NH Workout Rundown

I have officially completed all NH workouts! And boy am I glad they are over!!! Only family fun time now!!!

Here is the rundown:

Saturday: Resistance Training and 30 minutes on the elliptical.
Sunday: Run with my sister-in-law.

Saturday my sister, Marina, did my workout with me and it totally made it SO much better!!! She counted for most of the exercises which made it easier for me to focus on the pain... :) Here is the breakdown:

Resistance Training: Squats x 3s x 30r @ Body Weight (do the first 10 at 5
seconds up/5 seconds down, next 10 at 3 seconds up/3 seconds down, final 10
up/down fast as you can. That's one set)
Triple Crunches x 3s x 15r (hands
above your head, bend your knees and bring your feet off the ground, crunch up
to the left side, then the middle, the right side of your legs. That counts as
one rep. Let your hands touch your legs)
Lateral Step-ups x 3s x 15r @
bodyweight (go up sideways on a sturdy chair or something similar. Come down as
slow as possible and go right back up)
Lying Leg Raise Stages x 3s 12r
(bring your legs straight up 90 degrees, lower them about a quarter of the way
to the floor and stop, count 5 Mississippi's, lower another quarter and repeat
until your legs are just above the ground and come straight back up. that counts
as 1 rep)
Lunge to Balance x 3s x 15r @ bodyweight (instead of coming up and
putting both feet together, bring your leg straight up into a high knee so that
you are standing on one leg, then move that leg out and continue to lunge)
Supermans x 3s x 15r

Cardio: 30 min Elliptical / maybe run outside (3 min Z2, 2 min Z3, 2
min Z4, 3 min Z1, repeat)

I did the cardio on Marina's brand new elliptical machine. It is pretty sweet! Probably the fanciest one I've seen outside of a gym. It has a fan that blows cold air on you. It is AWESOME.

Sunday, my sister-in-law ran with me. We set out for 4 miles. I drank coffee before we went. I have since learned that that is not a good idea. It is in fact a very, very bad idea. I came back to the house in a frantic state 3.57 miles in. Good enough for me. :) Lisa's awesome GPS watch gave us pace per mile!!!

1st-10:59
2nd-11:12
3rd-11:51

This is MUCH faster than I normally go, so I am super impressed!!! I think I am typically a 12 minute miler on a good day for a short period of time! Yay me! It helped to have Lisa pushing me along!!!!

Next workout Tuedsay with ABD!!!

This is What Über-Dedication Looks Like

I woke up at 5am to lift before work since I was catching a flight directly after work. I am amazing. Here is what I did:

Lunges with Russian Twist x 3s x 15r @ (hold a medicine or core ball in front of you and lunge. On the way down, twist your torso left if your left leg is in front and vice-versa. Try the 20lbs black core ball to start with) (The 20lb ball worked fine.)
Push-ups with hands on BOSU x 3s x 15r (see how many full push-ups you can get) (5 full push-ups each set.)
Alternating Leg Seated Leg Curls x 3s x 20r each leg @ 45-55lbs (I did 45 lbs.)
Reverse Grip Lat Pulldowns x 3s x 15r @ 60-70lbs (straight bar with your palms facing you) (I did 60 lbs.)
Cable Upright Rows x 3s x 20r @ 30-40lbs (use a straight bar and the cable machine) (I did 30 lbs.)
Stability Ball Crunches x 3s x 20r
Scissor Lying Leg Raises x 3s x 15r
Alternating-Arm Cable Biceps Curls x 3s x 15r @ 15-20lbs (! did 15 lbs.)
Cable Rope Triceps Pushdowns x 3s x 20r @ 25-30lbs (I did 25 lbs.)

Today I rest and tomorrow Devon gave me a home resistance routine that makes me want to cry. :)

Wednesday Cardio: Check.

Elliptical fun today. The assignment:

Wednesday, 1/27/2010 - Cardio: 50 min. Elliptical (5 min Z2, 5 min Z3, repeat)

My Stats:

Calories Burned: 638 (Elliptical)/574 (HR Monitor)
Total Miles:4.62
Total Time: 60:00
Ending Heart Rate: 133

Next workout: tomorrow. At 5:30am. I don't even want to talk about it. Resistance training before I take off for NH tomorrow night!

"There's No Crying in Man-Land."

Yes, today was an ABD day. I am tempted to just list my favorite ABD quotes from the session with little to no explanations... Yes, yes I will. I will say that he enjoys bringing the pain...to me. He *really* enjoys it. A little worrisome for me.

ABD quotes:

"I think you overestimate my capacity for feelings. If you died while doing this machine, I'd feel a *little* bit of responsibility, but I wouldn't be sad."

"I have NEVER seen anyone shake so bad, with so little weight on this machine!"

"The machine owned you that last set. Erin 1, Machine 1. Who's gonna take round three??? I think you may be the underdog." I should note that this was a different machine than the previous quote.

(Upon me saying I don't think I can do another set of these--again, completely different exercise than prior quotes.) "I think you're gonna *try*." Yes, Devon...I am gonna try. And I am going to do them...all...because you are going to make me.

"There's no crying in Man-Land." To be fair, I was not crying. But in retrospect, I see how he could have thought I was as I curled into a ball after the worst triceps set of my life.

