Cardioconvert - Office chick with pipes

[slobey]

if you look at someone's post, to the right of the reply button is a multi quote button (has 2 white text boxes as the pic).
Click that button for everyone's post you want to quote (the button will go from an orange - to a green + in the picture.
Then, after you select all the multi quote buttons, click the reply button next to it for any of the posts you've just multi quoted.

[Cardioconvert]

Thanks Slobey for those instructions - I will try that next time I need to use multiple quotes!

I am so glad this week is coming to a close - just absolute mayhem! The meeting went well yesterday and there was a resounding sence of comfort / acceptance coming from the meeting participants (field staff acceptance can make or break a project's success). Drafted my final readiness assessment and submitted it around 11pm last night to my boss.

Hoping that with that put to bed, I can leave the office today at a decent time and hit the gym for a good, long workout. I am not a believer in super long workouts (try to keep my lifts to between 1 hour and 1hr 15min) but today, I just want to take as much time as I need to workout. My parents are taking the kids for dinner (dd is better - seems to have been a nasty 24 hr thing) and hubby is at a conference and won't be home until 7/730 so I am going to go and just really enjoy my workout

Have a great day everyone - will write with workout details later today or tomorrow!

CC

[Cardioconvert]

Well, didn't get to leave the office any earlier than usual but still get in an awesome, unrushed workout last night. Apparently, 6pm on a Friday night is an uber good time to workout - just me and two other guys in the weight room - beauty.

Did an arm workout followed followed by face pulls (a trainer friend worked with me last week to show me how to properly do these - they are a new exercise to me but I like 'em so far)

Workout - Friday, April 20th - Arms

Press Downs (double pulley station)
10@80, 8@95, 5@110, 8@95, 10@80

BB Curls
10@40, 8@50, 6@60, 8@50, 10@ 40

Skulls followed immediately by closed grip presses
10@40, 8@50, 6@60, 8@80, 10@40

Preacher Curl @ Double Pulley cable stationbetween each set did sets 0f 12 cable cruches off the bench @ 140
10@50, 8@65, 6@80, 8@65, 10@50

Dips
15,12,10

Face Pulls (double pulley station)
12@30, 12@40, 12@50, 12@60, 10@70 - will start trying to include these on my chest/shoulder/trap day (when I do this w/o at the Y - that is the only place where I would have access to a cable machine)

Then went home and had a nice dinner w/ the hubs before the kidlets returned.

This morning, went for a good 5 miler - best run I've had in a few weeks - helps that the weather conditions are my absolute favourite running conditions (cool - 3to5 degrees, and moist). Came back to a nice hot pot of fresh coffee (thanks hubs) and a protein shake (thanks magic bullet).

Lots of running around to do today - you know, the usual Saturday chaos. Hubs is currently buzzing the ds's hair out on the patio - then we are off to do some errands. Going to watch the "Girl with the dragon tattoo" tonight (the American version) - so excited - I read all three books late last year and can't wait to see how the movie is. I shouldn't let myself get too excited, movie versions of books I read never seem to really live up the pictures I get going in my head as I read the book.

Have a great day everyone!

CC

[Cardioconvert]

Monday, April 23rd

Ended up having a relatively quiet Sunday to finish the weekend. Did some spring clothes shopping for the kids - not too much - planning on going shopping to Buffalo soon for the major part of their spring / summer clothes (and some news one for mommy since none of my summer clothes fit ) I really enjoyed Girl w/ the Dragon tattoo - it stood up pretty well against my imaginative interpretation of the book. Gotta love Daniel Craig.....

Early morning at the gym day (was the first person in the weight room @ 5:30am - nice ) Hot tim's in hand and read to perform my back / bi day.

Details:

Lat pull downs
10@70, 8@90, 6@100, 8@90, 10@70

Seated Row -knew the weight from last week wasn't taxing enough but I don't think I can maintain form for a heavier weight - chose to increase number of reps per 'piece' of the pyramid instead (did this with a few of the lifts this week)
12@70, 10@90, 8@100, 10@90, 12@70

Assisted Pull ups
2x6@20.5

Bent over row
12@70, 10@80, 8@90, 10@80, 12@70

BB Curls
5x10@40

Straight Arm Cable pull down
10@30, 8@35, 6@40, 8@35, 10@30

Face pulls
3x12@50

Got home just in time for the rain to start...by mid morning it was wet snow. Ugh. I hate when spring teases us with a few nice days and then puts us back in our place. My poor tulips - they look so brutal - all wind torn and covered in a light dusting of snow.

