Friend Lifting Monday

Today was a friend lifting day with Devon. It was great to catch up with him and show him my black eye!!!

It's small, but I am still quite proud. There is the actual story how I got it and the cool, fabricated story (which ends with something like "You should see the other guy!" or "And she'll never try *that* again..."). The actual story is that I am a horrible, horrible skier (even though Meagan is so very sweet and will tell us otherwise). It's not that I don't have the technique, it is that I am terrified of going to fast and hurting myself. So when I get up to speed, I try to stop too fast and fall. No matter how many times Meagan & Ryan coached me on how to fall on my side, I almost *ALWAYS* fell forward onto my face. :) The first time my goggles actually flew off of my head. I know, impressive. One of these many times, my face landed on my arm and so my goggles gave me a black eye. :) What can I say? I go hard or I go home...

A bunch of the trainers asked if Devon gave me the black eye. I told them that if my big, strong trainer had given me a black eye it would be much worse than this. Devon enjoyed laughing and making comments about me "learning to stay in line..." Hilarious, Devon.

So, back to the lifting. Here it is (all 3 sets of 12 reps each, weight varied at times):

SM Front Squats: 85 lbs
DB Walking Lunges: 30 lb DBs, 35 lb DBs, 40 lb DBs
Cable Pull-Throughs: 35 lbs, 45lbs, 55lbs
Seated Leg Curls: 120 lbs, 130 lbs, 140 lbs
Seated Row: 60 lbs, 65 lbs, 70 lbs
Pec-Decks: 50 lbs, 60 lbs, 70 lbs
Cable Straight-Arm Pulldowns: 35 lbs
Seated DB Shoulder Press: 25 lb DBs

In all the cases where the weight increased each set it's because Devon increased his weight each set and for some reason I feel the need to compete with his intensity. However, after the 3rd set of walking lunges he laid down on the ground. I offered to fan him off and get him a dress. :) He claimed he was dizzy. He was using 50 lb DBs. Not unreasonable, sir...

I then found my friend, Stephanie, who was on a treadmill and talked to her for a very long time...and it was awesome! On the way out, she saw a friend she made in Zumba named Angela who is on a weight loss journey similar to mine (I shall call her ZAA: Zumba Angie Angela)!!! Angela wants to read my blog! Welcome, ZAA!!! I am SO excited!!! I hope that you have all the success you hope for!!!

Next workout: running with the girls tomorrow!

Wicked Awesome NH Workouts!

Since I have been in New Hampshire for the Thanksgiving holiday, I have completed two athletic feats...ok, two workouts, but whatever...you get the idea. Tomorrow, there will be more...

Me, Ryan and Meagan drove up on Wednesday and had a blast! We rocked out in the car, ate at a super back woods Dairy Queen and rolled into my mom's house close to midnight. We got up bright and early to do the Bridgewater NH Turkey Trot!!!! What's that? You havew never heard of this turkey trot??? Well, that could be because you don't live in NH, or because you don't run races, but most likely it is because it is NOWHERE to be found on the Internet, my mom heard about it from someone, you should up at one of two locations (if not one, try the other), sign a memo pad to register and drop a donation of any amount you want in a bucket. No race bibs, no timing chips, no official start or finish line. Heck, the race wasn't even 3.1 miles...it was a circle they like to run around that happens to be 3.8 miles. But we did get t-shirts. And they are kind of awesome!!! I love po-dunk New Hampshire... And Ryan and Meagan do too!!!

I then ate lots of turkey and spent fun times with friends and family. My mom and I were musing that it was one of the best thanksgivings ever (but missing a few key family members to make it THE best one...). Yum.

This morning, we awoke bright and early and went Black Friday shopping all morning and early afternoon. Crowds weren't too bad because we were in NH, but there were some long lines. I believe this should count as endurance cardio. I'm just sayin'. I did get an amazing workout shirt from the Nike store that says: Strong. Beautiful. Me. :)

Today, Devon wrote me an in home workout. In theory they should be easier because there are no real weights involved...yet he still makes them hurt real bad.

