two hours on a saturday night, it’s casual.

by Janetha on May 3, 2009

in body for life,moves

sometimes i wonder if i am a little bit of a nerd for working out for 2 hours on a saturday night, and then going to whole foods, and THEN going to target, and being perfectly stoked on the whole situation.  maybe so, but i am not too worried about it.

so GUESS WHAT?!  i ran. yesss i ran my little heart out! on the treadmill. and it didn’t hurt my foot. and i loved it so much that i ran twice.  here is how my two hour date with the gym went…

HIIT on the treadmill

this is my standard go-to favorite treadmill HIIT.  i like it because i increase the incline with each intensity cycle and i also increase how much speed i increase every minute.  i go from increasing it by .5 mph the first cycle to .6 mph, .7 mph, and finally .8 mph on the last cycle.

incline=0.0

  • minute 1 @ 2.1 mph (level 5 RPE)
  • minute 2 @ 3.8 mph (level 5 RPE)
  • minute 3 @ 6.0 mph (level 6 RPE)
  • minute 4 @ 6.5 mph (level 7 RPE)
  • minute 5 @ 7.0 mph (level 8 RPE)
  • minute 6 @ 7.5 mph (level 9 RPE)

incline=0.5

  • minute 7 @ 6.0 mph (level 6 RPE)
  • minute 8 @ 6.6 mph (level 7 RPE)
  • minute 9 @ 7.2 mph (level 8 RPE)
  • minute 10 @ 7.8 mph (level 9 RPE)

incline=1.0

  • minute 11 @ 6.0 mph (level 6 RPE)
  • minute 12 @ 6.7 mph (level 7 RPE)
  • minute 13 @ 7.4 mph (level 8 RPE)
  • minute 14 @ 8.1 mph (level 9 RPE)

incline=1.5

  • minute 15 @ 6.0 mph (level 6 RPE)
  • minute 16 @ 6.8 mph (level 7 RPE)
  • minute 17 @ 7.6 mph (level 8 RPE)
  • minute 18 @ 8.4 mph (level 9 RPE)
  • minute 19 @ 9.2 mph (level 10 RPE)

incline=0.0

  • minute 20 @ 3.7 mph (level 5 RPE)

i went a total of 2.16 miles.  it was nice because i usually step off on the sides once or twce to get a drink, but i did not have to do that once the whole time.  i wanted to, but it was my goal not to and so i just made myself not.  yay.

next up was makeup from friday’s missed upper body.

UBWO

chest

dumbbell chest press

  • 12 reps @ 12#
  • standing side crunches w/ 25# plate, 15 each side
  • 10 reps @ 15#
  • standing side crunches w/ 25# plate, 15 each side
  • 8 reps @ 20#
  • standing side crunches w/ 25# plate, 15 each side
  • 6 reps @ 25#
  • standing side crunches w/ 25# plate, 15 each side
  • 12 reps @ 15 #
  • no rest

dumbbell flyes

  • 12 reps @ 8#

back

single arm dumbbell rows

  • 12 reps each arm @ 17.5#
  • reverse crunch with legs hanging off bench 15 reps
  • 10 reps each arm @20#
  • reverse crunch with legs hanging off bench 15 reps
  • 8 reps each arm @22.5#
  • reverse crunch with legs hanging off bench 15 reps
  • 6 reps each arm @25#
  • reverse crunch with legs hanging off bench 15 reps
  • 12 reps each arm @17.5#
  • no rest

barbell rows

  • 12 reps with 30# barbell

triceps

overhead cable extensions

  • 12 reps @ 35#
  • jumping jacks 30 seconds
  • 10 reps @ 40#
  • jumping jacks 30 seconds
  • 8 reps @ 45#
  • jumping jacks 30 seconds
  • 6 reps @ 50#
  • jumping jacks 30 seconds
  • 12 reps @ 40#
  • no rest

skull crushers on stability ball

  • 12 reps w/ 5# DBs each hand

biceps

cable curls

  • 12 reps @ 25#
  • 30 ball crunches
  • 10 reps @ 30#
  • 30 ball crunches
  • 8 reps @ 35#
  • 30 ball crunches
  • 6 reps @ 40#
  • 30 ball crunches
  • 12 reps @ 30#
  • no rest

21’s with dumbbells

  • 7 reps upper range w/ 7.5# each hand
  • 7 reps lower range w/ 7.5# each hand
  • 7 reps full range w/ 7.5# each hand

shoulders

overhead dumbbell press

  • 12 reps w/ 12 #
  • 15 second rest
  • 10 reps w/ 15#
  • 15 second rest
  • 8 reps w/ 17.5#
  • 15 second rest
  • 6 reps w/ 20#
  • 15 second rest
  • 12 reps w/ 12#
  • no rest

lateral dumbbell raise

  • 12 reps w/ 5# each hand

one bit of advice i have taken away from lifting weights is to always take it slow.  if you do slow, steady reps both during the concentric phase and the eccentict phase, you are getting a better work out and building your muscle properly.  crappy form will just injure you and not build your muscle properly.  if you are going to bother taking the time to lift, you should lift correctly.  also watching yourself in the mirror is a good idea to make sure your form is correct.  for instance, keeping your back flat throughout rows and standing up straight throughout bicep curls.  one last thing is to make sure you aren’t swinging your body to complete reps.  if you have to swing to get the rep completed, you should go down in weight.

as far as crunches go, the best advice i had ever recieved is to imagine your belly button touching your spine the whole time you are doing crunches.  and don’t speed through them.  if you do slow crunches concentrating on how your abs are contracting the whole time, you will get more bang for your buck.

just my thoughts :)

so after my wonderful upper body workout, my arms felt like noooodles!

but i still felt like running again, because i COULD FINALLY RUN!

so i did 30 minutes of moderate cardio on the treadmill that went like this:

  • 5 minutes incline 3 @ 5 mph
  • 5 minutes incline 1.5 @ 5 mph
  • 5 minutes incline 0 @ 5.5 mph
  • 5 minutes incline 0 @ 6.0 mph
  • 5 minutes incline 15 @ 3.5 mph
  • 5 minutes incline 0 @ 3.5 mph

really great moderate, went 2.24 miles in all, i love the way the incline works your butt out :)

SO that was my lovely day at the gym.  it was nice to finally get an intense workout in again!! yesss!

well i have things to do now, but i will get around to posting the rest of yesterday’s eats as soon as i can!

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