Marianne's Workouts

2010-07-14T20:41:00.001-04:00

Rode the fixed gear from the house to the bash downtown to the bike path in Smith park. Loads of fun!

Rode my Langster Moscow yesterday for the first time

2010-07-13T08:13:00.002-04:00

So yesterday was the first day I rode a fixed gear bike, and it was a blast. I wasn't prepared to ride, so I was wearing gym shorts, no sunglasses, but I did have a helmet on. I took the path from Trenton down to the other end of the Middletown bike path. I think it's about 6 miles each way, but I'm not sure if that counts the Smith Park stuff.

I've wanted a fixed gear bike for a while now, because I think it will help improve my fitness. I was not disappointed by the bike ride although I do wish I had worn sunglasses at least, because the bugs were out in force yesterday afternoon/early evening. I kept feeling them hit my legs, arms, face, and head - THROUGH THE VENTS on my helmet.

I was curious to know how fast I was going at points; I think I was going at a pretty good rate. Part of the reason I got the bike was so I could ride with Mark - I figure the fixed gear will slow me down a bit. :)

Edisto Island trip coming up...

2010-07-09T12:07:00.002-04:00

Am looking forward to a visit later this summer to a beach house we rented!

On the trail

2010-04-14T15:39:00.002-04:00

So today I did my first trail running at MUM of the Spring, and it was nifty. Things that I noticed: spots of purple amid the blooming green; more down trees and limbs; a new "loop" I've never used before.

I didn't do too hard a run, because I'm really out of shape. It's ridiculous to think that I'm nearly 140 lbs, but I trust I'll be able to lose some weight and tone myself if I can get back to the sort of workouts I once did. I also think I'm this way because I AM getting older, and my body chemistry is changing.

Although I hate, hate, hate road running, I love trail running, because it's the closest running gets to weight training. I just think of the trail as a giant leg press machine...upside down...

Running on the trails forces me to concentrate - so I don't break an ankle - but also frees my mind in ways I think are similar to meditation for others. At times the running feels effortless as though my feet naturally know where to go. This is not the case, as evidenced by the stumble or nearly twisted ankle. But it does feel that way at times.

Trail running

2009-03-17T16:58:00.001-04:00

YES! Gorgeous day for it! But gosh if I am not sore!

abbreviated MPD workout

2009-03-16T16:58:00.000-04:00

On elliptical then bench press then mental workout

Pain

2009-03-15T16:56:00.001-04:00

I FINALLY decided to do a proper workout (leg workout that is) at UA.

alone at the MPD gym

2009-03-02T15:42:00.000-05:00

10 minutes on treadmill followed by upper body stuff followed by 10 minutes on elliptical.

at UA

2009-02-25T16:37:00.000-05:00

Did upper body stuff and no cardio.

outdoors

2009-02-24T11:07:00.000-05:00

I ran the big block for the first time in too long. I was slow, very slow.

at MUM gym

2009-02-23T16:16:00.001-05:00

8 minutes on elliptical
squats - 6 sets (4 with 50 lbs, 2 with nada)
8 minutes on elliptical
5 minutes on stairmaster
HOME

at the MPD gym

2009-02-16T07:40:00.001-05:00

went to the MPD gym with the Hoff and did some upper body stuff. He seems to be enjoying things more, or hating them less.

UA

2009-02-15T17:07:00.002-05:00

Went to UA. Did the following:

8 mins on elliptical
8 mins rowing
1.55.4 on 500m
5 mins elliptical
plie squats
leg press things
abdudctor
adductor
seated calf raises
ab stuff

back to Urban Active

2009-02-06T13:28:00.002-05:00

Today was the first time I've been at UA in more than two weeks. I was sick for a week and that prevented me from going. Plus, with the Hoff now more interested in working out, I use the police gym more frequently.

Today I did the following:

7 mins elliptical
bench press with 20 x 15, 40 x 8, 20 x 15
incline bench no weight 12
overhead presses with 10 x 15, 15 x 15
flys on decline press with 10 x 15, 15 x 15
tricep things on decline press

It's not a lot, but at least it's a start.

cardio

2009-01-20T16:32:00.001-05:00

30 mins on treadmill at the fuzz station

At the fuzz gym with the fuzz part deux

2009-01-19T16:32:00.001-05:00

Went to the gym at the station and did the following:

seated rows
overhead press
flys
pulldowns
lat raises
kickbacks
dip machine

At UA

2009-01-18T16:51:00.001-05:00

Here's what I did:

20 minutes on the bike
leg press 3 sets of 15 with 90, with 180
hack squat 3 sets of 15 with 90
leg extensions 3 sets of 15 with 60
leg curls 3 sets of 15
abductor 3 sets of 15
adductor 3 sets of 15
seated calf raises 3 sets of 15 with 45

at the fuzz gym with the fuzz

2009-01-15T20:30:00.000-05:00

The Hoff and I did the following:

he warmed up; I did not
bench press
leg press (he did; I did not)
pulldowns
bicep curls

Alone at the MUM gym

2009-01-14T14:32:00.002-05:00

Today I worked out alone at the MUM gym; there was a pretty large group of folks there - most there because of basketball practice, I believe. They cleared out pretty quickly though.

Here's what I did:

10 minutes on the elliptical
5 minutes on the stairmaster
squats: bar, 15 reps; bar + 15, 3 sets of 15
5 minutes on the elliptical

Working out at MUM with the Hoff

2009-01-12T22:35:00.000-05:00

Took the Hoff to the MUM gym; it was his first time there. We did the following:

NO cardio warm up. bad us!
squats
decline bench press
incline bench press
overhead press
side / front lat raises
some stretching things

It went fairly well. We tried to do three sets of 15 on everything.
We did not do that for the lat stuff.

Cardio at UA

2009-01-11T19:37:00.001-05:00

I really feel like I am out of cardio shape. I just am not pushing myself enough. Over break, I did a bit of outdoor running, and last week I worked out a couple of times, including once with the Hoff.

elliptical 10 minutes
rowing 4 minutes
elliptical 13 minutes
some ab stuff

Finally.. a run

2008-12-19T12:16:00.000-05:00

around the BIG big block again... gave me some time to think about where I am in my life now... Mom home and improving steadily... the arrival of Sophia, my first niece..... I'm an aunt now! and of course, having the Hoff in my life, which has been beyond my wildest, best dreams. If it's possible to cry while running because you're experiencing joy, I did that.

