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Thursday, October 7, 2010

October 7, 2010 with Tina

This morning I went for a short one mile run. It wasn't easy as my quadriceps and hamstrings were angry from yesterday's hack squat machine.
In the evening I visited Tina's huge 3 story gym. We had a great time. If not for our babysitters we would have stayed even longer. I worked on chest, shoulders, triceps and abs.

October 6, 2010

I did some new very difficult exercises with Ildi today. The Hack squat machine (10 x 3 reps);reverse lunges while holding onto a bar, 3 reps; squats while holding onto a round 10 lb weight; leg press machine, 3 reps,:adductor, 3 sets with one set leaning forward; prone curls, 3 reps 30 lbs leg extensions; sit-ups 20 x 30 reps; lastly, 30 minute walk run intervals on treadmill. FUN.
This was all followed by a well deserved warm bath at home.

Tuesday, October 5, 2010

October 5, 2010, 7 A. M.

Last week I spied a fellow at the gym with great running form and he runs fast! I asked him if I could talk to him before he left. I found out that he runs at a 9 or 10 m.p.h on the treadmill. He runs for fitness for about an hour. His name is Vinnie. He is 43 and has been running for 20 years.

I asked Vinnie his advice on how I could better prepare for a Turkey Trot 5K after coming back from an injury. I'm finding it difficult to prepare for that along with strength training, homeschooling, cooking, washing laundry, and working part time. :) He suggested that I run after or before my sessions with Ildi at the minimum.

I decided that I will add some cross training as well to increase my endurance. So today I did 30 minutes on the elliptical. I haven't been on the elliptical for a while so I stayed at level one and two throughout the half hour.

Monday, October 4, 2010

October 4, 2010, Monday with my trainer, Ildi

One hour with Ildi McShae:

1. Pull Ups on Modified Pull Up Machine for lateral back muscles, holding bar wide. 15 lbs. X 2 reps
2. Pulls Ups on Modified Pull Up Machine for medial back muscles, holding bar close and inside. 15 lbs. X 1 rep
3. Seated Row: Lean forward and pull bar to stomach with chest stuck out, 40 lbs. X 3 reps
4. Lateral row, pull down bars 50 lbs. (super-set with Dual Axis Row/Rear Deltoid machine) X3 reps
5. Dual Axis Row/Rear Deltoid machine, 30 lbs. (Super-set with above)
6. Biceps macine, the heavier and harder machine, no weights, 15 X 3 reps
Seated decline biceps curls with 7 lbs. weights, 3 reps
7. Biceps curls on cable, 15 lbs. X 3 reps. Keep arms and elbows up.
8. Calf standup machine, 50 lbs.
9. Seated calf, level 4, 20 X 3 reps
10. Hyperextension on Roman chair, abs workout with 10 lb. weight, 20 X 3 reps
11. Abd cruch machine, lying down, no extra weight, 20 lbs. x 3 reps
Solo: Treadmill, 3 minutes running alternated with 1-2 minutes walking x 35 minutes, 4.8 miles per hour, no incline.

Stretching for ten minutes.