Carrying a Medicine Ball Around the J

Exercise No Responses »
Aug 032011
 

I warmed up with 20 minutes on the elliptical.  I’ve been doing 45 minutes for my cardio lately, but we had car trouble and ran late.

Normally, our station wagon has two car seats and I use it since I usually have the kids with me.  We also have a 2-door coupe that usually has one car seat.  The wagon needed some repair work done yesterday, so I had our coupe yesterday with the kids.  This morning,  Stephen left for work in the coupe along with two car seats.  That left me with two kids and one car seat.  He left work pronto and came home so we could make it to the J for my trainer appointment.  I was glad that I had 20 minutes to warm up!

Today, I had a trainer workout with Chelsea today.  My arms are well done.

They were exchanging some defective equipment, so the fitness center was busy and we moved around quite a bit between the cable area, machines and the trainer free weight room.

Push Ups:bench – 15  I think these are actually starting to get better.  Someday, I want to do them from the ground!Squat with leg lift & 18 lb ball hold: 20 on each side (not alternating)
Incline chest: 45 lbs – 2 sets of 12  This was a machine and it was pretty hard for me.
Pec Fly DB: 12 lbs – 2 sets of 15  These were also done on the bench.
Chest Press DB: 15 lbs – 2 sets These were so hard today.  I felt like a weakling.  I think it was starting with push ups!
18 lb med ball shoulder press – 8-12 reps
18 lb med ball pliet squat – 2 sets of 20
Leg Extention: 25 lbs – 1 set of 20
Lat Pull Down: wide and underhand grip 70 lbs – 2 sets of 15 of each
Bicep Cable Curl: 40 lbs – 2 sets of 12
Abdominals machine: 120 lbs – 2 sets of 20
Abs/Ball Squeeze and extend: 6 lb ball  I managed to do these for 45 seconds and then another 15 seconds.
So, inbetween all of these exercises, I was carrying the 18 pounds medicine ball.  It was heavy!  I was supposed to carry it out from my body.  It was harder than carrying Sally, and I don’t even do that much.
I really like being challenged and Chelsea has been great at mixing up my workouts.  My package will be over soon and I’m not sure when I’ll buy another one.  Don’t worry, I have lots of individaul workout ideas coming soon!

Update on Workouts

Exercise No Responses »
Jul 302011
 

On Wednesday, I had a trainer workout with Chelsea.  I did a cardio workout first – 40 minutes on the E Spinner.

Then the following:

  • Leg Extension: 30 lbs. I did a set of 10, 15 and then 20.  I was sad that I lost so much quad strength since my injury
  • Stability Ball Ham Curl – still hating this, but I did 20ish
  • Chest Press: 15 lbs – 2 sets of 12
  • Pec Fly:10 lbs – 2 sets of 12
  • 6 lb ball squeeze and ab crunch: a minute in segments
  • Lateral Band walk (hips): 4 lengths of fitness center
  • Squat with leg lift & 18 lb ball hold: 15 on each side (not alternating)

Thursday, we didn’t go to the J.

Friday, I did 30 minutes on the elliptical.  I’m happy to be working back up on my cardio.  For the most part, my knee isn’t hurting on the bike or elliptical.  I also did a few arm weights while I chatted with Chaya.

Saturday, I cleaned and cleaned and cleaned.  There was no formal workout today.

My plans for tomorrow involve more cleaning, maybe biking to church and Blossom.

Upper Body and Abs – Ouch!

Exercise No Responses »
Jul 202011
 

I had a trainer appointment with Chelsea today.  I hadn’t had one in two weeks and she definitely had a plan for me when we started our session.  First, I warmed up with 40 minutes on the E Spinner and some stretching and PT exercises.

For the most part, my knee is doing fine, but it’s not strong and I am extra careful.  Chelsea agrees that we should push things with the lower body, so upper body and abs were in store today!

Here’s the workout:

  • Bench Press: 7-7-7  – I used just the weight of the bar, there were 3 sets of 3 grips of 7 reps each (narrow, middle and wide).  The rest period was after 21 and involved the abs fold
  • Abs fold and extend (flat bench) – 2 sets inbetween above
  • Abs: incline bench squeeze ball and extend – these still need practice, but I managed to do 15 or so in total
  • Abs: core ball alternating leg – 20 total
  • Pec Fly: 12 lbs – 2 sets of 15 with a bit of help on the second set
  • Chest Press: 12 lbs – 1 set of 15 with 12lbs and the second set with 8 lbs
  • Squat and Press: 8 lbs – only about 15
  • Lateral walk w/ resistance band: back and forth in the personal training room 3 or 4 times
  • Stability ball hamstring curl: maybe 15, boy these are hard!

I had a great workout.  I’m already sore.  My weight is up a bit due to some crazy schedules and eating, but I’m ready to get back on track.  I’ll be back tomorrow with a food log, another U-Pick experience and a Fresh Fork pick up.

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.

 

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

 

Circuit Training

Exercise 2 Responses »
May 102011
 

Today, I had my trainer workout with Chelsea.

I warmed up for 20 min (265 cal) on the elliptical.  My workout started with our standard lunges with press holding 10 pound dumbbells.  I still hate them, but I am getting better at them.  I usually go one length with the press and the other just holding the weights.  My arms get tired.

Then, we did a circuit of row, push ups (on smith bar), single tricep left, single tricep right, biceps, repeat.

We ended with some leg extensions, squats, wood chops and abdominal work.

It was a great workout.

Next up: cardio on the elliptical in the morning.  Goal is 750 calories.