The routine:

Prisoner Squats x 3s x 20r (hands behind head)
Reverse to Forward Lunges x 3s x 15r (hands behind head)
Goodmornings x 3s x 20r (hands behind head)
Single Leg Floor Bridges 3s x 20r
Floor Cobras x 3s x 20r
Push-ups x 3s x 15r
Lying Overhead Weighted Pullover x 3s x 15r (find something heavy that you can hold with both hands) (We used a 15 lb DB.
Single Arm Weighted Front Raise / Side Raise Combo x 3s x 15r (find something heavy that you can hold with one hand, raise it up to the front, keep it up and bring it out to the side, then lower it to your side, pause and reverse the directions) (We did 1 set with an 8 lb DB, then the other 2 with a 5 lb DB.)

Ryan did my workout with me at 9pm. I *really* did not want to do it, but I know how mad Devon would be if he wrote me a workout and I didn't do it. He has threatened to stop writing workouts if I ever do that... So I manned up and did it and Ryan was gracious enough to man up with me. However, Ryan was hurting a little (not too much--he is a MAN) and actually cursed Devon's name. Welcome to my world, sir. Ryan was totally impressed with my ease in rocking the push ups and the shoulder hell at the end. Made my night. ;)

My mom is totally cooking for me like the amazing woman that she is, so I will probably gain a little this trip--but it is totally worth it. I *am* sticking to the pie deal Devon and I made, so that is a win.

Next workout: SKIING tomorrow! I expect muscle fatigue and intense muscle pain...and possibly a sprained or broken bone. Oh, and I also expect a wicked fun day! Live free or die, man, live free or die. :)

"I Have Bad Communication Skills"

Today was friend lifting with Devon. These are usually "push" days. I was excited because Salt n Pepa's "Push It" came on the radio--how appropriate. :) Then when I met up with Devon he said that we were doing a full body workout because he had missed a day or something. This works out well for me as I won't be able to do a "pull" workout in NH. So...full body it was.

The lifting:

45° Leg Press: 360 lbs, 10 reps; 450 lbs, 10 reps; 540 lbs, 10 reps
Seated Leg Extensions: 105 lbs, 10 reps; 110 lbs, 10 reps; 115 lbs 10 reps
BB Deadlifts: 145 lbs, 10 reps, 2 sets; 165 lbs, 5 reps (previous max = 135 lbs... No big deal.)
Lying Leg Curls: 85 lbs, 10 reps; 90 lbs, 10 reps; 95 lbs, 10 reps
T-Bar Rows: 45 lbs, 10 reps, 3 sets
BB Chest Press: 95 lbs, 10 reps, 3 sets
Assisted Pull-Ups: 3 sets, 10 reps, somewhere around 80 lbs assistance--not really sure
Seated Machine Shoulder Press: 50 lbs, 10 reps, 3 sets

I will pay for this tomorrow. I am already in pain. :( But worked-out-really-hard pain. So it's a good thing. :)

While talking about our shortcomings today (not sure how it came up--but it did), Devon said: "I have bad communication skills." Shocker. I am glad he admits it. ::grin:: Another excellent quote from Devon today was: "Stop touching yourself and lift the weights." There is a perfectly reasonable explanation for this, but I think it is waaaaaaaaay more amusing to leave it as it is.

Next workout: cardio tomorrow!

Basketball Lesson and an Evening Run

This afternoon, Amy, Amanda F. and I got a lesson in basketball basics from Devon. Oh man, it is harder than I remember. Not that the basics are hard, but doing them in a way to demonstrate to 5th & 6th grade girls was. I think we'll be okay...but we definitely need to practice!!! :)

This evening I ran with Ryan & Meagan, Eva, Jane and Amy. We broke into three pairs throughout the run with Ryan & Meagan in the lead, Jane & Eva in the middle and Amy & me in the back of the pack. :) We went 2 2/3 miles and had a great time! The weather is perfect for running, not too cold. Love it! We took a little over a half hour.

