Category Archives: Fitness

March fitness update: 3/1-3/15

I keep track of all my workouts in fitocracy.  If you would like to join fitocracy and view my workouts there, here’s the link to my page.  If not, I’ve included them here.  My workouts for the first half of March:

3/1/2013 – Rest

3/2/2013 – Running

13.1 mi: 2:02:45 (Albany Half Marathon and a new PR!)

3/3/2013 – Hot yoga and Weightlifting

Hot yoga: 1:30

BB-BP: 45 lbs 1sX5r, 75 lbs 1sX4r
BB-DL: 45 lbs 1sX5r, 125 lbs 1sX5r
BB-OHP: 45 lbs 1sX5r, 55 lbs 1sX5r
BB-PR: 45 lbs 1sX5r, 60 lbs 1sX5r
BB-S: 45 lbs 1sX5r, 120 lbs 1sX2r, 115 lbs 1sX3r
DB-C: 20 lbs 1sX8r
DB-SB: 20 lbs 1sX15r
RT: 20 lbs 1sX15r

3/4/2013 – Rest

3/5/2013: Running
4 mi: 43:01

3/6/2013: Running

1.8 mi: 19:49 (New shoes, need to break them in!  Also, calves still tight from the half marathon)

3/7/2013: Rest

3/8/2013: Running

5.1 mi: 54:51

3/9/2013: Running (Spartan Sprint) and Burpees
4.6 mi(?): 1:48:14 (No asthma treatment prior to run)

Burpees: 4sX30r (couldn’t complete 4 obstacles)

3/10/2013: Rest (Calves tight from Spartan)

3/11/2013: Rest (Calves tight from Spartan)

3/12/2013: Running

5.1 mi: 57:51

3/13/2013: Rest (Calves tight from Spartan)

3/14/2013: Rest (Calves tight from Spartan)

3/15/2013: Running

6 mi: 1:09:27

Total achievements for the first half of March:

BB-BP: 80 lbs -> 75 lbs
BB-DL: 130 lbs -> 125 lbs
BB-OHP: 60 lbs -> 55 lbs
BB-S: 125 lbs -> 125 lbs

Running: 38.5 miles

Progress towards 2013 fitness goals:

BB-BP: 61.5% of BW
BB-DL: 102.5% of BW
BB-S: 102.5% of BW (Goal Achieved!)

Running: 18.5% of 1000 mi goal

Fun facts:

None for lifting, but I ran almost as fast as an opossum!

Not the cutest thing, but can run up to 7 mph!

Not the cutest thing, but can run up to 7 mph!

Abbreviations:

BB = Barbell
BP = Bench Press
C = Curl
DB = Dumbbell
DL = Deadlift
OHP = Overhead Press
PR = Pendlay Row
RT = Russian Twist
S = Squat
SB = Side Bend

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Februry fitness update: 15-28

I keep track of all my workouts in fitocracy.  If you would like to join fitocracy and view my workouts there, here’s the link to my page.  If not, I’ve included them here.  This month was pretty weak in terms of lifting, I was focusing on running more because of the up-coming half-marathon.  My workouts for the second half of February:

2/15/2013 – Weightlifting
BB-BP: 45 lbs 1sX5r, 80 lbs 3sX4r
BB-DL: 115 lbs 1sX5r, 130 lbs 3sX5r
BB-PR: 45 lbs 1sX5r, 60 lbs 3sX5r
BB-S: 45 lbs 1sX5r, 125 lbs 3sX5r
DB-C: 20 lbs 3sX8r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX5r

2/16/2013 – Running
6 mi: 1:10:24 (45F and 15 mph wind, was supposed to do 10 mi but only managed 6 mi)

2/17/2013 – Rest day

2/18/2013 – Dental Appt.

2/19/2013 – Worked late

2/20/2013 –  Running
12 mi: 2:03:34

2/21/2013 – Rest day

2/22/2013 – Running (treadmill)
3 mi: 27:56

2/23/2013: Rest/traveling

2/24/2013: Running
8.7 mi: 1:28:19

2/25/2013: Rest

2/26/2013: Running
3 mi: 29:11

2/27/2013: Running
3 mi: 31:11

2/28/2013: Rest

Total achievements for the second half of February:

BB-BP: 80 lbs (No Change)
BB-DL: 130 lbs (No Change)
BB-OHP: 60 lbs (No Change)
BB-S: 125 lbs (No Change)

Running: 35.7 miles

Progress towards 2013 fitness goals:

BB-BP: 65.6% of BW
BB-DL: 106.6% of BW
BB-S: 102.5% of BW (Goal Achieved!)

