Here Comes The Heat!!!

Gotta love SoCal weather, right? First heat wave of the summer. I love beach weather… but I absolutely hate  dislike with a passion the dreadful heat. If I lived near the beach, I would not mind it so much. But living inland sucks buttermilk. “But I thought you were from Hawaii”… Yes, I am. But I lived near the beach. And nice cool breezes in the shade. And stepping outside didn’t feel like walking into a huge oven.

With that said. It made it difficult for me to get into beast mode this afternoon. I didn’t want to leave the house to drive to the gym… so that meant working out in my garage. In this triple digit weather heat. Yeah we have fans in there. But still. It was a definite mental battle to get my butt up and into workout mode.

So did I workout? Yup. I did. The heat didn’t bother me much once I got started. Thank goodness.

My workout today:

• 5 sets 10 reps squats with 115#
• supersets – 4 sets 10 reps step ups w/glute kickback with 20# (each leg)  followed by deadlifts w/115#
• supersets – 4 sets 10 reps bulgarian squats w/20# followed by sumo squats w/20#
• 5 sets 20 reps calf raises with 20#

Pretty good workout if I do say so myself. Sometimes I don’t give myself enough credit when it comes to my workouts. I always feel like it’s never enough and I’m always pushing myself harder because I’m not satisfied with my progress. Ever. But on occasion, I run into a co-worker from my old store – who’s also a guy by the way – and he’ll jump in and do my workouts with me in between sets and he’s sore for days, he tells me. So that makes me feel pretty good about myself. And it tells me I’m getting to be pretty good about working out on my own. Without a personal trainer. Hmmmm….a career change maybe? 😉

*sigh* Anyway, enjoy your weekend! With the exception of going to the store for some groceries tomorrow, my butt is staying home. Gonna try and keep cool. 🙂

5 Minute Plank Conquered!!!

I finally did it!!! On Sunday, June 9, 2013, I held a plank for 5 minutes. With perfect form. It was THE LONGEST 5 minutes of my life!!!

So let’s rewind back just a little. I began the challenge on Tuesday, May 9, 2013. My start time was 1 min and 20 seconds. Each day after that, I’d increase my time by 10 seconds. Sounds pretty easy, right? Yeah, I thought so, too. But 10 seconds is a long time! I took a break from this challenge maybe once a week… because I had been working out hard at the gym, sometimes my body just needed a rest. I felt my body getting stronger…my abs much, much tighter. But doing the plank on top of my daily workouts became a struggle once I had made it past the 4 minute mark. Rest days (just for the plank) became more frequent especially on the days I worked out the upper body. My arms were just too tired to hold a plank for too long.

On June 4th, I held the plank for 4 minutes and 40 seconds. My longest time EVER. And then it became a mental battle after that. A friend of mine challenged me to just skip 4 minutes and 50 seconds and go for the 5 minute mark. What’s 20 more seconds, right? Yeah, that’s a lot in plank world. Seriously. I was determined to do it. But I just couldn’t. I failed miserably the day after. I don’t even remember my time. Tried again the day after that. Failed. I knew it wasn’t because I couldn’t do it. I knew it wasn’t because my body was tired. I failed because my mind gave up before I had even begun. I’d set myself up for failure… already thinking I wouldn’t be able to do it. On June 7th… my time was 3 minutes and 30 seconds.

The day I finally conquered the plank, I had decided to just take that entire day off from working out. I figured that maybe I just needed to relax and get my mind right before I attempted the plank again. And that’s what I did… I rested. All day. Until about 5pm. The husband came in from the garage, after having just finished lifting weights with his bro, and said “get dressed, you’re gonna do that 5 minute plank today and I’ll do it with you.” My reaction? WTF? Yup. But he wasn’t playing. So I changed into my gym clothes (just to do a 5 min plank) and came out to the living room. I turned on my music and then it was on! I started to think that maybe I wouldn’t last… but then the thought of my husband out-planking me was something I couldn’t let happen. Hubs couldn’t hold it past 3 minutes. When he went down, I thought about giving up but he kept yelling at me to keep going. Every second burned. My arms, my abs, my back… everything was on fiyah! But he wouldn’t let me quit.

