new abdominal routine

a facebook friend who i have never met but who has incredible and enviable abs encouraged me to mix up my ab routine and not do the same exercise in a 2 week period because abs adapt so easily as compared with other muscle groups

soo. . .

abs
4 sets of 10 lower abs - leg lifts on dip machine
4 sets of 15 twist with medicine ball (balance on glutes and bring ball to each side quickly)
4 sets of 10 push ups with bosu ball (1/2 ball)

back
i am incorporating more supersets and drop sets
3 sets of 15 assisted pull ups
3 sets of 12 dumbbell rows 25#
3 sets of 10 hammer strength 45# each side
superset 3 sets of 10 tbar row (35#) and 10 deadlifts (65# and 85#)
3 sets of 12 back extensions
cable row drop set 2 sets of 2-4-6-8-10 reps (105# down to 45#)
lat pull downs 3 sets of 15 forget what weight i used

renewed

run 5 miles on trail

rest.refuel

5 minutes warmup on stairmaster
legs with trainer
3 sets of 15 step on bench w/ 20# dumbbells (alternate legs each step)
4 sets of squats on smith rack 15-12-10-8 (25# each side to 45# each side)
3 sets of walk up and down stairs with 20# dumbbells
3 sets of 16 walking lunges with 20# barbell, turn to side and work obliques
5 sets of stepper for speed (too complicated to explain)
3 sets of squats against wall with large ball while holding 10# ball out straight, hold last rep for 10 seconds
3 sets of 25 jumping jacks plus 10 squats w/ 10# ball held out straight
3 sets of lunges for each leg using stepper

10 minutes stairmaster

new workout

i'm not going to post every day, but i'm starting a new workout, so i may post some. i'm cutting back cardio to 5 minutes before and 30 minutes after my workout, combining arms into one day, so i have 1-2 days of strictly cardio.

5 minutes arc trainer

chest workout with brian:
flat bench 15-12-10-8 reps with 65-75-95-105 #
dumbbell fly - 2 sets of 10 (20#)
3 sets of 20 push ups using the flat bench (10 with feet on bench, hands on floor; 10 with hands on bench, feet on floor)
3 sets of 10 dumbbell decline (20# - usually do 30#) and 10 situps on decline bench
3 sets of 10 dumbbell incline (25#)
3 sets of 7s with cable fly (7 decline, 7 regular, 7 incline) - 25-20-15#

short abs workout

30 minutes stairmaster

thinking

10 min stairmaster

muscle group worked: abs, back

20 minutes stairmaster
10 minutes climb stairs (28 flights)

i swear i can fly

10 minutes stairmaster

muscle group worked: legs

20 minutes stairmaster
10 minutes run on treadmill

i think i found a paramedic who will show me how to skateboard!

feeling

10 minutes arc trainer

muscle group worked: chest, abs
thanks, tj, for spotting me!
several sets of 8 reps with 95#, i can do this pretty easily now
did a few sets of 4-6 reps with 115#, one rep of 125# but i had help
used hammer strength for incline press, got up to 5 reps with 40# on each side

30 minutes stairmaster
saw lots of my friends at the old gym. happy to have the fellowship.

rest day

rest day

55 minute walk

easter

10 minutes stairmaster

muscle group worked: biceps, abs
20# and 25# dumbbell curls
barbell curls 45# (8-10 reps) - 50# (8 reps) - 55# (3 reps)
hammer strength 35#
reverse curls
cable (pyramid)

20 minutes stairmaster

rest, refuel

30 minutes run at park

i was at the gym and a guy was seated on a bench doing biceps curls with dumbbells. i sat down next to him and started doing curls with the same amount of weight. he got up and walked away.

ooh la la

36 minutes run on trail (4 miles)

refuel
rest

muscle group worked: triceps
close grip (barbell) 45# - 65#
skull crushers 45#
overhead triceps extension 40# dumbbell
kickbacks 15#
cable pull downs 62.5# (I think)

30 minutes stairmaster

Forgot to mention that there is a guy, who told me yesterday that he is 46 years old, who often nods at me in the gym. about once a week, he gives me a workout tip. a few weeks ago, he told me to bend my wrists out more when I do biceps curls to really add mass to the middle of my biceps. Two weeks ago he showed me how to do clean & jerks and told me it releases a lot of HGH and will build up my shoulders. Yesterday he told me that if the ligaments in my forearms start to hurt, I could get one of those velcro wrist bands with a gel pad to help keep them braced while working out. Thanks for the tips, buddy.

