sira5106’s BodyBlog

I ran the Bix 7 mile race last week. It went alright. Im freaking slow now.. Stupid pneumonia a few weeks ago just killed me. My lungs and my endurance suffered a ton.

I ran 8 miles yesterday. 11:30 min/mile pace.. really really slow.. but i’m out there and im running. I didn’t get a chance to get my lifting workout in today because all this homework for finals. So much homework.. Omg, I have like 5 papers to write in the next few days. I already finished 2 of them. But so much more to do. also i work friday night, and doubles on saturday and sunday. so probably 30 hours in 3 days..

my roommate is making cookies right now and i should fall asleep before they are finished.. that’s what i should do. but i’m subconsciously staying up so i can have some when they come out of the oven. i need to get to bed though. i’ve got 2 more papers to write tomorrow and i have to work at 3:30.. after work, its back to the computer to take 2 music tests.. same thing on saturday, work then the final 2 tests.. work on sunday and then im gonna start writing the final paper for one of classes due on wednesday. it’s all over on wednesday..

i tried on a pair of size 6 jeans today. i thought they might fit. not even close. somedays i feel like im going to be stuck in this size forever. i’ve never been smaller than an 8. but i know its possible… ugh patience sara. you gotta have patience..
weigh-in is on sunday. god i hope it’s a loss. i’m so sick of being chubby. and i’m getting really sick of chicken breasts, broccoli, and egg whites..

today i registered for a 7 mile run on july 25th. i’m going to focus on running and increasing my mileage each week now.
SUNDAY: DONE!!
60 min Total Body Strength Training
30 min Pilates
10 min Stretching

MONDAY: DONE!!
Run 4 miles @ 11:19 [4.4 miles @ 11:10, total run 49:18]
10 min Stretching

TUESDAY:
30 min Pilates
60 min Total Body Strength Training
10 min Stretching

WEDNESDAY:
Tempo Run: 5 mi total, 1 mi warm-up, 3 mi @ 9:42, 1 mi cool

THURSDAY:
Run 4 mi @ 11:19
60 min Total Body Strength
10 min Stretching

FRIDAY:
30 min Pilates

SATURDAY:
Long Run: 8 mi @ 11:19

CARDIO PLAN (5/10-5/16)

SUNDAY: OFF

MONDAY: DONE!
45 min run [2 mi run plus 4 - 400’s at 5k race pace, 1 mi cooldown jog]

TUESDAY:
Morning: 4.5 mile Run
30 min Elliptical
60 min Total Body Strength Training
20 min Abs
10 min Stretching

WEDNESDAY:
15 min Bike, 15 min run, 30 min. elliptical, 15 min. run, 15 min elliptical
20 min Abs
10 min Stretching

THURSDAY:
Morning: 4.5 mile Run
30 min Elliptical
60 min Total Body Strength Training
10 min Stretching

FRIDAY:
3.5 mile run
30 min Elliptical
20 min Abs
10 min Stretching

SATURDAY (Wedding today, no gym access):
6.5 mile Run

SUNDAY:
20 min Elliptical
60 min Total Body Training
20 min Abs
15 min Stretching

NUTRITION (1300-1500 calories a day)
Sunday: didn’t track
Monday: didn’t track
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:

i am taking my abs workouts from smurfette’s blog a long time ago! god, she is freaking amazing..and the Abs Diet book for strength training workouts.

~~~~~~~~~~~~~~~~~~~~~~~~Strength Workouts~~~~~~~~~~~~~~~~~~~~~~~
Taken directly from the Abs Diet by David Zinczenko

Tuesday: 1 hr Total Body Strength Training Workout w/Leg Emphasis.
Complete entire Circuit three times.
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Traveling Lunge, 10 - 12 reps each leg, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Step Up, 10 - 12 reps each leg, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest

Thursday: 1 hr Total Body Strength Training Workout w/Abs Emphasis.
Complete one set of each Ab exercise*,
then complete the rest of the circuit three times.
Traditional Crunch*, 12 - 15 reps, no rest
Bent-Leg Knee Raise*, 12 - 15 reps, no rest
Oblique V-Up*, 10 reps each side, no rest
Bridge*, 1 or 2, no rest
Back Extensions*, 12 - 15 reps, no rest
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest

Sunday: 1 hr Total Body Strength Training Workout w/Abs Emphasis.
Complete one set of each Ab exercise*,
then complete the rest of the circuit three times.
Standing Crunch*, 12 - 15 reps, no rest
Pulse Up*, 12 reps, no rest
Saxon Side Bend*, 6 - 10 each side, no rest
Side Bridge*, 1 or 2 each side, no rest
Back Extensions*, 12 - 15 reps, no rest
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest

AB WORKOUTS:

(Option 1)
Decline Crunch, 12 - 15 reps
Decline Crunch w/Medicine Ball, 10 - 12 reps
Oblique Knee Raise w/Leg Lift, 12 - 15 reps per side
Straight-Leg Raise on a Decline Bench, 12 reps
Crunch on Decline Bench, 15 reps
V-Up Exercise Ball Pass, 15 reps
Ball Pike with Push-Up, 12 - 15 reps

(Option 2)
Reverse Crunch, 15 reps
Roman Chair Leg Raise, 15 reps
Reno Crunch, 15 reps
Basic Crunch, 15 reps
Frog Crunch, 15 reps
Twisting Crunch, 12 - 15 reps each side
Alternating Leg Raises, 12 - reps each side

(Option 3)
Traditional Crunch, 15 reps
Bent-Leg Knee Raise, 15 reps
Oblique V-Up, 12 - 15 reps each side
Bridge, 40 sec
Back Extension, 15 reps
Standing Crunch, 15 reps
Saxon Side Bend, 12 reps

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