Weekend + Summer Shred

   What a weekend- the first time in FOREVER that James and I didn’t work.. we actually planned ahead and had things planned by Thursday (That never happens.. it’s usually more like 5 pm Friday night when we start trying to figure out what to do and start calling people like mad) Friday night we had some friends over for dinner and drinks.. I may have had a little too much Skinny Girl Margarita to remember to take pictures, except these:

(Nothing can make this boy unhappy!)

(Sammy always wants to snuggle with Daddy)

    Saturday morning I hit the gym with Paula to try out this circuit Like it or Not

(Thanks Lindsay for kicking my butt!)

     AWESOME circuit.. for sure.. so awesome that I’m going to use a version of it for my class tonight.. they will be thrilled I’m sure..  :)

     After getting sweaty, I showered and got some stuff done while James worked in the basement- organizing.. Around noon we met up with friends to go canoeing.. the weather was perfect for the first canoe of the season! I can’t wait to go more and more :) 

(Not the best picture, hah- but you get the point)

    Everyone headed back to our house for more grilling and drinking (I guess there was kind of a bit of that this weekend- I swear we don’t do this all the time!) I was ready for bed around 10- and definitely crashed while there were still people over.. 

    Sunday Morning started at 6:30 AM- breakfast and coffee was had before we got picked up by some friends who drove us to the MS walk- we did the 6 mile loop. Though the walk started with a little bit of drizzle and gray skies- everything cleared up nicely, allowing for a very sunny walk along the bay for a great cause! There was yet ANOTHER cookout post walk, which rounded out the weekend- before heading home for a shower and movie time.. (I kind of fell asleep watching the movie) 

-------------------------

For this mornings workout we started the Summer Shred workout which I found on Shareitfitness.com a while back.. I really pushed myself with the weight today since most of the exercises were only 6-8 reps:

Day 1

Bench Press 4x8 @50 lbs

Incline Bench Press 4x8 @40 lbs

Clean and Press 4x8@ 50 lbs (These things are killer- and a new favorite.. for sure!)

Incline DB flys 4x8 @ 20 lbs each hand

BB Upright Row 4x8 @ 50 lbs

Skull Crushers 3x10 @30 lbs (I attempted to go up to 40lbs, and managed to do half a set.. hah)

DB lateral Raise 2x6 +2x8 @15 lbs each hand

*** 100  DIPS! 4x25 with increasing weight assistance.. 

   

    When it was time for the dips someone was using the weight assisted machine, so for fun we were handing around the reg. dip station- and of course I had to try to do some.. The words “I know I can’t do them without assistance” came out of my mouth- but I stopped myself and said, hey I think I can do at least one.. even if I can just lower down.. Well I proved myself wrong.. I didn’t do one.. I did FIVE full dips WITHOUT assistance!!! A lady watching (while using one of the other machines) yelled over- “I’m hurting just watching you!” hah- I love gym buddies! Paula got on there too- even though she didn’t think she could even hold herself up.. Which she did :) No weightless dips for her- but she held herself up there for 5 seconds- Once the assisted machine was clear we continued though the rest of the sets.. I started with 10lbs assistance and worked all the way up to 50 lbs assistance as I got to the last set.. My arms were ripped up.. it was awesome!

   Speaking of gym friends- Ryan sent me messages via Facebook this morning because we weren’t there at 6AM as per usual- Paula had to drive her BF to work so we went an hour later.. Apparently Ryan is “Done slacking off” and wants to do a circuit workout with us.. so he was expecting us- talk about holding us accountable huh? 

How was your weekend? 

Have you ever been canoeing?

How do you feel about making friends at the gym?

What it’s worth + Workouts + Factoid Friday

   For what it’s worth- the appearance of my obliques makes me pretty excited, 6 AM workouts 6 days a week… worth it

   I am constantly amazed by the bodies ability. Right now I’m studying the way that the body uses energy when we exercise- the 3 different ways which are directly related to the length and intensity of your workout- Pretty interesting stuff if you ask me..
    For what it’s worth, I think that Dara Torres is one of the most amazing athletes- There are so many, but I love her- probably because she swims my event.. A whole hell of a lot faster than I did, hah. Go to ChocolateMilkRefuel to watch the four part series they did featuring Dara..  If you don’t think that 2 hours in pool, 1 1/2 hours in gym and 2 hours of resistance stretching a day is impressive- you can at least get jealous of her ABS

   Or maybe use it as motivation.. Speaking of- lets talk workouts:
Thursday- Hamstrings and Glutes