blue

10 minutes stairmaster

muscle group worked: shoulders, abs
seated overhead press (warm up) 45#
military press 30#
upright row 45#
rear delt 15#
hammer strength 35#
clean and jerk 45#

20 minutes stairmaster

wake up

1:30 hours walk on trail

10 minutes stairmaster

muscle group worked: back
lat pull downs 70# and 85#
seated row 90# and 105#
one arm dumbbell row 25#
t bar row 35#

talk to cute guy

20 minutes stairmaster

try to act cool and casual despite sweat and exertion when cute guy waves bye-bye as he heads out the door

hot

10 minutes stairmaster

muscle group worked: legs

30 minutes stairmaster

joy

Took last night off and I'm feeling better than I've felt since before I got sick like 3-4 weeks ago. Had a great spotter, too, bc I visited my old haunt, and he graciously agreed to help me. Thanks, Jason*!!!

10 minutes stairmaster

muscle group worked: chest, abs
I can do 8-10 reps strong with 95#, and I did some sets of 115# and 120#. Yay!

20 minutes stairmaster
15 minutes run on treadmill

It was so great to see my old friends. Missed u!

rainy day

Not really feeling it today.

10 minutes stairmaster

monique
5 rounds of
10 thrusters (45#)
10 pull ups
10 push ups
20 sit ups
time to complete: about 9:30 (didn't have my stopwatch)

muscle group worked: biceps

10 minutes run on treadmill

fall

10 minutes stairmaster

muscle group worked: abs, triceps, light legs (squats and walking lunges only)

20 minutes stairmaster

press

10 minutes stairmaster

muscle group worked: shoulders
military press 35# (2 sets of 5. . . and several sets of 10 with 30#)
shoulder press using barbell 55# (couple sets of 8-10)
clean and jerk 55#
rear delt 15# (3 sets of 10)
(these aren't inclusive of all the sets i do, they are just the benchmarks for future comparison)

20 minutes stairmaster (interval)
50 flights of stairs (~16 minutes)

right now

10 minutes stairmaster

muscle group worked: abs, back
lat pull downs 85#, tbar row 35#, hammer strength 55# each side

20 minutes stairmaster (interval)
20 minutes run on treadmill

come clean

Okay, I'm going to try and take the night off tomorrow. My body really needs it. I'm plateauing out again.

10 minutes stairmaster

muscle group worked: chest
plus some thrusters and clean & jerks

50 flights of stairs with 20# vest
50 flights of stairs with no vest
time to complete: 37:38

i need a day off

10 minutes stairmaster

muscle group worked: legs, abs

30 minutes stairmaster

enchanted

i had a great workout today, and finally got back on the stairs after being too sick/congested for the past week and a half.

however, i felt a little weak, or at least not stronger than last week. this is a result of several factors:
- having a respiritory tract infection for the past 10 days
- not eating much the past week, and the last 24 hours in particular
- not taking a day of rest this week

it's sort of counter-intuitive, but i get in better shape when i eat more and take a day off.

10 minutes stairmaster

muscle group worked: biceps

50 flights of stairs with 20# weight vest: 19:34
50 flights of stairs with no vest: 18:02

total time to complete: 37:37
These are pretty good times considering what i wrote above.

power

42:00 run (~5 miles) on trail

10 minutes stairmaster

muscle group worked: triceps, abs, light legs (squats and walking lunges only)

10 minutes stairmaster

Even though I ran at the park, thus did little cardio at the gym, I still managed to spend almost 2 hours at the gym.

warfare

10 minutes stairmaster

muscle group worked: shoulders
learned a new exercise tonight from a guy who keeps giving me great tips on my workouts. he said i look fantastic, so that made me feel pretty good.
military press: 30# and 35# dumbbells
shoulder press (free weight using the barbell/squat bar): 65#

30 minutes stairmaster

on the trail

run on trail 42:00 (~5 miles)

10 minutes elliptical crosstrainer

5 rounds of
10 thrusters (45#)
10 pull ups
20 sit ups

muscle groups worked: back, abs

20 minutes stairmaster

revival

10 minutes stairmaster

muscle group worked: chest
I didn't have a spotter, so I was unable to do heavier weight tonight.