Working at UA

2008-12-17T12:15:00.000-05:00

What did I do? Did I do anything? Oh...some cardio.

working at the mum gym

2008-12-16T12:15:00.000-05:00

bah

first workout with the Hoff

2008-12-15T17:14:00.000-05:00

at the MPD gym... woo hoo!

Leg workout at the UA

2008-12-10T14:32:00.001-05:00

Went to the UA and did a fair amount of leg stuff.

Running in the rain

2008-12-09T22:32:00.001-05:00

It was cold, nearly dark, and wet, but I ran. It felt good.

I'm getting lazy

2008-12-08T15:19:00.001-05:00

Today I was at the gym and started some rowing but didn't do much. Then I was on the elliptical for perhaps five minutes. After that I did an assortment of leg exercises that barely justified the drive down there. Boo.

Visit to the UA

2008-12-05T13:01:00.003-05:00

Today I worked on legs, but started with rowing 2000m in 9:00 minutes. Then it was on to the elliptical for eight minutes followed by:

leg press (but not my favorite kind)
hack squat
leg extensions
Romanian deadlifts
abductor
adductor

HOME.

At the MUM gym

2008-12-03T13:00:00.001-05:00

Did the elliptical, stair, and treadmill.... maybe about 25 total minutes?

return to the UA with a vengeance!

2008-12-01T15:53:00.001-05:00

8 minutes on the elliptical
PULL UPS - when's the last time I did THOSE? YEPEE! Go me! 8, 6, 4 with knee raises
bench press
incline bench
incline fly
overhead thingies
lat raises
abductor
adductor
squats

run

2008-11-27T15:52:00.000-05:00

around the old folks' neighborhood

a bunch of things at UA

2008-11-25T14:51:00.001-05:00

is what I did today.

Did the UA thing

2008-11-20T11:09:00.001-05:00

So now that my membership is renewed for the cool price of about 22 bucks for 18 months, I'm going to need to motivate myself to go to UA more frequently. I enjoy the gym, but the drive is terrible. That said, I did go there today and started with some squats, but my knee felt a bit odd, so I did mostly upper body work. Maybe I'll post it later. I've been terrible about posting workouts lately.

It's very cold

2008-11-18T11:05:00.000-05:00

but I ran outside anyway... did the little block thing.

Vomit smell at UA

2008-11-14T12:20:00.002-05:00

Ok, so I would have worked out more today except that there was a nasty, acidic VOMIT smell near the free weights at Urban Active. Yes, you read that correctly: VOMIT. I don't know if one of the guys working out near there just smelled like vomit or if someone had vomited and there wasn't a very good attempt to DISINFECT the area, but yuck... KILLED my workout desire.

That said, I did the following:

10 mins on elliptical
some ab stuff
bench press (no weight, 10 lbs on bar, 20 lbs on bar, 30 lbs on bar)
lat pull downs
STARTED SIDE LAT RAISES BUT WAS DRIVEN AWAY BY VOMIT

Running outdoors

2008-11-13T10:59:00.001-05:00

Oh, always a BAD idea to run outdoors after a leg workout day, but I made it through. My right knee, which I tweaked on my squats yesterday, was bothering me, but I struggled through and finished the run. Of course, by the time I was in the last quarter mile I was feeling pretty decent. Still, it HURT. Wah!

Leg power!

2008-11-12T09:43:00.002-05:00

Did a leg workout at UA this morning. Woo hoo! Love the leg workout. It makes me happy!

leg press
hack squat
leg curls
leg extension
seated calf
calf exercises with leg press
another sort of seated calf

UA upper body stuff

2008-11-10T16:44:00.002-05:00

No real cardio unless you count 5 minutes on the elliptical as cardio and I don't... then the following:

bench press
incline bench
decline bench
seated row
overhead press
bench fly
curls

Leg workout at UA

2008-11-07T12:35:00.001-05:00

Warmed up with six minutes on elliptical then a bit of rowing followed by:

squats
hack squat
plate loaded press
leg press

Then I went home. Averaged about 3 sets on each machine; didn't go heavy except with the plate loaded press when I got up to 8 45 lb weights on the machine.

Trail running...

2008-11-05T17:39:00.001-05:00

I ran the trail today and did five turns up the hill. Construction in that area continues, but the path I made on the hill is still visible, which is cool.

I did happen to roll my right ankle as I was running, but I kept going and don't think it's a big deal.

back to Urban Active

2008-11-03T19:27:00.000-05:00

So, I wanted to see if I could replicate my 1:53 time, and I did... 1:53.9. I had a 1:51 pace for more than half the 500m. Oh well.

Then I did some upper body stuff:

bench press
incline fly
lat raises
curls

I think I did?

2008-10-31T07:27:00.000-04:00

Run outdoors?

Trail running..

2008-10-30T10:46:00.001-04:00

Did the trail thing this morning... it was very cold but once I started running, I felt fine. The ground was pretty hard though. Also saw another runner (older guy, thin build, wearing a red GAP hoodie, sunglasses, no distinguishing facial features, maybe 5 8"?) on the trail. Had seem him on Breiel earlier running and noted him. Felt somewhat odd to see someone else running, and brought back memories of events at PSU many years ago, but all was well.

Running like a woman on a mission

2008-10-29T12:23:00.002-04:00

Today I ran around the block, and I really do notice that my runs are improving in the sense that I feel more in control of my body and seem to run with greater power as well as speed. Yepee!

That said, my left calf muscle is still feeling the effects of the Monday night pull or whatever I did. It was terrible. It literally felt like my calf muscle MOVED on my leg. Thanks to the Hoff for setting that right.

Urban Active leg stuff

2008-10-27T19:20:00.002-04:00

Went to Urban Active and did 1500 meters of rowing in 6:21, then 5 minutes on elliptical before:

squats
hack squat
leg press
seated calf raises
plie squats (60, 10 reps; 70, 10 reps; 80, 10 reps)
Romanian deadlifts

I should put the numbers down, but alas...