Running: 14.69% of 1000 mi goal

Fun facts:

I can bench press a male emu
I can squat and deadlift a leopard
I can overhead press a red wolf

In the weight room, you bench press the leopard!

In the weight room, you squat the leopard!

Abbreviations:

BB = Barbell
BP = Bench Press
C = Curl
DB = Dumbbell
DL = Deadlift
OHP = Overhead Press
PR = Pendlay Row
RT = Russian Twist
S = Squat
SB = Side Bend

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February fitness update: 2/1-2/14

I keep track of all my workouts in fitocracy.  If you would like to join fitocracy and view my workouts there, here’s the link to my page.  If not, I’ve included them here.  My workouts for the first half of February:

2/1/2013 – Weightlifting
BB-DL: 125 lbs 3sX5r
BB-OHP: 55 lbs 3sX5r
BB-PR: 55 lbs 3sX5r
BB-S: 125 lbs 3sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX5r

2/2/2013 – Running
8 mi: 1:21:44

2/3/2013 – Out of town

2/4/2013 – Rest: not feeling well

2/5/2013: Running and Weightlifting
6 mi: 1:02:56

BB-DL: 95 lbs 3sX5r
BB-S: 45 lbs 1sX5r, 95 lbs 3sX5r
DB-BC: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX15r
Lunge: 4sX15r

2/6/2013: Running and Weightlifting
6 mi: 1:03:23

BB-BP: 45 lbs 1sX5r, 80 lbs 1sX4r, 75 lbs 2sX5r, 75 lbs 1sX3r
BB-DL: 95 lbs 1sX5r, 130 lbs 3sX4r
BB-S: 45 lbs 1sX5r, 120 lbs 3sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
Lunge: 3sX15r
RT: 20 lbs 3sX15r

2/7/2013: Calisthenics
Crunches on Exercise Ball: 4sX20r
Lunge: 4sX20r
Mountain Climbers: 1sX25r
Plank: 4sX60 seconds
Push-up: 4sX20r
Squats: 4sX25r

2/8/2013: Weightlifting (Split into two sessions)
BB-DL: 115 lbs 1sX5r, 130 lbs 2sX5r, 130 lbs 1sX2r, 130 lbs 1sX3r
BB-OHP: 55 lbs 3sX5r
BB-PR: 45 lbs 1sX5r, 55 lbs 1sX10r, 55 lbs 2sX5r
BB-S: AM: 45 lbs 1sX5r, 125 lbs 1sX3r, 115 lbs 1sX5r; PM: 45 lbs 1sX5r, 115 lbs 2sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
Lunge: 3sX20r
RT: 20 lbs 3sX5r

2/9/2013: Running
10 mi: 1:39:04

2/10/2013: Rest

2/11/2013: Weightlifting
BB-BP: 45 lbs 1sX5r, 80 lbs 2sX5r, 80 lbs 1sX4r
BB-DL: 115 lbs 1sX5r, 130 lbs 1sX5r, 130 lbs 1sX2r, 130 lbs 1sX3r (Grip issues)
BB-PR: 45 lbs 1sX5r, 55 lbs 3sX5r
BB-S: 45 lbs 1sX5r, 125 lbs 1sX5r, 125 lbs 1sX2r, 115 lbs 1sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
Lunge: 1sX20r
RT: 20 lbs 3sX15r

2/12/2013: Running (Treadmill)
AM: 6 mi: 57:40 @ .5% incline
PM: 3 mi: 28:54 @ .5% incline

2/13/2013: Rest, flooded weightlifting area

2/14/2013: Running and Weightlifting
6 mi: 1:04:13

BB-DL: 115 lbs 1sX5r, 130 lbs 1sX5r, 130 lbs 2sX3r (failing grip)
BB-OHP: 60 lbs 1sX5r, 55 lbs 3sX3r
BB-PR: 45 lbs 1sX5r, 60 lbs 3sX5r
BB-S: 45 lbs 1sX5r; 125 lbs 3sX5r
DB-BC: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

Total achievements for the first half of February:

BB-BP: 75 lbs -> 80 lbs
BB-DL: 125 lbs -> 130 lbs
BB-OHP: 55 lbs -> 60 lbs
BB-S: 115 lbs -> 125 lbs

Running: 45 miles

Progress towards 2013 fitness goals:

BB-BP: 65.6% of BW
BB-DL: 106.6% of BW
BB-S: 102.5% of BW (Goal Achieved!)