I conquered the 5 minute plank. And I couldn’t have done it without the husband. Him challenging me…then him doing it next to me…and then afterwards, him rooting me on to finish. I’m so glad he was there to help me accomplish this goal. I’ve attempted this challenge so many times, but never made it past 3 minutes and 30 seconds.

Wanna know what else got me through the plank? This video:

Seriously. This is the only song that could get me through it. No wait, scratch that… it was this video and only this video that could get me through it. No joke. I’ve tried listening to just the audio of the recorded song… I’ve tried a couple of my favorite covers of the song… I’ve even tried other songs. But none held my attention and focus like this video did. Watching the performance helped. It’s kind of embarrassing to admit but it is soooo true. So I guess JT gets credit for my accomplishment, too. 🙂

Life Happens

That’s always my excuse. But let’s face it. It really just does. Right? It’s been almost a month since I’ve written something. And in that short period of time, there have been things that I’ve been dealing with. Things like: doctor’s appointments (yes, plural), having to wait on job promotions, and just trying to balance life with work and my workouts.

I had taken an entire week off from working out a couple of weeks ago when I had 2 back-to-back doctor appointments. I never realized just how drained I would be after getting shots and blood work done. And I was already exhausted with work. So I just decided to take that week off to let my body rest. It was much needed. And, of course, it was kinda difficult to get back into the swing of working out again…but I did it.

So what exactly have I been up to (as far as the gym is concerned)? Weight lifting. Legs, arms, chest…everything. And I’ve also been doing the plank-a-day challenge – the same one I’ve been doing periodically for the past year or so. My goal is 5 minutes. I started last Tuesday the 7th. My only tip? Do not start (or do) the plank challenge on Abs day. You know, the days you do ab workouts. Because I did. And I usually average 2-minute planks, I was only able to do a 1-minute and 20 seconds plank the very first day. But that’s okay. The challenge is to do a plank a day… and each day, you increase your previous time by 10 seconds. Pretty simple, right? I took a day off from it on Sunday… and then a couple of days ago, I made the mistake of saving the plank challenge for last after a hardcore ab workout that I could not make it past 1:20. I attempted twice. Then gave up. Anyway, today I’m up to 2:50. That means I should be doing my 5-minute plank before the month is over! *sigh* We’ll see.

I’m also doing a 30-Day Squat Challenge.

I need all the help I can get to whip my booty into shape. Yeah, you know me… always up for a challenge. Summer is right around the corner. And I intend to be going to the beach a lot this summer. Bikini ready or not, I’m going!!!

So that’s what I’ve been up to. In a nutshell. No need for details. That stuff’s kinda boring anyway. 😛

14 Day Challenge: Day 13 & Day 14

Yay! It’s almost over!!!! I did not get the chance to post today’s workout last night… but this is what I did today. I stayed home and worked out with the boys in the garage. You know what that means. I lifted weights. I guess you could say it was a full body workout. What did I do? 5 sets of a combo move. Low squats into a push press with heavy weight. I don’t know how to explain it to you. YouTube it. Then after that I did my 100 decline sit-ups and 100 push-ups.

And tomorrow is the last day of this challenge! Wooohooo!!! 2 whole friggin’ weeks of torture finally comin’ to an end! 🙂 So what do I have planned for tomorrow? Cardio, baby. And maybe some leg workouts. Do 45 minutes of all out cardio. Or 20 minutes of cardio and then 25-30 minutes of strength training. Your choice. You can totally repeat a workout that you’ve done within the last 2 weeks. Whatever it is, commit to working out for 45 minutes tomorrow. And that’s it. Remember to eat clean!!!

14 Day Challenge: Day 10, Day 11, AND Day 12

Sorry for not posting the last couple of workouts. I hope, if you are doing the challenge with me still, that you were able to get a good workout in yesterday and today. I’ve been dealing with some personal issues the past couple of days and didn’t have time to get on the laptop to hash out a post. Don’t worry, it’s not too serious. And, in case you were wondering, I haven’t fallen off the wagon… I’ve been working out like crazy, too.

