Sunday, March 1, 2009

Spring?

My body decided that it was spring this week, and I started running again in full force.  I'm still kind of slow, and the first week of running after not having gone for awhile can feel like this:  

But hopefully soon, I will be as fast as him:  


Haha, seriously though, I can already tell I'll get it back pretty quick this year.

At the very least, maybe I'll be running like this:  
  

Speaking of working out, its been awhile since I updated on my workout.  First, I hated the workout I knew I was going to hate.  Then I said I was going to do a 5x5, and I got frustrated with that because of the people at my gym.  There are a couple of power lifters there, who happen to be there at the same time that I am there, right after school, and I get dirty looks, really dirty looks, if I am "taking up" "their" equipment.  If you are thinking "well screw them", so did I, at first.  Then I realized that it was making me really angry, and was making me not want to go to the gym, so I did two things.  First, a big step for me, I cut back to only lifting twice a week.  Second, I made up a program using equipment that isn't as popular or there are a lot of, and exercises using only your body, .  

Day 1:  Chest and Legs
Part 1
Superset
Leg Press 
1x10
1x8      
1x6      
1x4
Dips
1x4     
1x6
1x8
1x10
Superset
Bulgarian Squats 
1x4
1x6
1x8
1x10
Barbell Chest Press
1x10
1x8
1x6
1x4
*Part 1 supersets alternate number of reps each week.  So, next week, I will start with a set of 4 for the leg press, and 10 for dips.
Part 2
Superset
Pushups
1x10
1x8
1x6
1x8
1x6
Hamstring Raises
1x10
1x8
1x6
1x8
1x10
Jacknives
1x10
1x8
1x6
1x8
1x10
Part 3
Tricep Rope Extensions
3x10

Day 2:  Back and Shoulders
Part 1
Superset
Deadlifts
1x4
1x6
1x8
1x10
Lateral Raises
1x10
1x8
1x6
1x4
Superset
Cable Rows
1x10
1x8
1x6
1x4
Dumbbell Shoulder Press 
1x4
1x6
1x8
1x10
*Part 1 supersets alternate number of reps each week.  So, next week, I will start with a set of 4 for the leg press, and 10 for dips.
Part 2
Superset
Weighted Hyperextensions
1x10
1x8
1x6
1x8
1x10
Upright Rows
1x10
1x8
1x6
1x8
1x10
Roman Chair Leg Raises
1x10
1x8
1x6
1x8
1x10
Part 3
Bicep Curls 
3x10 
               
Geez, can you tell I just wrote a lesson plan?  I set them up the exact same way, Part 1, Part 2, etc.  

Anyway, altogether, my workouts for the week have been going like this:  
Sunday - Yoga
Monday - OFF
Tuesday - Lifting: Day 1
Wednesday - Run
Thursday - Yoga & Run
Friday - Lifting:  Day 2
Saturday - Run & Yoga

This has been going really well so far.  I like the lifting workouts because the supersets make it go quickly so that my heart rate stays up and I get a little sweaty, especially Part 3.  Part 4 is mainly just a finisher, my arms are worked pretty well by that point.  I'm so glad to be actually running again too.  I've been doing just over 10 miles a week.  My goal is still to do a 10K run.  I mean, I can already run a 10K, I just want to participate in one...I haven't gotten a new race t-shirt in awhile!  

Enjoy the week everyone!  If you're a runner, or any kind of fitness enthusiast, or would like to be either, I'm leaving you with a few quotes to get you all excited for outdoor exercise in nice weather.  Get out there and get moving!  Its good for your mind, its good for your body, and anything that you can do is the best thing you can do for yourself:  

"Running is a big question mark that's there each 
and every day. It asks you, 'Are you going to be a 
wimp or are you going to be strong today?'
- Peter Maher

"Ask yourself: 'Can I give more?'. 
The answer is usually: 'Yes'."
-Paul Tergat

"The miracle isn't that I finished. 
The miracle is that I had the courage to start." 
-John Bingham
 

15 comments:

  1. love the quotes!
    so annoying that those power lifters are so territorial about the equipment. we have plenty of those at my gym, but I try to use weights they don't like to hoard.

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  2. haha gina gina....it's so great you're working out....

    i should get off my sorry behind and do something....busy is a terrible excuse i know:(

    hehehe

    take care babe!

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  3. love the quotes!!!
    i am so ready for spring and srping runs!!!!

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  4. haha you crack me up with the picture of the simpsons.

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  5. I'm sure you'll be running like that cheetah in no time!! ; )

    Great quotes!

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  6. Thanks for the quotes. You are a workout inspiration. I have actually been going to the gym. (12 times in Feb!) Your rep schedule is cool.

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  7. Great article ... keep posting

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  8. Hey Homer,
    Thanks for posting your workouts. You know I love them. Why do beefcakes think they own some of the gym equipment?!? :)

    Happy Monday Gina. Enjoy this week.

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  9. I've always been jealous of runners. I work out at the gym 5 days a week — spin class, yoga, pilates, boxing, sometimes just treadmill or lifting — but for some reason, I just can't run without feeling like my chest is gonna cave in. I used to smoke and I've done horrible things to my body in my college days, so I'm sure I've done permanent lung damage or something...

    I dunno. Running sounds fun though...

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  10. Oops, that last comment came from me. I accidentally hit anonymous!

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  11. Honestly, it takes a lot of work for running to be "fun" for me. I'm not naturally good at it, you definitely have to work at it. I'm not saying you necessarily should, just being active is perfectly great! But for some reason, I put significant weight in having the ability to run as a sign of fitness.

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  12. great quotes! I'm training for another marathon.. and whenever I'm tired and I want to quit I visualize the finishing the marathon - and what that feels like.. and suddenly, i can keep going.

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  13. That Shirt is FUNNY!!! I seriously LOL and had my husband come over to my computer to see that picture!! Nice way to start off Sunday. Thanks!

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