New updated workout, out with old in with new..

[Bonnie]

Second workout

Steady state treadmill...resistance level 1 ..5.7 mph..20 minutes.

[Bonnie]

Oh god, that was the most FUN cardiovascular workout ever...except the second half, was like watching paint dry..

Treadmill

5 minutes.. 20 sec on 10 sec off...8 mph

1 min walk ( need to change to 50 seconds )

4 mins ..20 secs on 10 secs off..8 mph

1 min walk

3 mins ..same as above

1 min walk

2 mins ..same as above..

1 min walk

2 mins ...same as above...

20 minutes of steady state incline level 1..5.5 mph...legs did not appreciate this, at all.

I know I've gone wrong somewhere..I think because it takes 10 seconds to restart the treadmill to the proper speed, so the " walk " will be shortened to 50 seconds. I could feel eyes on me the whole time, they were no doubt thinking, what is she doing now ?! Those 20 minutes flew by..then came 20 minutes of steady state, bah.

[Bonnie]

You know I'd like to say " I've never seen that " , but I have.The newest thing I've seen is the boxer dude running sideways...You've inspired me to bring the jumping rope to plyometric day tomorrow..umm no double hops though, will be challenge enough to do single

[Bonnie]

Forgot the rope...& t shirt for work ? Which kinda sucked.

Todays workout

chin up/ pull up ( switch grip at the top ) These are fun !
3 x 4
with
Vertical jumps 16 "
3 x 10

Clean & press with split stance landing
3 x 8
with
Jump squat wide stance landing full 90 degrees or lower
3 x 10

10 mins of treadmill incline level 1...5.5 mph

Push ups with floor clearance of about 2 "
3 x 6
with
Side jumps easily clear the stepper by a few inches on either side..8 " height
3 x 10

Hanging leg raise
3 x 10
with
Low to high wood chop
3 x 8 x 9/10 lb medicine ball

10 mins treadmill incline level 1.5...5.5 mph

Reverse ab curl/lift
3 x 10

Forgot I do plank with row on these days, oops.Could actually do that for prone & side next week.Did the super set, drink & write, finished in about 45 mins..plus the last 10 for treadmill.Heart rate up entire time, was actually dripping sweat on runs...not usual, kinda icky actually

[fitoverforty]

okay...this is the runner in me, I can't help it....
on your treadmill run, if you increase 1 minute more to 11 minutes @ 5.5 mph you will complete 1 full mile, just sayin'

Great workout Bonnie, congrats on the 2" clearance on your push ups! you rock.

[Bonnie]

lol..yes it is the runner in you.I don''t even check the mileage

[Bonnie]

Oh & CERTIFICATE arrived today...just need some additional insurance then all set to conquer the world ! As if..

[Bonnie]

Had a wonderful rest day..body feels fantastic.Think might be those clean & presses affecting shoulders.I am itching to start this new type of workout with weights & plyometrics.Found myself being asked questions about split peas at whole foods today..had to say I haven't gotten to the peas yet, just beans, grains & rice.She wanted to know how to cook them, so then we started chatting about beans etc.Bought some garbonzo beans for a mediterranean chick pea stew recipe.

http://www.foodnetwork.ca/recipes/healt ... shID=10941" onclick="window.open(this.href);return false; ( I haven't tried it yet, probably tomorrow }

I bought the vanilla/mint " everyday shea " shampoo, I opened it up & thought..where is the vanilla ?! head will smell like a piece of spearmint..though at least its not the medicine type mint smell.Bought no scent body wash as there was no vanilla.I thought skin was soft before using this body lotion, its ten times softer now, can't wait to see how the rest of their products make skin & hair feel.Hope everyone had a good day Oh & I fell prey to the organic unsalted cashew bin while there... $1.35 for about 15 nuts ?..yikes eh.

[Bonnie]

Forgot to buy wheat berries ..