Hit the TM tonight while the DS had karate. Had a nice run (with some new music downloaded) while absent mindedly staring at kids playing in the pool. Some nice stretching and then watched him sparr (sp?) for the last 15 minutes of his class. He just got his last junior belt and it will be a while till he gets his first intermediate belt. I love watching him practice, his concentration makes his little face look even cuter than usual I looked into taking a family class - thinking karate might help this overly hamstring tight old runner's body of mine but it is only offered at 5:30 one day a week - I'd never get home on time for that

CC

[Cardioconvert]

Leg day today - got to enjoy the pace of my workout today which is a nice change

Squats
10@95, 8@105, 6@115, 8@105, 10@95 - not my best squat numbers from recent weeks but my left IT band is so tight right now, the tracking of my left kneecap is off and is causing swelling on and off - didn't want to push it as it has been good for a few days

Bulgarian Split Squat (@ Smith Machine)
10@15 (per side), 8@17.5, 6@20, 8@17.5, 10@15

Hamstring curls (tri sets done between ham sets - thank goodness the machines are across from one another)
10@65, 8@80, 5@95, 8@80, 10@65

Tri press downs (single pulley)
12@30, 12@30, 3x10@40

SLDL
10@95, 8@115, 6@135,8@115, 10@95 - my butt was really feeling these by the end - me navigating the stairs to leave the weight room was probably amusing to watch

Chicken is grilling for dinner, veggies are cut - just waiting for hubs to bring home the kidlets so we can enjoy dinner before scooting off to tonight's lessons (dance/football)

Have a great night everyone!

CC

[slobey]

Bulgarian Split Squat (@ Smith Machine)
6@20

was this 20 lbs per side?? even if it was just 20lb + bar .. thats darn good for split squat

[Cardioconvert]

Hi Slobey - it was 20lb per side (but on the smith machine, not using an Oly bar). I don't know if there is a standard way of noting these things - I usually try to indicate where I have only listed the per side weights - don't want to confuse myself or others when I revisit the entries.

CC

[Cardioconvert]

Hi Slobey - it was 20lb per side (but on the smith machine, not using an Oly bar). I don't know if there is a standard way of noting these things - I usually try to indicate where I have only listed the per side weights - don't want to confuse myself or others when I revisit the entries.

CC

I started to think about this - the Smith machine, that bar isn't an Olymic bar, is it? It seems thinner to me so I assumed it isn't - can someone advise? Please?

Thanks in advance,
CC

[slobey]

I started to think about this - the Smith machine, that bar isn't an Olymic bar, is it? It seems thinner to me so I assumed it isn't - can someone advise? Please?

Thanks in advance,
CC

i've been looking around and it seems its usually around 15lbs ? <--- in which case i've been overestimating my seated shoulder presses by about 10 bs (thought the bar was 25)

[Cardioconvert]

i've been looking around and it seems its usually around 15lbs ? <--- in which case i've been overestimating my seated shoulder presses by about 10 bs (thought the bar was 25)

Thanks Slobey - this is good info. I don't use it for anything but my split squats right now but this is good to know for the go-forward.

Take care!

CC

[Cardioconvert]

Great workout this morning - will post details later. Was worried b/c I didn't get home from work last night until 11:30 - man, 5am came early this morning. I am so glad I did persevere and get my butt out of bed and to the gym - who knows how late tonight will be at work.....

Have a great day everyone!

