Monday Night Gym Rat

I skipped my Sunday Long Run, mostly because I was still very tired and worn out from dancing so much at an 80's party downtown; my legs were still very sore from the dancing and the two (2) mile run I did beforehand. So to make up for it, tonight I went to the gym for the first time this year. I managed three (3) laps around the Fit In (30) Room, then tried some bench-press like exercises with a couple of different medicine balls: (12) lbs. @ (20) reps, (22) lbs. @ (15) reps, and (30) lbs. @ (6) reps. I followed that with some attempts at planks: I made it to a (10) to (15)  count with the full-arm extension and toes, then a (20) count on my elbows and toes.


Once I was done there I went to the cardio room and tried out the StairMaster 4000PT. I selected the Pike's Peak option, level (2) difficulty, for (30) minutes. I was able to last for about (20) minutes, then had to switch to the stationary bike as I was feeling winded and a bit faint. I put in (4) miles on the stationary bike at an easy pace of about (75) rpm for a little over (10) minutes. Following all that a good post-workout stretching session was long overdue. One of the reasons my legs were so sore over the weekend was because I did not take the time to stretch out after my run, or even after I got home from dancing.

I will chalk-up my first encounter with the StairMaster as mostly successful, and I now see just how much I really have to work at using this machine to help in my preparations for Half Dome later this year. It's going to be a long haul.

-Lancer!!

Wednesday Gym Day

2011-10-05, Wednesday

Finally went back to the gym after an absence of almost two (2) months.

MCR: (5)min. warm-up on stationary bike, then (39)min. in the Fit in (30) Room. Cool-down stretching for (16)min.

Had a pretty good workout, even though a nearly (3) week period of couch-potato-ism left me huffing and puffing. *bleh* I am disappointed that the Heart Rate data did not show up in Garmin TC, even though the data was visible on my watch during my workout.


Pre-workout fuel: (2) slices of wheat toast with creamy peanut-butter; (1) cup of Lipton tea with honey; (1) pear.

Now I feel energized enough to go out running, even if it is wet and cold out now. But I need to hold off on this for a bit. Maybe in an hour.


-Lancer!!

Wednesday Gym Day

Decided to get out and go to the gym today.

Cycling: Surface Streets, Rode to the gym and back. Dist. (7.84) mi. Speed-avg: (8.7)mph. Speed-max: (14.2)mph. Burned: (480) Calories.

MCR: Lap #1: Ab Crunch: 3x (30) reps @ (90) lbs. Back extensions: 3x (30) reps @ (60) lbs. Torso rotations: 1x (30) reps. right/left @ (70) lbs. 1x (30) reps. right/left @ (90) lbs. Calf raises: 3x (30) reps. @ (60) lbs. [1x ea.: Toe-straight, toe-in, toe-out.]. Ab/Oblique crunches: 1x (30) reps. @ (90) lbs., 1x (5) reps. @ (95) lbs., 1x (10) reps. @ (90) lbs. Duration: (37:51) mins.

Lap #2: Lateral raises: 3x (30) reps. @ (40) lbs., Pectoral flies: 3x (30) reps. @ (45) lbs. Rear deltoids: 1x (15) reps. @ (45) lbs., 1x (10) reps. @ (45) lbs. Duration: (19:01) mins.

Fuel: Pre-gym: Dinner! Chicken breast, homemade coleslaw salad with green apples and cran-raisins. Post-gym: GU Energy Gel, Lemon Sublime.

Again, the ride to the gym was a good warm-up, and the ride home was also a good cool-down. The full moon out tonight was nice, especially while riding through the park on the way to and from the gym.

-Lancer!!

Wednesday Gym Day

I rode my bike to the gym Wednesday evening:

Cycled to the gym, worked out, then cycled home. Only counting time to the gym and back for this ride. Cycling: (6.94) miles. Speed-avg: (8.6)mph. Speed-max: (14.4)mph. Burned: (421) Calories.

MCR: Lap #1: Ab Crunch machine, 3x (30) reps. @ (90) lbs. Back extensions: 3x (30) reps. at (50) lbs. Obliques machine[Torso Rotations]: 1x (30) reps. @ (90) lbs. Ab/Oblique crunch machine: 3x (30) reps. @ (90) lbs. Calf raises: 3x (30) reps. @ (40) lbs. Duration: (35) min.

Lap #2: Lateral raises: 3x (30) reps. @ (40) lbs.  Shoulder press 3x (5) reps. @ (40) lbs. Pectoral flies: 3x (30) reps @  (45) lbs. Flies Rear deltoids: 3x (10) reps. @ (45) lbs. Duration: (30) min.

The ride to and from the gym was pretty good. Too many stops for intersections and lights, but it was a decent warm-up and cool-down for the days workout.

Once at the gym I was able to go straight into my workout. Usually, when I drive,  I spend the first (30) to (40) minutes warming up in the Fit In (30) room using the resistance machines. Today, I just went straight to the Ab machines. I think I was able to use heavier weights in the past, when I was more consistent with my gym workouts; I will have to work back up to that in the coming months. I really do want my abs to be visible before the year is out.

And yes, I skipped my Tuesday Easy Run because I just wasn't feeling up to it.

-Lancer!!

updated: 2011-08-11: made some corrections

Return to the Gym

Finally got back into the gym today for about (1.5) hours.

MCR: Fit in 30 Room, (36:10)min.  Burned: (531) Calories [estimated]. Weight machines: Pectorals and Deltoids work, then some Ab and Back machine work.

Felt good to workout in the gym with the A/C running. I'll have to make sure I go a couple times next week.

Half-Marathon Training: I skipped two (2) of my Easy Runs this week: Tuesday and Friday. Tuesday I was busy in Yosemite, and Friday I was too tired to run in the late afternoon. I am still on target for mileage this week as long as I make sure to do my Long Run tomorrow. I may do it in the morning if I wake up early again like I have the last couple of days. Doing the long run in the morning at 0500-0600 hrs. sounds better than doing it in the late afternoon heat. And I won't have to use any sunscreen in the morning. B-)

I can barely keep my eyes open now. Time for bed.

-L.