"WHAT ARE YOU DOING?!?!? NEVER LEAVE A BENCH UNATTENDED!!! YOU HAVE TO GUARD IT! WE ARE IN *MAN-LAND*!" This was yelled at me in a panic when I followed him to help grab some weights (I was being pro-active in helping get weights). Apparently *my* job was to guard the bench. According to ABD I have much to learn about Man-Land etiquette.

There are more, but I don't want to bore you. Here is the workout that inspired those quotes:

Hack Squats: 160 lbs, 20 reps; 180 lbs, 20 reps; 200 lbs, 20 reps
Stand Cable Press - FM: 40 lbs, 15 reps, 3 sets
Russian Falls: Body Weight, 20 reps, 3 sets
Shoulder Combo: 5lb dumbbells, 20 reps, 3 sets
Prone Iso Abs w/ Hip Abduction: Body Weight, 16 reps, 3 sets
BB Preacher Curls: 35 lbs, 20 reps, 3 sets
Overhead Triceps Ext: 10 lbs, 15 reps, 3 sets (this machine was the one I shook SO hard on....I think Devon did most of the lifting for me, to be fair...)
Bosu Burpees: 5 in 30 sec; 6 in 30 sec; 7 in 30 sec

ABD added the Bosu Burpees at the end 'for fun'. He thought after the overhead triceps extensions--that I could barely do and curled into a ball after the *first* set--another exercise would be fun. Yes, Devon...FUN.

One funny story from today. For the Russian Falls, Devon just told me to kneel on the mat and face away from him because we'd be doing Russian Falls. I had no idea what they were and was somewhat confused and thought that me facing away from him would be problematic in understanding the exercise since I couldn't see him demonstrate. A boy (who was very cute) overheard this exchange and giggled. Then he kept giggling during the whole explanation. I looked at him and asked if he thought this was funny and he said yes because as soon as he heard 'Russian Falls' he knew he would be entertained. Awesome. As I told ABD, even though I am 25% Russian, I did not like them. Nope.

Also!!! I have successfully nagged, whined to, or shamed Devon into preparing a diet plan for me! And, and, and! HCL (recall: Hard Core Liz) is helping him! Devon took me down to the LifeCafe and we bought me some FastFuel, a protein-filled meal thingy-do. (<--that's the technical term). I have to get permission to take it from my blood thinner peoples as it contains some leafy greens. But, if they approve, I will be incorporating that into my snack time. I am *very* excited for my new plan. The new diet will begin when I get back from NH, so next Tuesday.

Next workout tomorrow. ABD should tell me what it is sometime in the next 20 hours. :)

Sole Sisters Run - 1/25/10

I had an awesome time with my girls this morning running...but I wouldn't say I *loved* the running. It seemed a bit harder than usual. But I did it. I ran the whole 30 minutes with Amy, Julie and Kiley. I did cut a few corners on the laps, but didn't stop running. About 28 minutes in, I gave a time update and suggested we cool down at 30 minutes. Kiley said she was glad because she wasn't sure how much longer she could go. I was so excited!!! It wasn't just me!!!!! :)

Anyways, 5 minute warm-up, 30 minute run, 15 minute cool-down walk!

Next workout with ABD tomorrow!!!

Worked Out with Heather Again...More Suprise! Cardio

Lifted with Heather today! Then we did 45 minutes of cardio. I started on the elliptical with her, but the 60 minutes on the elliptical *yesterday* did a number on my elliptical-moving muscles, so I switched to the treadmill for the final 30 minutes.

The resistance training:

Seated Leg Extensions x 3s x 15r @ 60-70lbs (I did 65 lbs--right in the middle)
Inclined Dumbbell Chest Flyes x 3s x 12r @ 15-20lbs (I did 15 lb dumbbells)
Stiff-Leg Barbell Deadlift x 3s x 15r @ 60-70lbs (I did 70 lbs)
Alternating Arm Bent-over Dumbbell Row x 3s x 15r @ 25lbs
Dumbbell Front Raises x 3s x 15r @ 10-15lbs (I did 10 lbs)
Swimmers (like a Superman but done with opposite limbs, i.e. left leg/right arm) x 3s x 20r
Seated Machine Biceps Curls x 3s x 12r @ 30-40lbs (I did 30 lbs)
Lying Stability Ball Dumbbell Triceps Extension x 3s x 15r @ 15lbs

Next workout tomorrow! Running with the Sole Sisters...

Saturday Workout? Check.

Today was 50 minutes on the elliptical: {4 min zone 2, 5 min zone 3, 1 min zone 1} repeat.

My Stats:

Calories Burned: 541 (HR Monitor)
Total Miles: 4.59
Total Time: 57:30
Ending Heart Rate: 139

I also bumped into Devon. He refuses to defend my honor to Jerkface Anthony by removing his legs, like I suggested. But he said he will *threaten* to do that to him. Good enough for me. ::grin::

Also, one of the other trainers and I totally got into a verbal altercation today. He was seriously rude and out of line. I think I held my own but am still kind of ticked off about it. He is a body builder and a total jerk. My sister, Meghan, thinks I should call him "Grumplestiltzkin" or "Cranky Pants" the next time he pulls some crud like this again. I think that is a *great* idea. :)

Next workout tomorrow (and probably with my friend, Heather!): resistance training.