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Beth Axtell
Posted Monday, October 26, 2009 9:32 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Wednesday: Went for a run/walk. I went 4.8 miles in 52 minutes

Thursday: On the ancient cable pull machine -- weights listed are meaningless
Lat pulldown: 80 lbs x 8 reps x 4 sets
Leg press: 100 lbs x 10 reps x 4 sets
Seated row (sitting backward on chest press): 60 lbs x 10 reps x 4 sets

DBs
RDLS: 30s x 15 reps x 3 sets
Incline press: 25s x 15 reps x 3 sets

That only took me 30 minutes. I guess I could have done more, but my volume was good. I decided to stop.

Friday: I went to the gym. Lifted weights. After lifting, I went and donated blood. Donating blood doesn't usually make me feel so horrible, but I was down for the count for the rest of the day.

Saturday: Busy with the family and never made it to the gym.

Sunday: Ran in the morning -- 5 miles in 55 minutes. I walked up some hills. It was a very difficult run for me. I don't know why. I was exhausted and in pain by the time I finished. In the afternoon I had a tennis match. I lost
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Beth Axtell
Posted Thursday, October 29, 2009 11:02 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Monday:
Lifted weights in the office gym. Upper body only

Tuesday:
Rest day.

Wednesday:
15 minutes on the stair stepper
30 minutes on the elliptical

I made a decision about my training. I need to schedule myself more rest days. What I've been doing is working out every day, with maybe one rest day per week. The trouble is that two of my training days often are not full-out. I think I'll be better to give it my all on the days that I train, but give myself an extra rest day. So I'm going to do

strength, cardio, rest, strength, cardio, rest, etc.
Post #4251143
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Beth Axtell
Posted Wednesday, November 04, 2009 10:19 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Oh dear -- I'm falling behind again! Let me catch up.


Thursday: strength training
chin-ups: 6; 5; 4
squats: 45 lbs x 10; 95 x 10; 115 x 10; 135 x 10; 155 x 6 x 2 or 3 sets (can't remember for sure)
OH grip row (on the fulcrum thing): bar +25 x 10; bar +35 x 10; +40 x 10 x 2
RDLs: 95 lbs x 10 x 3 sets
Push-ups (feet on bench): 10 x 3 sets
GMs: 40 lbs x 15; 60 lbs x 10


Friday: Rest Day


Saturday: Ran 5 miles in 50 minutes. Went to the Alpharetta Greenway to run. The fall leaves were lovely and I saw 3 deer!


Sunday: Weight training at the gym

Decline bench: 65 lbs x 10; 85 lbs x 8 reps x 4 sets

GMs: 45 lbs x 10; 65 lbs x 10; 75 lbs x 10; 85 lbs x 10; 95 lbs x 10 (I was not purposely trying to work my way up like this. I just wasn't sure what my max would be. I'll adjust next time)

Bent rows: 80 lbs x 10 reps x 4 sets

OH squats: 20 lbs x 10; 30 lbs x 12; 40 lbs x 10 x 4 sets

Walking lunges: 40 lbs x 40 strides x 2 sets

Back extensions: 25 lbs x 15 reps x 3 sets

planks, inchworms



Monday: Rest Day



Tuesday: Walk/jog/run on treadmill 5 miles in 60 minutes. I was at a hotel on a business trip. I didn't sleep well. Finally got out of bed at 5:00 am and was in the fitness center by 5:15. I did this exercise with inadequate sleep and no food since dinner Monday night. Running the whole time was not an option.
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Beth Axtell
Posted Wednesday, November 04, 2009 1:38 PM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Wednesday:
Office gym at lunchtime
Seated rows: 70 lbs x 10 reps x 3 sets
Lat pulldowns: 70 lbs x 10 reps x 3 sets
Leg press (sumo foot position): 90 lbs x 10 reps x 3 sets
Planks, Inchworms
RDLs: 30-lb DBs x 10 reps x 3 sets
Push ups: 10 reps x 3 sets
Walk on treadmill for 15 minutes at 3.5 mph
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Beth Axtell
Posted Thursday, November 05, 2009 12:39 PM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Thursday:

Planned rest day.