CC

[Cardioconvert]

Thursday, April 26th - Shoulders, Traps and Chest

Worked out this morning. It was awesome - for 1/2 hour, I was the only one in the weight room

Incline BB Press
w/up 2x12 w/ bar only
10@75, 8@85,6@95, 8@85, 10@75

DB Millitary Press
10@25, 8@30, 6@35, 8@30, 10@25

Face Pulls
12@50, 10@60, 8@80, 10@60, 12@50

Lateral Raise
12@12.5, 10@15, 8@17.5, 10@15, 12@12.5

Flat Bench DB Press
12@30, 8@35, 6@40, 8@35, 10@30

Shrugs (@ Smith Machine) weights shown are per side weights
12@35, 8@60, 6@70,k 8@60, 12@35

Rear Shoulder on Pec Deck
10@40, 8@50, 6@55

After a nice coffee, oatmeal and a protein shake, my day workday started with a nightmare commute - took about 1/2 hr longer than usual - what is up with people these days - they all seem to have lost the ability to drive!!!!

Didn't have to stay too late at work today so got my usual 5km run in during the kids' swimming lesson. I would have liked to have run outside but I forgot my capris at home and it was way too cool for shorts - can't wait for some warmer weather

CC

[Cardioconvert]

Sunday, April 29th

Did hit the gym today around 11:30 - good time to workout. Today was arm day - decided to do some volume instead of the pyramid this week - was just in that kinda mood.

Had a mixed bag of emotions day for me yesterday - got a call first thing that my grandpa had passed during the night. He has been very unwell for 6 weeks so we somewhat knew it was coming so I keep telling myself it is a blessing that he is no longer in pain, but it is sad for me nonetheless. He was my dad's dad - just now trying to help my dad in any way I can. Of course, like in many families, a passing has alread brought out some unfavourable behaviours (my aunt) and I have difficulties dealing with that without blowing a gasket. Guess I will be running a bit extra this week - running is my release and my time to process and I turn to it when I need balance.

I will be taking most of the week off for the viewing / funeral and burial, this may allow me to workout intraday (between gatherings) and this will also help me deal with this.

Arm workout was good. Here are the details:

Warm up
2x12@30 Press downs (single pulley station)
2x12@30 BB curl

The plan was 10 sets of 10 reps each of: Presses followed immediately by BB curls. Will play with the weight for next week - finished the 10 sets with too much excess energy. I did up the weight for the presses for the last 2 sets.

8x 10@40 Presses (single pulley station) + 10@40 BB Curls
2x 10@45 Presses (single pulley station) + 10@40 BB Curls

next week, I'll start with 45 on the presses and 50 on the curls - and drop the weight if I am dying but I believe I could do all 10 sets with those weights if I put my mind to it

Dips between two flat benches
12,15,15,15,12

DB Curls
4x10@22.5

Talked briefly with a young guy who was doing the coolest exercise - it kinda looked like OH BB press but he was doing it using one hand. He told me it really makes his core scream - I was just amazed by the control he was showing (he had 25lb on each end of the oly bar). We started chatting and he told me he is into unicycling. I think that is amazing - told him that in and of itself must be a core workout! Turns out there is a unicycling club here in the town I live in - who woulda thought that many people were into it? That is one club I won't ever be joining - I have enough difficulties remaining upright whilst running

Have a great day everyone!

CC

[Cardioconvert]

Monday April 30th - tax day!

I know I had said previously that I wasn't going to log my running here as I do keep a log elsewhere for my running but I am going to start combining my lifting and running log here - too much administration otherwise. This week, I start training for Niagara so I want to keep my running and lifting tracking very diligently to better understand the effects of my running on my lifting and vice versa. In late June / early July, I"ll assess my progress with my running to set a goal for the race itself. My friend has agreed to go (she was vying to go back to Detroit again) so I am excited - we can make a nic running girls' weekend out of it

No lifting today. Just running on the 'mill during DS's karate class. Notes of interest: I ate too close to my run (haven't made this mistake in a long time but tonight's schedule was all a bit off because of the crappy rain's impact on my commute home).

Details: 4.5km at an average pace of 5:45/km. Felt really good and loose (except for the whole thinking my dinner was going to make a re-appearance feeling).

Did three sets of 15 hanging leg raises to finish off.

Tomorrow, the first viewing doesn't start until 3pm so I am going to go for a run (prob 5km but outside if the weather is okay), go visit my other grandpa (who was admitted to the hospital over the weekend for pnemonia) at the hospital and then meet a friend to work out shoulders / chest / traps.

Have a great night eveyone

CC

[Cardioconvert]

May 1 and May 2nd entries

Well, it has been a bit crazy with all the running around for the funeral and such - have managed to get my workouts and runs in so that has helped me manage. My dad did a wonderful job with the tribute to his dad - I am proud of him.

