Tuesday, April 29, 2014

April 21 - April 27


Monday:
1 mile warm up @ 6.2

3x
15 Bicep Curl (15 lbs)
15 Overhead tricep extension (55 lbs)
8 Burpee box jumps

3x
15 Hammer curl to overhead press (12.5 lbs)
10 Push ups
60 second plank

3x
15 Preacher curls (25 lbs)
15 Tricep Dips
50 Mountain climbers

4 miles @ 9:30/mile pace

Tuesday:

3x12
Dumbbell Deadlifts (60 lbs)

3x6
Bench press (75 lbs)

3x6
Assisted pull up (55 lbs)

10x50m swim (10-15 second rest in between)

7.5 mile bike ride pulling trailer

Wednesday:
Warm up: 1 mile @ 6.2mph

Dirty 30

30 Squat Jumps
30 Burpee to Box Jump
30 Squats (95 lbs)
30 Step Ups
30 Calf Raises
30 Kettlebell squats (25 lb)
30 Single leg Kettlebell Deadlift (15 lb)
30 Lunges
30 Jumping Jacks
30 Tuck Jumps

Thursday:
Swim 1000m
6x100m
8x50m

Friday:
Brick-
15 minute cycle
3 mile run
30 minute Body Pump Express

Saturday:
Rest

Sunday:
Gilda's Run 5k w/ Pam

Total miles for week: 12.1
Total miles for 2014: 218.6

Favorite Workout of the week:  Wednesday's Dirty 30!  Although my 30th birthday did deter most training for the week!

Least Favorite:  I didn't really have a least favorite, although I'm sure I'll regret being so lax on miles!




Monday, April 21, 2014

April 14th - April 20th



Monday:
Warm up: 1 mile

3x12
Bicep curl
Push up
Overhead Tricep extension
Push up

3x6
Assisted pull up
Assisted dip

3x10
Front shoulder raise
Side shoulder raise

3x
Plank 60 sec
12 plate lifts
12 bicycle overhead extension

5 mile run w/ Jamie at RIA

Tuesday:
1 mile warm up

3x8
Bench press (75 lbs)
Chest fly (25 lbs)
Burpee

3x8
Pull downs
Reverse grip pull down
Inchworm to push up

Wednesday:
Rest

Thursday:
Warm up: 1 mile @ 6.2mph


3x10
Hamstring curl 55lb
Tuck jump
Lunges (each side)

3x10
Calf raise (50 lb)
Extension (65 lb)

3x12
Dumbbell Deadlift (50lbs)
Step ups on bench (no weight, 12 each leg)
Air squats (below parallel! Ass to grass!)

3x15
Kettlebell squats (25 lb)
Kettlebell swings (25 lb)
Single leg Deadlift w/Kettlebell (15 lbs/15 each side)

Abs 3x
10 Leg raises
60 second hover
10 crunches

Friday:
6 mile run @ 9:15/mile pace (thanks Jenna!)

Saturday:
13 mile run @ 9:40/mile pace

Sunday:
5 mile run @ 9:15/mile pace

Total miles for week: 32
Total miles for 2014: 206.5

Favorite workout of the week:  Legs on Thursday.  A lot of the gym was being utilized for a large training group so I had to improvise.  It was a great one!

Least favorite workout of the week:  Chest & back on Tuesday.  I was tired and not feeling the gym, thus being why I took a much needed rest day on Wednesday!




Monday, April 14, 2014

April 7th - April 13th



Monday:
Warm up: 1 mile @ 6mph
1000 Rep Workout
100 bicep curls
100 overhead Tricep extensions
100 overhead shoulder press
100 push ups
100 glute bridge
100 squats on Bosu
100 reverse crunch
100 bicycle w/ plate extension
100 Tricep row
100 second plank


5 miles @ 9:27/mi with Jamie & Celia



Tuesday:
3x8
Bench press (75 lbs)
Dumbbell Deadlift (60 lbs)
Pull down (130 lbs)
Reverse grip pull down (130 lbs)


3x8 Assisted pull up (70 lbs)
3x15 Kettlebell swings
3x50 Mountain climbers
3x8 Pec fly (40, 25 lbs)


8 mile bike ride
30 minutes RPM


Wednesday:
1000m swim
15 mile bike ride pulling kids in trailer


Thursday:
Warm Up: 1 mile @ 6mph


3x15
Wide stance leg press (230 lbs)
Narrow stance leg press (230 lbs)
Step Ups w/bar (10 each side/45 lbs)


3x15
Squats (95 lbs)
Squat Jumps


3x12
Hamstring curls (55 lbs)
Curtsy lunge
Leg extension (70 lbs)
Calf raises (30 lbs)


3 mile run @ 9:30/mile, then 4 mile run with Jamie @ 9:45/mile

Friday:
Warm up: 1 mile @ 6mph
Body Pump Express

Saturday:
5 mile run @ 9:55/mile pushing boys in jogging stroller

Sunday:
12 mile run @ 9:49/mile with Jamie

Total miles for week: 32
Total miles for 2014: 174.5

Favorite workout of the week:  Thursday's solo 3 miles followed by 4 with Jamie.  Made me realize that marathon training while Andy is deployed is possible!

Least favorite workout of the week:  The last 2 miles of our 15 mile bike ride on Wednesday, so many hills and such tired legs!!! I wanted to lay down on the side of the trail and take a nap.



Tuesday, April 8, 2014

March 31st - April 6th


Monday:
Warm up: 1 mile @ 6mph
3x15
Bicep curl to overhead press
Tricep extension (55 lb)
Push up

3x
5 assisted pull ups
15 Kettlebell swings
15 push ups

3x
15 bicep barbell curls
15 overhead tricep extension (25 lb)
25 crunches

3x
5 inverted pull ups
60 second hover

3x
15 bicep rows
15 lateral raises (7.5 lb)
10 burpees

6 miles at 9:35/mi pace @ Rock Island Arsenal

Tuesday
Warm up: 1/2 mile run @ 6 mph

3x12
Bench Press (65 lbs)
Chest Fly (12.5 lb dumbbells)

3x15
Kettlebell swings

3x10 
Deadlifts (115 lbs)

3x12
Pull downs (115 lbs)
Reverse grip pull down (115 lbs)
Push up
Dumbbell row (2x20 lb)

3 miles speedwork

30 minute Les Mills RPM

Wednesday:
1000m swim

Thursday:
1 mile warm up @ 6mph
3x15
Squat (95 lb)
Calf raises
Jump squats

3 rounds, 1 minute each
Squat to overhead with medicine ball
Step ups
Lunges off bench

3x10
Wall balls
Kettlebell swings
Deadlift (90lbs)

5 minutes on stair master 

5 miles at 9:40/mi @ Rock Island Arsenal with Jamie & Becca

Friday:
Warm up: 1 mile @ 6 mph
30 minute Body Pump Express

3 miles @ 6mph

Saturday: 
14 mile bike ride pulling kids in the bike trailer

Sunday:
11 mile run at 9:45/mi pace

Total miles for the week: 31.5
Total miles for 2014: 142.5

Favorite workout:  Definitely the 14 mile bike ride!  I'm sure our bike rides will continue to be my favorite!  Can't get enough sunshine!

Least favorite workout: I didn't really have a least favorite this week so I'll go with speedwork.  No one likes speedwork- haha

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