Saturday, October 17, 2009
I had a pretty good week but I feel like the wheels are still spinning. Trying to change things up!!
At work I have gotten some big projects behind me and I can focus on something new that's for me as opposed to working on firm-wide projects. I've been doing extensive research and homework and learning a lot. I feel good about what I'm doing. Ask me again in a month and let's see how it's going!
I've changed my diet pretty significantly. Carbs are supposed to be so bad but I think I'm eating low glycemic foods. Steel cut oats, lentils and beans, quinoa, steamed veggies, yams, salad. Protein drinks. I just can't deal with eating meat right now.
I have finally come up with a good jump rope strategy. I wanted to get started this week but I found myself running a serious sleep deficit. That is a big problem and obstacle for me. I need to get enough rest and I'm not really AND I can't get up early enough to do a morning workout. I am determined to get in bed early enough every night this week. My jump rope routine will be 15-minutes of 45/15 second high-intensity intervals. I will work my way up to longer intervals.
I'm going to need to do my own weights workouts. Today I easily benched 80lbs with the barbell but I have a difficult time benching 40lb dumbbells. I have access to a fully-stocked weight room but I do not have a spotter. I'll give it a try but carefully of course! Zak works me until my muscles are completely fried. I have to be able to push myself that far with six sets of exercise pairs.
Done as just one exercise with rest interval:
bench press: at least 80lbs
deadlift: at least 150lbs
bent over rows: at least 50lbs
turkish get ups: at least 20lbs
bench press followup: incline dumbbell presses at least 20lbs
pairs
tricep pull downs (cable machine pull down from overhead)/tricep push downs (cable push down from waist level)
leg extensions on machine, not sure of weight. 20 reps should be very difficult/push ups 5-10 per set
I can duplicate glute extensions somewhat with the bosu. I'll try it. check out cable machine in gym for glute pull/combine with a swiss ball abs exercise
step ups/swings need to move up to a 60lb kettlebell
squats-sumo squats-dumbbell squats/shoulder press: at least 15lbs
Job One: SLEEP!!! ¶ 8:16 PM
At work I have gotten some big projects behind me and I can focus on something new that's for me as opposed to working on firm-wide projects. I've been doing extensive research and homework and learning a lot. I feel good about what I'm doing. Ask me again in a month and let's see how it's going!
I've changed my diet pretty significantly. Carbs are supposed to be so bad but I think I'm eating low glycemic foods. Steel cut oats, lentils and beans, quinoa, steamed veggies, yams, salad. Protein drinks. I just can't deal with eating meat right now.
I have finally come up with a good jump rope strategy. I wanted to get started this week but I found myself running a serious sleep deficit. That is a big problem and obstacle for me. I need to get enough rest and I'm not really AND I can't get up early enough to do a morning workout. I am determined to get in bed early enough every night this week. My jump rope routine will be 15-minutes of 45/15 second high-intensity intervals. I will work my way up to longer intervals.
I'm going to need to do my own weights workouts. Today I easily benched 80lbs with the barbell but I have a difficult time benching 40lb dumbbells. I have access to a fully-stocked weight room but I do not have a spotter. I'll give it a try but carefully of course! Zak works me until my muscles are completely fried. I have to be able to push myself that far with six sets of exercise pairs.
Done as just one exercise with rest interval:
bench press: at least 80lbs
deadlift: at least 150lbs
bent over rows: at least 50lbs
turkish get ups: at least 20lbs
bench press followup: incline dumbbell presses at least 20lbs
pairs
tricep pull downs (cable machine pull down from overhead)/tricep push downs (cable push down from waist level)
leg extensions on machine, not sure of weight. 20 reps should be very difficult/push ups 5-10 per set
I can duplicate glute extensions somewhat with the bosu. I'll try it. check out cable machine in gym for glute pull/combine with a swiss ball abs exercise
step ups/swings need to move up to a 60lb kettlebell
squats-sumo squats-dumbbell squats/shoulder press: at least 15lbs
Job One: SLEEP!!! ¶ 8:16 PM
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