Ran around the block

2008-10-26T13:33:00.002-04:00

and I lost a shirt... well, took it off, because it was so darn warm! Yepee! "Let It Rock"

The return to urban active

2008-10-24T11:40:00.001-04:00

Did the elliptical, 2k in 8:38, and a bunch of weight stuff (bench, squat, hack squat, overhead press, decline fly, front and side lat raises, curls, romanian deadlifts, behind the head tricep stuff). I ROCK.

I FINALLY LIFTED

2008-10-23T09:58:00.001-04:00

at a secret location!

I ran the block

2008-10-21T13:55:00.001-04:00

and I'm starting to be a little concerned by how easy it is.

Hitting the trail hard and fast

2008-10-19T15:00:00.001-04:00

Ran the trail today. Felt GREAT!

Not much doing

2008-10-16T10:30:00.000-04:00

So I did the elliptical thing for 15 minutes, then did no weight on the incline and reg bench press 3 x each for 15 reps. I also did two sets of overhead presses of 15 reps each with 10lb dbs. Like I said above, not much doing.

My right hammy hurts though.

Trail running...

2008-10-15T10:19:00.002-04:00

Just got back from running the trails. They're gorgeous right now, and the scent of dying leaves greeted me as soon as I started running. What seemed odd: the scent of PANCAKES. I was running along the fence line near the golf course, and I can only imagine that someone was cooking breakfast with their windows / screen door open. It's an absolutely fantastic day.

NEW 500m record

2008-10-14T19:31:00.001-04:00

1:54.3

The old switcheroo!

2008-10-10T11:22:00.001-04:00

Rowed 2000 meters (500 meters then 1 minute rest) and then 10 minutes on elliptical. Then I went home; almost seems like it was a waste to drive to UA today.

I did hit 1:58 for a 500 meter row. I think my first 500 I did at 2:30, then 1:58, then 2:20, then 2:07.

Early morning run soon forgotten

2008-10-09T11:22:00.001-04:00

Did the get up, run around the block, and forget I did so by late afternoon. It was foggy, but it felt great. I think I'm getting the hang of this running thing!

10 minutes at 200 watts

2008-10-08T16:37:00.001-04:00

on the elliptical. Not much, but it's something.

Back at Urban Active

2008-10-07T21:39:00.002-04:00

Watching the debate as I type this; I can barely remember this morning when I worked out.

elliptical 10 minutes
rowing 2000 m easy pace 9.39
walking lunges (no weight; holding 2 15 lb dbs)
bench press (no weight, 15 reps; 20 lbs on bar, 10 reps; 40 lbs on bar, 6 reps, 4 reps; 20 lbs on bar, ? reps?)
leg press (90 lbs on, 3 sets of 10?)

Trail running

2008-10-06T17:43:00.001-04:00

Did the whole "trail run" thing today, and it went well. I didn't do a darn thing this weekend, because I was lazy and loving it.

New 2000m time: 8.54.5 and stuff

2008-10-03T12:07:00.003-04:00

10 minutes on elliptical
2000 meters in 8:54.5 on setting 6... basically did a relaxed row until the last 500 m and then killed it
bench press (no weight, 18; 20 lbs on bar, 18; 30 lbs on bar, 7)
decline fly (10 lbs, 18; 12.5, 18; 15, 8)
overhead db (10 lbs, 18; 12.5, 18; 15, 8)

Then I felt lazy and weak and went home. The End.

Twilight running

2008-10-02T21:06:00.001-04:00

Ran the "block" this evening; it felt very good, which is odd, because generally running doesn't feel good.

Running in the dark

2008-10-01T08:06:00.001-04:00

So, this morning I did what I used to do all the time: run! While at PSU, I would run in the mornings because I would forget I ran by the time the day really got started for me, so I'd suffer through the morning run and experience amnesia. It worked really well.

Today I felt GREAT running, so that was a strange experience. It wasn't a struggle, and I even saw a colleague running. Weird.

Back on the trail

2008-09-29T16:17:00.001-04:00

The damage to MUM's trail from IKE is pretty extensive, but it seems like the crew here has done a fairly good job making it passable. I just finished a run and did the hill five times. Wow, five times. Ok, not so impressive is five times except if you recognize that I was dodging bulldozers to do it. Now you're impressed, I know!

new 500m record... sub 2 minutes kids!

2008-09-28T14:38:00.002-04:00

10 minutes elliptical
500 meters in 1:59.7
500 meters in 2:21.1
bench press (no weight, 15 reps; 20 lbs on bar, 15 reps, 12 reps; 30 lbs on bar, 8 reps, 6 reps; 20 lbs on bar, 12 reps; 10 lbs on bar, 15 reps?)
leg press (no weight, 2 positions, 15 reps; 90 lbs on sled, 2 positions, 2 sets of 15 reps)
incline bench press (no weight, 2 sets of 15?)
decline bench press (10 lbs on, 2 sets of 15?)
lat raises (7.5 lbs, side and front, 2-3 sets? of 15?)
plie squats (3 sets of 15 with 60lbs)
curls with a z bar (2 sets of 15 with 30 lbs)

I ran and it hurt

2008-09-25T19:04:00.002-04:00

Ran around the block and have absolutely no cardio stamina today and my right knee hurts. Ouwie!

Visiting the MUH Gym aka 18-18-8

2008-09-24T15:46:00.003-04:00

Today I worked out at MUH because it was close to where I was. No cardio. Bad me. Just some upper body stuff. The three digit "code" is the number of reps I did for most exercises. Just goofing around.

bench press (no weight, 18 reps; 10 lbs on bar, 18 reps; 20 lbs on bar, 18 reps; 30 lbs on bar, 8 reps)
flys on back (10 lbs, 18 reps; 12 lbs, 18 reps; 15 lbs, 8 or more reps)
side and front lat raises (10 lbs, 2 sets of 18 reps; 12 lbs, 8 reps)
lat pull downs with bicep pull downs (50 lbs, 18 reps; 60 lbs, 18 reps; 80 lbs, 8 reps)
tricep pull downs (50 lbs, 18 reps; 60 lbs, 18 reps; 80 lbs, 8 reps)
ab stuff

My lats/back feels sore...

weak workout

2008-09-23T20:40:00.001-04:00

i am using lowercase to emphasize how weak i felt at the gym.
here's what i did:

2000 m in 9:25
squats (no weight, 15 reps; 20 lbs on bar, 15 reps; 40 lbs on bar, 15 reps; 60 lbs on bar, 10 reps, 40 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
plate loaded leg press (180 lbs on, 3 sets of 15)
Romanian deadlifts (60 lbs, 3 sets of 15)
adductor (60 lbs, 3 sets of 15)
HOME!

