Oh yeah, that's what sucks about working out...
Well tonight was the first official "work out". An hour and a half after completing and I am already feeling it. Poop, what am I going to feel like tomorrow...poop, I guess...?
Not feeling like typing much here...so here's what happened today:
FOOD:
B - Peanut Butter and Jelly French Toast [was really good]
L - Breast of Chicken Verdue [OK, but had tomatos and junk all over it - I ate around the tomatos]
D - Beef Pot Roast w/ New Potatoes and Corn [Dang, this was really good]
* Snack was a little bowl of Soy Crisps with Ranch Dip [not bad]
DRINKS:
0
GYM or Ouch Time:
1. Warm-up - 10 minutes on the bike* followed by a rotating medicine ball walk [20 paces forward, 20 paces backward] and lunge medicine ball reaches [20 paces forward, 20 backward, 20 right shuffle, 20 left shuffle]
* The "guide" calls for a bunch of running warm-ups (high skips, butt kicks and the like) but there isn't much room in the gym, so for now, I am going with the bike.
2. Remedial - This involves having an elastic band around the ankles and walking forward for 25 paces, backward for 25, shuffle to the right and left for 25 paces each all followed by a single leg, 10 second squat [one per leg]
NOTE: Both the War-up and Remedial are the same every day [later on the reps and paces increase], so I will probably not repeat going forward...who really cares? Not me, and I am probably the only person reading this...
3. Core (5A) - Medicine ball "wood chops" [basically, perform the motion of chopping wood while holding the medicine ball, got it?]; did 1 set of 10 reps in each direction.
4. Core (5B) - Ah, sit ups! Actually medicine ball sit ups where the top is extended to the right or the left. 1 set of 10 to the right and 1 set of 10 to the left. I hate sit-ups.
4. Aerobic (8C) - The guide calls for running, but I decided the bike is a better choice for my crappy knees. So, on the bike, 12 minutes of sprint intervals - 30 second sprints followed by 60 second jogs [sprint rpm around 115; jog around 85].
5. Agility - For right now I am skipping the agility - I have to use an "Agility Ladder" and need mucho room.
6. Strength - First, 3 sets of 6 reps of High Pulls (start with dumbbells at the waist, explode up to the arm pits, shrug shoulders, see it's fun]; Next, 3 sets of 8 Dumbbell squat-to-press [just like it sounds, squat-stand-press the dumbbells above the old noggin']; Third, 3 set of 10 squats...just plain old deep squats [Ok, the guide called for 3 sets of 20, but these little bastards killed me...I had to cut back]; Finally, 3 sets of 20 (for each foot) step ups [simply stepping on a bench press, um, bench a whole bunch of times - alternating the lead leg each set].
7. Cool Down - Good old streching. Man was I hurting at this point...Damn, I am out of shape.
That was my glorious day 8...and I still hate the exercising.
Not feeling like typing much here...so here's what happened today:
FOOD:
B - Peanut Butter and Jelly French Toast [was really good]
L - Breast of Chicken Verdue [OK, but had tomatos and junk all over it - I ate around the tomatos]
D - Beef Pot Roast w/ New Potatoes and Corn [Dang, this was really good]
* Snack was a little bowl of Soy Crisps with Ranch Dip [not bad]
DRINKS:
0
GYM or Ouch Time:
1. Warm-up - 10 minutes on the bike* followed by a rotating medicine ball walk [20 paces forward, 20 paces backward] and lunge medicine ball reaches [20 paces forward, 20 backward, 20 right shuffle, 20 left shuffle]
* The "guide" calls for a bunch of running warm-ups (high skips, butt kicks and the like) but there isn't much room in the gym, so for now, I am going with the bike.
2. Remedial - This involves having an elastic band around the ankles and walking forward for 25 paces, backward for 25, shuffle to the right and left for 25 paces each all followed by a single leg, 10 second squat [one per leg]
NOTE: Both the War-up and Remedial are the same every day [later on the reps and paces increase], so I will probably not repeat going forward...who really cares? Not me, and I am probably the only person reading this...
3. Core (5A) - Medicine ball "wood chops" [basically, perform the motion of chopping wood while holding the medicine ball, got it?]; did 1 set of 10 reps in each direction.
4. Core (5B) - Ah, sit ups! Actually medicine ball sit ups where the top is extended to the right or the left. 1 set of 10 to the right and 1 set of 10 to the left. I hate sit-ups.
4. Aerobic (8C) - The guide calls for running, but I decided the bike is a better choice for my crappy knees. So, on the bike, 12 minutes of sprint intervals - 30 second sprints followed by 60 second jogs [sprint rpm around 115; jog around 85].
5. Agility - For right now I am skipping the agility - I have to use an "Agility Ladder" and need mucho room.
6. Strength - First, 3 sets of 6 reps of High Pulls (start with dumbbells at the waist, explode up to the arm pits, shrug shoulders, see it's fun]; Next, 3 sets of 8 Dumbbell squat-to-press [just like it sounds, squat-stand-press the dumbbells above the old noggin']; Third, 3 set of 10 squats...just plain old deep squats [Ok, the guide called for 3 sets of 20, but these little bastards killed me...I had to cut back]; Finally, 3 sets of 20 (for each foot) step ups [simply stepping on a bench press, um, bench a whole bunch of times - alternating the lead leg each set].
7. Cool Down - Good old streching. Man was I hurting at this point...Damn, I am out of shape.
That was my glorious day 8...and I still hate the exercising.
posted by Jason Vogel at 10:47 PM
1 Comments:
Work... work it girl, errr... boy! :)
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