20 minutes stairmaster
20 minutes run on treadmill

quads

10 minutes stairmaster

muscle group worked: abs, legs
also did push ups, pull ups (mod), thrusters

I have a lot of chest congestion, so I was unable to do much cardio, though I still managed to work out for about 1:15.

spin

60 minutes cycling class

muscle group worked: biceps, light legs

sick

I'm still sick and I haven't been sleeping well for weeks, and I haven't felt very hungry today. Ugh. I had an okay workout, but I'm ready to get well and get my energy back.

10 minutes stairmaster

muscle group worked: triceps, abs

20 minutes stairmaster
10 minutes run on treadmill

no love

10 minutes stairmaster

muscle group worked: shoulders

20 minutes stairmaster
50 flights of stairs (~20 minutes)

blast from the past

10 minutes stairmaster

muscle group worked: back, legs, abs
getting stronger, but i am sick yet again (upper respiratory infection, sore throat, general malaise)

20 minutes stairmaster
by this point i had been in the gym 2:15, so i cut my cardio short

When I was 18 years old, so about 13 years ago, I met and dated this guy James* for several years, and James was emotionally, verbally, and physically abusive to me. James was a textbook narcissist (exaggerated sense of self-importance, preoccupation with fantasies of unlimited success/power/brilliance, believes he is special, requires excessive admiration, sense of entitlement, takes advangage of others, lacks empathy, is envious of others, and displays arrogant or haughty behavior). I was young and lacked any semblance of self-esteem whatsoever, and I fell for his charm at first. The relationship ended when we finally broke up and he began stalking me. I called the police, who confronted him, and thankfully I never heard from him again.

Until today.

You can read all about my encounter with James here.

until the end

10 minutes stairmaster

muscle group worked: chest, abs
personal best!
4 sets of 8 reps with very little assistance (last 2 or so) 95# on flat and incline (2 sets each)
2 sets flat bench, 1 set incline press 6 reps 115#

next week I'm going to try for 1 RM at 135#

20 minutes stairmaster (interval)
20 minutes run on treadmill

falling down

10 minutes stairmaster

Fran
21-15-9
thrusters (45#)
pull ups (modified)
time to complete: 3:19
personal best! beat my record by 21 seconds!
I didn't have to take a break at all. The first time I tried Fran, about 3 months ago, I could barely make it through just the first set. And that was using 35# for thrusters.

muscle group worked: biceps, legs
I did light legs to prevent extreme soreness on leg day.
thrusters as per above
50 squats 65#
200 walking lunges (no weight)

50 flights of stairs with 20# vest
10 flights of stairs with no vest
time to complete: ~24 minutes
10 minutes stairmaster

By this time, I had been at the gym for over two hours and was rapidly losing steam.

The lady at the front desk stopped me and asked if I was a fire fighter. She said she had heard that. Strange. She said her son is a fireman. I'm not a fire fighter, but I guess I am trying to save souls from going to hell, so that is sorta related.

A lot of people ask where I got my weight vest. Some guy asked me last night, and I had to once again say that it was a gift and I have no idea where to get them. Oh well, they probably couldn't handle it anyway.

falling down

10 minutes stairmaster

muscle group worked: triceps, abs
also did push ups and pull ups (modified)

20 minutes stairmaster (interval)
20 minutes run on treadmill

underground

10 minutes stairmaster

muscle group worked: shoulders
military press with 30 and 35#

20 minutes stairmaster
50 flights of stairs (~20 minutes)

key

10 minutes stairmaster

muscle group worked: abs, back
light abs
55# on each side of overhand hammer strength machine
45# on each side of underhand hammer strength machine
i have not done deadlifts the past two weeks

20 minutes stairmaster

my legs are extremely sore, and cardio of any kind is very challenging.

rocketship

10 minutes warm up on stairmaster

muscle group worked: legs
several sets of 200# on sled, squat 115#, walking lunges 25# in each hand

25 minutes stairmaster
20 minutes run on treadmill

flux

10 minutes stairmaster

muscle group worked: abs, chest
4 reps of 115# on incline press
3 reps of 115# on flat bench
several sets of 95# on each (6-8 reps)