• DB lunges 4x12
• SuperSet: Sumo Squat (12,10,8,12) +Barbell Deadlift 4x15
• Seated Leg Curl 4x12
• SuperSet: Single Leg lift- Roman chair 4 x 20 + Calf Press 4x20
• SuperSet: Glute Kickbacks 3x12 each leg + Leg lifts 3x20
• SuperSet: Side-to-side Heel reachers 3x 30 + Side crunch 3x10 each side

Today- Cardio Circuit + Sprint Interval 

• Mountain Climbers
• Push ups
• Russian twists on bench w/25 lbs
• Jump Squats
• Skaters
• Jump Lunges

 We did 2 rounds with 20 reps for each exercise + 3 rounds with 10 reps for each exercise. Then we headed to the treadmill for some sprints. 5 mins warmup + 15 mins 30 on/30 off @ 9.0 (Paula did 5.5) + 10 minutes of easy jog @ 5.0 + 5 mins cool down.

 Factoid Friday

1. The only kind of shopping I don’t feel guilty about is grocery shopping. I don’t care if my tubs of greek yogurt goes up to $20 each.. I’ll still support my 2 tub a week habit. 
2. This past week I threw out my favorite Nalgene water bottle..  It was totally covered with awesome stickers and I’m sad that its gone- BOO! Never mind the fact that I have other water bottles- I miss that one, WAAAAAA!
3. Last summer when I drove across the country from RI to CA and back again in 21 days- my co-pilot and I did handstands at EVERY.single.stop.. on the way out to CA and almost every one on the way back (by that time we were trying not to kill each other and were pretty cranky, lol)  I even have video footage- but I’ll spare you.. Instead here we are in Chicago :

(I’m in the red)

       Turns out people aren’t used to seeing a bunch of barefooted people doing handstands in the middle of everything.. The security guards (who took this picture) followed us around asking tons of questions and even made us move to this side of the “Bean” so that we could get the Chicago city line in the reflection.. Thanks for the suggestion guys! (And for standing there for at least 15 minutes taking pictures so that we got some good ones!) We did attempt to keep track of the number of handstands we did all trip but I think we stopped when we hit somewhere over 200.. It was pretty awesome :)

What are you weekend plans?

  I have the ENTIRE weekend off because of my shoulder- woohoo! Tonight we are having dinner at our house with some friends- grilling!  Plans are a bit vague for tomorrow- but hopefully will include canoeing and Sunday we are doing a walk to benefit MS!

What are you workout plans for this weekend? Any long ones out there?

  Paula and I might do the circuit we did two weeks ago- or maybe some other intense circuit with some cardio.. I’ll take suggestions! 

Hope yours is a great one!

WO + Factoid Friday

   Holy Hamstrings and Happy Friday! I’m feeling yesterday’s leg workout for sure- especially in combination with teaching last night and my workout this morning.  Both Monday and Thursday nights I teach classes which pretty much has me working out twice on those days. Fortunately I have a lot of energy and drink coffee :) Class was a blast last night- at least for me ;) Though the ladies really loved the wall walk-ups

    I mean wouldn’t you? 

    Our workout this morning was a circuit I threw together on the fly while drinking coffee and having breakfast:

Fast Friday Circuit (Repeat circuit 2x)

• Mountain Climbers- 1 min non-stop
• Decline Pushups- feet on bench- 12 reps
• Decline Crunch- 20 reps
• Kettle Bell Push ups-12 reps
• Russian twists- on decline bench with 25lb plate- 20 reps alternating sides
• Plank hold- 1 min
• Jump squats- 1 min non-stop
• Skaters- 1 min non-stop

    We ended with 15 minutes of walking on the treadmill (3.5 mph) which gave us a nice short workout to finish up the week.

   After the usual (stretch, roll, refuel, shower) I spent the rest of the morning and afternoon studying my brain numb. Seriously my brain HURT.. haha- I guess I should probably space the study sessions out a bit more huh. 

Factoid Friday

1. When I was 17- I had my appendix removed on New Years Eve. The night before I went to a walk-in clinic, where they had no idea what was wrong with me (I wasn’t showing any symptoms except abdominal pain) so they sent me to the hospital. While there I was asked at least 25 times if I was or could be pregnant. They apparently didn’t believe me when I told them it would have been immaculate conception and were convinced that I was. The next morning they did an ultrasound only to find out that my appendix was the real issue. (Yeah thanks for listening folks) and it was yanked out less than two hours later.
2. In combo with #1. Before my surgery I cried like a baby because I didn’t think I was going to wake up or I thought I might wake up too early. I also asked the surgeon if he ever left anything inside someone- he responded with “No, but there is a first for everything!” Thanks dude- not really a time for comedy!
3. I have worked every major holiday in the last years since working at the Denny’s Toaster.. including this Easter Sunday, boo!