Yesterday, Day 10:

Gym:

• ran a mile
• leg extensions – 12-15 reps (heavy weight) 4x
• hip abductor (outter thighs) – 12-15 reps (heavy weight) 4x
• squats – 12-15 reps (heavy weight) 4x
• static lunges – 12-15 reps (heavy weight) 4x
• leg press – 12-15 reps (heavy weight) 4x

At home 20 min AMRAP (as many rounds as possible):

• 20 pushups
• 20 bench press 45#
• 20 air squats
• 20 squats 45#
• 10 squat jumps

Today, Day 11:

Gym: 

• warm up: walked 5 min
• HIIT cardio on treadmill: 1 min @ level 9, 2 min @ level 4, repeated 8 times
• cooled down for 3 minutes

At home 30 min AMRAP:

• 10 burpees
• 20 side lunges (w/10# dumbbells)
• 20 V ups
• 6 – 95# squats
• 10 stability ball one legged squats

**ended the entire workout with 100 decline sit-ups

Tomorrow Day 12:

Gym: 

• HIIT cardio on the treadmill (probably the same one I did today)

At home 30 min AMRAP

• 10 – 75# bench press
• 10 – 25# snatches
• 15 – 75# deadlifts
• 20 box jumps

I may do a little more at the gym. We’ll see. And will definitely end the workout with 100 decline sit-ups and 100 push-ups.

Just a few more days to go!!!! 😉

 

 

14 Day Challenge: Day 9 Workout (Tuesday)

No time to chit chat… just gonna give you my planned workout for tomorrow.

Guess what we’re doin’.

Full body workout and ABS!!!!

🙂

First workout:

**Tone It Up Workout**

 

And then this…

And then I might try to do my 100 push-ups after this… but if I remember correctly, the last time I did the ab workout, I was completely spent afterwards and couldn’t move a muscle. So we’ll see.

I’m doin’ these workouts at home tomorrow but will be back in the gym on Wednesday doing upper body.

Have a good one, guys!!!

🙂

14 Day Challenge: Day 8 Workout

Before I get into the workout, I just have to say that today was a tough day. Food-wise. I’ve been strong all week. Was able to say no to all the bad food. Like Day 1 of this challenge, the hubs came home from school starving and I hadn’t made him anything to eat. We went out to run errands and he stopped at Chik-Fil-A to get something. Saying no was easy. And yesterday? Piece of cake. Didn’t even think twice about it. But today? Oh-em-gee. It was most definitely a struggle.

We went to another birthday party today. A kid birthday party. Our nephew’s birthday party. We walked into my sister-in-law’s house and almost immediately became hypnotized by the overwhelming aroma of pizza. I hardly ever crave pizza. But today…it’s all I wanted. I wanted so badly to grab a box and just start shoveling them slices into my mouth. What made it even more difficult was hearing the same line “let this be your free day” repeated to me over and over.  Even that deceiving little voice inside my head kept telling me “just one…just eat one.” It took every ounce of energy NOT to pick up a pizza slice. Ohhhh and cake and ice cream? Yeah… so bad. Thank goodness I had packed myself a lunch before I left home.  Hubs was nice enough to fix it for me in the kitchen… It was best I stayed out of that kitchen because I don’t think I would have been able to stay away from all of those pizzas.

Anyway, we were there for about 4 hours and I managed not to slip up. Isn’t it funny how you start craving stuff that you can’t have? I’m just so glad I survived. 😛

Okay, moving on. Here’s the plan for tomorrow’s workout.



HIIT Cardio:

• 5 min warm-up
• stretch
• Run/sprint for 1 minute at level 9
• walk for 1 minute at level 2
• repeat 9x
• cool down for 5 minutes

Strength Training:

End with this:

If you want, you can do 100 decline sit ups and 100 push-ups like me. 🙂

This entire workout can be done at the gym or at home. At the gym, you can add weight if you feel you need a challenge.

Have a good workout, guys!!!

14 Day Challenge: Day 7 Workout

Bet ya thought I forgot about today’s workout, didn’t ya? NOPE!!! 🙂 I am well aware that it’s still a 14-Day Challenge. My entire body is in pain, so of course I did not forget about it at all. 

Anyway, today’s another busy day for me. Hair appointment with my salonist (not me, the hubs), then off to another birthday party, and then it’s time to get some groceries for the upcoming work week! Which, by the way, I’m planning on doing Tone It Up’s 5-Day Slim Down just because.