20 minutes 50 flights of stairs

four wheel drive

60 minutes cycling class

muscle group worked: biceps, abs

10 minutes stairmaster

blah blah blah

10 minutes warm up on stairmaster

muscle group worked: triceps

20 minutes interval training on stairmaster
20 minutes run on treadmill

energy

10 minutes warm up on stairmaster

muscle group worked: shoulders, abs

monique
5 rounds of
12 thrusters (35#)
12 pull ups
12 push ups
20 sit ups

time to complete: 10:25

50 flight of stairs with weight vest: 21:00
50 flights with no vest: 17:31

tired

10 minutes warm up on stairmaster

muscle group worked: back

20 minutes stairmaster

delirium

10 minutes warm up on stairmaster
muscle group worked: legs
100 walking lunges with 25# in each hand
3 sets of 8 sled with 180#
couple sets of squats (barbell free weight) 105#

20 minutes stairmaster
20 minuts run on treadmill

ok go

10 mintutes stairmaster warm up

muscle group worked: chest
stronger than ever: 4 reps of 115# on incline press with spotter
6 reps of 105# on flat bench with spotter

50 flights of stairs with vest 20:26 (longer than usual because i was symied by some woman trying to talk to me about "that climbing race thingy" - climb atlanta, yo)
50 flights of stairs without vest 18:16
total time to complete: 38:42

recovering

I have been sick with strep throat or some horrible infection for the past couple of days, and I've been in bed asleep for most of it. Hence, I have not worked out in three days.

Today I ventured in the gym for a light abs and biceps workout, and I did 50 minutes on the Stairmaster.

the benefits of a rest day

One of my coworkers asked me this morning if I had been losing weight. I have not, but it made me feel so great, especially because I felt bloated this morning and am wearing clothing that is a bit loose. I feel confident that I am likely gaining muscle and losing fat, since my weight on the scale is the same, but I am getting a lot stronger in the gym. I mentioned this to my coworker and told him about my newfound rest day once a week, and he confirmed the benefits of a rest day and encouraged me to that end. Thanks, bro, for making my day.

watch

30 minutes stairmaster
20 minutes run on treadmill
muscle group worked: shoulders
2 sets of 8 with 30# military press (dumbbells)
2 sets of 4 with 35# military press (dumbbells)
5 reps of overhead press with 65#

reign

50 flights with 20# vest
50 flights without vest
time to complete: 38:56

muscle group worked: legs, abs
100 walking lunges with 25# in each hand (5 sets of 20)
4 sets of 8-10 hack squats with 2 45# plates on each side (180# plus starting weight which I believe is 45#)

downtown

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: triceps
skull crushers 45# (3 sets of 8-10)
seated dumbbell triceps extension 40# (3 sets of 8)

pump

10 minutes stairmaster
60 flights of stairs with 20# vest
40 flights with no vest

time to complete: 37:24

muscle group worked: back, abs
I did light abs with low weight and high reps.
3 sets of 8 pull ups with assistance
deadlift 95# (3 sets of 10) to 115# (1 set of 8)
dumbbell row 25# to 30#

happy

60 minutes stairmaster
muscle group worked: chest
I am benching 95# for several sets of 6-8 with a spotter.

charged up

Awesome workout tonight!

4 rounds of
10 thrusters (45#)
10 push ups
20 sit ups

My legs and shoulders are still sore from hitting it hard this past weekend, and my arms were about to give out on push ups from an intense biceps workout tonight. Love it.

10 minutes stairmaster
~19 minutes 50 flights of stairs with 20# vest
~19 minutes 50 flights of stairs with no vest

muscle group worked: biceps, abs

I am able to curl 25# dumbbells for several sets of 6 reps. Next week I will try 30#. I also curled 6 reps of 55# with a spotter on the barbell.

rest day

A trusted friend pointed out to me that every workout since my rest day last week has been amazing. I have felt stronger and more energetic, and I have been lifting more. So I am going to take another rest day. I am very sore from working out legs on Saturday and shoulders and abs yesterday.

stronger

50 minutes stairmaster (interval training)

muscle group worked: shoulders, abs

I am getting stronger! I did 3 sets of 8 military press with 30#, and I did 3 sets of 8 shoulder/push press with 55#.

crush

Monique (reverse)
5 rounds of
20 sit ups
10 push ups
10 pull ups
10 thrusters (45#)

time to complete: 9:45

10 minutes stairmaster
19 minutes 50 flights of stairs with 20# vest
19 minutes run on treadmill

muscle group worked: legs

I also did assisted pull ups (a friend held my feet). I want to work on them so I am able to do real pull ups.

