The Plan This Week...

Normally, I plan my workout week on Sunday, but I'm a little behind this week. I had Turbokick and Piyo training all weekend, so I'm just now getting to it. Planning is important, have I mentioned this?

I want to practice the formats I trained on this weekend, so I'll be doing that in the mornings. I also want to run twice and lift 3 times.

Monday: Rest. I'm sore in places I didn't even know had muscles.

Tuesday:
AM: Turbokick Practice
PM: Upper Body at Gym

Wednesday:
AM: Piyo Practice
PM: Lower Body at Gym

Thursday:
AM: Turbokick Practice
PM: Run 2 miles

Friday:
AM: Piyo Practice
PM: Upper Body at Gym

Saturday:
AM: Run 2 miles
Possible practice class at my house combining Turbokick and Piyo (and hey, if no one shows up, I'll see if the kids want to do it...)

I'll do an entire post on training this weekend later, but for now, here's this:

Look at all those future Turbo instructors!

The Plan

Another week, another plan. I love planning. Have you noticed?

Here's what's up this week:

Sunday: Hip Hop Hustle practice, abs (probably Pump Core. Haven't done that workout yet).

Monday:
AM: Turbo
PM: Chest and Back

Tuesday:
AM: Hip Hop Hustle Practice
PM: Run 2 miles

Wednesday:
AM: Turbo
PM: Legs


Thursday:
AM: HHH Practice
PM: Shoulders and Arms

Friday:
AM: Yoga
PM: Run 2 miles

Saturday:
Turbokick training (all day)

Sunday:
Piyo training (all day)

Once again, to save this post from mind-numbing boredom, here are some pictures to entertain you. Today's pictures involve cute kitties...

 

Seriously. Ridiculous cuteness right here. (Source)

 

 

Kitteh cares about your diet..

 

 

 

Lesson Learned: There is no such thing as a perfect week

So, I planned out my week of workouts, and then had to take Tuesday off completely. I was sick. I fought it as much as I could, but I finally just accepted it on Tuesday.

This got me thinking, while I will *always* stress the importance of planning (that will never change), sometimes we have to accept that there is no such thing as a perfect week.

Success comes from making good choices repeatedly. Daily. Sometimes hourly (because you know you can blow a day's worth of good eating in 30 minutes or less.) Missing one day of workouts, in the big picture, is not that big a deal.

So, now I have a couple of things to tell you about. First, if you haven't visited Awesomeday, do so today! Awesomeday is the one day of the week where every status update we post on Facebook has to be a "thing that is awesome". This makes you count your blessings and ignore the things that aren't. Anyway, there's a contest today, so head on over and check it out.

Also, I'm joining a Blog Hop today, so if you're new, I hope you'll comment below! I love friends :-)



Happy Wednesday Awesomeday!

The plan next week, and the week in review...

Building on last week's workouts. I pretty much did what I had planned. But, this week, I wanted to add some Hip Hop Hustle practice (another format I'm going to start teaching soon, along with Turbo). I also decided I only want to run 2 times this week. The focus will be on heavy lifting, 5 days a week, and I have those laid out below.

And there's a little pic at the bottom.

Monday:
AM: Turbo
PM: Back

Tuesday:
AM: Hip Hop Hustle
PM: Lower- Heavy quads

Wednesday:
AM: Hustle
PM: Shoulders/Run

Thursday:
AM: Turbo
PM: Hamstrings, glutes

Friday:
AM: Hip Hop Hustle
PM: Chest, bi, tri

Saturday: Run 2 (or maybe 3 if I'm feeling crazy).

Also, this....

Planning my week...

I always find that planning is the key to success. I may have even said this before.

I wanted to get my workout week on paper (or, more accurately, on Blogger). I'm basing it on the following goals:
1. I want to lift 6 days this week, working legs twice.
2. I want to run 3 times this week (we broke up temporarily.)
3. I want to get a chance to practice Turbo.

So here you go:

Monday:
AM: Pump, Back
PM: Run 2 miles

Tuesday:
AM: Turbo
PM: Legs

Wednesday:
AM: Pump, Chest
PM: Run 2 miles

Thursday:
AM: Turbo
PM: Legs

Friday:
AM: Pump, Shoulders
PM: Run 2 miles

Saturday:
AM: Turbo
PM: Biceps/Triceps

This post is mainly for my own use, but just in case it's too dull for you, here's a picture:

This week's plan...