It’s Sunday. We are on the 7th day of this Challenge… halfway through! Wooohoooo! It feels awesome. Okay, so today’s workout will be a little less intense than the rest of the week. But it doesn’t mean ya get to slack off! Here are the workout options for today:

1. Go for a run/jog around the neighborhood. At least 30 minutes. Get out and enjoy nature! The weather has been really nice lately here in Southern California… take advantage! I might just take my dogs for a run. Maybe.
2. Go to the gym and do any type of cardio – on the treadmill, elliptical, bike, stairmaster… keep it low-intensity. Just get your blood flowin’ and sweat it out.
3. You can do cardio at home. Maybe try a new workout video. Yoga is a good one to do. Or jump rope! Sky’s the limit.
4. Do 100 air squats, 100 sit ups, 100 push-ups and then call it a day

Whatever it is, just do something for at least 30 minutes. If you’re sore like I am… and trust me, I am sore all over, you will enjoy the little “break” from the intense workouts from the past week. After I did my 100 decline sit ups last night, I seriously thought about not doing it today. But… I might change my mind. Who knows…we’ll see.

Enjoy your workout!!!

14 Day Challenge: Day 6 Workout

So I didn’t have time to do my “fun” post tonight like I wanted to. But maybe tomorrow night.

Anyway, I’ve had a pretty long day, so I’m just going to post up my workout for tomorrow.

At the gym:

Warm-up with 5 minute jog.

Workout:

• upright rows: 8-12 reps (heavy weight) 4x
• dumbell curls alternating arms: 10-15 reps 4x
• cable lateral raises: 10-15 reps (alternating arms) 4x
• single arm cable bent over row: 10-12 reps (heavier weight) 4x
• lat pulldown: 15-20 reps 4x (for heavier weight, 10-12 reps)
• reverse pec dec: 15-20 reps 4x
• rear lateral raise: 15-20 reps 4x
• 100 pushups
• 100 decline situps

At home:

Do this one:

Then this one:

And then end with 100 situps and 100 pushups

 

I almost didn’t make it to the gym today… I think my body is finally starting to feel it. I literally had to drag my booty to the gym today. But, hey, I made it. 🙂 One more intense day and then Sunday’s my “light” day. I’m just so glad my work week is over and I get to sleep in tomorrow. Yay.

Hope you are enjoying these workouts!!!

14 Day Challenge: Day 5 (Friday Workout)

Thank goodness it’s almost Friday!!! I’m sooo glad the work week is almost over… It has been another crazy week, that really, I don’t have the energy to do anything else after my workouts. I haven’t had to drag my booty to do a workout yet during this challenge…so I’ll take that as a good sign. 🙂

Anyway, here are the workouts I have planned for tomorrow.



If you workout at the gym:

Cardio: 20 minutes on the stairmaster at any level above 7 – push yourselves! This one will have the booty muscles BURNIN’! In a good way 😉

Machines:

• squat machine/squat rack/smith machine: low squats 15-20 reps (lighter weight) 4x
• smith machine: smith lunges 15-18 reps (increase weight per set) 4x
• bulgarian split squats w/weight: 12-15 reps (one leg at a time) 4x
• leg press: 15-20 reps (lighter weight) 4x
• leg extensions: 15-20 reps (lighter weight) 4x
• hip abducter: 15-20 reps (lighter weight) 4x
• 100 decline situps
• 100 pushups

If you workout at home:

Cardio: walk/run 15 min away from home and then run back (approx 30 min total)

Then do this workout 3x thru @ 12-15 reps per move:

 

 

 

Then after the workouts, get a nice good stretch in… your muscles will thank you!

Since tomorrow is Friday and I can stay up till whenever I want to… I may just write a blog post that has nothing to do with this challenge. How ’bout that? I bet some of you are tired of reading about fitness stuff, huh. Okay, so I’ll try to publish a fun post…we’ll see.

Anyway, the 14 Day Challenge continues through the weekend…so no break for me. Some of you have opted to take the weekend off, which totally defeats the whole purpose of this “challenge” but that’s just my opinion. I will still post up my workouts and suggest those you can do at home. It is up to you if you want to do ’em or not.

This chick is about ready for bed. Good night!!!