously, this is how much I cannot skate at all, y’all).
Thursday, April 14: 15 minutes on the bike, hill profile level 12.
Kettlebells, 2x the following:
-25 swings, 12kg
-12 each side 1-armed squat press, 8kg
-15 dead lifts, 20kg
-15 sumo squats, 16kg
-15 each side Gaspari’s crunch, 12kg
-15 upright rows with squats, 16kg
-12 overhead extensions, 12kg
-16 seated abdominal twist, 8kg
-12 each side bentover rows: here I tried raising my weight from 12kg to 16kg but could only manage 10 each in the first set, and went back to 12kg for the second set. Next time I’ll grab the 30lb kettlebell from the other room, which is in between 12 and 16kg.
-15 jumping jacks after every two exercises through the first round and then not again until the end of the second round.
Cool-down: 10 minutes on the treadmill.
Friday, April 15:
Couch to 5K week four. This time it started to feel easy, just in time to move on to week 5. Perfect.
5 sets of push ups with 120s of rest in between: 11, 13, 9, 9, 16 (min. 13 for the last set), for a total of 58.
Saturday, April 16: day off.
Sunday, April 17: 20 minutes on the bike, hill profile level 12.
Once around the gym circuit of six weight machines:
-Leg extension, 75lb (up 5lb from last time) x12
-Leg curl, 80lb x 12
-Lateral pull down, 135lb x 12
-Chest fly, 80lb x 12
-Chest press, 80lb x 13
-Shoulder press, 40lb x 12
Cool-down: 10 minutes on the treadmill.
Posted by jodi on April 17, 2011 at 7.23pm
Categories: let's get physical
Comments on "weekend workout update"
FAB, Jodi!
Posted by Norma on April 17, 2011 at 8.11pm :: link
Damn, lady, you are an inspiration.
Posted by Ashley on April 17, 2011 at 8.53pm :: link