I really don't like the MUM gym....

2008-09-19T15:31:00.003-04:00

if I had LOTS of money or even a little, I'd give it to MUM for the gym. Maybe a bequest when I pass?

I suppose there are good aspects to the gym: no wait; no overmuscled guys "supersetting"; no annoying music; no airconditioning (wait, is that a good thing?).

Here's what I did at... you guessed it... the MUM gym:

8 minutes on elliptical
squats (no weight, 15 reps; 50 lbs on bar, 2 sets of 15)
leg extension (60 lbs, 2 sets of 15 reps)
squats (50 lbs on bar, 2 sets of 15)
Romanian deadlifts (no weight on bar, 2 sets of 15)
5 minutes on elliptical

Maybe I'm just bitter today because I did a wimptastic workout. Boo!
Oh well, I'll make up for it next week.

Powered by Pop'Ems!

2008-09-18T11:47:00.002-04:00

Still without power, but that's ok, because I have my handy dandy office, which has power, and well, Lolita doesn't really miss power at the house as long as she has her food, water, and my undivided attention.

So, today I went to Urban Radioactive, and this is what I did:

10 minutes on elliptical
2000m on rowing machine in 9:10 at wimp level 5
bench press (no weight, 15 reps; 10 lbs on bar, 3 sets of 15)
leg press (90 lbs, 3 sets of 15 with different foot positions)
flys on my back (10 lbs, 15 reps; 12.5 lbs, 15 reps; 15 lbs, 15 reps)
abductor (50 lbs, 3 sets of 15)
adductor (50 lbs, 3 sets of 15)
lat pull downs (55 lbs, 3 sets of 15)
front raises, side raises (5 lbs 15 reps; 10 lbs, 15 reps)
seated db curls (actually, raises led into this) (10 lbs, 15 reps; 15 lbs, 15 reps)

Overall, it felt like a good workout. I still notice weakness in my left shoulder, and there's a weird spot in my right arm - near my elbow - and I really think it started when I fired someone's Glock. Is there such a thing as a firearm injury that doesn't involve being penetrated by a bullet?

Running, running, running

2008-09-16T11:52:00.000-04:00

I ran today.

Not much of a workout

2008-09-13T18:07:00.002-04:00

Went to UA, and did the following:

15 minutes on elliptical ... wattage 150 or so
bench press (no weight, 15 reps; 10 lbs, 15 reps; 20 lbs, 15 reps; 30 lbs, 4 reps and then 6 reps?; 20 lbs, ? reps; 10 lbs, 12 reps) ... I have the reps confused here, but you get the point... up in weight and down in weight...
standing Romanian deadlifts (50 lbs, 3 sets of 15)
overhead press (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
hack squats (no weight, 3 sets of 15)
seated cable rows (55, 15 reps;70, 15 reps; 85, 6 reps)

Sorry to be so boring, but I'm not feeling particular inspired to write much. And the workout was pretty boring, so...

My idea of fun is not necessarily yours

2008-09-12T13:55:00.002-04:00

Just returned from the gym to find that my dog had a wee bit of an accident on the kitchen floor; well, it's not wee. I don't think she's feeling very well. Poor doggy.

So, today I didn't do many things at the gym but I feel as though I exerted myself, which is a good thing. It's about 2pm and I teach tonight, so I thought I wouldn't try to do too much:

8 minutes on elliptical
2000 meters in 9:44 at level 10 ... just a warmup really. I was rowing at a slow 10 minute pace until the last 200m.
leg press (2 45lb plates, 3 sets of 20; 4 45 lb plates, 2 sets of 20; 6 45 lb plates, 1 set of 20; 4 45 lb plates, 2 sets of 20; 6 45 lb plates, 3 sets of 20) .. lots of weight, oh my poor glutes... but it felt good. This is the sort of stuff I LOVE. I'll feel it later, and tomorrow, and perhaps the day after...

Ok, need to clean up after my poor, sick doggy.

2:03.7 and Powered By Apple Pie

2008-09-10T21:11:00.002-04:00

So, first, I have to say that I did a PR for the 500 meters this evening: 2:03.7, which isn't quite the two minutes I had in mind, but it's good enough for now. Basically, I warmed up by doing intervals: first 500 was in about 2:21, second 500 in 2:16, then 2:03.7, followed by two more 500 meter sprints at about 2:16 or so. Not bad. I decided to do some upper body stuff. Here's the routine:

bench press
overhead press
side and front lat raises
incline bench
decline flys
behind the head tricep thingies
seated curls
standing curls

Honestly, at the moment I feel too lazy to put the weights and reps in. Instead, I am finishing my "slice" of pie. I had only had two pieces today, but they add up to the half a pie bought yesterday. BAD ME! Great athletes cannot be powered by pie. Guess I need some Guiness too.

Wimpy Setting Rowing Workout

2008-09-09T19:59:00.002-04:00

So today I went down to UA; to say that I looked forward to it all day would be ...well, honest.

