Sunday, May 10, 2015

today's note: oh, it hurts so bad!


thoughts:  I'm in severe pain. Yesterday, my friend and I did squats, lunges and other things with weights. OUCH! I popped two ibuprofen before going to the gym today--- and I'm back in pain again. Today's pain was brought to me by... most likely running...well, walking with a couple minutes of slow jogging and then "climbing the mountain" as I call it on the treadmill. (steep incline). Yesterday was legs...today was arms... but we also took a journey to the "intimidating" side of the gym and tried out a couple of new machines. I love the one crunch machine... I forget what it is called but you move your legs and chest into a crunch while lifting the weighted stacks... holy hell that hurt but it was awesome too.

food:  horrible. I bought a pizza last night, had a pepsi- today I have had a lot of sweet tea, coke... but I did have some cottage cheese, yogurt and some sliced turkey. Not a good day for food but I am looking to eat cleaner tomorrow.

exercise:  weight training: arms--- cardio: treadmill for warm up and work out--- body weight: ab workout with friend

weights:
  • shoulder press: 3 sets of 10 @ 20 lbs (yes, I'm weak!)
  • triceps dips: "" "" @ 65 lbs
  • row: "" "" @ 50 lbs
  • pull down: 1 set of 10 @ 65, 2 sets of 10 @ 60
  • bicep curl: 2 sets of 10 (I think) with a 20 lb barbell
  • crunch thingy: 6 reps @ 20 lbs, 2 sets of 10 @ 10 lbs

cardio: 
  • treadmill totals: 32.52/1.47 m/141 calories/jogged twice at 3.2 pace for 1-2 minutes

abs: we do a sequence of 40,30 then 20 second rounds
  • russian twists--- I suck at these!
  • crunch "pulses" ---ditto
  • reverse crunch/leg lift--- horrible
  • planks--- tried to do with extended arm---still hurts like a bitch... and I am going to start video taping my progression with these because these are awesome at building up a core...

@ home: 
  • yoga-- attempted my version of the "sun salutation" and everything REALLY HURT!

notes: stuff to research, follow up with, to do etc...
  • I need to use the massage bed!!! Badly!!!
  • Create my favorite food list-find healthy alternatives.
  • Find a notebook to write my food in.
  • Take another advil and go to bed by 11:30 pm tonight.
  • Eat breakfast at home tomorrow!!! (Fruit and yogurt!)
  • Make a meal plan!
  • Next Saturday--- farmers market! 
  • Take time to meditate... will start tomorrow






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