Here's the plan for this week. Some of it has already happened. It's like a crazy fold in the space/time continuum! Wibbly, wobbly, timey, wimey, indeed...

(source)"I had nothing to do with this."

Sunday:
Ring the alarm. Sound the trumpets. I ran. Outside. 2.5 miles. Tracy Morgan dissed me for going slow. But, it did the trick. I remembered that I enjoy running for other reasons besides weight loss. Depending on how the "long" run goes this Saturday, I'll see about the race on the 24th.


Monday:

Back/Rear Delts/Abs- The gym is closed on Monday, so I'll be doing this at home.

1. Wide Grip Pull Ups: 3 sets of 12
2. Cable Pull Downs (Reverse, Close Grip): 3 sets- 15, 12, 10 (will modify using bands, may need more reps).
3. Bent Over Barbell Rows (Underhand Grip): 3 sets- 15, 12, 10
4. Dumbbell Pullover: 3 sets of 12.
5. Dumbbell Reverse Flyes: 3 sets of 12.
6. Full Sit Up : 3 sets of 30 reps.

5 Minute Ab Circuit
- Reverse Crunch, 30 sec.
- Oblique Crunch Left, 30 sec.
- Oblique Crunch Right, 30 sec.
- Bicycle, 30 sec.

Repeat.

Tuesday:
Legs/Calves.
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.

Replacing last week's Leg Day 1 with this that I used for Leg Day 2 last week. It's so much simpler. And still hard.

Wednesday:
Shoulders/Rear Delts/Abs
1. Dumbbell Overhead Press: 3 sets of 15, 12, 10
2. Dumbbell Upright Row: 1 set of 15, 2 sets of 12
3. Dumbbell Lateral Raise: 1 set of 15, 2 sets of 12
4. Rear Delt Flyes: 18, 15, 12, 10
5. Dumbbell Reverse Flyes: 3 sets of 12
6. Hanging Leg Raise: 3 sets to failure
7. Full Sit Up on Stability Ball: 3 sets of 30
8. Bicycle: 3 sets of 50

Run 2 miles.

Thursday:
Chest/Arms/Calves
1. Barbell Incline Press: 1 set of 15, 2 sets of 12
2. Cable Flyes: 1 set of 15, 2 sets of 12
3. Dumbbell Incline Bench Press: 1 set of 12, 2 sets of 10
4. Lying Triceps Press: 1 set of 15, 2 sets of 12
5. Triceps Pushdown: 15, 12, 10 reps
6. Alternate Dumbbell Bicep Curl: 1 set of 15, 1 set of 12
7. EZ Bar Preacher Curls: 1 set of 12, 2 sets of 10
Since I work calves on Friday, I elimated the calf sets from this one.

Friday
Workout: Legs, Day 2
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.

Abs:
2 sets hanging leg raise to failure
2 sets of plank held as long as possible (aim for 60 seconds)
2 sets of 50- Bicycles


Saturday:
Run 6 miles.

I don't know for sure if I'll be ready for the race September 24, but I think I can still get ready for the one in October. Also, I hear it's flat, and the one in September is in hilly downtown Nashville, so naturally, you know which one I'll pick if I have to...

Other goals include eating exactly the way I should, and blogging more than once this week.

How about you? What are your goals for this week?

The Plan This Week

Source

Besides running not going as well as I'd hoped, I actually had a pretty successful week last week. I worked out every day but Sunday, and I did (mostly) what I had planned (except for the running).

This week, I'm going to try something different: 2 leg days. Shocking, I know. I feel like I need the work, and I think it's doable.

I'm not even going to attempt to run this week. At all. In fact, if I want to run, I'm going to tell myself "NO", for this week. Maybe after a nice break I'll miss it.

Here's what the week will look like (I'm putting all the exercises down here, mainly so I can look at them later... Days 1-4 are found here.

Monday:
Back/Rear Delts/Abs

1. Wide Grip Pull Ups: 3 sets of 12
2. Cable Pull Downs (Reverse, Close Grip): 3 sets- 15, 12, 10
3. Bent Over Barbell Rows (Underhand Grip): 3 sets- 15, 12, 10
4. Dumbbell Pullover: 3 sets of 12.
5. Dumbbell Reverse Flyes: 3 sets of 12.
6. Full Sit Up on Stability Ball: 3 sets of 30 reps.

5 Minute Ab Circuit
- Reverse Crunch, 30 sec.
- Oblique Crunch Left, 30 sec.
- Oblique Crunch Right, 30 sec.
- Bicycle, 30 sec.