Here's my routine from today:

4300 meters in 20 minutes at 5 (maybe 6) with a 2:10 for 500 meters to start
buncha ab stuff
loaded plate leg pres (90 lbs, 2 sets of 15; 180 lbs, 2 sets of 15)
leg press (90 lbs, 2 sets of 15; 180 lbs, 2 sets of 15)
back to the rowing machine.... I was exhausted because of the leg stuff, but decided to give it a go... was doing great ... less than 2 minutes for a 500 m distance... at 300 meters and then I just gave up. Basically, this tells me that I CAN do 500 meters in 2 minutes. NOTE: Mike confirmed to me that it's not a fair contest if I'm trying to best someone who is 210 lbs and built like a NFL linebacker, but I'm still gonna do it.

an itty bitty workout

2008-09-08T21:29:00.003-04:00

4100 meters in 20 minutes on the rowing machine; I'm convinced that there's a technique to it that I need to master
bench press (no weight, 18 reps; 10 lbs on bar, 18 reps; 20 lbs on bar, 15 reps; 30 lbs on bar, 12 reps; 20 lbs on bar, 9 reps; 10 lbs on bar, 12 reps)

I row, I lift, I cook, I clean, I'm amazing

2008-09-04T21:48:00.003-04:00

So, after a long day I headed to UA mainly because I wanted to take some time off my rowing, and I did. I also did a fair amount of leg stuff. Here's the routine:

10 minutes of rowing
abductor (60 lbs, 2 sets of 15, 1 set of 12)
adductor (60 lbs, 2 sets of 15, 1 set of 12)
plie squats (60 lbs, 3 sets of 15)
squats (no weight, 15 reps; 50 lbs on bar, 2 sets of 12)
Romanian deadlifts (40 lbs, 3 sets of 15)
leg extensions (70 lbs, 15 reps; 80 lbs, 15 reps; 85 lbs, 15 reps)
ab work

I feel like I am missing an exercise or two. I didn't describe some ab work I did and some stretching type things.

Ok, so let me talk about my rowing. I average 2:21 over 10 minutes, which is seven seconds better than the 2:28 average over 10 minutes yesterday. That's a good improvement, but I know I can do better. At the end of the 10 minutes, I was rowing at a 40m/s pace. That's equivalent to what a little buddy of mine did over 500m. I was really in a rhythm and I didn't feel like 40m/s was terribly taxing. In other words, I BET I can do that for 1:41 seconds and match my little buddy's pace. Of course, he's probably better now than he was when he recorded that time. Also, there's the fact that I don't know what sort of machine he uses and whether he has the tension up to 10 (as I do).

Well, lots to do so I'll end this post now. Decent workout; I probably should have done more cardio. Oh well.

Row, row, row your stationary boat...

2008-09-03T20:37:00.002-04:00

So, here I am in my study trying to recall the many challenging exercises I did while at Urban Active this afternoon. Where are you right now? Grab another "potatoe" chip and enjoy that convention currently on at least four major networks. ;)

Anyway, here's what I did with a margin of error of plus or minus 10 lbs and 5 reps:

5 minutes on elliptical because someone was on the rowing machine and the "free" machine was broke
10 minutes rowing faster and more consistently than big slow friends of mine
incline bench (no weight, 3 sets of 18)
hack squat (no weight, 3 sets of 15)
decline bench (no weight, 18 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 12 reps)
incline flys (10 lb dbs, 3 sets of 15)
lat raises (10 lb dbs, 2 sets of side and front raises, 12-15 reps)
lat pulldowns (40 lbs, 15 reps; 55 lbs, 15 reps; 70 lbs, 12 reps)
incline curls (15 lb dbs, 2 sets of 12?)
standing hammer curls (15 lb dbs, 15 reps)
seated curls (15 lb db, 15 reps)
tricep pulldowns (25 lbs, 18 reps; 30 lbs, 15 reps; 35 lbs, 12 reps)

Yep, that about does it, I think. Mere mortals can't keep up with me, I know. The workout felt ok. I could have kept going. I wanted to do more leg stuff, but I think I may have done something to my ankle when I did those calf exercises using the leg press machine the other day. When I got out of bed this morning, my right ankle buckled just a bit. Can't have a buckling ankle.

Overall, pretty decent workout. It doesn't stress me out too much, so perhaps I'm not doing enough. I'm keeping the weights relatively low just because I don't need to build muscle. Also, my left shoulder still doesn't feel right; I bet I really damaged it months ago. Perhaps I need "surgimification" to use a word a friend of mine might make-up - you know who you are.

Have a good night!

I have concrete blocks for running shoes

2008-09-02T09:55:00.002-04:00

That's the only explanation for why it felt so difficult to run today. I did my big block. I really felt tight in my hammies before starting. Did I stretch? Not really. Sorry, Patrick aka Running Guru wherever you are.

Then as I was running I felt sore in my right calf muscle. Must be those crazy calf exercises I did the other day.

Then I started to feel my hands swell. It's hard to explain; I think it's a sign of dehydration. They start feeling bubbly. It's not pleasant.

But at least I ran. What did you do???

A little leg workout and a little Ohio Renaissance festival...

2008-08-31T17:48:00.004-04:00

Went to Urban Active today. I thought about trail running, but I can do that tomorrow.

So, here's my fantabulous routine:

15 minutes elliptical
walking lunges (no weight, back and forth once; 12.5 dbs, back and forth twice)
leg press (no weight, wide stance, 15 reps; 90 lbs, wide stance, 15 reps; 180 lbs, wide stance, 15 reps)
loaded plate leg press (90 lbs, 15 reps; 180 lbs, 15 reps; 270 lbs, 15 reps)
bend over thingies with bar in my hand (50 lbs, 3 sets of 15)
plie squats (60 lbs, 2 sets of 15; 70 lbs, 15 reps)
calf exercises on the leg press (90 lbs, 30 reps; 180 lbs, 2 sets of 15 reps)

Felt very good to do this and not at all taxing... I AM A MONSTER...well, a leg monster. Ok, maybe not quite a monster of any sort, but I LOVE LOVE LOVE working my legs. The feeling in my glutes (that's just a nice worse for my bubble) is amazing. When I'm doing walking lunges, I REALLY try to tighten my glutes with each bend. Awesome stuff. I could have done a lot more today but I had places to go...

Went to the Ohio Renaissance Festival. I remember as a kid always wanting to attend the one in upstate New York. I remember Dad and I vaguely discussing it but never doing it. When I moved to Ohio, I went within a few months of getting here, and I think my lack of enthusiasm for it really disappointed my neighbor. Oh well. I've been three times - having missed last year? - and it's never terribly good or terribly bad. It's interesting and worth the trip... not worth the full price ticket, but nonetheless it's a pleasant way to spend a few hours.

I will perhaps write more about the Renaissance festival later....

Attack of the Harriers...what's a harrier?

2008-08-29T13:51:00.003-04:00

Went to MUH's gym today, because I was at MUH to meet with a student, and it seemed like a good idea to workout while there.