What are you Easter Plans?

Have you ever had your appendix removed? 

Weekend + Circuit + Workout + Work

This weekend went by quickly... Was filled with coffee pouring and plate slinging... And the end of rest week, which was celebrated with a kickass circuit workout that was on shareitfitness.com. Here's what it looked like:

100 jump ropes 

10 burpees 

10 sit-ups 

10 pushups 

10 squats 

10 pull ups 

- Repeat circuit 10x (1500 reps baby!)

     Paula and I tackled this guy bright and early Saturday morning before I went to work. It took us just about an hour to complete, we only took a few breaths and chugs of water throughout, and it was a sweaty one! I couldn't think of a better way to end the long long long rest week... And honestly I can not believe how sore my shins and calves are from the jump rope. I have foam rolled and stretched like crazy and I am still feeling some soreness, Awesome!!! Between working and working out there was some good quality time with friends- dinner at our house one night, hang out with girls for some shoe shopping (not for me) and a marathon of watching this on Netflix (the 2008 version)

 

   We started watching it randomly and got seriously addicted.. These dogs and their mushers are amazing.. 1000 miles in the Alaskan wilderness on a sled- these pups are seriously intense.. and most of them are mutts! James and I both needed to rest so it worked out that we watched all of the 6 episodes.. I told you we got addicted! 

      Sunday post pancakes- (serving of them.. not actually eating them) James and I took the boys to get rabies shots at Petco. Each Sunday they have a 2 hour window where you can bring your dogs and cats for low cost vaccinations. It’s a pretty awesome deal since you only pay for whatever vaccine you need/want and a small disposal fee- (no office visit!) we got both of them up to date with the rabies vaccine for $44! Of course you have to wait in line- with a bunch of other dogs/cats which was interesting and the line takes FOREVER- but its worth it in my book, especially since the last time I took the boys to the vet it was over $300.. Eek!

     After that adventure, we dropped the boys back off at home and headed out to the Sprint store. It was finally time to get new phones- and believe me I needed it. I am now a proud new owner of

HURRAY!!!!  An Iphone 4! I have been waiting for this moment and I am pretty friggin’ excited about it- I got the white- James got the black. We almost got the 4s but decided to save $200. Funnily enough the staff talked us OUT of getting the 4s- not because it isn’t a good phone, but because it isn’t a huge difference between phones (A bit better camera, processor and memory + Siri) I don’t really care about speaking commands to my phone and anything would have been better than what I had

Worst phone ever

    With Monday being here it was time to get moving on a new workout. Since finishing Livefit I have searched and researched- and have come up with a game plan for the coming weeks. I haven’t found a workout plan that was similar to Livefit (as far as the structure and the day-by-day instruction/ variation) Instead I found a bunch of short workout samples- one or two weeks a piece. I decided to use a combination of these and some stuff from other blogs/sites/magazines to form our new plan. For the next two weeks we will be following Kathleen Tesoris muscle building program with a few additions of course. 

    

 Today we worked legs- and it rocked to be back to lifting heavy again:

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Warm Up	XX	XX	XX	XX	XX
Low Quad Lunges, 30 yds	60 lbs	60 lbs	60 lbs	XX	XX
Squat Jumps, 12 reps	BW	BW	BW	XX	XX
Exercises	XX	XX	XX	XX	XX
Leg Extensions, 12 reps	70 lbs	70 lbs	70 lbs	70 lbs	70 lbs
Narrow Squats, 8 reps	140 lbs	140 lbs	140lbs	140 lbs	140 lbs
Bulgarian split squats, 12 reps	30 lbs	30 lbs	30 lbs	30 lbs	XX
Leg press, 12 reps                         * Stiff legged Deadlifts 12 reps x3 * Farmers Walk 2x down and back	170 lbs 60 lbs 90 lbs	170 lbs  60 lbs  90 lbs	170 lbs  60 lbs	170 lbs	170 lbs

* Indicate my additions

      This turned out to be a pretty rough leg burner even though we took our time. I think it will take a few days to get back into the zone- but for now I was more interested in getting this done and having a great time doing it. We chatted it up through the whole workout and ended up chatting with our gym buddies for over 15 minutes which meant we were at the gym for a while. haha. I love the community that you form with the other regulars in your time slot. 

     I cleaned up and went to work

My first instagram.. I have no idea what I’m doing for the record.. 

How was your weekend?

What was your Monday workout?

Are you going to try that 1500 rep workout this week? If you do, tell me about it!