suddenly

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: triceps, abs

A dude who works at the gym asked if I was training for a show. He asked me some questions about my training and did not wait for my answers. I think he meant to be complimentary, but I was confused by his manner.

eyeliner

5 rounds of
15 thrusters (35#)
15 kettlebell swings (20#)
15 sit ups

time to complete: 8:43

10 minutes stairmaster
50 flights with 20# weight vest
50 flights with no weight vest

muscle group worked: back

dj boomin'

I had so much energy tonight after taking a day of rest. My body doesn't feel great during the day after a night off, though. It is really a trade off. I would rather not take a day of rest, since the energy boost really does not outweigh the lack of sleep and the yucky feeling I get when I don't work out.

Monique
5 rounds of
10 thrusters (45#)
10 pull ups (Smith rack)
10 push ups
20 sit ups

time to complete: 10:13 (or thereabouts; I didn't have my stopwatch, so I had to estimate based on the song length on my ipod)

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: chest, abs
I am getting braver about asking someone to spot me. It is really not safe for me to bench 95# without a spotter. But I don't want to make too many friends or it will take me forever to workout. I also am reluctant to impose on people, though I don't think most people mind.

By the way, Urban Decay eyeshadows are amazing. I sweat like a faucet when I do cardio, and my Zero (black) and Fishnet (iridescent purple) UD eyeshadow stayed in place perfectly. Props to MAC paint pot, as well, which I use as an eyeshadow base.

There's a gym related story I hope to write about on my other blog shortly.

serenity now

A friend convinced me to take a rest day.

scream like you mean it

18:52 50 flights of stairs with 20# vest
30 minutes stairmaster

muscle group worked: biceps

don't stop

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups

time to complete: 8:02

17:18 50 flights of stairs
20 minutes Stairmaster

muscle group worked: shoulders, abs
The leg lifts I began about a month ago are beginning to show some results! I've been doing about 3 sets of 10-15 every other day, along with my abdominal workout.

in your head

Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups

time to complete: 8:51

30 minutes Stairmaster
17:39 minutes 50 flights of stairs with no vest

muscle group worked: legs

ricochet

Guy at the front desk: Are you training for something? Like, the military? I saw you working out.

Me: No, that's just my personality.

Guy at the front desk: Oh, wow. That's great.

Monique
5 rounds of
10 thrusters (45#)
10 pull ups (Smith rack)
12 push ups
20 sit ups

time to complete: 10:02

30 minutes Stairmaster
20 minutes run on treadmill

muscle group worked: triceps, abs

I had a 1.5 hour nap and put some new tunes on my ipod before I went to the gym, and I felt so energetic!

shifting

Sarah
5 rounds of
50 m walking lunges (about 40 lunges)
20 kettlebell swings (20#)
30 sit ups

40 minutes Stairmaster

muscle group worked: back
My goal is to be able to do regular pull ups. I am starting to do them first in my workout, probably twice a week. I used the pull up machine. During my workout, I saw three men use the same machine, and they all had either the same weight I used or more weight (which makes it easier, as the weight on the machine is a counterbalance to one's own body weight). That made me feel strong.

I am emotionally, physically, and mentally exhausted. This has been a rough week for me. I am contemplating taking a rest day each week. I have been advised to do so by numerous people. However, it is difficult for me to do so. I have an office job, and I need physical activity. It helps me feel more balanced, I sleep better, I feel less anxious, and I simply enjoy exercise.

drifting

muscle group worked: chest, abs
I have been benching 6-8 reps for a few sets with 95#. I have to use a spotter, but I am getting stronger.

75 flights with 20# vest
25 flights with no vest

time to complete: 37:44

crashing

Monique
5 rounds of
10 thrusters (45#)
12 pull ups (Smith rack)
12 push ups
20 sit ups

30 minutes Stairmaster
20 minutes run on treadmill

muscle group worked: biceps

There is a guy in the gym who walks around like he owns it, and he even has a little bald sidekick and several young guys who comprise his entourage. He interrupted my workout to tell me to "Smile." If he told a dude, "Smile," he would have gotten his you-know-what beaten.

Usually when people tell me what to do, I want to obey them. Psych.

new month

No crossfit tonight.