Here's what I did:

bench press (no weight, 15 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
side and front lat raises with db (10 lbs, 3 sets of 15; 5 lbs, 3 sets of 15)
overhead pulldown (20 lbs, 15 reps; 40 lbs, 15 reps; 60 lbs, 15 reps)
cable rows (50 lbs, 3 sets of 15)
tricep ex with V bar and cable (20 lbs, 15 reps; 30 lbs, 15 reps; 40 lbs, 15 reps)
one arm bicep curl with handle thing and cable (10 lbs, 15 reps)
bicep curls (15 lbs, 2 sets of 15, 1 set of 8; 20 lbs, 1 set of 8)
one legged bend down things (3 sets of 15)
on back raise legs things (3 sets of 15)
knee lifts (3 sets of 15)
5 minutes on elliptical

Am thinking of running MUM trail later, but I don't know. Lots to do around the house given I've been gone for a bit, so I probably should just clean the house and call that cardio.

Overall, today's workout felt good. I could just keep going and going once I'm in the gym, so I really have to watch that I don't overtrain or hurt myself. My left shoulder still feels weak, and I just don't trust it. Not sure what to do about that.

Appreciate the negative aka Oh my gosh two in a row...

2008-08-27T22:10:00.003-04:00

So today I headed down to Urban Active. It's an interesting scene at about 5:30 or 6:00pm. Lots of young, pretty people with young, pretty bodies. No complaints from me.

Let me get to the workout then some comments:

10 minutes elliptical
decline bench press (no weight, 15 reps; 20 lbs on bar, 2 sets of 15)
overhead db press (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
decline db flys (10 lbs, 2 sets of 15)
flat bench db flys (10 lbs, 2 sets of 15)
incline db flys (10 lbs, 2 sets of 15)
squats (no weight, 15 reps; 50 lbs, 2 sets of 15)
hack squats (no weight, 2 sets of 15)
calf sled thing (no weight, 15 reps; 90 lbs, 2 sets of 15)
seated calf raises (25 lbs, 15 reps; 50 lbs, 12 reps; 75 lbs, 8 reps)
seated db curls (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
ez bar curls (40 lb, 2 sets of 8)
5 minutes rowing

I was doing the bench and thinking about the negative - you know, the downward push of gravity that most people use as a crutch to help them in their reps - and I decided to slow the negative and explode up with each rep...very cool stuff. I don't want to get too thoughtful here - I mean, working out isn't supposed to be thoughtful - but there was a certain... irony isn't the right word... no.... synchronicity... yeah... with me not merely enduring the negative but actually PROLONGING it by resisting gravity. Sometimes one should listen to gravity... it's a force that can't be resisted indefinitely. It's time for a change, a break, something different.

And I was also thinking about my poor left shoulder, which must really have some sort of injury, because I definitely felt weakness in it after I did the crazy db flys in three different positions... I suppose 135 reps will do that too...even at light weight... but I do think there's something wrong. I felt it, too, when I did squats. Oops.

Overall, an ok workout. I wanted to go a bit longer but I realize I need to ease myself back into things or I'll hurt myself. I'm not a spring chicken anymore. Ha.

Finally, another workout

2008-08-26T22:00:00.002-04:00

Went to Urban....

15 minutes elliptical
bench press (no weight, 15 reps; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
leg press press (no weight, 3 sets of 15; 90 lbs on, 3 sets of 15; 15 reps of calf exercises)
15 minutes stationary bike

Yeah, pretty wimpy, but at least it's something. I'll do more Wednesday, etc.

I have returned!

2008-08-20T11:11:00.002-04:00

Due to an illness in my family, I have been unable to workout, so today was the first day back at the gym for me. I anticipate it's going to be rough getting back up to speed, but hopefully the time off helped my left shoulder heal.

So, what was my routine?

10 minutes on the elliptical
bench press (no weight on bar, 15 reps wide grip, 15 reps not so wide grip; 10 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
leg press (no weight, 3 positions, 15 reps; 2 45 lb plates, 4 positions, 15 reps... twice)
walking lunges (no weights, just walking back and forth twice and SQUEEZING my bubbles!)
overhead dumbbell press (5 lb dbs, 15 reps; 10 lb, 15 reps; 12.5, 15 reps)
incline flys (10 lbs, 15 reps; 15 lbs, 15 reps)
leg plate press (whatever it's called) (2 45 lb plates, 2 sets of 15)
side lat raises (5 lbs, 15 reps; 10 lbs, 15 reps)

Secret Plan in Effect

2008-07-22T23:17:00.002-04:00

So, today I began implementing my secret plan....rowing. I also did a spot of upper body work but nothing too significant.

Here goes the workout:

10 minutes elliptical
15 minutes rowing (2750 meters)
smith machine bench press (no weight, 20 reps; 20 lbs on bar, 20 reps; 40 lbs on bar, 2 sets of 12; 50 lbs on bar, 2 sets of 8)
lat pulldowns (55 lbs, 20 reps; 70 lbs, 4 sets of 12 reps)
seated triceps (no weight, 20 reps; 50 lbs, 20 reps; 90 lbs, 3 sets of 12?)

That's it. Not very challenging, but still a decent workout. I'm not sure I'm doing the rowing thing correctly. It just feels odd to me. Perhaps if I were really in a boat, I might notice something (like I was going in circles ...as that's what happened the last time I rowed a boat). Felt like a decent upperbody workout. I'll get the hang of it the more I do it. For now, it's a top secret project.

1 hr of cycling + 1 + hrs of yardwork =

2008-07-21T13:54:00.001-04:00

one very tired me.

Popo lets Cadel down...

2008-07-20T19:33:00.000-04:00

I ran around the small block just now, but more importantly, Cadel lost his yellow today. Was a great finish to the stage - lots of attacks, etc. But Popo is a real disappointment. Maybe he was doping too when he was with LA? I thought he'd be able to escort Cadel right up the mountain. That would have countered the Schleck attack. Now Evans must deal with several GC contenders within a minute, and TWO ON THE SAME TEAM. That's insane. I don't know about Frank's tt abilities, but Sastre doesn't really worry me too much, so if I were Cadel, and both attacked, I'd be more likely to follow FS than CS.

Need a shower. Missed a shower by a few minutes it seems. Major t-storms headed this way.