Next workout: friend lifting with Devon tomorrow!

Scary Baltimore Doesn't Hold a Candle to Scary Pittsburgh

I went to Pittsburgh with Amy and Meagan last night! Amy needed to go pick up some furniture. Meagan brought her truck. I used my free night at the Omni William Penn and we were off!!!! If only I knew what was in store...

My first trip to Pittsburgh was this past August when a strange elderly couple walked into my hotel room whilst I was napping as the hotel had issued them a key to my room. I filled out my survey accordingly (::grin::) and was given a coupon for a free night. Strike #1, Pittsburgh.

Amy, who loves Pittsburgh, insisted on taking me up there to show me 'the Good Pittsburgh' and redeem it. I had no idea that I was in for "Light Up Night" which draws approximately one half million people into the city. There are lots of cool things about Light Up Night: a huge creche with a nativity scene, ice carving and sculptures, food vendors, free stuff and fireworks!!! That part was great. Additionally, the night brought a fight between teenagers at Moe's Southwest Grill (who has amazing queso, btw), random hair extensions that had presumably been ripped out of someone's hair (in two distinct locations) and a group fight outside of out hotel room window (ultimately broken up by the police). On the way to dinner we passed through a crazy area where the police were showing up in mass--on foot, on motorcycles, with K9s, etc... Teenager hooligans were screaming. I jokingly said that Justin Bieber must be in town. Turns out there were riots all night, nearly 50 people arrested and a shooting occurred RIGHT WHERE WE WERE like 15 minutes after we walked through!!!! OH PITTSBURGH!!! Strike #s 2 & 3. Yes, two strikes. Because it has just got to be OUT. (Sorry, Amy.)

In spit of all of this trauma (and much more I didn't list!), I did lift. Meagan lifted with me and Amy did cardio. Here was the lifting:

DB Deadlifts x 4s x 10r @ 45lbs
Single Leg Lying Leg Curls x 3s x 15r @ 35-40lbs (37.5 lbs)
Reverse Grip Lat Pulldowns x 3s x 15r @ 50-60lbs (50 lbs)
Seated Rows x 3s x 12r @ 40-50lbs (50 lbs)
One DB Bent-over Rows x 4s x 8r @ 35-40lbs (35 lb DBs)
Seated Machine Biceps Curls x 4s x 10r @ 40-50lbs (42.5 lbs)
Standing DB Hammer Curls x 4s x 8r @ 15-20lbs (20 lb DBs)

This is Meagan lifting very intensely...


Or making a face for the camera. You decide. :)

Tomorrow Devon is giving me, Amy and Amanda F. a lesson in basketball for our upcoming coaching debut. I may do cardio too. Who knows? :)

Thursday Cardio

I feel like today was my first real cardio session since I've been back. Devon has been easing me back in and today was back to where I was. It felt good. I didn't like it *during* the cardio, I don't like how every time I try to get up from a seated position *every* muscle in both of my legs scream at me, but I like the feeling of a good calorie burn session. :)

The assignment:

Treadmill: 50 minutes, {3 minutes z2, 2 minutes z3} x 10

The Stats:

Calories Burned: 531 (Treadmill)/635 (HR Monitor)
Time: 60:00
Distance: 4.00 miles
Ending HR: 126

Tomorrow I am off, then Saturday I will lift with Amy & Meagan!

Devon's Version of a Pep Talk

Today was an ABD session day. I was pretty tired all day and had a headache, but determined that I would not drag Devon into Crazytown (as I am known to do when weakened by lack of sleep). I think I did a decent job of this. Hopefully Devon agrees. :)

Here's the lifting (all 12 reps, 3 sets):

BB Back Squats: 125 lbs
Walking DB Lunges: 35 lb DBs
Deadlifts: 115 lbs
Lying Leg Curls: 70 lbs
T-Bar Row: 35 lbs
Flat DB Press: 35 lbs
FM Lat Pulldowns: 60 lbs
Seated Arnold Press: 1 set-30 lb DBs, 2 sets-2 lbs DBs

During the second set of deadlifts, I didn't feel like "getting low" so I cheesed out on it. Devon called me out. For the third set, I told him I didn't want to do it. He said to me in typical All Business Devon form: "Suck it up." What a pep talk, Devon... He then told me that the last set had better be "pretty"...as if I could be anything else, Devon. :)

Next workout: cardio tomorrow!

