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