Here is another recipe I will try soon, well when I pick up some berries ? Its what I get for chit chatting over the bean bins..missed the grain..sigh

http://www.foodnetwork.ca/recipes/healt ... ishID=3310" onclick="window.open(this.href);return false;

[Bonnie]

Todays workout

Pull ups w belt & plate
2 x 5 x 5...1 x 4 x 5
with
BB Split squats
1 x 6 x 105...2 x 4 x 105
with
jumping split squats
1 x 6..2 x 4

BB Bench press
1 x 6 x 85..2 x 4 x 75
with
MB plyometric press lying on floor
3 x 4 x 11/12 lb

Dead lifts
1 x 6 x 145... x 5 x 145..x 4 x 145
with
Jump squats
3 x 4
with
Hanging leg raise
3 x 10

T Bar rows
1 x 6 x 45..2 x 6 x 50

Shoulder press
1 x 6 x 25..2 x 5 x 25
with
Plyometric Medicine ball throws ( used a volley ball type move, way up then down & shove back up )
3 x 4 x 11/12 lb

20 minutes on treadmill incline level 1.5...5.5 mph

Side planks
2 x 45 seconds

I think I did the weights & plyometrics in about 50 minutes,figured I may as well do the 20 minutes while I was there instead of going twice today.I got to say shins did not appreciate the incline, reminded me of the first few times I ran..we all know that shin pain.Bench press, after doing the one set of medicine ball toss, could NOT lift 85 lb out of the rack, had to drop it.I have exceeded 40 contacts, not sure what to do in that regard ? Was a great workout, look forward to more.

Excited about sprints tomorrow, usually hate cardio, so thats a positive Will be making a fresh batch of black beans & wehani rice for dinner.Not sure if I mentioned, the brown rice penne is fabulous, used it in the italiano pasta dish, which I've perfected. Partially cooking the vegetables beforehand made a huge difference.

[Bonnie]

I forgot, something happened today that has never happened before... right hand gave way on the last dead lift, felt it going & made myself finish the set, have no idea how.

[Bonnie]

Your welcome to dine with me anytime I swear I am not getting any faster at cooking ..or is it all the dishes ?..one or the other.

[Bonnie]

Todays workout

20 mins 20 secs on 10 secs off etc, same as last workout..8 mph..last two minutes I used 8.2, will jack it up to 8.5 for the next workout.

15 minutes incline 1.5...5.5 mph...thats all I had in me, no 20 minutes today..

Bought a scrub brush for kitchen floor, is snowing out, think I' ll busy myself with the floor later.Wrote cover letter, still need type the resume Insurance company doesn't seem to reply on the net so will either phone or visit their office or take business elsewhere.We are supposed to receive a discount from this company, because we are member of the parks board, however their slack attitude isn't impressing me already.

[Bonnie]

Today is off day, well from the gym anyway.Snowed last night which is a rarity here, however I get paid $ 10 an hour to shovel it so...2 hours done.Rest of the day is cleaning etc. kitchen floor after taking that scrub brush to it is about 10 shades lighter in color. Quite the back& shoulder workout.When I finished I thought, next house will have a dark kitchen floor.Hope everyones weekend was good

[Bonnie]

Weight 112.2

Todays Workout 50 minutes

Chin ups w belt & plates
2 x 4 ... x 3 x 12.5 lb
with
Back squats
1 x 6 x 115...2 x 4 x 120
with
Box jumps
1 x 4 x 16 "
1 x 4 x 8 "
1 x 4 x 16 "

Bench press
1 x 6 x 75..2 x 4 x 85
with
MB throws against the wall from chest level
3 x 4

Dead lifts
1 x 5 x 145..2 x 3 x 145
with
Jump squats
3 x 4

BB rows
1 x 6 x 55...2 x 6 x 65

Hanging leg raise
3 x 10

Wood chop
3 x 8

20 minutes SS treadmill, incline level 1..5.5 mph

Amazing how a leather medicine ball will actually bounce back to you, if you throw it hard enough ? Its actually more of a push move than throw..... grip is still faltering on the right side on deads.I refuse to use straps, to me that doesn't " " the problem.Is anything ever fixed by making it so your bodies natural strength is taken out of the equation, no.

I found this site, while it has some seemingly good plyometrics, the diagonal chops, seem a bit exaggerated.Its supposed to look like your chopping wood, not sure where this dudes axe would end up, in his own leg or his neighbours yard ?

http://www.exrx.net/Lists/PowerExercises.html" onclick="window.open(this.href);return false;

Today is 3 year anniversary of NOT smoking, can't believe its that long already