Russian Twist

A Two-fer

Monday after work I headed to the gym. It had been almost a full week since I lifted weights and I didn’t really exercise much during our romantic weekend getaway. Mondays are not usually a fitness day and I realized quickly that it’s also a crowded day at the gym. I decided it was too nice out to run inside on the treadmill. And I think my successful run around the track last week reminded me how much better it is to run outside!

I decided to do my weight session at the gym and then go home and run the track. Having two separate workouts in one day was not ideal, but I wanted to see if it was doable.

I felt the fact that I hadn’t lifted immediately. My arms were shaking as I lifted weights. It felt good to be back at it, though. I did the plated weight machines — arms, chest, back and shoulders.

Then I spent some time doing free weights. I did a few routines, some squats, shoulder shrugs and my heart rate spiked pretty high. The free weights are a great workout!

I finished up with a couple sets of the Russian Twist with an 8 pound medicine ball. I wanted to get some good ab work in before leaving for home.

I felt like I was productive in the gym in the short amount of time I allotted myself to do weights. I skedaddled as soon as I could and headed home to run.

Gym Stats:

Time: 43 minutes
Calories Burned: 241

I was also getting hungry. The Chobani pre-workout didn’t hold up. Back to the drawing board for pre-workout snacks. When I got home I had a quick snack (3 Ritz crackers with Peanut Butter on them) and then headed out to the track.

It was 77 degrees and humid as hell. It felt like I was running through water. That was not great. I ran one mile without stopping and the second mile included a lot of walking breaks. Not only was it muggy out but I was having side cramps too. I wish I hadn’t had to walk so much.

I was using the new app (new to me) “Nike+ GPS”. I love it! It’s so much better and more ACCURATE than the plain ol’ Nike+. Check out the map of my route:

Haha! The flag is our house, going left around the backyard to the school track and then it shows that I ran around the track. I got a chuckle out of the picture. I headed home on the road and down our long street to the house. I LOVE love love the new app. It worked so much better than “Map My Run” ever did!

It wasn’t a fantastic run. The heat, the humidity, my side cramps, hunger all made it kind of a “blah” run but I’m glad I did it.

Run Stats:

Time: 42 minutes

Calories Burned: 393

Mileage: 2.82

I’m not sure I liked splitting my workouts up. Maybe if I did the weights early in the morning and then ran later in the day it would have been better. It just felt like it took MORE time than if I’d just stayed at the gym and gotten it all done.

QUESTION: Do you ever split your workouts during the day? How do you do it?

Is It Working Yet?

I can’t tell if it’s wishful thinking or if all the ab work I’ve been doing is starting to work.

It feels like the sides of my torso have less to pinch. I know that I can do way more crunches and sit ups now than I could a month ago. I don’t have unrealistic expectations that my abs will suddenly be ripped after 4 weeks, but I have hope. πŸ™‚

I’m actually a bit excited about October’s Weigh In. I hope I see results that are tangible.

Saturday morning I had oatmeal for breakfast before going to the gym. I realized with the last weight lifting session that I will get more out of my work out if I don’t rest too long in between sets. My goal for Saturday’s work out was to not rest as much. And it worked!

I’m now using 50 pounds on one of the ab machines. And it’s not hurting! I can tell I’m getting better already.

I did my arms and back like usual. I used the Pec-Fly machine much more often in my routine Saturday. It felt really good and I could tell it was working. If your arms are shaking–you know it’s doing something!

I also discovered a new triceps machine. It’s not new–just new to me. For some reason I had been skipping over it each time I was working my upper body. I don’t know why I skipped the machine but it’s my new favorite. It’s the Triceps Dip.

This machine is awesome! Why didn’t I discover it soon? It’s such a great arm workout for the “Lunch Lady Arms.” I expect to see results from using this killer machine. After the arms, back to the abs:

I go back and forth to the various ab machines in between arm workouts. I discovered doing it this way I can work out longer and harder before I get too sore.

After Abs, back to arms and so forth. I spent about 50 minutes doing weights before I headed over to work on my core. I really can’t tell yet if I can see progress!

I spent about 20 minutes working on my core. I used the row machine:

And then did the Russian Twist with the Medicine ball.

This time, I took a photo of my Heart Rate Monitor to show what my heart rate spiked to because of the Russian Twist. It went from about 120/140 to this:

174! I was out of breath and sweating and it felt fantastic! What a killer workout. If you haven’t tried it yet–DO IT!

Gym Stats:

Time: 1:15

Calories Burned: 528

Pretty good workout!

SUNDAY UPDATE: This morning I woke up with sore arms! It’s been awhile since I was sore. I love this feeling. It means I worked out hard. I went swimming after breakfast and I was a little slower than normal because my arms were sore. It felt great though.

QUESTION: What’s your favorite weight lifting routine?