Repeat.

Tuesday:
Legs/Calves.

You're so good at leg day. Also, you're really pretty.

Superset 1:
Bodyweight Squats, 3 sets of 8
Plie Squats, 3 sets of 8

Superset 2:
Jump Squats: 3 sets of 15
Stiff Legged Deadlifts: 3 sets of 8

Superset 3:
Leg Press: 3 sets of 15
Walking Barbell Lunges: 3 sets of 30 steps

Superset 4:
Stationary Lunge: 3 sets of 12
Lying Leg Curl: 3 sets of 10

Superset 5:
Seated Leg Curl: 3 sets of 10
Leg Extensions: 3 sets of 10

Calve Raises: 12, 10, 8, 12 reps

I've done this leg routine the last few weeks, and found last week that I did 2 sets instead of 3, and it was still a 50 minute workout. I may do that again, since I workout on my lunch break. I wish I could spend 2 hours at the gym... but my co-workers and employers might not like it..

Wednesday:
Shoulders/Rear Delts/Abs
1. Dumbbell Overhead Press: 3 sets of 15, 12, 10
2. Dumbbell Upright Row: 1 set of 15, 2 sets of 12
3. Dumbbell Lateral Raise: 1 set of 15, 2 sets of 12
4. Rear Delt Flyes: 18, 15, 12, 10
5. Dumbbell Reverse Flyes: 3 sets of 12
6. Hanging Leg Raise: 3 sets to failure
7. Full Sit Up on Stability Ball: 3 sets of 30
8. Bicycle: 3 sets of 50

Thursday:
Chest/Arms/Calves
1. Barbell Incline Press: 1 set of 15, 2 sets of 12
2. Cable Flyes: 1 set of 15, 2 sets of 12
3. Dumbbell Incline Bench Press: 1 set of 12, 2 sets of 10
4. Lying Triceps Press: 1 set of 15, 2 sets of 12
5. Triceps Pushdown: 15, 12, 10 reps
6. Alternate Dumbbell Bicep Curl: 1 set of 15, 1 set of 12
7. EZ Bar Preacher Curls: 1 set of 12, 2 sets of 10
8. Dumbbell Standing Calf Raise: 20,15,12
9. Machine Seated Raise: 20, 15, 12

Friday
Workout: Legs, Day 2
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.

Saturday:
Cardio, 45- 60 minuted (Probably Turbofire)

So, that's the plan. I'm going to aim to get up every morning and do very short cardio (Turbofire Hiit, 15/20/25 or 30 minutes) alternated with Turbofire 30 (non-Hiit).

We'll see how it goes.

What's YOUR workout plan this week?

You Must Have a Plan..

Source

Well, thankfully, I do.

But before we get to this week's plan, let's review last week:

Monday: Back/Rear Delts/Abs: Done; 3 mile run: Done
Tuesday: Legs (OMG Done).
Wednesday: 2 mile run (I may have scheduled 3. But my legs almost fell off, so I was playing it safe).
Thursday: Shoulders/Rear Delts/Abs: Done.
Friday: Chest/Arms/Calves: Done
Saturday: 6 mile run. Umm....

Yes, me and running are having some issues. Here's how the weekend went.

Friday night: "I have to run 6 miles in the morning. I'm going to run 6 miles in the morning. I'm really looking forward to that Snickers."

Saturday morning. "Snooze.""Snooze, again." "Oh, look, the whole family slept until 9 freaking o'clock. I haven't done that since my 20s!"

After realizing my husband was just too busy getting ready for that night's gig, I decided there would be no run. Instead, I did Turbofire Hiit 30.

Saturday night, 6:00 pm: "I'm going to run early tomorrow morning."
Saturday night, 9:00 pm: "I wish these kids would go to sleep. I have to wake up at 5:00 to run."
Saturday night, 11:00 pm: "Why won't you people go to sleep???!!!!"
Sunday morning, 5:00 am: [to alarm]: "Shut Up."
Sunday morning, 5:15 am: "It's raining really hard. Good thing I'm not running right now. Guess I won't be running this weekend."

So, that's how that went. Full of excuses....

Source(You have to click on it)

Which leads me to the plan for this week:

Monday: Back/Rear Delts/Abs; quick run (1-2 miles)
Tuesday: LEG DAY!
Wednesday: Run 3 miles
Thursday: Shoulder/Rear Delts/Abs
Friday: Chest/Arms/Calves
Saturday: 6 mile run. For realz.