Running: 11.3% of 1000 mi goal

Fun facts:

I can now bench press a female red kangaroo
I can squat and deadlift a Great Dane
I can overhead press a large male bulldog

Puppy!

Puppy!

Abbreviations:

BB = Barbell
BP = Bench Press
C = Curl
DB = Dumbbell
DL = Deadlift
OHP = Overhead Press
PR = Pendlay Row
RT = Russian Twist
S = Squat
SB = Side Bend

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January fitness update: 1/16-1/31

I keep track of all my workouts in fitocracy.  If you would like to join fitocracy and view my workouts there, here’s the link to my page.  If not, I’ve included them here.  My workouts for the second half of January:

1/16/2013: Running and Weightlifting
4.1 miles: 42:51

BB-BP: 70 lbs 3sX5r
BB-DL: 95 lbs 3sX5r (I thought I was using a 50 lb bar, but I don’t think I was)
BB-S:  95 lbs 3sX5r (I thought I was using a 50 lb bar, but I don’t think I was)
DB-C: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/17/2013: Rest!

1/18/2013: Weightlifting
BB-DL: 100 lbs 3sX5r
BB-OHP: 55 lbs 1sX5r, 2sX4r (failed on the last rep for the last two sets)
BB-S: 100 lbs 3sX5r
DB-C: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/19/2013: Running
6 miles: 57:50

1/20/2013: Weightlifting
BB-BP: 75 lbs 1sX5r, 1sX3r, 70 lbs 2sX5r
BB-DL: 105 lbs 3sX5r
BB-S: 105 lbs 3sX5r
DB-1 Arm Row: 20 lbs 3sX10r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/21/2013: Running
5 miles: 53:55

1/22/2013: Running
4 miles: 40:24

1/23/2013: Running and Weightlifting
5 miles: 52:29

BB-DL: 110 lbs 3sX5r
BB-OHP: 55 lbs 3sX5r
BB-S: 110 lbs 3sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/24/2013 – Rest!

1/25/2013: Weightlifting
BB-BP: 45 lbs 1sX5r, 75 lbs 3sX5r
BB-DL: 115 lbs 3sX5r
BB-S:  45 lbs 1sX5r, 115 lbs 3sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/26/2013: Running
7 miles: 1:09:09

1/27/2013: Weightlifting (feeling a bit weak today…)
BB-DL: 115 lbs 3sX5r
BB-OHP: 55 lbs 2sX5r, 55 lbs 1sX2r, 50 lbs 1sX5r
BB-Pendlay Row (BB-PR): 45 3sX5r
BB-S: 115 lbs 1sX5r, 115 lbs 1sX4r, 110 lbs 1sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/28/2013: Running
5.1 miles: 54:42

1/29/2013: Running
4 miles: 40:31

1/30/2013: Running and Weightlifting
5.1 miles: 54:52

BB-BP: 45 lbs 1sX5r, 75 lbs 3sX5r
BB-DL: 95 lbs 1sX5r, 120 lbs 3sX5r
BB-PR: 55 lbs 3sX5r
BB-S:  45 lbs 1sX5r, 115 lbs 1sX5r, 115 lbs 1sX3r, 100 lbs 2sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/31/2013: Rest (sometimes these are the hardest days, they make me feel lazy)

Total achievements for the second half of January:

BB-BP: 70 lbs -> 75 lbs
BB-DL: 95 lbs -> 12o lbs
BB-OHP: 55 lbs -> 55 lbs (No Change)
BB-S: 95 lbs -> 115 lbs

Running: 45.3 miles

Progress towards 2013 fitness goals:

BB-BP: 61.5% of BW
BB-DL: 98.4% of BW
BB-S: 94.3% of BW

Running: 6.83% of 1000 mi goal (Still a little behind schedule, but I am catching up!)

Fun facts:

I can now bench press a large adult male key deer
I can squat and deadlift a medium-sized male sun bear
I can overhead press a female basset hound

I can bench press this!

I can bench press this!

