Trainer Workout with new Abdominal Exercises

Exercise No Responses »
Jul 062011
 

Chelsea is on a “new exercise” kick with me.  We have been doing lots of ab and core exercises for the past couple of weeks.  Today was no exception.  I warmed up on the ESpinner for 37 minutes before my training session.

The session included:

  • Incline Bench: abs/squeeze ball, curl and extend – I ended up doing 3 sets of 4 and one set of 5.  This were extremely difficult.  I’m definitely going to be practicing these.
  • Bicep Bar Curl: 40 lbs – 2 sets of 15
  • Tricep Rope single: 30 lbs – 2 sets of 15
  • Push Ups on Bench – 2 sets of 12
  • Shoulder Press & Sit: 8 lbs single arm – 1 minute each arm
  • Chest Press: 15 lbs – 3 sets of 15 (on bench)
  • Pec Fly: 10 lbs – 3 sets of 15 (on bench)
  • Stability Ball Hamstring Curl – just a few.  I have a hard time keeping my rear off of the mat while I am moving the ball toward my upper body.  This will need some work as well.
  • Cable Row and Squat: 70 lbs – 2 sets of 15 (machine in trainer area)
  • Floor Crunches – 30 or so
  • Alternating knee/crunch with medicine ball – 20

My abs are already sore and it was a GREAT workout!

Next up: playing a cardio workout after naps tomorrow.

 

Biking, Blossom and More

Adventures with Nick and Sally, Exercise No Responses »
Jul 052011
 

We had a busy weekend in addition to our visit to the Farmers’ Market and the Greenfield Berry Farm.

On Saturday, while we were still in the Peninsula area, we picked up our Wee Hoo I-Go bicycle trailer at Century Cycles.  We ended up riding 4 miles on Saturday as a family.  Stephen took Sally in the Burley trailer and Nick and I rode the I-Go.  Nick and I also rode on Monday while Stephen and Sally ran (with Sally in the stroller).  We did about 6 miles.  This evening we rode about 3 miles while they ran.  So far, Nick and I really like riding together.  It’s kind of like riding a tandem.

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Stephen and Nick camped in the backyard one night.

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The kids and I made it to the JCC for my workout on Sunday.  I did a 10 minute warm up on the elliptical and then completed the exercises (minus core) that I did with Chelsea on Wednesday.  It wasn’t a long workout, but it felt empowering to do free weight exercises on my own.

Monday, we spent the evening at Blossom Music Center.  My parents joined us for a picnic, concert and fireworks.  The kids were not fans of the fireworks, but the rest of the evening was great!

The Blossom Festival is always a great series of concerts.  We enjoyed the Blossom Festival Band last night.   Although we usually sit on the lawn, we took Nick down to look at the stage area.

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We entertained the kids in the garden for a bit.  While we were gone, the lawn was filling up.

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Here’s Nick and Sally with Grandma.  And, here’s Sally with a nice smile.

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It was a jam-packed weekend and we took today off.  I spent most of the day reclaiming the kitchen.  I was double booked for tomorrow.  I guess I thought it would be Tuesday and it’s already going to be Wednesday.  Enjoy the rest of your short week!

Trainer Workout Solo

Exercise 2 Responses »
Jun 272011
 
I’ve decided that too many of my workouts without Chelsea are lazy and unplanned.  The goal of having a trainer is to learn many different exercises that I can do on my own.  Currently, I am working with Chelsea on Wednesday.  I’m going to start doing a repeat of the Wednesday workout on the weekend or Monday.  I’d like to fit it in on the weekend and leave Monday open for spin class, but I’m still a couple of weeks away from being able to spin.
I forgot my paper with a list of what Wednesday’s workout was, so I winged it.  Here is what I did:
eSpinner warm up – 20 minutes
jack-knife ABS – 10 on each side
core ball hold and crunch (3 ways) – 10 sets
regular crunch with knees in air – 30
biceps curl with 10 lb dumbbells – 2 sets of 12
triceps cable – 12 each at 60, 50, 40, 30, 20 pounds in a row
cable row in squat position – 15 at 40 lbs, second set of 15 at 30 lbs
squats – 20 (used the high step for a guide)
I also stretched well at the end of the workout.  I feel good that I remembered most of the exercises from Wednesday and I’m excited to have a better plan for the next few Mondays.  My knee is doing better, but it’s not 100% and I’m determined to keep it getting better, so I am continuing to increase my exercise – cautiously.
Next up: massage in the morning.  I had referred a member to the J back in November and this is my thank you reward.

E Spinner and Trainer Workout

Exercise No Responses »
Jun 222011
 

Today, I began my workout with a 30 session on the E Spinner.  I felt great.  It was nice to pedal at 80 RPM, sweat and not have knee pain.  That’s a Win, Win, Win!  Toward the end of my ride, I chatted with Chaya and the last few minutes flew by.

At 10:30 AM, I had a trainer appointment with Chelsea.  She was squat happy today!

The workout:

  • Jack-knife: ABS  (this is a floor exercise where one arm is at your side and the other is up above your head on the floor.  You bring up the stretched arm and opposite leg at the same time.  They are hard.)
  • Core Ball hold and crunch (3 ways): ABS
  • Regular Crunch with knees in air: ABS
  • Bicep Curl machine: 20 lbs (3 sets of 12)
  • Tricep Cable: 30 lbs one arm (2 sets of 15)
  • Cable Row in squat position: 40 lbs (2 sets of 15)
  • Push up on smith machine (lower bar this week – 2 sets of 12ish)
  • Mini Squats: Smith machine (didn’t need the Smith machine, but I was happy to have it available)
  • Sit/Stand/Press: 10 lb db one arm (one minute for each arm)

I ended with some stretching.  I feel great.  It’s especially nice because this was a solid hour workout and that’s probably my first one since I injured my knee.

