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Didn't really sleep last night.

My shin had a sudden meeting with a co-worker's trailer hitch (that sticks out over a foot past his bumper). I was walking fast enough that I have a line and a bump on my right shin... and my left elbow is swollen.

Hacking up random things.

 

What to do?

Go to spinning again.

It was perfect.

 

Spin class: 30min

Plie Squat w/Kettlebell: 35x15, 40x15, 45x15, 50x15

Seated Leg Curl: 100x15, 115x10, 8, 8

Seated Leg Ext: 100x15, 115x12, 10, 8

Dumbbell Straight Leg Deadlift (this really hurt my hands/wrists): 35x15, 40x12, 12

Seated Leg Press: 150x12, 165x8, 8, 8

Back Extensions w/10lb plate: 15, 12, 12, 12

Adductor: 90x15, 95x8, 90x15

Abductor: 105x15, 15, 15

 

Was really tired. Stopped at my mom's house and ate a bag of edamame (18g protein).... and a bag of peas (20g)... after almost throwing up from one sip of plain protein powder. I can usually stomach anything, but holy lord, that just wasn't happening. Live and learn.

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I'm getting tired of looking at those picture. A motivator, if nothing else.

 

Had my body fat tested today. I'm thinking it's reading low for what it actually is. From the look on my face the guy at the gym got defensive and was all "Remember, it's an estimate........"

14.5

 

Warm Up on Bike: 7min

Dumbbell Shoulder press 15x15, 7, 6, 7, 4

DB Upright Row: 15x15, 20x6, 20x5, 15x8, 8

DB Lat Raise: 8x15, 15, 15

Wide Grip Pulldown: 100x15, 110x12, 120x8, 130x5 (Does this mean I can do a pullup now?)

Cable Straight Arm Pulldowns 30x15, 40x8, 8, 8

1 Arm Standing Cable Row: 30x15, 40x10, 10, 10

Reverse Close Grip Pulldown: 90x15, 100x12, 110x8, 8

Seated Cable Row: Level 10x15, 12, 10

1 Arm DB Row: 15x15, 15, 15

Barbell Curl: 24x8, 6, 6

Alternating Hammer Curl: 12x4/10x7, 10x8, 7, 7

Zottman Curl: 10x7, 7, 6, 6

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Yesterday:

 

Warm Up: Bike: 5min

Incline DB Press: 20x12, 10, 5, 3/15x5

Cable Fly: Level 4x15 L6x8, 6

BB Bench: 30x15, 11, 10, 8

Incline DB Fly: 10x12, 11, 10

Seated Tri Press: 15x10, 10 10, 9

Cable Push-Down Rope: 30x12, 10, 8, 8

Dips (on bench, feet on bench): 5, 4, 4, 3

Skullcrush: 15x12, 9, 10

DB Kickbacks: 5x20, 15, 8x10

Seated Calf: 100x15, 12, 12

Standing 1 Leg Calf: 16, 15, 15

Leg Press Machine Calf: 205x18, 15, 15

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  • 2 weeks later...

I'm a high school art teacher, and we were on spring break for the past week. We ended in Virginia and worked out for 5 days at the Navy base there. It was awesome.

 

Tuesday 4/3/12

WU: Row Machine: 10:00

Steve Assisted Pullups: 5, 5

DB shoulder press: 15x15, 10, 6, 8, 17.5x8, 8

Seated Wide Grip Lad Pulldown: 70x10, 55x15, 15

---

| Seated Cable Row: 20x15, 12, 10, 10

| BB Military Press: 30x15, 15, 10, 12

| BB Bent over Row: 30x15, 15, 15, 15

---

---

| 1 Arm DB Row: 15x15, 15, 15, 17.5x12, 12

| Delt Fly combined with close Arnold: 7.5x15, 15, 12, 12

---

Self Stride Control Elliptical-type machine (anywhere from stair climber to long stride, awesome machine for someone with long legs!): 18:00