30 minutes stairmaster
19:48 50 flights of stairs with 20# weight vest

muscle group worked: shoulders, abs

run

Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups

time to complete: 9:07

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: legs

just keep your head above

Alisha
5 rounds of
10 thrusters (45#)
15 pull ups (Smith rack)
20 sit ups

time to complete: 9:34

19:05 50 flights of stairs with 20# vest
30 minutes Stairmaster

muscle group worked: triceps, abs

grit

Sarah
5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 13:23

20 minutes Stairmaster
19:50 50 flights of stairs with 20# vest

muscle group worked: back

walking

10 minute run
50 flights with 20# vest
50 flights with no vest
time to complete 100 flights: 36:52

muscle group worked: chest, abs

angry chair

Jalissa Plus
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)
20 sit ups

time to complete: 11:21

10 minutes Stairmaster
19:39 50 flights with 20# vest (may have been 53 flights; I kept losing count)
17:30 50 flights with no vest
total: 37:09 for 100 flights of stairs (old gym)

muscle group worked: biceps

bulletproof

Someone asked if my weight vest was a Kevlar vest. I said "yes," of course.

Why would I need to wear a bulletproof vest in the gym?

5 rounds of
10 thrusters (35#)
10 pull ups (Smith rack)
10 push ups
10 sit ups

time to complete: 7:04
This was a pretty easy crossfit. I should have done more reps or more rounds, but I wanted to get to the stairs.

20 minutes Stairmaster
19:28 50 flights of stairs with 17# vest
17:53 50 flights of stairs with no vest
(time not comparable with previous times, as I ran a different set of stairs, which is taking me longer)

muscle group worked: shoulders, abs

antisocial

Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)

time to complete: 8:38
My arms are getting stronger; I was able to complete 60 real push ups (above) without doing any girlie push ups. Thanks to my wonderful boyfriend who inspired me to get stronger on this exercise by telling me that modified push ups are for little girls. He always knows the right things to say to me.

30 minutes Stairmaster

50 flights of stairs
time to complete: 17:20
This time is not comparable to previous times, as I ran stairs at the newer gym, and they are slightly different than at the old gym.

muscle group worked: legs

no pain is forever

Sarah
5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 12:02

40 minutes Stairmaster

muscle group worked: triceps, abs

climb to the moon

If I climb 5 miles a day for 155 years, I will have climbed the distance from the earth to the moon.

modified Fran
5 rounds of
10 thrusters (45#)
10 pull ups (modified - on Smith rack)

time to complete: 4:46
This one was very challenging, but not overly so.

40 minutes on Stairmaster

muscle group worked: back

I went to the new gym again, and I enjoyed it. It is nice to be able to use slightly different equipment; I feel like I am able to get some variety.

new venue

I worked out at a different gym location (same company) tonight; it was wonderful! The equipment is in much better shape, and they had more of the machines (e.g. Stairmaster) that I enjoy using. I am feeling back to normal tonight, and my energy is high.

Angie
5 rounds of
20 pull ups (modified - on Smith rack)
20 push ups (50% regular, 50% modified)
20 sit ups
20 body squats

time to complete: 11:34
Although this is not a personal record, it is likely a more accurate representation of my abilities, as I focused more on form than speed. Additionally, I completed Angie at the very end of my workout, which entailed chest, abs, and a lot of cardio.

muscle group worked: chest, abs
I did not have a spotter, so I was not able to bench 95#. It's not worth getting caught under the bar and looking like an idiot.

10 minute run on treadmill
40 minutes on Stairmaster

feeling good

I am finally feeling better after the past two nights of being very worn out.

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups
time to complete: 7:55 personal record!

50 flights of stairs with 17# weight vest: 18:23
30 minutes stairmaster

muscle group worked: biceps

so hard

I did not feel well tonight. I ran stairs but messed up the timer.

muscle group worked: shoulder, abs

breathe

rest day

show me your teeth

Fran
21 thrusters (45#)
21 pull ups (modified - on Smith rack)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:40

10 minutes elliptical crosstrainer
20 minutes stairmaster
10 minutes run on treadmill

muscle group worked: legs, abs

overtraining

Overtraining is a physiological and psychological condition that occurs when the amount and intensity of a person's exercise exceeds his/her capacity for recovery. A person who is overtraining may experience symptoms similar to burnout and may begin to lose strength. A person must get an adequate amount of rest to balance out the amount of training.

