Friday, January 22, 2010
Perfect Ten Update #3, Today's Workout, and running, running running........
It's time for my third Perfect Ten update! I have not once been late in posting my updates and I am VERY proud of that.
I realized something today that makes this challenge even more special to me. The end of the challenge coincides with my one year anniversary of starting on this journey. That makes me more determined than ever to really kick butt during the coming weeks!
MY PERFECT TEN CHALLENGES
1) Begin the NROL4W program (THE NEW RULES OF LIFTING FOR WOMEN - LIFT LIKE A MAN, LOOK LIKE A GODDESS). I just completed my third week on this program, making me half-way through the break-in phase.
I wanted to mention that, my arms, especially the triceps are one of my problem areas. So I've been throwing everything at them but the kitchen sink for the past 7 months with very little improvement.
All of a sudden I see/feel a BIG difference in the strength/muscularity there and I KNOW that the push-ups and the heavier weights are creating these changes. These exercises that I am doing are standard, foundation-building exercises that body builders have been using for decades. There's nothing fancy-pants or new fangled about it.
It figures that putting aside the gimmicky stuff and and putting some honest work into the basics is getting me the results I've been longing for! The work outs are difficult, but the results spur me on and I am eager to see how things go in the coming weeks and months.
2) Begin Training for the New Haven Road Race: This has not been going well. Between the weather, illness and an overwhelming schedule I have only been averaging one walk/jog of about a mile, once per week. I HAVE been working the backs of my thighs like crazy though, as this is supposed to be good for female runners.
Today, I got up early to take care of some business and household things and get a good groove going on my day so that I could get outside. This worked! I went out this morning and did my two-mile jogging interval routine and I was able to run for at least half of it!
I worked up a good sweat there, came home and rested a bit, then launched right into my weight lifting routine! I was a bit off on my food earlier in the week. I was feeling anxious and eating a bit more than I should. I am back on track now on all fronts and feelin' good!
3) Lose 20 pounds by the end of the challenge. Although I am not weighing myself until my monthly progress report (about a week from now) I feel confident that I've gone down a bit and that I will have no trouble reaching this goal.
4) Improve sleep habits: My dog getting sick and keeping me up all night, then getting a bad cold had my sleep all messed up for about two weeks. This week, (knock on wood) I was able to fall asleep at a reasonable hour most nights. I hope the trend continues.
Now, for something that you probably don't know about me. I was in my thirties before I learned to drive. I don't like driving. I only do it when I have to.
Before I go on to post today's work-out, take a gander at this "before" pic of me that I came across yesterday when I was searching for photos for my garden post.
Holy crap! Look at how fat my arms, legs and gut are! Jeepers creepers-- if this doesn't keep me on track, nothing will!
Also kids, just wanted to note that I removed my weekly fitness totals from the sidebar on the right and replaced it with monthly inches lost. I post my workouts now both here and on the Daily Mile, so it is redundant to have that on the sidebar.
Warm up - Yoga stretches
Push Ups (30 degree)
Step-ups with DBs (18" Box)
BB Bent over rows
Side bends with 25# plate
Single-arm, DB Skull Crusher
DB Preacher curls
Cool down - Yoga and old school floor exercises -- mainly for flexibility
I upped the weight for the squats, step-ups and rows, and it was at the upper limit of my abilities. I could barely rack the barbell after the squats and as I was coming up on my last rep I could barely get my body to come back up.
So, I have reached that stage where I am not going to be making giant gains in strength from work-out to work out. I will have to increase the weight periodically to improve, but it won't be as frequent.
This is a good thing! It's a sign that you're moving out of the "beginner" phase when strength gains are rapid.
Anyway, I feel good heading into the weekend! I'm on track with the food and the exercise and I am feeling strong inside and out!
How was your Perfect Ten week?