I woke up yesterday with a weird eye thing going on - had to make an emergency visit to the eye doc this morning - turns out I have an abbrasion on the cornea of my right eye. I have to wear my glasses for the next few days / weeks until it heals because the contact is actually making it worse. This sucks as I hate wearing my glasses and I really hate wearing them when I run. Urgh.

So here are the details for fitness related activities for the past two days:

Tuesday May 1

AM: 3 mile run, average pace: 9:30min/mi. Nice run - everything felt good. Will plan out my runs a bit better starting next week as I need to start incorporating some tempos and intervals if I want to get my butt in gear for this race. Have only been running SS runs since my surgery.

PM: Shoulders and Traps

Seated DB Mill. Press
10@25, 8@30, 6@35, 8@30, 10@25

Shrugsdone at Smith Machine - weights shown are per side weight added
10@35, 8@60, 6@80, 8@60, 12@35

Bent Over Lateral Raise
10@10, 8@12, 6@15, 8@12, 10@10

Lateral Raise
4x10@15

BB Upright Row
4x10@60

May 2nd

Back and Bi Day

Lat Pull Down
12@70, 10@90, 6@100, 10@90, 12@70

Seated Row
12@70, 10@90, 6@110, 10@90, 12@70

Bent over row
3x10@80, 2x10@70 (droped the weight as my form wasn't bang on at the end of my third set @80)

BB Curls
2x10@40, 3x7@50 (arms getting tired now)

Straight Arm Cable Pull Down @ single pulley station
3x10@30, 8@40

BI Cable curl drop set (@single pulley station)
4@80+6@65+8@50+10@40+12@30

Don't know that I'll get a run in today - we'll see how the night unfolds. Hoping to, but won't stress over it if I don't

CC

[Cardioconvert]

May 3rd - Leg Day

No run today as it is leg day. Managed to get to the gym for 5pm which meant it wasn't too busy. Seems a bit busier than usual as all the university kids have come home for summer.

Details of workout:

Squats
w/up 2x12 with bar only
10@95, 8@115, 6@135, 8@115, 10@95

SLDL
12@95, 10@115, 8@135, 5@155 (PR), 8@135, 10@115 - next week, will start the pyramid at 115

Bulgarian Split Squat at Smith Machine weights shown are per side weight added
10@15, 8@17.5, 6@20, 8@17.5, 10@15 - thought I was going to die on this last set - doing them after SLDL made me feel much more tired ( I usually place them right after my squats) - by the end, my glutes were just screaming and shaking.

Tricep Press down (@ double pulley station)
12@50, 10@65, 8@80, 6@95, 10@80, 12@65 this is another one where I need to start the pyramid with a higher weight next week - even after the last set @65, I felt like I still had way too much in the tank

Hamstring Curls
10@60, 8@70, 6@80, 12@50

Standing Calf raises
12@200, 2x15@190

All in all a good workout. I am fully expecting to have some nice DOMS tomorrow in my glute/ham - just hope it doesn't kill my run that I have planned.

Going to try to have a quiet night and just veg.

CC

[Cardioconvert]

Friday May 4th

Okay - the week (emotions + undereating) has caught up to me and I am feeling very fatigued. Went to the gym to run the track (our Y is conveniently located beside the High School w/ a nice track) - squeeked out (with a LOT of effort) 2 miles @ 9:30/mi - my legs and glutes felt like lead. That plus not eating nearly enough in the last 48 hours made it an exceptionally difficult run for me - I usually love running @ the track so I really felt this was a bad run. Went back into the Y to do some abs, couldn't get into that either. Walked home and now I am getting some dinner ready.

Next week, I need to get my eating back on track and make sure I am getting enough fuel daily - I may post my daily macros here - that may help by making it public.

