Monday, November 30, 2009

Yeah, I'm A Badass

This morning Drew got up and went to his old gym to meet with his personal trainer, which meant that he got up really early in order to get there by 6:00. I was going to just sleep for a few more minutes, which turned into the rest of the morning, so I didn't make it to the gym before work. However, I packed a bag in order to force myself to go to the gym after work. It's a lot easier to go to the gym straight from work instead of having to go home in between and change.

I started out with some cardio, which I don't normally do. I really was thinking that I'd do half an hour of cardio, do my weight lifting and then finish up with some more cardio. Drew and I tried to figure out our Heart Rate Zones last night and this is what I came up with for mine:

195 Maximum
Zone 2 = 117 - 137 (60-70%)
Zone 3 = 137 - 156 (70-80%)
Zone 4 = 156 - 176 (80-90%)

I thought that perhaps I should try to stay in a lower Heart Rate Zone than I have been while running and see how it felt. With that in mind, I did a half an hour on the Arc Trainer. It's still really not my favorite piece of cardio equipment at the gymnasium, but it did keep my heart rate lower, so I think it was a success. It's also really good for reading, so that's a small bonus in my book (no pun intended).

I'm starting Week 9 of my Weight Lifting program and I finally remembered to bring (and use) something that I bought a few weeks ago, but haven't had the best memory. Here they are:

Workout gloves!!

Drew made me take this photo with my hands in fists so that you can truly see how "badass" I actually am...
I'm not really sure that I felt like a badass. I sort-of felt a little bit silly wearing these gloves and recording my weights in my workout book, but my hands felt a lot better, so all in all, it was a good thing!

Here was today's workout:
Barbell Bench Press: 1 set of 12 reps @ 45 lbs / 1 set of 10 reps @ 55 lbs / 1 set of 6 reps @ 65 lbs
Incline Dumbbell Bench Press: 1 set of 12 reps @ 20 lbs (per arm) / 1 set of 8 reps @ 30 lbs (per arm) / 1 set of 6 reps @ 30 lbs (per arm)
Dumbbell Shoulder Press: 1 set of 12 reps @ 10 lbs (per arm) / 1 set of 12 reps @ 15 lbs (per arm) / 1 set of 10 reps @ 20 lbs (per arm)
Tricep Pushdowns: 1 set of 12 reps @ 30 lbs / 1 set of 10 reps @ 40 lbs / 1 set of 5 reps @ 50 lbs
Reverse Crunches: 1 set of 12 reps / 2 sets of 10 reps

This week is all about Pyramid-Up, which means that you should increase the weights on each set and decrease the reps. This took a lot longer than some of my other recent weight lifting because you were supposed to rest for 3 minutes in between sets. The goal reps were 12 for the first set, 10 for the second set and 8 for the third set. I had some trouble lifting really heavy today because I was by myself. I thought I probably could have squeezed out two more reps on the bench press set, but I was too afraid to let myself do it. I was shaky after 6 reps at 65 pounds and wasn't sure I'd be able to do two more (or even one more) without a spotter, so I just let it be at 6 reps. Drew said I could have asked anyone at the gym to spot for me, so I guess I know for next time. Even though I'm not sure I would have felt comfortable asking anyway. 65 pounds doesn't seem like a whole lot and I'd feel a little wimpy having to ask for a spotter for such a light weight.

I kept the weight at 30 pounds for the dumbbell bench press because I was having trouble lifting the weight onto the bench and lying down all at the same time. Um, that's right. Until just right now, reading over my stats did I realize that I did decline bench presses. Oops! I gotta tell you, it was another exercise where having a spotter could have been really helpful in order to hand me the dumbbells. I actually considered switching to barbells, because I thought that would be a lot easier to manage, but I stuck it out with what I thought was the right thing.

The crunches were supposed to be crunches with weight, but the weight room and the stretching areas were so crowded that I decided to try reverse crunches again and see if I had the same ill side effects as before. It definitely wasn't as painful while doing them, so I'm hopeful that my abs are back to normal now.

I really wanted to do another set of cardio once I finished up with the weight lifting, but it was already 7:30 and I needed to get home and do laundry before tomorrow, so I cut my workout a little bit short. It definitely didn't help that the weight lifting took longer than expected, but at least now I know that these workouts will be longer.

The rest of this week promises to be pretty bad for me at work so at the very least, I'm going to plan on keeping up with my weight lifting (likely on Thursday and Saturday), but I might skip out on some other stuff. I think it's pretty certain that I won't have a chance to workout at all on Wednesday, since I have to be at work at 6:30 and will be there late as well. I also have to go into work early Thursday and Friday and I have to work on Saturday. I'm trying to take it all in stride and remind myself that I already know I can run the 10K on Sunday and I don't have anything else really big that I have to be training for at this second. It's not ideal, but I'll do the best I can.

Arc Trainer
Time: 30:23
Distance: 1.16 miles
Pace: 26:11/mile
Calories: 259
Maximum HR: 149
Average HR: 138

Weight Lifting
Time: 43:19
Calories: 196
Maximum HR: 137
Average HR: 107

1 comment:

  1. This is the website we used to calculate our heart rate zones. I don't know if it's any better or worse than all the others, but it's the one we used: