Today was interesting. I was tired and could not get going with my workouts and yet I feel so accomplished! My first workout was at the gym and I decided to try doing some hill intervals on the bike to prepare for my triathlon which consist of a hilly 15.2 mile ride. Now while a stationary bike is different than riding on the road I can tell you that the intervals of hills really gave me a challenge! My thighs where burning away! I finished my workout, came home and refueled to get another ride in, this time on the road. I had to reach down deep and push it as my legs where so sore from my previous ride, the heat once again got to me as I was biking at 2:30 in the afternoon. I could feel the heat coming off the pavement and the air that was hitting me was hot, despite all of this, I did well.
On a side note, I am very pleased with my results from this month so far. My body is changing and I have never felt better! Yes, there are times I feel tired….like right now, but it is a feeling that I cannot put into words, I feel strong, proud and fulfilled. I was going through a few of my old blogs from last year and it is motivating to see how far I am come. A woman at the gym said to me today that every time she sees me I have a smile on my face. To me, that was the ultimate compliment! That is how I want to be remembered by those who know me. I want to continue to enjoy this journey and through every difficult moment always keep a smile on my face! Today, May 6, 2009 will only pass me by once, and I am proud of how I lived this wonderful, beautiful day!
Keep reaching and pressing on! One moment at a time….
Totals for the day –
Time – 161 mins
Calories burned – 1,439
Calories consumed – 2,282
Workout 1 – ST with 6 mile bike – hill repeats and 1.5 mile run intervals between sets.
Alternating Bicep curls and runner curls combo – 6 Alternating sets –
Set 1 – Bicep curls – 16 reps with 30 lb DBs
Set 2 – Runners curls – 30 reps with 15 lb DBs
Set 3 – Bicep curls – 16 reps with 30 lb DBs
Set 4 – Runners curls – 30 reps with 15 lb DBs
Set 5 – Bicep curls – 16 reps with 30 lb DBs
Set 6 – Runners curls – 30 reps with 15 lb DBs
Reverse flys on balance ball – 3 sets of 10 reps with 10 lb DBs
DB Squat to Press – 3 sets of 10 reps with 17.5 lb DBs
BB rows – 3 sets of 15 reps with a 60 lb BB
Reverse flys – ( lateral/overhead/lateral position equals 1 rep) – 3 sets of 10 reps with 5 lb DBs
Lat pulldowns – 3 sets –
Set 1 – 8 reps at 135
Set 2 – 7 reps at 135
Set 3 – 8 reps at 120
Close grip pulldowns – 3 sets of 10 reps at 90 lbs
Seated rows – 8 reps at 135
Woodchoppers – 20 reps with 12 lb MB
Bosu ball Push ups – 20 reps
Push ups – 20 reps
Touch down single leg squats – 3 sets of 10 reps for each leg
Alternating front raise – 3 sets of 30 reps with 15 lb DBs
Bent over lateral raise – 3 sets of 10 reps for each arm with one 15 lb DB
Tricep kickbacks – 3 sets of 10 reps for each arm with one 17.5 lb DB
Standing Lateral/front/lateral raise combo – 3 sets of 10 reps with 10 lb DBs
Cardio – 4 x .25 mile intervals between lifting sets –
.25 mile – 2:33 mins
.25 mile – 2:13 mins
.25 mile – 2:21 mins
.25 mile – 2:29 mins
Post ST bike ride and run –
Bike – 6 miles of hill repeats – 20:38 mins
Run – .5 mile 4:50 mins
Time – 119 mins
Calories burned – 1,014
Workout 2 – 10 mile bike ride – mostly flat course.
Time – 42 mins includes a light cool down ride – 10 mile time – 38.02 mins/ Avg speed – 15.8 mph, Max speed – 23.1 mph
Calories burned – 425
Weekly totals – MTW
Time – 439 mins
Calories burned – 4,368