Seated Rope Climb Machine (also cool): 150 pulls

---

| Upright Barbell Row: 3012, 10, 8, 8

| Upright DB Delt Fly: 5x15, 15, 15, 15

---

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Wednesday 4/4/12: Little Creek Navy Base, Virginia Beach, Virginia

 

WU: Bike: 15:00

---

| Hammer Curl on Preacher Machine: 5x15, 15x12, 30x8, 25x8, 8

| Preacher Machine Curl: 5x15, 15x12, 25x12, 30x12, 12, 12

---

---

| Incline DB Curl: 10x15, 10, 8, 7.5x15

| Decline Crunch: 25, 25, 25, 15

---

7's (Top, Bottom, Full Curls with Barbell): 20x21, 15x21, 15x21

Yoga: 1hr

---

| EZ Bar Spider Curls (hanging opposite way on preacher bench so arms are straight down): 15x15, 15, 12, 12

| 1 Arm Seated Curl: 7.5x15, 7.5x15|12.5x15, 15x10,15x15

---

Wide Grip BB Curl: 15x32, 42

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Thursday 4/5/12: Little Creek Navy Base, Virginia Beach, Virginia

 

---

| Leg Ext: 40x15, 55x15, 70x12, 85x12, 100x10, 115x8, 130x5

| Leg Curl: 40x15, 55x15, 70x12, 85x12, 100x5, 100x5

---

---

| 1 Leg Extension: 35x8, 8, 7, 7

| 1 Leg Standing Curl: 25x12, 10, 10, 8

---

V Squat: 35x12, 110x12, 90x15, 70x20

Leg Press: 150x8, 130x10, 110x10, 90x10

---

| Stiff Leg Deadlift: 45x12, 12

| Step Ups: 8, 10

---

Wall Sit :45

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Friday: 4/6/12: Little Creek Navy Base, Virginia Beach, Virginia

 

Bike: 30:00

Stretch Legs

---

| Kettlebell Rows: 25x20 (x4)

| Muay thais: x10R x10L (x8)

| KB Calf Raise: 25x10in 10out (x4)

---

---

| Seated Wide Grip Pulldown: 55x10, 10, 10, 10

| Row Machine: 20x12, 15, 15 30x12

---

V Squat Machine Calf out/in: 140x20o 20i, 20o 15i, 70x25o 15i

---

| Standing Cable Crunch: 30x15, 15, 15, 35x15

| Standing Close Grip Cable Row: 30x15, 35x15, 42.5x15, 15

| Green Bay Grass Drills: 10, 10, 10, 10

---

Row: 10:00

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Saturday 4/7/12: Little Creek Navy Base, Virginia Beach, Virginia

 

Bike: 30:00

Incline DB Bench: 20x15, 15, 10, 10

Iso Lateral Chest Press: 25(each side is independent)x5|20x6, 6, 7

Seated Tri Press: 15x15, 17.5x12, 12, 12 (we don't have 17.5 at my gym!

DB Incline Pec Fly into DB Close Grip Incline Bench: 10x12f 12b, 12.5x10f 10b, 15x10f 8b(assisted b), 15x8f 12.5x8b

Bench Press (I wanted to see if I could do the bar since I had friends there and at my gym it goes from 30 to the real bar): 7, 7

Cable Tri Pushdown: 33x15, 40x0, 37x8, 33x10

Dips w/feet on another bench: 10, 10, 8, 9

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Monday: 4/9/12: NOMFC

 

Fitness trail (at the school I work at) with a student: 40min Run

Spin Class: 30min

Seated Cable Row: Level 10x15, 15, 15, 15

DB Shoulder Press: 15x15, 15, 12, 12

KB Bent-Over Row: 35x15, 40x15, 45x15, 50x10

---

| Delt Fly: 8x15, 12, 15

| Arnold: 8x15, 12, 12

---

1 Arm DB Bent-Over Row: 15x15, 15, 15, 20x12

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So my student that I ran with on Monday has named our "running club". In one of my classes that she's in (she has me twice a day, poor girl) They have to create a logo for a real or fictitious company/group/whatever. So she named us "We got the Runs" HA! It's a great logo, too! I'll post it when it's complete. I love my job.

