Shoddy Workout

November 27, 2012

I. Effing. Hate. Lifting.

Hate it. With a capital HATE.

My half marathon program means my current running days are Mondays/Wednesday/Fridays/Saturdays, meaning Tuesdays and Thursdays are my “strength training” days.

I did my 3 miles yesterday (more on that in a sec) and felt fine. Not as awesome as I did on Saturday, but as good as I could feel for a Monday.

But I knew today was going to be a struggle. Tuesday’s in general are hard for me because I have a standing 10am meeting with my managing editor, meaning my usual 10am workout doesn’t happen. And we all know how much I love keeping to a schedule, so normally, the gym doesn’t happen.

But, you guys, I need to get back on track, which means I’ll do best if I follow a program, and my program calls for lifting on Tuesdays.

Fine.

My meeting ran short today, so I was back at my desk around 10:30. This gave me only about 45 minutes total (that includes changing) to get my booty to the gym. I originally half-heartedly told myself that I’d go after work, but, yeah, no. There’s no way in hell that’s happening today.

So I pouted (legit pouted), put my away status up on my work IM, and made my way down to the gym.

It wasn’t pretty. At all.

My shoulder hurts. I haven’t lifted in a few weeks. And my lack of enthusiasm wasn’t helping me any.

But, I made the most of my 30 minutes I actually had on the gym floor and did a circuit. A really weak circuit, but a circuit.

Warm up/Stretching (I’m too lazy to list everything I did, but it included ankle/knee rolls, and some back and side lunges)

2 rounds of:

Barbell squats: 8 reps with 40 lb bar

Medicine ball slams: 15 reps with 12 lb ball

2 rounds of:

Overhead press: 8 reps with 15lbs DB

Push Ups

2 rounds of:

Stability ball sit ups: 15

Standing side crunches: 10 each side w/ 12 kg KB

Loads of stretching/foam rolling.

I felt awful, and even worse, I’m going to be sore tomorrow which means I’m not lifting enough which means I need to be doing a lot more of it.

Which means I’ll be grumpy Tuesdays and Thursdays.

Harumph.

Tomorrow, I run 5 miles.

I realized that my plan is a 16 week plan, but the half marathon we want to do is less than 16 weeks away, so I need to start a few weeks into my program. It’s not a huge deal– I’ve been running enough that I should be able to handle it.

Until then, I’m going to go dread Thursday.

Arg. Lifting. Seriously. I hate you.

Does anybody have any helpful advice to get over this horrible lifting slump I’m in? Short of hiring a personal trainer (which I can’t afford), I don’t see myself finding any sort of motivation to do it.  Help!

…what I eat on a regular, day-to-day basis.

Oh, you guys. You’re making me blush. I actually have a fanbase!

My question is– do you want the truth? (pizza)

Or the ideal? (um, pizza with whole wheat crust?)

I kid.

Here’s the thing– While I do try to eat healthy on a consistent basis, my diet is far from perfect.

I love cheeseburgers. I would die for baked goods. And alcohol has a pretty regular spot on my beverage rotation.

Given my love for food, I try to take the “you can eat anything as long as it’s in moderation” approach.

Sometimes this works. Sometimes it doesn’t.

(Shameful truth– if I make a pizza at home, I can easily take down at least half of it. I try really hard not to do this, but, you know, sometimes I do. And I may or may not be watching Jerseylicious while doing it. Whatever. Go ahead and judge me.)

However, while I’m not one to be giving out nutrition advice (just yesterday I had 2 chocolate cookies after lunch. What? They were getting old. Someone had to eat them. I don’t bake cookies to throw them away. God.), I will be happy to share with you the healthier side of my diet.

My healthy eating tends to occur Monday-Friday between the hours of 8-4.

Eating right is so much easier when you’re on a schedule, am I right?

And, since today is Thursday and therefore falls into that time slot, I’ve eaten pretty well so far today.

So, let the meal tracking commence.

Breakfast today was my typical go-to Breakfast Sundae. (How is it that even for breakfast, I manage to make it sound like I’m eating sweets?)

I’m a sucker for Chobani Greek yogurt, but the flavored kinds are chock-full of sugar. This made me sad, since the peach kind if my fave.

Enter– chocolate protein powder. Yes, still sugary, but I can control how much I put in, and it adds a little extra protein to boot.

Throw in a few frozen blueberries, and voila! You’ve got yourself a very tasty, kind of frozen, sweet but not-too-sweet-for-breakfast Breakfast Sundae.

Nom nom nom

I also try to eat another piece of fruit along with this. Today it was an apple. A Fuji apple from the grocery store to be exact. I don’t usually like to eat fruit from the grocery store, but I haven’t been home to stock up in a while so Shaw’s apples it is.

And while I’m at it, I might as well start tracking my work outs too.

Wow– look at you guys keeping me on track!

So, yesterday was the big day I decided to officially start training for another half. I’ll be running 4 days a week, which leaves me two days a week to strength train, with one day rest.

Thursdays are a strength training day. Today’s workout was:

Warm Up:
Ankle/Knee/Hip/Shoulder Rolls
Random Stretching
Alternating Back Lunges
Side-to-Side Squats
More Random Stretching
(I have an actual warm up routine I should follow, but that doesn’t always happen. Today was one of those days.)

Main Set:
12x (per arm) 8kg Kettlebell Snatches
15x Bosu Ball sit ups
(Repeat 3 times)

Alternating 3 sets Incline Dumbbell Press/Lat Pulldown
Set 1– 10x @ 30 lbs Press
12x @ 80lbs Pulldown

Set 2– 8x @ 35lbs Press
6x @ 100 lbs Pulldown

Set 3– 6x @ 35lbs Press (meh)
5x @ 100 lbs Pulldown

Cardio Boost:
12x 28 kg Kettlebell Swings
15x 15 lb. Medicine Ball Slams
(Alternate 3x’s through)

Alternating 3 sets Chest Fly Machine/Bent-Over Row
Set 1– 10x @ 70lbs Flies
12x @ 65lbs Row

Set 2–
8x @ 80lbs Flies
8x @ 75 lbs Row

Set 3– 6x @ 80lbs Flies
6x @ 75lbs Row

Final Set– Ropes
100 Alternating
25 Rope Slams/25 Alternating
Repeat 25/25
Finish with 100 Alternating

Took me about 45 minutes, kicked my butt, and I feel good.

So, tell me loyal readers. Do you want to read about what I eat and what I do in the gym? Or should I stay away from the fitness/nutrition stuff and leave that to the pros?