Signs and symptoms of overtraining:

Low white blood cell count
Persistent muscle soreness
Fatigue
Elevated resting heart rate
Reduced heart rate variability
Increased incidence of injuries
Inability to complete workouts
Irritability
Depression
Breakdown
Insomnia
Decreased appetite
Loss of motivation
Loss of enthusiasm
Reduced performance
Decreased concentration

I am not currently experiencing any of the above symptoms.

Information adapted from wikipedia and other online articles.

extraordinary machine

Sarah

5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 12:00

50 flights of stairs with 17# vest (19:27)
50 flights of stairs with no vest (17:14)

time to complete: 36:41

muscle group worked: triceps

running with scissors

30 minutes Stairmaster
50 flights of stairs with 17# vest (18:55)

muscle group worked: back, abs

one hundred

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups

time to complete: 8:05
This beats my PR by over one minute.

50 flights of stairs with 17# weight vest (18:23)
50 flights of stairs with no vest (17:13)
time to complete: 35:36

muscle group worked: chest
My gracious boyfriend spotted me on a few sets of 95# on the flat bench and incline bench.

I do not have any racy stories from this evening's adventures at the gym, so I will recount a conversation that happened about six months ago.

Sketchy Bro: You look familiar.

Me: That may be because I am here every day.

SB: (looking me up and down) It shows.

Me: Umm.

SB: I have travelled all over the world, and you are one of the most elegant women I've ever seen.

Me: Ok.

SB: Will you let me take you out to dinner.

Me: I have a boyfriend. (A small lie, as I was single at the time, but he might be out there. Somewhere.)

SB: So? I have a wife. This is 2009, girl!

hieronymous

It rhymes with anonymous.

No name crossfit:
Five rounds of max reps
push ups
pull ups (modified)

I did about 10 of each during each round. It took me about five minutes. It felt kind of lame, but I needed a lighter workout. The last two nights have been intense.

The guy who is stalking my boyfriend appeared out of nowhere and asked, "Where's Joe?" I replied, "He's out saving lives." The guy went on awkwardly for five minutes about how I look like I've lost weight (I haven't), and am I sure I didn't lose weight (I am), and my stomach looks leaner (uh, thanks?), and he is now down to one beer every two days but it's not helping his gut (okay, then). He also went on about how he noticed me two years ago and how he thinks I'm in better shape now (true, but I declined to comment). I never noticed the guy until about two months ago when he came up to compliment my boyfriend's stamina at the gym.

I felt really tired tonight, and I was ravenously hungry on my way home, which is unusual for me.

muscle group worked: biceps, abs

spreading the crossfit love

People are really intrigued by my crossfit workouts. One girl gave me the evil eye while I was doing thrusters. Some dude asked me what I was doing running around the gym. I appreciate when people show genuine interest, and I am happy to help. But the evil eye thing bugs me. Keep yo' eyes to y'own self.

Kelly (modified)
5 rounds of
400 m run
20 thrusters (35#)
20 box jumps

I had to use the treadmills upstairs, and I lost 5 minutes running back and forth from the area where I did thrusters to the treadmills (about 37 seconds each time up or down, times 8)

time to complete: 23:41
I think I could do it in 18 minutes if I could use the treadmill on the ground floor.

I also did the Stairmaster for 20 minutes. No real stairs tonight; I needed a break. But I put more weight in my vest for tomorrow night.

muscle group worked: shoulders
I felt pretty strong doing several sets of 4-8 with 30# dumbbells on military press.

seventy five flights

No crossfit today.

20 minutes on the stairmaster
50 flights of stairs with 15# vest 18:33
25 flights with no vest 7:42
10 minute run (one mile)

muscle group worked: legs, abs
I am getting stronger. I was able to do 100 walking lunges with two 20# dumbbells.

train like a movie star

I had a great workout today; I felt very energetic.

Cindy
as many rounds as possible of
5 pull ups
10 push ups
15 body squats

number of rounds: 26
wearing 15# weight vest (beat my personal record with no weight vest, previously 22 rounds)

25 flights with 15# vest (11:19)
25 flights with no vest (6:11)
total of 50 flights
time to complete: 17:31

muscle group worked: triceps

Jason*, a trainer at the gym and casual friend of mine, informed me that I am overtraining. When he is in better shape than me, I will listen to his advice.

I first looked myself up and down and said, "Yeah, obviously there is something wrong with my workouts." I'm not sure he got the sarcasm. I then told him that I weigh more than my cholesterol and less than my IQ, so I think I'm doing okay, but that was way too much math for him to compute. After that, I put my headphones on and turned away. Time to get back to my workout, you know?