However, I have group tennis lessons tonight. So I'll be playing tennis for ~2 hours later.

Weather is beautiful today. I walked to the next block and got a lovely cup of coffee.
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Beth Axtell
Posted Monday, November 09, 2009 8:31 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Friday:

Walked 4 miles. I planned on running, but my arthritic knee was screaming at me. I played tennis Thursday night without my knee brace, so I paid for that transgression on Friday. Couldn't run due to the pain, but I walked at a brisk pace and finished my 4 miles in 60 minutes.



Saturday:

Lifted weights at the gym. Legs. I don't have my book with me, so I don't know the weights, reps, sets, but I did three types of exercise:

Squats

Good Mornings

Walking lunges



Sunday:

Ran 6 miles in ~55 minutes. WHOO HOOO!



Monday:

Rest day... and boy do I need it. I ache all over and I'm exhausted.

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Beth Axtell
Posted Wednesday, November 11, 2009 8:57 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
I had to force myself to go to the gym after work yesterday. I was NOT in the mood, it was pouring rain out, and it was already ~6:00 by the time I arrived at the gym. But force myself I did.

chin-ups (scattered throughout the other exercises): 5; 5; 4; 3
bench press: 65 lbs x 10; 75 lbs x 10; 85 lbs x 8 x 3 sets; 85 lbs x 5 reps (fail)
dips off bench, legs straight: body weight x 20; with 10-lb weight x 15 x 2 sets
seated row at cable pull: 100 lbs x 15; 110 lbs x 15 x 2 sets
planks, inchworms
back extensions: 25 lbs x 15 reps x 3 sets
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Beth Axtell
Posted Thursday, November 12, 2009 11:52 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
My lack of motivation continues. I am not in the mood for working out this week. I'm much more in the mood to sit on the couch and eat left-over Halloween candy

I called my friend on the way home from work last night to see if she had exercised yet. She had not, so we forced each other to go. It's good to have a training buddy! So she and I met at the gym for 30 minutes on the elliptical. Not the best workout I've ever given myself -- but, you know what -- I went. I did something. I moved my body for 30 minutes.

I'm right back into lazyland today. I told myself I would go to the office gym during my lunch hour. I didn't go. I'm on the computer updating my Movement Journal instead. It's technically supposed to be a rest day, but I thought I would train anyway because my last two workout days have been half-hearted at best. I should have time to go out for a walk tonight after work. That's my new plan for the day
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Beth Axtell
Posted Friday, November 13, 2009 2:46 PM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68

Thursday:
Didn't make it out for a walk. Rest day.

Friday:

Dragged my jiggly behind down to the office gym at lunchtime.



Leg press: 100 lbs x 15 reps x 3 sets

RDLs: 30-lb DBs x 15 reps x 3 sets

Walking lunges: 20-lb DBs x 20 strides x 4 reps

Leg Extensions: 50 lbs x 20 reps; x 20 reps; x 15 reps (ouch)



15 minutes recovery walking on the treadmill.
Post #4262511
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Beth Axtell
Posted Tuesday, November 17, 2009 9:33 AM


 

Group: Forum Members
Last Login: Wednesday, November 18, 2009 1:55 PM
Posts: 63, Visits: 68
Saturday:

Did not feel well on Saturday. My cold settled into my sinuses and chest. Laid on the couch for the first few hours of the day. By mid-day, the gunk had cleared to some degree (thanks to Mucinex D and plenty of saline nasal spray), and the family went to the rock climbing gym. I had never done that before. What Fun! I loved it.

Sunday:

Felt even worse on Sunday. Didn't do any exercise. Managed the grocery shopping and some laundry, but that was it.

Monday:

Still sick. Gunk cleared enough to go for a walk with a neighbor. Four miles.
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