Take care,
CC

[Cardioconvert]

Saturday, May 5th - Arm Day + my son's b-day

Much better energy levels today - had a good sleep last night which always helps. Hit the gym just before dinner time and it was nice and quiet. I feel like I have gabbed to so many people this week, I wasn't about to complain about being silent for a bit. I had wanted to run today but time crunch forced me to pick either a visit to the gym or a run - gym won

I did arms + a little chest (I don't do much direct chest work)+ a series of face pulls as I failed to include them in my trap / shoulder workout this week

Dets:

Incline BB Press
w/up with bar only - 2 sets of 12
10@75, 8@85, 6@95, 8@85, 10@75

Tricep Press Down (@ Double pulley station)
5 sets of 10@80lbs

BB Curls
5 sets of 10@50 lbs - last few reps of the last two sets very difficult for me

DB Chest Press
3 sets of 12@30lbs

Face Pulls
4 sets of 10@80lbs

Skulls followed immediately by close grip, quick paced press with the same bar
3 sets of 10@40

DB Curls
10@20, 4 sets of 10@22.5

Dips between two benches
12, 10

Going to have a quick soak in the hot tub before we go out for my little man's special dinner.

Have a great night,
CC

[Cardioconvert]

Sunday May 6th

Gorgeous run today on one of my favourite routes - nice and hilly out and back through some country roads. 8km averaging 5:50/km - so nice to just run in a singlet and shorts. Passed a field of horses on route, they seemed to be thinking "Stupid human...why you so slow?" Yes, my mind rambles when running

Now to prepare my food for the week and do some chores around the house. Seems that my laundry has gone out of control

Have wonderful Sunday everyone,

CC

[Cardioconvert]

Monday, May 7th

Started the week with a pre work workout. Hit the gym just before 6am to do Back and Bis. Here are the details. I am happy because I felt my lat pull downs were done well this week, and I increased the weight as per my notation last week for both the pull downs and the seated rows. Got a nice compliment on my form from one of the trainers. That always makes one feel good - especially when it is one of the trainers I actually admire.

Lat Pull Downs
w/up 2x12@50lbs
10@80, 8@90, 6@100, 8@90, 10@80

Assisted Pull ups
3 sets of 6 with 20.5lb added

Seated Row
10@80, 8@90, 6@110, 8@90, 10@80

Bent Over Row (BB)
10@70, 8@80, 6@90, 8@80, 10@70

BB Curls
9@50, 8@50, 3x10@40

Straight Arm Cable Pull Down@ Single pulley station
5x10@30

Did a few sets of v-ups and rollouts to finish off and head home to get the kidlets ready for school.

Unfortunately, got a call mid morning that my other grandfather passed away. I am so glad I got to visit him Friday while he was still lucid. I can't believe we'll spend another week doing the usual funeral stuff. My poor parents. My heart is breaking for them.

CC

[Cardioconvert]

Tuesday, May 8th

Last night, did end up fitting a run in - 3miles average: 9:27/mi

Today, did legs a tiny bit of tris. Legs were very tired (well, all of me was tired). Here are the details. All in all, a bit of a lacklustre workout. Just glad it is now in the books.

Legs

Warm up - 10 minutes on elliptical

Squats
w/up with bar only - 12 reps
10@95, 8@115, 6@135, 8@115, 10@95

Bulgarian Split Squats (@ Smith Machine) weights shown are added weight per side
10@15, 8@17.5, 6@20, 8@17.5, 10@15 - I was really struggling with these this week - felt very weak.

SLDL
4 sets of 10@ 115

Calf Raises (at standing calf machine)
3 sets of 15@190lbs

Hamstring curls
3 sets of 12 @ 50lbs

Tricep press downs (single pulley station)
3 x 10@40, 2 x 12@40

Dips (between two benches)
17, 15, 10

That is all - probably won't even try to run today - would love to as the weather is gorgeous but I am just tuckered out. I kinda feel like the character in those milk adds where the people are 'flat'

Have a great day,

CC

[gwnorth]

Monday, May 7th

Started the week with a pre work workout. Hit the gym just before 6am to do Back and Bis. Here are the details. I am happy because I felt my lat pull downs were done well this week, and I increased the weight as per my notation last week for both the pull downs and the seated rows. Got a nice compliment on my form from one of the trainers. That always makes one feel good - especially when it is one of the trainers I actually admire.