I am in good shape, I am healthy, energetic, and I'm getting stronger. I must be doing something right.

Jason cracks me up, though, in general. I went to the big boy (free weight) area of the gym to work on my triceps, and there was a new guy there, strutting around and surreptitiously checking me out. Jason came up and started chatting with me, and New Guy took the opportunity to ask Jason where to go hang out around here, as he was new to the area. He was talking about bars, trying unsuccessfully to impress (though I think he gave Jason his number on the way out - how sweet). Once again, insert ear buds and get back to work.

All in all, a good day with lots of fodder for my blog.


*names have been changed to protect the innocent (or guilty, as it were)

those eyes

Some woman at the gym stared at me with laser beam eyes for a good ten seconds as I stared right back. What is it they say about if you stare at someone for six seconds without breaking eye contact you either want to kill them or have sex with them?

I said to her, "What are you staring at? Do not get loud with me. I will cut you."

Fran
21 thrusters (45#)
21 pull ups (modified)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:55
I beat my time from my last round of Fran a few weeks ago, when I used only 35# for thrusters, and got 4:08.

50 flights of stairs with 15# weight vest
time to complete: 19:11
My heart rate was around 155

muscle group worked: back, abs
My back is getting stronger. I am able to do four sets of 8-10 reps of 95-115 pounds with good form.

my precious

One woman in the locker room told me I looked good, and several people asked how much my weight vest weighed. I should have said something egregious, like 65 pounds. People seem to be really intrigued by my training routine; I don't understand why.

Precious

5 rounds of
5 flights of stairs
15 thrusters (15#)
20 sit ups

time to complete: 15:14

30 minutes on the Stairmaster

30 flights of stairs with 15# weight vest
time to complete: 10:57

muscle group worked: chest

snow cherries from france

It is snowing in Atlanta. I feel sick tonight; my heart rate was around 180 when I finished climbing stairs. I think I am coming down with something.

Mini-Eva (half of the regular Eva workout)
5 rounds of
run 400 m
15 kettlebell swings (30#)
15 pull ups (modified)

time to complete: 22:03

50 flights of stairs with 15# weight vest
time to complete: 17:55
I am happy with this time, as it is similar to my time with no weight vest when I first started running stairs 4-6 months ago.

muscle group worked: biceps, abs

escapades

I did not do any crossfit tonight. I felt emotionally exhausted. I did a shoulder workout and 50 minutes on the Stairmaster while I listened to one of the trainers fill me in on his romantic escapades. Fascinating. I love hearing about the inner lives of other people.

and they said marianne

A random woman in the locker room told me she thought I was losing weight.  Thanks, random lady!

Marianne

5 rounds of
run 400 m
15 thrusters (35#)
15 pull ups (modified)

time to complete: 21:51

I enjoyed this crossfit workout.

25 flights of stairs with 15 lb. weight vest
25 flights of stairs with no weight

time to complete: 17:59

muscle group worked: legs

keisha

The longer workouts like Cindy and Keisha get a bit boring.  When I do longer ones, it is better to add some cardio with the weight exercises, which keeps the workout more interesting.

Keisha

as many rounds as possible in 20 minutes of
5 pull ups
10 push ups (all regular, no modified!)
15 sit ups
20 body squats

number of rounds: 15

This one is similar to Cindy.

40 flights of stairs with 15 lb weight vest (15:51)
10 flights with no weight

time to complete: 19:24

muscle group worked: triceps

she's got bette davis eyes

Betty

5 rounds of
12 push press (45#)
20 box jumps (modified)

time to complete: 6:36

50-55 flights of stairs with 12 lb weight vest
time to complete: 19:33

muscle group worked: back

things get damaged

I enjoy the workouts that involve some cardio.  They are more challenging, and my adrenaline really gets pumping.

Precious

5 rounds of
5 flights of stairs
15 thrusters (35#)
20 sit ups

time to complete: 16:49

I attempted real pull ups with some assistance.  I was able to complete 3 sets of 4-5 reps.

muscle group worked: chest
I am benching 95 lbs for 3 sets of 6-8 with a spotter.

happy new year

Leticia
4 rounds of
400 m run
15 pull ups (modified)
15 kettlebell swings (30#)
15 thrusters (35#)

time to complete: 20:51

muscle group worked: biceps