Abbreviations:

BB = Barbell
BP = Bench Press
C = Curl
DB = Dumbbell
DL = Deadlift
OHP = Overhead Press
PR = Pendlay Row
RT = Russian Twist
S = Squat
SB = Side Bend

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January fitness update: 1/1-1/15

How am I doing so far with keeping fit and healthy in the new year?  Here’s what I’ve done so far:

1/1/2013 – Weightlifting
Barbell Deadlift (BB-DL): 65 lbs 3sX5r
Barbell Overhead Press (BB-OHP): 40 lbs 5sX10r
Barbell Squat (BB-S): 65 lbs 5sX10r
Dumbell Side Bend (DB-SB): 15 lbs 5sX15r

1/2/2013 – Weightlifting
Barbell Bench Press (BB-BP): 70 lbs 3sX5r
BB-DL: 75 lbs 3sX5r
BB-OHP: 45 lbs 3sX5r
BB-S: 45 lbs 1sX5r and 75 lbs 3sX5r
DB-SB: 15 lbs 3sX15r

1/3/2013: Weightlifting
BB-DL: 80 lbs 3sX5r
BB-OHP: 45 lbs 3sX5r
BB-S: 80 lbs 3sX5r
Dumbbell Bicep Curl (DB-BC): 15 lbs 3sX10r
DB-SB: 15 lbs 3sX15r
Russian Twist (RT): 20 lbs 3sX15r

1/4/2013: Rest

1/5/2013: Running
4 mi: 38:54

1/6/2013: Rest

1/7/2013: Running
4 mi: 40:06

1/8/2013: Rest

1/9/2013: Running and Weightlifting
4 mi: 40:32

BB-DL: 85 lbs 3sX5r
BB-OHP: 50 lbs 3sX5r
BB-S: 45 lbs 1sX5r; 85 lbs 3sX5r
DB-BC: 15 lbs 3sX10r
Dumbbell Row (DB-R): 20 lbs 3sX10r
DB-SB: 20 lbs 3sX10r

1/10/2013: Running
3 mi: 29:53

1/11/2013: Weightlifting
BB-BP: 70 lbs 3sX5r
BB-DL: 90 lbs 3sX5r
BB-S: 90 lbs 3sX5r
DB-BC: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX10r
RT: 20 lbs 3sX15r

1/12/2013: Running Fail, sick!

1/13/2013: Weightlifting
BB-DL: 95 lbs 3sX5r
BB-OHP: 55 lbs 1sX5r, 55 lbs 1sX2r, 50 lbs 2sX4r
BB-S: 45 lbs, 1sX5r, 95 lbs 3sX5r
DB-BC: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX10r
RT: 20 lbs 3sX15r

1/14/2013: Running
5 mi: 55:07

1/15/2013: Running
3 mi: 29:31

Total achievements for the first half of January:

BB-BP: 70 lbs -> 70 lbs (No Change)
BB-DL: 65 lbs -> 95 lbs
BB-OHP: 40 lbs -> 55 lbs
BB-S: 65 lbs -> 95 lbs

Running: 23 miles

Progress towards 2013 fitness goals:

BB-DL: 77% of BW
BB-S: 77% of BW
BB-BP: 57% of BW

Running: 2.3% of 1000 mi goal (I am a bit behind on the running goal, but I am not terribly concerned.)

Oh, and I have some new lifting shoes!

Totally digging the socks too!

Totally digging the socks too!

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Plans for 2013! More Monthly Challenges!

2013 has arrived!  So, what is on the spreadsheet for this year?  Yeah, I actually do have a spreadsheet for this sort of thing.

Yeah, It has banded rows for easy reading and everything...

It even has banded rows for easy reading…

Here’s what I’m thinking:

January: Habitual Cleaning
February: Chainmail
March: No Sugar
April: Volunteer
May: Games
June: Exercise
July: Frugal
August: Try it! (Experience new things)
September: Pen Pals
October: Sleep
November: Photography
December: Reading

Some of these are repeats from last year: Chainmail, No Sugar, Exercise, Photography, and Reading.  For the Chainmail month, I am going to focus more on learning patterns rather than weaving a specific piece.  No Sugar is fairly the same as 2012, I just want to put it in again this year to keep my occasional sweet tooth in check.  I am not sure yet what form my Exercise goals will take, but I know that this year will include running and weight lifting!  Photography and Reading will be similar to last year, but I will try different things in both.

For the new goals, I will talk about those as the months come to pass.  I am pretty excited about some of the new goals this year.  Most of the goals this year will allow me to have more time, since last year had me traveling all over to go to festivals and for running and I also spent a lot of time in the kitchen and recipe researching.