"You talk about your woman; I wish you could see mine"

2008-07-19T13:03:00.003-04:00

That's a quote from Tommy, of course. I was singing and dancing in the shower; in fact, the TOMMY album is playing in the background as I type this.

Today was a good day at the gym. I think the shoulder is improving, but I still don't trust it. So here's the routine:

10 min elliptical to warm up
pull ups (3 sets of 8) and knee ups :) (3 sets of 15)
bench press (no weight, 20 reps; 20 lbs on bar, 12 reps; 40 lbs on bar, 3 reps; 20 lbs on bar, 12 reps; 40 lbs on bar, 2 reps; 20 lbs on bar, 12 reps)
overhead dumbbell press (5 lb dummies, 20 reps; 10 lb, 12 reps; 17.5 lbs, 12 reps)
side and front lat raises (5 lb, 20 reps; 10 lbs, 3 sets of 12?)
preacher curls (20 lbs, 20 reps; 30 lbs, 12 reps; 40 lbs, 10 reps and 6 reps?)
tricep pulldowns (20 lbs, 20 reps; 30 lbs, 12 reps; 42.5 lbs, 2 sets of 12)
bicep curls (15 lb dummies, 20 reps?; 20 lb dummies, 2 sets of 12)
behind head tricep thingies (20 lbs, 3 sets of 12)
10 pushups
20 minutes running on treadmill
some light ab stuff

I am sure I have some of the numbers above wrong, but that doesn't matter too much. Basically, I warmed up with a set of 20 on a light weight, and then did 3 sets of 12 with some decent weights. I tried some heavier stuff, but I am WEAK! I don't really care about the weight though; it's more about the appearance. I want to look lean.

You may also notice something new: running on a treadmill. I really can't explain that. It just sorta happened. Bad. Very bad. I hate running on a treadmill, but it happened, so I put in 30 mins of cardio today.

Now my next step is try the rowing machine; not sure I'll do that, but I'm thinking about it. It's a top secret project though.

Ok, off to dress and head to the hot air balloon festival.

-The Gypsy Queen

Ho-hum, I ran the trail, and ran the hill...

2008-07-18T16:36:00.002-04:00

So, after the requisite day off after a good leg day, I did some trail running today. I took it at an easy pace, because of the heat and humidity. I also ran the hill 5 times. Felt good.

Tomorrow it's a visit to Urban Active for some upper-body stuff. Wooooo0-hoooooo pull-ups!

I've worn a path on the hill, which makes it easy to follow, but someone needs to do some serious trail maintenance! The paths are overgrown and I'm constantly afraid of getting poison something.

A lil dung beetle advised me to use alcohol to kill anything - I think he meant rub it on my legs, but he may also have meant I should drink it - so that's what I do... rub the alcohol... in fact, it's actually RUBBING alcohol, so it makes sense to rub, not drink.

"You shook me all night long..."

2008-07-16T12:54:00.002-04:00

What's the phrase - apropos of nothing? - I chose that for a subject line. Heard the song on the radio, and it's a favorite 80s tune of mine.

So, big day at the gym for my legs. For the rest of me? Not so much.

I admit - and those who know me, probably know this - that I LOVE leg workouts. It's just pure power for me, and I like that. I hate running long distance. I don't like endurance events. But I do love just allowing my muscles to do their thing. I really am trying to improve my endurance and my strength for cycling. I actually wanted to go really heavy today, but I resisted that. Had a very weight tinge in my left knee, which worried me but didn't stop me from lifting. The reason I can stand running trails is that those runs feel more muscle-driven / power-driven than road running. Yes, I know you use muscles all the time, but I like explosiveness that trail running requires just as I like the explosiveness of a strong leg workout. I just wish, wish, wish, wish I could shape my legs more. I think they look like redwood trees.

Here's what I did:

10 minutes warmup on elliptical
front squats (no weight, 20 reps;20 lbs on bar, 20 reps; 3 sets of 12 reps with 50 lbs on bar)
hack squats (no weight, 20 reps; 4 sets of 12 with 50 lbs on the bar)
plate loaded leg press (no weight, 20 reps; 90 lbs on bar, 12 reps; 180 lbs on bar, 2 sets of 12; 270 lbs on bar, 2 sets of 12 reps)
leg press (no weight, 20 reps; 90 lbs on bar, 4 sets of 12 reps)
Romanian deadlifts (just the bench press bar, 4 sets of 12 reps...finished with 24 reps)
seated calves (45 lbs, 20 reps; 70 lbs, 4 sets of 12....finish with 24 reps)

So, perhaps you can see the "philosophy" here... or not. Basically, warmup on each exercise with 20 reps and very little / no weight. Then do 4 sets of 12 reps at a good weight. I was comfortable with this workout; it didn't stress me out too much, but I did feel I was working.

Where's my soigneur? Heck, where's my domestique!? I need a peloton!!!

2008-07-14T11:45:00.002-04:00

Cycled a new route today, and the beginning felt terrible. My legs were dead. Luckily, I rode myself into things - at least slightly.

Completed 15.5 miles with a 14.9 mph average.

Out to the Atrium n back
Find more Bike Rides in Middletown, Ohio

Hitting the hill TEN times

2008-07-13T17:26:00.003-04:00

Inspired by my guy's performance today (I mean Ricco, of course!), I decided to run the trails and hit the hill. Now, I didn't exactly light the trail on fire - I'll leave that to the highschool students - and I abbreviated my normal run, but hey... I ran the hill TEN times!

Did I mention that I ran the hill TEN TIMES?!

There are SOME people I know - and you know who you are! - who wouldn't meet my challenge of running that hill ONCE.

While there, I saw a young kid - middle school age - just sort standing there with his bike. I asked him if he was waiting for someone, because he seemed to be just waiting. He did that middle-school boy response - a sort of grunt - given to most adults (am I really an adult now?! I hope not!). So, I said, "Well, you should try running this hill."

Guess what the young man did? He proceeded to run the hill... he made it up 4 times and was going for his fifth when I was done with my tenth. You go, kid.

*This* kid needs to shower.

Cadel crashes

2008-07-13T08:46:00.003-04:00

Watching the first big mountain day, and Cadel has crashed. He has some nasty cuts on him including a torn up jersey on his back. As I type this, he is receiving treatment from the doctor in the medical car - how nifty is that? You hang on to the side of a car speeding at 35mph and get your cuts and bruises looked at?