Now, the gym is going to be closed on Thursday, Friday and Saturday. (One of the benefits to a campus recreation center: Free membership. One of the drawbacks: They close a lot). So, I'll have to make sure I wake up in time on Thursday and Friday to do my workouts before work. And, I'll have to make sure I wake up in time to run on Saturday. This is the week. I know it. I will finally eat that Snickers.

Do you have a plan?

Have a great week!

The Plan For This Week

This week, I'm changing it up just a little.

I'll be doing this program, from Bodybuilding.com.

It breaks down to this:

Monday: Back, Rear Delts, Abs
This workout I can pretty much do at home, so I'll do it in the morning, and run at the gym in the afternoon.
The only thing I'll have to modify is anything using a stability ball. My stability ball currently has a sad:

Can you tell in this picture how deflated it is? There's a leak somewhere..

Tuesday: Legs/Calves
This one will need to be done at the gym to be effective. It's got some pretty heavy weight/low reps, and some machine work (leg curls, etc). If I have time, I'll add cardio.

Day 3: Rest
Well, rest from weights. I'll be running 3 miles.

Day 4: Shoulders/Rear Delts, Abs
I'll be doing this workout at home as well. If there's time, I'll add a 20 or 25 minute Hiit.

Day 5: Chest/Arms/Calves
This will be at the gym.

Day 6: Rest
Well, again, it says rest but I'll be doing my "long" run. Aiming for 6 miles.

Day 7: This will be the true rest.

I've also planned out most of my meals for this week. I am determined to be as on track as possible.

This is going to be a great week.

Do you have a plan?

(P.S. Just for a little extra happiness/motivation/something, here's this:)

You can do it.

The Plan... this week...

I love planning.

I completed last week's planned workouts *pretty* well. I did take a *complete* day off on Friday, instead of making it a yoga day. Honestly, instead of doing my 30 minutes of yoga I had planned, I snuggled with my son on the couch watching The Wiggles. I think it was worth it.

I am a fan of the "Greg-era" Wiggles. No offense, Sam.

The weight workouts were intense.

I didn't eat as great as I could have.

I didn't run as much as I planned, but I did get 3 runs in, including the "long" run (which made me hate running).

Here's what's coming up this week:

Sunday:

Full Body Program, Day 1:
Full Squats
Flat Bench Press
Romanian Deadlifts
Barbell Rows
Pull Ups (assisted)

All done 4 X 6 with 120 seconds rest

Abs

Monday:

3 mile run


Tuesday:
Full Body Routine, Day 2

Pull throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2 X 15 with 30 seconds rest.

Abs

Wednesday:
Run 3 miles


Thursday:

Full Body Routine, Day 3:
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Splits Squats
SHELC (Supine Hip Extensions with Leg Curl)
Lat Pulldowns (underhand)

All done for 4 X 8 with 60 seconds rest.

Abs

Friday:

Rest/Yoga

Saturday:
Run 10K
Abs

What are your workout plans this week? 

Duh

The Plan..

Coming up with a new plan, this one is starting Sunday.

My plan is a lot less evil than the Cylons' plan...

A couple of things will be happening this week:

I'm going to be home with my kids on Monday and Tuesday. That may or may not drive me insane. The potty training that WILL be finished by Tuesday evening may also drive me insane. Or not. Those are just random asides..

I need to run 3 times this week. One of these runs needs to be 7-8 miles.

I will be doing some hard core weight training 3 days this week. I found this routine at the Lean Bodies Fitness Forums:


I don't have a squat rack, so there may be some modifications. But, I'll be attempting to do the weight work at home.

So, here's the plan:

Sunday:

Full Body Routine, Day 1:
Full Squats
Flat Bench Press
RDLs (Romanian Deadlifts)
Barbell Rows

All done for 3-4x6 w/ 120s rest


Monday:
Run 3 miles, Abs

Tuesday:
Full Body Routine, Day 2:

Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest

Wednesday:
Run 3 miles, Abs

Thursday:
Full Body Routine, Day 3:

Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)(will probably do pullups since I'm working on those)

All done for 3x8 w/ 60s rest

Friday:
Yoga/Rest

Saturday: 
Run 8 miles (Long Run)


In other news, when I weighed this week, I weighed in at 143. So, a loss of 1 pound since the last weigh in.