Boring Post. Not Boring Exercise Time.

Did 30 minutes on the elliptical with Amy and Meagan. We were going to run but it was raining.

Great time with great friends. Not much to write about. :)

Tomorrow I have a session with ABD.

Pushed It. Pushed It Real Good.

This push/pull workout splits is fun. I like working only some of the muscles in a sitting. Also, the push/pull puns and song lyrics NEVER get old in my head (see the title of this post).

Here is the lifting for today's PUSH workout:

LEGS: QUADS
SM Squats: 105 lbs, 4 sets, 8 reps
Seated Leg Press: 200 lbs, 2 sets, 20 reps
Seated Leg Extensions: 90 lbs, 2 sets, 20 reps

CHEST
Flat DB Chest Flyes: 20 lb DBs, 4 sets, 10 reps
Incline DB Press: 30 lb DBs, 3 sets, 10 reps; 35 lb DBs, 1 set, 10 reps
Incline DB Flyes: 20 lb DBs, 3 sets, 12 reps

SHOULDERS
Seated BB Shoulder Press: 55 lbs, 3 sets, 8 reps
Cable Upright Rows: 27.5 lbs, 3 sets, 20 reps
Rear Delt Flyes: 50 lbs, 4 sets, 8 reps

ARMS: TRICEPS
Reverse Grip Cable Triceps Pushdowns: 27.5 lbs, 3 sets, 8 reps; 32.5 lbs, 1 set, 8 reps
Bench Dips: Body Weight, 3 sets, 20 reps

Oh. My. Pain. This workout was lengthy and painful. But also good! I felt pretty great through most of it--which is good considering how awfully I've been eating! :)

I still love friend lifting with Devon! I wasn't sure if it would get old or boring or not fun. So far so good. I challenge myself more when I lift with him. Also, my attitude is way better (probably because I fear that if I am not working my absolute best and stay focused he'll drop our friend lifting sessions like a bad habit!!!!). I can be so whiny during the paid sessions, but am always so hard core during friend lifting!

Also, I like to...encourage...Devon during his lifting. My trainer's not-so-deep, not-so-dark secret is that he HATES weight lifting. Every aspect of it. Every second of it. I make comments like, 'That was good!' and he gives me the "Girl, you crazy" face and says how awful it was. I ask him why he lifts and he said it is because he likes to have a muscular body. Fair enough. Anyways, he sometimes says things like, "I'm only doing 5 reps this set," when he is *supposed* to do 10. This happened on the Incline DB Press today. I told him he *was* doing 10 reps. He spouted off something about me not understanding science and muscle failure. I told him that I had THOUGHT I was lifting with my big beefy trainer and not the pansy standing in front of me and talking about not trying to do all 10 reps. :) He made a valiant effort and did 7. I applaud him. After all, he did more than he said he would and was using 70 lb DBs!!!!!

Next workout running with Amy tomorrow!!! And maybe Meagan too!!!!!!!!

'Easy' Cardio Today

Devon gave me a cardio workout today that would be 'good for my recovery.' He assigned 50 minutes, all in zone 2, on the elliptical. I needed it. I have been exhausted all week! Even this 'easy' workout was tough on me. I saw Devon at the gym and asked if he thought it was because I am still recovering and he thinks so. We agreed that tomorrow will be a rest day to recuperate some. :)

I burned 507 calories in those 50 minutes.

Next workout: friend lifting with Devon on Monday!

"Pull" Workout

Recall that on Monday I did a "Push" workout which worked most of the front part of the body: quads, chest, shoulders and triceps. Today was the first "Pull" workout working most of the back of the body: hamstrings, back and biceps.