I wish they had the crash on video, so you could see what happened to him. I almost feel badly for him, because this is going to be a rough day. 6 seconds off the yellow jersey with Valverde and Menchov needing time back, and you crash? You think they're not going to try to take advantage of it? I wouldn't necessarily think they would attack today, but certainly tomorrow. He may be able to make it through today, but he'll be sore tomorrow.

Oh the weather outside is frightful, but air conditioning is so delightful...

2008-07-12T20:42:00.002-04:00

I really appreciated the a/c when I came in from my run around the block this evening. Yuck! It is HUMID out, but I was really glad I dragged myself outside to run. The humidity kept me from sweating initially, so it was hard to cool off, but about halfway into my run, that changed. I'm going to have to change my running mix, because it's getting a little old now.

It did feel weird to run after lifting today, because my arms felt like lead. But I only did 10 minutes of cardio at the gym, so the run was a good way to balance my workout for the day.

What will tomorrow bring?

Arms, arms, and more arms

2008-07-12T15:29:00.002-04:00

So, I took arms against a sea of troubles... no, not really.
Went to UA and did my thing, which is:

10 mins cardio - very light stuff
pull ups and leg lifts (no weights, 10, 8, 6, 20, 15, 10)
bench press (no weight on bar, 15 reps, 10 lbs, 15 reps, 20 lbs on bar, 15 reps)
incline press (no weight, 2 sets of 15)
decline press (10 lbs on bar, 2 sets of 15)
lat raises - side and front (7.5, 15 reps; 10 lbs, 2? sets of 15)
cable rows (55, 15 reps; 85 lbs, 10 reps)
bicep curls with bar (30 lbs, 2 sets of 15)
tricep thingies with bar (30 lbs, 2 sets of 15?)

So, that was it... not bad, but not great. My arms definitely look ripped, jacked, pumped, whatever you wish to call it. I'm not going for that look - just want to be lean. Oh well.

I may go running on the trail later today. No rest for the wicked.

Silly, silly, you thought the Tour was CLEAN THIS YEAR?!

2008-07-11T15:21:00.001-04:00

Beltran out. Beltran, as you may recall, was one of LA's top lieutenants. Think he started using EPO just recently? That's not what L'Equipe says, but I won't say more here. You can read the stories yourself.

Oh, I was waiting for this to happen; perhaps I'm a cynic, but I just think that people are going to find new ways to cheat or are going to believe that they won't get caught doing things the same old way.

I can already anticipate the opening discussion on tomorrow's VS coverage...well, at least that will distract me from the absolutely HIDEOUS shirts that the four men seem to be sharing - how long until we see Bob Roll's pit stains on Phil Liggett's shirt?

Guilted into running... not a bad thing.

2008-07-10T21:56:00.000-04:00

Thanks to the questioning of a friend, I took a trip around the block. It felt ok, but my legs are REALLY tight because of the leg workout yesterday. I will be suffering more tomorrow. Gotta remember to STRETCH!

But thanks to my friend who encouraged me to run today. And I DID have that protein shake - black cherry vanilla flavored.... yum!

Cadel slaps a gendarme

2008-07-10T11:26:00.001-04:00

Just saw Cadel Evans, who had a mechanical, ride by a gendarme and slap him and then point to his eyes. NOT GOOD, Cadel. Chill. Just chill. Maybe he isn't such a boring rider after all? Ah, no.

Sorry for this interruption in regular programming, but I'm watching the stage to SUPER BESSE - woo hoo! - and I had to comment on this.

An Old-Fashioned Leg Workout (following a rest day)

2008-07-09T16:00:00.002-04:00

So, it was a tad backwards; I usually like to REST the day AFTER a leg workout, but so be it. I wanted to try my idea for improving my legs for cycling at the gym, but it didn't really workout very well.

The good news: no cardio. Yepee! I skipped it.

The bad news: I couldn't really find a way to use the straps, etc. to the the leg work I wanted. Still, it was a good trip the gym. Here's the routine:

messing around with straps and such trying to do something interesting
walking lunges
no weights, back and forth
15 lbs in each hand, 3 trips back and forth
plie squats
80 lbs, 3 sets of 15
leg press
no weight, 15 reps
90 lbs, 3 sets of 15
no weight, 3 sets of 20
180 lbs, 2 sets of 30 and 1 set of 25
seated calf raises
45 lbs, 3 sets of 20
bend over hammy exercises
30 lb, 15 reps
40 lbs, 2 sets of 15
leg extensions
50 lbs, 15 reps
70 lbs, 15 reps
90 lbs, 15 reps

For some reason, I can't indent my bullets by just hitting tab. I don't feel like messing with the html, so dela with the bad formatting. You get the idea here. ;)

18.37 miles, 15.8mph

2008-07-07T13:36:00.002-04:00

Not bad, but not great. I must have been cycling in disguise, because I could have slammed on the back window of a pal as mine as I was coming down into town. Hehe.

I took my new favorite route, and again struggled up Breiel Blvd. I didn't bonk but I did really really really struggle.

The roads in Middletown are as bad as they say - especially for a cyclist. Only a few cars that seemed too close to me, including one cadillac coming up Breiel. I bet the driver was over the age of 70 and probably couldn't see my fuscia jersey. Ha.

For a while I was cruising along at 19 - 21 mph, which felt great. Still I need to find a way to improve my climbing ability. Breiel should NOT kill me like it does. I asked a buddy of mine for an exercise suggestion that might mimic the pulling UP I do with my legs. He said "toe raises." I think he really wanted to write "toe curls." My idea is to do something with knee lifts and some cables to create resistance.

Ok, well I'm at Java Johnny's the locally owned and overpriced coffeehouse, so I better get some work done.

Repeat of trail run from a few days ago

2008-07-05T19:07:00.003-04:00

Today did the trail run that finished with 5 runs up the Hill.

Felt great and could have kept running, but I was running with a partner, and you know how that goes. ;)

In other news: Valverde took yellow today. Does he really intend to defend this thing for three weeks? Can't. Must have been just to make a statement. It was a great uphill win; you could see the pure power in his legs. Oh, that stuff makes me quiver!