Lat Pull Downs
w/up 2x12@50lbs
10@80, 8@90, 6@100, 8@90, 10@80

Assisted Pull ups
3 sets of 6 with 20.5lb added

Seated Row
10@80, 8@90, 6@110, 8@90, 10@80

Bent Over Row (BB)
10@70, 8@80, 6@90, 8@80, 10@70

BB Curls
9@50, 8@50, 3x10@40

Straight Arm Cable Pull Down@ Single pulley station
5x10@30

Did a few sets of v-ups and rollouts to finish off and head home to get the kidlets ready for school.

Unfortunately, got a call mid morning that my other grandfather passed away. I am so glad I got to visit him Friday while he was still lucid. I can't believe we'll spend another week doing the usual funeral stuff. My poor parents. My heart is breaking for them.

CC

My condolences to you and your family for your losses. That's very tough to lose 2 loved ones so close together. Glad you were able to spend some time with them before they passed.

[Cardioconvert]

Journal entry for yesterday (Wednesday, May 9th)

Thanks gwnorth for your condolences. Both my grandpas were wonderful men and lived fabulous lives and I am lucky to have known them so well (+my kiddies got to know them so well). My mom's dad, the second we lost, had never been hospitalized or took medicine until two years ago (at age 93) when he had a stroke while playing tennis - what a legacy. Today (funeral) is a celebration more than anything and I need to stay focused on that.

Yesterday, we woke up to a gorgeous day here in our part of Ontario. After dropping the kids to school, I packed my gym bag and walked over to the Y (approx 15min brisk walk). It was my favourite training day (yeah, shoulders ) and proved to be a good workout. I think part of my waning energy issue the other day was actually that I let myself get a bit dehydrated. I am usually very good at keeping hydrated but I guess I messed up. Lesson learned.

Shoulders / Traps

Seated DB Shoulder Press Please note that in previous journal entries, I had incorrectly been documenting this movement as "Military Press" - after reading some entries in Kimm4's journal where she provided info about Military press, I realized that I was not doing that move - that is why I love bb.com - so much to learn!
w/up 2x10@20lbs
12@25, 10@30, 8@35,10@30, 12@25

Face Pulls
12@80, 2x10@90, 12@80

Front Raise (at double pulley station)
10@10lbs, 2x8@20

Lateral Raises
12@12.5, 10@15, 8@17.5, 10@15, 12@12.5

Shrugs - done at Smith Machine - weights shown are weight added per side
15@35, 12@60, 8@85, 12@60, 15@35

Rear Delt @ pec deck machine
3x10@50

Enjoyed the gorgeous sunshine on the walk back home and then had a nice lunch of left over steak (4.2oz) and sweet potato (5oz) - yummy

Today (Thursday the 10th), I will go out for a run after the funeral but won't lift. Will hit chest + arms tomorrow.

Have a great day everyone,
CC

[Cardioconvert]

Friday, May 11th

Didn't end up going to the gym - but did go for a 5km run after the trip to Toronto for the interment.

Today is the first day in two weeks that I actually had the time and interest in logging my food. I am going to start posting my macros here (I track the details in mfp) and report a weigh in each Friday (starting next week). Though I underate during the past two weeks, I definitely didn't underdrink and I feel yucky because of this.

Today's macros: 2,075cals (I am aiming for between 2100 and 2200 daily), 281c, 49f, 147p

Nice night everyone,
CC

[Cardioconvert]

Log for Saturday, May 12th

Okay, busy Saturday (you all know what that is like) but felt good to be back into a 'normal' routine. Did the usual chores / stuff around the house, went to the DS's football game (nice to stand in the warm sun ) a trip to costco, some homework and then I hit the gym around 4:30.

Today I did a bit of chest and arms. Was a good workout - headphones died part way through which I wasn't thrilled about (our gym doesn't pipe any music through the building and if there isn't anyone else in the weight room (like what happened yesterday), it tends to be really, realy quiet. Oh well.

Details of workout:

Incline Press
w/up with Oly bar only
10@75, 8@85, 6@95, 8@85, 10@75

Chest Press @ machine
10@70, 10@80, 10@90

11 x 10 (Tri Press downs followed immediately by BB Curl)
11x10@40, 10@40

My plan had actually been to try to perform 12 sets but today wasn't the day. Next week, though, 12 will be the target

Food
Total Cals: 2,170
Macros: 278c, 49f, 170p

Today, we're having friends over for the Survivor Finale - should be a fun night.