The lifting:

Seated Leg Curls x 5 sets x 15 reps @ 110lbs
Close-Grip Lat Pulldown x 4 sets x 12 reps @ 55-65lbs (55 lbs)
Seated Row x 4 sets x 8 reps @ 40-50lbs (40 lbs)
Dumbbell Curls x 4 sets x 8 reps @ 15-20lbs (20 lb DBs)
Barbell Preacher Curls x 3 sets x 12 reps @ 35-45lbs (35 lb BB)

The workout was not easy, but not wicked hard either. I may have pansied on some of the weights. For example, I could have probably done 50 lbs on the seated row easy. Others were quite challenging...like the FIVE sets of FIFTEEN reps each at ONE HUNDRED TEN pounds on the seated leg curls. In any evet, I have been exhausted all week. I am sure there are many factors to include: coming back form surgery, eating poorly and not getting as much sleep as I would like. I called Devon today and left a needy message. Hopefully we can figure out how to get BOTE back...

Next workout: cardio tomorrow!

Painful Side Effect of Surgery: Longer Recovery

I had an ABD session today! Thankfully, he recognized that I was in pain from Monday's lifting session and Tuesday's 3 mile run, so he was merciful. Don't get me wrong: I worked. It hurt. but he *was* merciful.

The lifting (all 12 reps, 3 sets):

BB Back Squats: 135 lbs
Hack Squats: 230 lbs
Lying Leg Curls: 50 lbs
Standing Leg Curls: 25 lbs each leg
Incline DB Flyes: 15 lb DBs
Cable Cross-Overs: 12.5 lbs each side
Lat Pulldown: 60 lbs
Seated Row: 40 lbs
Rope Upright Rows: 22.5 lbs

My quads were particularly painful. Earlier I had told Devon that I seriously contemplating sleeping on my couch last night because raising my leg on each stair hurt so bad. I asked if that was a result of taking 3 weeks off. He said a little bit was that, but more so it is the body-building lifting set. Apparently the same thing happened to him last week. Since I did take the 3 weeks off, my recovery time lengthened so my muscles were slightly more sore than they would have been otherwise.

For the chest flyes, Devon told me to get 15 lb dumbbells. Now, I *had* been using 25s. On Monday, I eased back to 20s. I reminded Devon that I used 20s on Monday. He laughed and said to get the 15s. I did one flye and felt the PAIN. OH MY it hurt so bad! Devon thought my pain was hilarious and asked if I was happy with the choice of the 15 lb dumbbells. I was. I was *very* happy.

Also, today I bought Devon his Thanks-for-being-an-awesome-trainer-and-always-going-WAAAAAAAAAAY-above-and-beyond-for-me gift/Christmas tip. I was super excited to get it for him and he was so happy! I love making people happy! However, when I met him at the mall, HE WAS EATING FIVE GUYS! What a horrible example. And a big jerkface for eating Five Guys in front of me. For serious, Devon...

Next workout: tomorrow. Some sort of cardio!

3 Miles Strong!!!

Tonight I ran with my ladies--Amy & Meagan! I was super worried about coming back to my first cardio day after 3 weeks off!!!! I attempted to manage expectations by telling the girls that we would probably have to do run/walk intervals. Meagan loved this plan as she only attends for social reasons. Amy loved this plan as this was like her 4th day in a row running. I loved this plan as I was convinced I would die.

But I didn't!!!

We went 3 miles pretty strong. It was a slower pace than normal--12:08 minutes/mile for a total of 36:21. My watch estimated I burned 368 calories (I didn't wear the HR monitor band for a more accurate estimate).

All in all, great run!!!!

Next workout: ABD session tomorrow!!!

"WHAT?!?! 'Vomit' is a Number."

Aaaaaaaaaaaand...SHE'S BACK! I won't lie, lifting today was rough. But reasonable. No alarming space-where-my-gall-bladder-used-to-be pain. All in all, I'd declare it a success!

