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Determined to burn the rest of this fat OFF!! Weekend Workout Results.......

Sunday, November 13, 2011

Killer workout weekend! I am sore but feel great.

On Saturday I did an 8 mile hill run that was set to be an LSD run but I kicked up the pace somewhat. I wish I would have gone a bit faster as my AP was 10:03 and that just bugs me to death. I want it in the 9's.....next time!! The hills were great and proved to be the perfect combination I needed to end a solid week. Here were my splits......

8 mile hill run - AP 10:03
1:20.28 mins

M1 - 11:01
M2 - 10:49
M3 - 10:30
M4 - 9:36
M5 - 9:45
M6 - 9:58
M7 - 9:45
M8 - 9:00

Today I did another 5 mile run followed by ST......

5 mile run - AP 9:46
48:49 mins

M1 - 10:57
M2 - 10:05
M3 - 9:25
M4- 9:13
M5 - 9:07

After my run I started my ST and additional cardio. I did part of the Cathe HIIT DVD pyramid and 40/20 segments along with this I ran 1 mile of sprint intervals in between push ups and MB throw sets. The run plus the HIIT workout and then the ST was a killer combo.......will be doing this again SOON!

Short ST workout -

1 mile run of sprint intervals
Push ups - 100 reps
TRX tricep work and dip combo - 100 reps.......so hard I loved this!! NO stop between TRX and dips!
Medicine Ball throw downs with a 10 lb MB - 100 reps
Crunch and oblique work - 200 reps

Quick Drop Set Workout for Arms, Back and Shoulders.

What are drop sets? Here is an example........My Two arm bicep curls........Start with 20 lbs DB's in each hand and complete set then switch to 10 lb DB's in each hand - Start with your heavy weight then immediately go to the lighter weight and then back to heavy but dropping the reps by half, in the end you will have done 4 sets. DO NOT REST between the high and low - it is supposed to give you a burnout.........and it does!

Two arm bicep curls - 20 lb DB's / 10 lb DB's
Set 1 -12 reps with 20 lb DB's then drop to 10 lb DB's - 30 reps
Set 2 - 6 reps with 20 lb DBs then drop to 10 lb DB's - 15 reps

Bent over rows - One 30 lb DB/ One 20 lb DB
Set 1 - 10 reps with 30 lb DB then drop to 20 lb DB for 20 reps
Set 2 - 5 reps with 30 lb DB then drop to the 20 lb DB for 10 reps........repeat for each arm

DB Wood Chops - 20 lb DB/ 10 lb DB
Set 1 - 30 reps with 20 lb DB then drop to 10 lb DB for 50 reps
Set 2 - 15 reps with 20 lb DB then drop to 10 lb DB for 25 reps

For those interested there is a link on my blog to the Cathe HIIT DVD I did today..........GREAT BURN!


My schedule for this next week is as follows.........

Monday - Rest day but still getting in a 3 walk
Tuesday - Strength Training, 3 mile walk
Wednesday - 6 mile morning run
Thursday - Strength Training, 3 mile walk
Friday - Rest day
Saturday - 9 mile run and Strength Training
Sunday - 3 mile easy run
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Member Comments About This Blog Post
    Jen, I am going to follow your older posts to see how you got to where you are at right now. A lot of your reps and posts about ST are only acronyms to me. I didnt' even know what ST was, since I'm such a Newbie. But I do love your Journey, and I have read and been following you here and on your Blog.
    You truly are A.M.A.Z.I.N.G, AND I.N.S.P.I.R.I.N.G !!!
    Thanks for sharing your tips and workouts!!
    Gotta Get Fit!

    3330 days ago
  • no profile photo CD8753546
    You are INTENSE girl!!!
    3348 days ago
  • DRB13_1
    better and better and better... emoticon
    3348 days ago
  • no profile photo CD1425027

    Where??? Ok, I'm sure you probably see it more than we do, but still!

    3350 days ago
    Timing your splits is such a good idea - not sure why I never think to do that! Is there any easy way to do this? I assume you use your Garmin? Thanks for the inspiration today!
    3351 days ago
    I'm with ALISHAB3, Jen ... where is this fat of which you speak?!??!
    You are inspiring & awesome. Being fit & eating healthy is admirable & I am thrilled that your family has joined along for the ride!

    But do take care not to push too hard!!

    Just a little motherly love from a friend....
    3351 days ago
    I am so inspired by you, so please don't take this the wrong way,



    What fat??? You don't have any left to burn Unless you really want to, and of course you can do whatever you want, I'm just saying, all I see is a muscled, lean, strong Mama!

    Are you going to do a figure competition?
    3351 days ago
  • no profile photo CD3054111
    seriously impressive!
    3351 days ago
    Hey gorgeous! Looking great as usual!
    3351 days ago
    Fantastic job on your exercise! I need to step my workout's up and bring my A game! You inspire me Jen!
    3351 days ago
    Jen, your workouts are going GREAT! And don't sweat your pace too much. I find that the best workouts are where you run at a *natural* pace - your body knows when it's OK to push it, and distance/endurance makes up for speed!
    3351 days ago
  • no profile photo CD9748975
    Great workout! I love those dropsets!
    3351 days ago
    Awesome results! I get bugged by the same thing: I want to go for an easy run to just enjoy it, but my watch or RunKeeper app always ends up pushing me to challenge myself ... so I end up with a faster pace than I intended. It's good to just slow it down from time to time.
    3351 days ago
    ha!!! you are a machine!!! 'burning off the rest of fat'...LOL!!! where's your fat,Girl??!!!

    I am so proud of all that you have done and are doing...hoping to find just a smidge of your mojo for myself. :(
    3351 days ago
    What a workout! I like the way your splits progress each run - so many people start out too fast and then trail off - you are warming up nicely and then getting some real speed there!
    3351 days ago
    Wow you are amazing... emoticon
    3351 days ago
    you look incredible and are an inspiration! :)
    3351 days ago
    you look incredible and are an inspiration! :)
    3351 days ago
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