As far as an overall, year-long fitness goal, I’m going to do something a little different.  I want to spend more time lifting weights, but I don’t want to lose the cardio fitness that I’ve worked hard to build-up.  There are running goal ideas all over the internet, last year I ran 530 miles and really only started putting up some serious mileage (more than 3-4 mi per run) in mid-July.  I think that this year I can double that!  I am going to try to make it to 1,000 miles in 2013!  That means that I need to average about 20 mi/week over the year, not taking into account races and the training thereof.  I am going to cut back on the races I enter, as that becomes expensive over time!  I spent a lot in 2012 on registration, gas, clothes/equipment, and, in the case of the marathon, food and hotel.  This year, I would still like to run at least one half-marathon and one marathon.  I have also already (back in Sept.) signed up to run the Spartan Sprint, which I am planning that to be my only obstacle course run for the year.

For my weightlifting goals, I really want to get stronger.  That is a vague “goal” so I am going to put numbers to that.  I’ve previously discussed my adoration for fitocracy.  One of their features is the “Achievements” badges, which are awarded whenever you hit certain fitness milestones.  For strength exercises, their achievements are awarded:

Pull-ups (3/set, 8/set, 12/set)
Bench Press (Dumbbell [DB]: 26% bodyweight [BW], 34% BW, and 47% BW.  Barbell [BB]: 60% BW, 80% BW, and 110% BW)
Standing Shoulder Press (DB: 18% BW, 28% BW, and 36% BW.  BB: 40% BW, 55% BW, and 80%BW)
Deadlift (BB: 100% BW, 140% BW, and 200% BW)
Squat (BB: 80% BW, 120% BW, and 160% BW)

Back when I didn’t really know how to properly, and safely, perform an squat, I “achieved” the 80% badge.  I backed off on the weight, corrected my form, and am building back up.  So, this year, I want to get as many of these achievements as I can.  My specific goals are:

BB Squat – 100% BW
BB Deadlift – 150% BW
BB Bench Press – 75% BW

I also love doing shoulder presses, and will continue to do that exercise, but I am not going to make a specific goal for that exercise.  I’ve been training specifically with the barbell, but every now and then I’ll jump on the dumbbells for Bench Press and Shoulder Press to see where I am in those achievements.  I’ll up date a couple times a month with my progress and post any personal records I set and if I hit any achievements.

Running and strength goals, am I biting off more than I can chew?  We shall see!

Here’s to 2013!

Contemplative owl is contemplative

Contemplative owl is contemplative

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A Review of 2012 Challenges

I set out with a specific list of goal for 2012.  Here’s a recap:

January: Cleaning and Organizing the House
February: Blog
March: Festivals
April: Exercise
May: No Sugar
June: Reading
July: No processed food (making something I would normally buy pre-made)
August: Snappy Dressed
September: Chainmail
October: Photography
November: Ethnic Dinners
December: Sewing

I also had an overall fitness goal for the year: participate in a running or cycling race every month.

My best months for sticking to my plan were: January (Cleaning), February (Blogging), May (No Sugar), June (Reading), August (Snappy Dressed), and November (Ethnic Dinners).  For the most part, I was able to complete each weekly and the overall month’s goal for those months.  My favorite months were March (Festivals), May (No Sugar), October (Photography), and November (Ethnic Dinners).

Yeah, I was surprised that I liked May’s goal.  I thought it would be hard, but once I decided to cut out sugar, it was almost easy to turn it down.  My cravings for sugar have been pretty low the last couple months and when I do crave something sweet, I can satisfy it with some fruit.

Months that I didn’t meet my goal: March (Festivals), July (No Processed Foods), and December (Sewing).  I missed a couple of festival weekends in March due to weather and a party.  I didn’t get a chance to make one of the things I wanted to try out for July and I didn’t sew ANYTHING in December due to all the holiday madness.

My overall fitness goal for the year turned out great!  I didn’t end up doing any cycling races, but I did run a race every month.  I ran five 5Ks, three Mud/Obstacle Course runs (generally 5Ks), one 8K, one 10.2K, one half-marathon (13.1 mi), and one marathon (26.2 mi)!  I’m pretty proud of myself and am looking forward to next year.

2013 goals will be a little different…

Broccoli from the garden

Broccoli from the garden

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