Next up: strawberry picking in the morning if the weather cooperates

 

A Pain Free Great Workout Today

Exercise No Responses »
Jun 202011
 

I feel great today! This is the first day in a long time that my knee didn’t hurt at all. I ended up having 4 days off from the gym. Nick, Sally and I headed to the J on Thursday before our CSA pickup. When we arrived just after 4pm, two of the Kid Kare staff people were leaving. They were closed due to a power outage and flood. Apparently, the power went out during the thunderstorm and the Kid Kare room and part of the gym floor flooded. So, Kid Kare was also closed on Friday while they could clean and dry things out. Saturday, we don’t go to the J and Sunday was Father’s Day. Sally also went sick on Saturday and Sunday.

So, 4 days of rest must have done the trick. Today, I had a great (but cautious) workout and no pain.

20 minutes on the E Spinner averaging 80 RPMs. I was sweating and actually felt like I got a cardio workout. After that warm up, I completed some core floor exercises and PT exercises. I still had time and felt great, so I did the following:

2 sets of 20 @ 90 pounds on the abdominal machine
2 sets of 12 @ 70 pounds on the row
2 sets of 12 narrow and wide on the lat pull down

I made sure to stretch when I was done. I didn’t have a long workout, but I’m super excited to add more to my next workout.

Next up: strawberry picking if the weather cooperates, otherwise we’ll head to the J in the morning.

Trainer Workouts Are Back!

Exercise No Responses »
Jun 152011
 

Today, I had my first workout with Chelsea since I injured my knee.  My knee is feeling pretty good, but it is definitely going to be a long time before I am jumping in a cardio class or trying a BOSU.  I still am very week with lateral movements.  I warmed up with 30 minutes on a recumbent stationary bicycle.  My RPMs were low, but it felt good with my knee.

Chelsea decided on an upper body circuit workout for me.  Here’ are the details:

  • Push Ups on the smith machine (2 sets, one of 8 and one of 12)
  • Cable Row: 70 lbs (2 sets of 15, weight lowered on the second set)
  • Tricep Rope single arm: 30 lbs (2 sets of 15, weight lowered on the second set)
  • Bicep Curl DB: 15 lbs (standing against the wall, 1 set of 12)
  • Lat Pull: wide and narrow grips- 70 lbs (1 set of 15 of each)
  • Squat/Curl/Stand/Press combo: 10 lb DB’s (2 sets of 15)
  • Pec Fly: 45 lbs (1 set of 15)
  • Incline Chest Press: 30 lbs (2 sets of 12)
  • Crunches (2 sets of 20)
  • Core Ball Alt Leg for ABS (20)

I spent the evening at University Circle with the family.  We walked around, had a picnic and enjoyed the festivities at Wade Oval.  I’m tired tonight and I suspect my upper body might be sore tomorrow.

Next up: cardio tomorrow afternoon.

Today, I exercised my smile!

Exercise No Responses »
Jun 132011
 

I was bummed when I woke up and my knee still hurt.  I hope it gets better quickly, since I was doing so well.  I knew that the spinning class was out of the question.  I had already planned to meet Shayna (who recently broke her foot) at 10 am  (when 1/2 of spin class would have been over).  We ended up meeting just before 9:30am.  We sat in the new lounge area of the fitness center.

We ended up spending an hour and a half talking, laughing and smiling.  It was so nice to have adult conversation without kids interrupting and to spend time with a good friend.

I ended up doing a few of my PT exercises and showering before I picked up my kids from Kid Kare.  It was time well spent.  Exercise is good for physical and mental health.  Conversation with friends is also excellent for mental health.

Next up:  strawberry picking at a new farm in the morning, workout and CSA pick up after nap time.

 Posted by at 9:15 PM

Just Another Crazy Day

Adventures with Nick and Sally, Exercise No Responses »
Jun 122011
 

Today was an especially busy day.  The kids and I went to church to volunteer for a bit.  Then, we headed to the J.  I have had a kink in my shoulder and a headache everyday this week.  I’m not sure if it is a lack of sleep or water, stress, or something else.  Today, I treated myself to a 15 minute chair massage.  It felt great.  I didn’t get a headache today, but I still have the kink.  I also managed to do 15 minutes on the elliptical.  We got to the J later than normal, so I didn’t have time for much more.  On my way to the showers, I ran into friends.  We chatted and showering didn’t happen while I was there.  The Kid Kare was really busy and short handed.  The kids still had a great time.

After lunch, I needed to go to the store.  So, I decided to ride my bike.  The store is only 2 miles away, but round trip, that’s 4 miles and 20 minutes of extra activity.  The only problem is that my knee hurts again.  I don’t think I twisted wrong or anything that I recall, but it’s been really sore all afternoon.  I was planning to spin in the morning (1/2 class), but now I think I’ll be doing PT exercises instead.  I don’t have time for too much more rehab.  It’s summer time and there is too much to enjoy!

Right before dinner, the neighbors started getting a new lawn.  Someone in the family has a landscaping business so I suppose that Sunday afternoon is one of the only “downtimes” for them.

Nick and Sally were glued to the window taking it all in.  It was the best entertainment ever.  A bob cat and a dump truck were both involved and we didn’t have to leave the house.  We can’t wait to see them put the lawn in.

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I spent the rest of the day cooking and cleaning.  I’ve been trying quite a few new recipes out.  I’ll be doing more recipe posts soon.  I feel like we can eat yummy leftovers for the next few meals.

Next up: more knee rehab at the J.

 Posted by at 9:51 PM
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