I had in my mind all this time that my goal was 139. But as I get close to that, I'm still not really happy with where I am. I'm considering lowering my weight goal to 125. We'll see if this is something I can do and still have a healthy relationship with food. Of course, I could firm up and have the weight not change much- I'm not sure. But I do plan on intensifying my training.


Is it just me, or does anyone find that running is not the most effective way to lose weight? I haven't experienced crazy amazing weight loss, and I know some of that depends on diet... but I'm starting to wonder.

I offer this question to you:


If you knew running would keep you healthy, but would *never* get you the results you want, would you still do it?

Hmmm....

Knowing your limits..

I know my limits. Do you know yours?

Source

Well, most of the time I know my limits. I think stretching your limits is quite healthy, to a point. If you only did what was safe and comfortable all the time, you probably wouldn't get very far.

However, in testing my limits, I recently learned how far I can go before having a little breakdown. I rode The Fail Bike.

Source

Yes, I'm talking about working out. But, more importantly, I'm talking about working out as part of a balanced life.

Here's the deal:

My kids don't want to go to sleep at their bedtime. They want to play. I spend a lot of evenings fighting with them to get them to go to sleep. My inner monologue is the text of this book:

So I watch the clock. I watch as I reach 8 hours until I wake up. Then 7 hours. Then 6. It goes on.

The alarm goes off at 4:30 am. If I want to workout and get to work on time, that is the time I must get my booty out of bed.

Well, after doing that for 3 nights in a row, I had a little physical breakdown on Wednesday. I was exhausted. I did my BBL workout in the morning, but there was no love. I didn't shake my booty with enthusiasm. I made Leandro sad.

"My heart is breaking a little."

I ended up leaving work and just going home to sleep. I was unable to function I was so tired.

This morning, I slept "late". I didn't workout. And, you know what? It's amazing how much better I feel.

Therefore, I'm going to re-evaluate my workout plan. There just isn't enough time to fit everything in. Plus, my children will only be little and cuddly for a short time. One day soon, they won't want to have anything to do with me and I'll be able to sleep as much as I want.

I'm not saying you should never workout. I just think sometimes balance is *really* important.

(BTW, I am planning a lunchtime run later. I am lucky to have that option).

Do you have scheduling obstacles with your workouts? Do you have problems like this? Are you able to make it work? I'd love to hear your stories...

The plan for this week

Source

I liked having a plan last week. I didn't stick to it *completely*, but it just felt more structured. The only deviation from the plan was that I missed my Friday A.M. workout (due to sleep), so I did it on Saturday.

This week I'm tweaking it just a bit. I want to spread out the upper body work a bit more, because I'm always sore for at least 2 days after Chest and Back. I also am giving myself permission to sub another cardio for Cardio Axe if I feel like it...

The upcoming week:
Monday:
AM: P90X Chest and Back
PM: 3 mile run

Tuesday:
AM: Cardio Axe (or another 30 minute cardio), High and Tight (BBL)

Wednesday:
AM: P90XMC2 Shoulders and Arms
PM: 3 mile run

Thursday:
AM: Cardio Axe/High and Tight (BBL)

Friday:
AM: Bum Bum/ Tummy Tuck (BBL)
PM: Run 6 miles

Saturday: Something fun, like Turbofire, Turbokick or Hip Hop Hustle.

Sunday: Yoga

So, we'll see how that goes.

One more thing: Found this this week and love it!

(and now that song's in your head, too)

The plan for this week...

Warning: This will be dull and boring. It's basically me thinking on paper (or computer,  to be more accurate).

Add caption

I'm taking it a week at a time. I decided to plan again, and this time I may actually stick to it.

I want to incorporate 3 things:
- Running
- Brazil Butt Lift workouts
- Upper Body work, including Pullups.

So, I'm starting with the Brazil Butt Lift Basic plan, and tweaking it a little to fit all this in:

Monday:
AM Workout:
- BBL Bum Bum (35 minutes)
- BBL Tummy Tuck (30 minutes)
PM Workout:
- Run 3 miles

Tuesday:
AM Workout:
- Cardio Axe (30 minutes)
- High and Tight (35 minutes)

Wednesday:
AM Workout:
- P90X Chest and Back
PM Workout:
- Run 3 miles

Thursday:
AM Workout:
- Bum Bum
- Tummy Tuck

Friday:
AM Workout:
- P90X MC2 Shoulders and Arms
PM Workout:

- Run 5-6 miles (LSR)

Saturday:
Cardio Axe
High and Tight

Sunday:
Rest and Yoga

See? I told you it would be