It's Monday, so I came back in full force: friend lifting with Devon! Devon is doing a body-building routine (and no, he is not competing. I asked if it was because he was afraid to parade around in his underwear on stage. He said no, he would go everywhere in his underwear if it was socially acceptable. Ew.). This means a few things:

1) The workouts SUCK. Man, it was rough today. Devon agreed. I think he hated every exercise we did.
2) He lifts 4 days a week. Every other day he works the front of his body (push muscles) and the back (push muscles). Today was a 'push' day.
3) Because of #2, my routine will be: "Push" on Mondays, Whole body on Wednesdays and "Pull" on Fridays.

The lifting:

Seated Leg Extensions: 100 lbs, 20 reps, 3 sets; 15 reps, 1 set
45° Leg Press: 360 lbs, 15 reps, 4 sets
Incline Chest Press: 95 lbs, 8 reps, 3 sets
Assisted Dips for Chest: 1 @ Body Weight (to prove to Devon I could--he doubted me--it hurt bad but I hid the pain), 55 lbs assistance, 12 reps; 70 lbs assistance, 12 reps, 2 sets
Flat DB Chest Flyes: 20 lb DBs, 15 reps, 3 sets
Standing Military Press: 50 lbs, 12 reps, 3 sets
DB Side Raises: 7.5 lb DBs, 8 reps, 3 sets
Rear Delt Flyes: 50 lbs, 12 reps, 3 sets
Triceps Pushdowns: 32.5 lbs, 10 reps, 4 sets

It was so good to be back at the gym! And I have some stories:

1) All of the exercises had reps ranges. For example, the Seated Leg Extensions were 15-20 reps. Devon did 20 for the first 3 sets but could only do 15 for the last. I did the same. Then on the 45° Leg Press, he did 12-15 reps. The first 3 sets he did 15 and the last one he did 12. The pattern had been set. We got to the Incline Chest Press and on the second (out of three) set I told him he HAD to do the full 8 (it was 6-8 reps sets). When he asked why I told him it was because there was a pattern. He got all mocking and said: "8-6-6 is a pattern! So is 8-6-VOMIT. WHAT!?!? 'Vomit' is a number!!!!!!" Apparently Devon got close to losing his lunch last week. Much to my dismay, he did not vomit this week either.

2) This story is actually from last week, but I left it out of the blog. I had sent Devon a copy of my Halloween costume photo asking him what he thought of "Skinny Ursula". I then mused that I hoped he had seen "The Little Mermaid". He responded that it *was* a Skinny Ursula (!) and that OF COURSE he had seen "The Little Mermaid" after all, he *is* a Disney movie junkie. Wait. WHAT???!?!? This made my day. I think it's hilarious. My big, strong, beefy trainer...LOVES...Disney movies. Wowsas. So I replied with my favorite three: "The Little Mermaid", "Beauty and the Beast" and "Aladdin", not necessarily in that order. He replied "Finding Nemo", "WALL-E" and "Monsters, Inc." in that order. I love it. I left it off of the blog because I didn't want to publicly mock his very...bizarre...interest. I told him this today and he said to write it because he is *proud* of it. I told him that he never stops surprising me! he has "layers"...like an onion. Devon chastised me for referencing Shrek--NOT a Disney movie. Serious business to my trainer, I guess... Oh the t-shirts I will make...

Next workout: running with Amy tomorrow!

Walking with Stephanie!!!

HI! I've missed you too...

Recovery is going well. Still hurts, but not bad at all. And I am back to full days at work. Joy. Joy.

Also, I started back on m diet yesterday! A one-week recovery binge was super-fun! But now I am back!!!! The fruity pebbles were amazing. :)

Today I went for a walk with my friend, Stephanie!!!! My surgeon said walking is fine. Also, the fact that I completely forgot walking clothes and tennis shoes kept me from overdoing it!!!

It was a *lovely* stroll with Stephanie and her puppy, Gretel. Also, we had some awesome time to chat and catch up!!!!

Also, you may have missed that Ryan, Meagan and I placed in the 80s movie-themed Halloween party this past Saturday. Here is a picture of the amazing costumes: