Group class

Spinning class was good, I was 10 minutes late , but hey I was sweating and hope that counts.

I did very simple upper body workout,

DB Press – 2×12  – 20/20 lbs

alt.Db side raises 2×10 – 10/10 lbs

Standing triceps press – 1x 12 – 20 lbs

That’s all for today . I wanted to go for a run today, but its wet outside. I just ran once around the Y bldg.

New Beginnings…6/15/2010

I  have been working out, but not very seriously and would like to start again sincerely….

I think I weigh about 122.4 lbs as of today . no idea about body fat , but I should consider getting one done in a few weeks.

I’ll start today’s workout with a group class at the gym, group cycling for 45 mins followed by some weight lifting. Will write about it soon………..

5K Race

Last 5k race for this year. My timing was approx 30:30 according to my wrist watch. I proud to say that I ran all the way. In the other races that I did this year,  I had to take few walking  breaks to get my breath back andI think the reason for this I usually sprint in the beginning without any warm up and then get out of breath. It was a good time based on the last 2 races that I did. So I’m very happy that my workouts were fruitful.

Today the race started later than the mentioned time because there were quite a few new registrants and they wanted to get all of them in so instead of 8:45 the 5K race started at 9:20 am. I jogged my way to the starting line from where my car was parked to get the body warm. I spot jogged for couple minutes at a time. I think this helped warm up my body and increase my heart rate a little bit.

I read abt warm up techniques and they say serious runners do a 5 k warmup and then few speed works before a 5 k race. So the shorter the race the longer the warm up, but there was no way I could do the 5 k warmup. I would have no energy in the end. It was interesting to read what serious runners do get PR.

So in the morning , I had 4 scrambled eggs and some beetroot.

8:20 I had half a banana, hoping the race would start at 8:45.

Just few sips of water, so I don’t have to use the bathroom mid race.

What’s next

Last post was about I was doing and what I achieved. Moving on to what I’m doing now.

I’m on week 2 of Summer prep plan ,(Its fall but who cares ) Its pretty hardcore with hypertrophy and cardio .

The only change I’m making to the program is I am increasing the rep count. I want to experiment with higher rep count and less rest break because I believe female bodies work well this way.

According the program, he wants us to do 20 mins of light cardio after every workout ( 4 times/week) and 3 cardio sessions of atleast 30 mins of which 2 are interval training. Pretty hardcore, right?

I’m going to follow Hal Higdon’s 5k Training for intermediate instead. It works well with this plan because it has one long distance run, 3 sessions of 3 mile run, I’m gonna change it to 2 sessions of 3 mile run and 30 mins of cross training. It also has speed work and tempo runs.

So I’ll be sticking to the program orignally specified( almost ).

Now with all this, I need to make changes to my food. I NEED TO EAT MORE, to create GFLUX ( eat more, exercise more, lose weight, reverse doesn’t apply). Otherwise I’ll be burning more muscle and get more frustrated and burnt out.

Wish me luck 🙂

P.S: I used to eat meat with almost every meal , but I’m changing that ( another experiment). I’ll have meat maybe once or twice a week or when I’m eating out and I’ll include lots of veggies, cooked , steamed raw however. Legumes twice a week.

So here is a sample:

M1: 3 scarmbled eggs with onions and spinach, small fruit

M2: Egg Plant , olives stir fry, steamed brocolli, handful of nuts

M3: Beet root , steamed brocolli, handful of nuts

Pre Workout shake + banana

Post workout shake + fruit

during workout : BCAA

M4: Kidney beans + veggies

1tbsp fish oil, 1 multivitamin, 1 tsp fiber.

Hello

I started this blog and wrote a few posts and went missing.  I must make more effort to write about what I’m doing.

Good or bad it might help someone or I might learn something new from someone else.

So I’ve been working out regularly and watching what I eat and running too. So a combination of all this I feel leaner.

I didn’t lose much weight , but my measurements changed. I look and feel leaner and its a great feeling.

What I have learned from this is that NUTRITION  is the key. you can workout all you want, but if u don’t watch what u eat u will not get anywhere.

I completed Hal Higdon’s 10K novice plan and I ran every mile he prescribed. Although I didn’t lose any weight initially, once I started monitoring what goes in my mouth, I lost weight every week.

I must have lost some muscle too which is probably a side effect of too much cardio.

I also did the 10X10 transformation Chad Waterbury .

So here is the update :

Stats at the end of this program:

Weight : 127.8 lbs ( -3 lbs)

Biceps : 9″ ( -0.5″)

Waist: 27.5″ (-0.25″)

Pooch(biggest part of tummy): 30″ (no change)

Hips: 35.5″( -1″)

Thigh: 20.5″(-0.25″)

Calf: 12″ (+0.25″)

end of Phase 1

Worked on elliptical for 40 mins

and on saturday did a 3mile run onthe threadmill, it took me 28:45 but I took 3 breaks and it was almost steady state cardio.

Strength workout on friday was

good morning

Incline dumbell press

wood chops

reverse lunges

Pull downs

4 sets of 15 reps circuit.

I ran outside again yesterday and took fewer breaks and really short ones like a few secs. I had to keep pushing myself to run some more. the area was a little hilly . I completed 2 miles in 20-21 mins.

After that I did the elliptical for 30 mins for 2.2 miles.

The next 3 mile run this week will be on the threadmill.

Watebury – Phase 1 – week 3 – day 2

I ran outside after a long time ( other than the 5 k last week ). so I mapped out my track using google maps for 2.5 miles in a residential area.

I ran after the sun went down and it was cool and breezy. One uphill and downhill and 26-27 mins ( not sure of the exact time) I finished my 2.5 miles. I hoped to did faster because I hardly walked for 2 mins and ran the entire time. It felt very good though. I wasn’t very tired after wards , just the usual.

I acutally want to do the next run which is 2 miles outside too. Let’s see…..

I should get myself the forerunner so that I don’t have to google running directions all the time.

Waterbury – Phase 1 – Week 3

Lat Pull Down – 70/80/80/80/80/80/80/80 lbs

Dips – 30/20/20/20/20/20/20/20/20lbs

DeadLift – 95/125/125/125/125/125/125/125lbs

July 4th – 5K

I ran another 5k on July 4th , 2009  in 33:18 .

This is 2 mins more than my last 5k 4 weeks ago. I didn’t train that well and I was getting tired easily. I was very dissappointed but I have more determination and enthusiasm to perform better and practise harder.

I will be training with  the 10K plan and I plan to do the tuesday runs outside since they are all 3 mile runs.

I hope to get the medal someday. I really do.

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