Have a great Mothers' Day everyone!

CC

[Cardioconvert]

Sunday May 13 / Monday May 14th

Little bit of catching up to do here so sorry for the length of this post. I am not known for brevity

Sunday May 13th

Lifting
none

Cardio
5km run (nice run - was a bit hot but I am not going to complain )

Food
Mothers Day gift to myself - no logging!!!!

Monday May 14th

Lifting

Back and Bi workout in the evening (during DS`s karate):

Lat Pull Downs
12@50 to warm up
12@80, 10@90, 8@100, 10@90, 12@80

Seated Rows
15@50 to warm up
10@80, 8@90, 6@110, 8@90, 10@80

Straight Arm Cable Pull downs (single pulley station)
2x10@35, 8@35, 2x10@30

Bent Over rows
8@80, 10@80, 9@80

BB Curls
4x10@40

The gym was super busy so I am happy that I got my workout in during the time I did have there.

Food
Total Calories: 2,112
Macros: 223c, 57f, 161p


Already have been out for a run this morning (5km) and hoping to have a good, productive day at the office. Will pack my stuff to do some core work at lunch, but won't stress if I don't get to the gym. Will post food stats tonight / tomorrow morning.

Have a great day everyone!

CC

[Redfizz]

I just thought I would say hello. I am learning a lot from your journal!

[Cardioconvert]

I just thought I would say hello. I am learning a lot from your journal!

Hi Redfizz - thank you for dropping in. I am glad that you have gleaned something from my journal - I am just a newb and also love to learn from other people's journals / postings - the ladies on bb.com rock! I have been keeping up to date with your journal and enjoy reading about your experience thus far.


Just posting my food stats for yesterday:

Total Cals: 1,982
Macros: 252c, 59f, 128p

I won't be lifting today but I will be running at lunch and doing some core work (I never got to the gym yesterday but did end up shopping - got a great outfit for a b-day party we are going to next weekend )

Will post today's food stats and tomorrow's lifting details (shoulders + traps) in the morning after my workout.

Have a wonderful day everyone!

CC

[gwnorth]

Out of curiosity, what are your target macros?

[Cardioconvert]

Out of curiosity, what are your target macros?

Hi gwnorth - my targets are: total cals: 2,200 macros: 248c, 61f, 165p. Sorry - thought I had already included that somewhere in my various ramblings I also should note (in case I already forgot to - don't have time to go back and check right now) that my intention is to maintain my current weight (137/138 depending on the day). As my training for my fall race ramps up, this may be difficult for me mentally as my optimal 'running' weight is right around 130.

Okay dokey, now for yesterday's totals and details of this mornings workout:

Wednesday May 16th

Lifting
none

Cardio
5km (average: 5:51/km)

Food
Total Cals: 2,220
Macros: 243c, 66f, 167p

Thursday, May 17th

Lifting
Shoulders and Traps

Seated DB Press
w/up 2x12@20
12@25, 10@30, 8@35, 10@30, 12@25

Lateral Raises
12@12.5, 10@15, 8@17.5, 10@15, 12@12.5

Cable Front Raises (weights are per side) - not a big fan of this exercise
4x10@10

Face Pulls
2x12@80, 2x10@80, 10@70 - last set at 80 was a bit sloppy for the 9th and 10th rep, dropped the weight accordingly

Rear Delt @ Pec Deck Machine
10@50, 3x10@40

DB Shrugs - I don't like doing shrugs w/ db as my grip strength is really a limiting factor - but someone was using the Smith Machine
4x10@50

I will run tonight during the kids' swimming lesson - at the track. We'll see how I feel by the end of the day as I would like to start some repeats tonight (800s) but won't panic if I can't commence more structured run workouts until next week (I still have lots of time to prepare for the fall race). My mileage was quite low for the last two weeks as I just couldn't fit both my runs and my lifting in with all the things going on. I will be foregoing my leg day this week to ensure that I log some decent mileage this week (don't want to drop a run due to leg fatigue from a lifting session this week).

Will post food tomorrow morning most likely and my run details.

Have a great day everyone! Hope the sun is shining wherever you are (it is here!)

CC