 

Tuesday: 4/10/12: NOMFC

 

WU: Rec Bike: 6:00 (I usually just use this to write what I'm going to do that day... so I'm not just sitting there writing.. I understand it doesn't do a whole lot for warming up.)

---

| Preacher Machine Hammer: 30x15, 35x12, 40x10, 45x8

| Preacher Machine: 30x15, 35x12, 40x10, 45x8

---

Zottman: 10x15, 15, 12x12, 10

7's: BB Curl: 15x21, 21, 18x21, 21

Alternating Hammer Curl: 12x10, 6, 7, 7

Barbell Spider Curl: 15x15, 18x15, 24x7, 10

Close Grip Curl: EZ Barx20, 5x15, 10x8 (Then the bar fell apart... it's kind of warped and no one uses it... so I switched to the weighted bars) 4x24

Incline DB Curl: 10x5, 4, 8x7, 8

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Wednesday 4/11/12 NOMFC

 

WU: Recumbent Bike- 6:00

Inclinde DB Bench: 20x12, 12, 10, 10

Seated Tri Press: 20x12, 12, 12, 12

BB Bench with the REAL bar! (I know it's super lame... and low reps :-/)- Bar x6, 6, 6, 6

---

| DB Incline Pec Fly: 12x12, 15x8, 8

| DB Close Grip Incline Bench: 12x12, 8, 8

---

Cable Tricep Pushdown- 30x20, 40x18, 50x12, 12, 12

Bench Dips (feet on bench, too)- 15, 12, 10, 10

Laying Ball Crunch, hands overhead, looking at wall- 25, 25, 25, 25

Ball situp: 25, 25, 25, 25

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Friday 4/13/12 NOMFC

 

Warm Up: Recumbent Bike: 6:00

---

| Leg Curl: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8

| Leg Ext: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8

---

1 Leg Curl: 0x8, 30x8, 6, 6

Squat: 45x15, 65x15, 75x10, 10, 8

Stiff Leg Deadlift: 45x15, 65x15, 85x12, 95x10, 10

Leg Press: 150x12, 10, 8, 130x10, 110x10, 90x10

DB Step Ups: 15x10, 8, 8 (Holy cow my left glute hurt)

KB Plie: 35x10 (Stopped because I didn't want to injure myself....)

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Thanks! It's consistent, but not impressive (though my legs did hurt like mad all weekend). Hopefully it'll get there. Missed yesterday because my neck was way out of place and I couldn't move... to the point that I called off work.

 

Seems better now, so hopefully I'll get to make up for it this afternoon & evening!

 

You sent TONS of stuff! Thanks so much! I haven't tried the shirt on yet, since I'm at work, but I can't wait!

 

Thanks again!

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Tuesday 4/17/12 NOMFC

 

WU: Rec Bike: 7:00

Seated DB Shoulder Press: 15x15, 15, 20x10, 10, 7, 15x12, 12

Seated Lat Pull-down: Level 12 15, 14x15, 12, 116x10, 10, 14x10, 12x10

Seated Cable Row: L10x15, 12x12, 14x10, 12x12, 10x15

---

| BB Mil Press: 30x15, 15, 15, 15, 15

| BB Bent-Over Row: 30x15, 15, 15, 15, 15

---

1 Arm DB Row: 15x15, 20x12, 25x8, 8, 8, 20x10, 15x15

---

| Upright Delt Fly:8x10, 8, 8

| Arnold: 8x10, 8, 8

---

Upright BB Row: 30x10, 10, 10, 10

DB Delt Raise: 5x15, 7x12, 8x11, 10x10, 10, 10

 

---

| Leg Raise: 25, 25, 25

| Crossover Plank Mtn Climbs (slow): 20, 20, 20

| Leg Pull-In: 25, 25, 25

---

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WU: Push-ups

Incline BB Bench: 18x15, 24x15, 30x15, 45x8, 8, 8

BB Bench: 18x15, 24x15, 30x15, 45x12, 55x6, 60x4, 45x8

Decline BB Bench: 24x15, 30x15, 12, 12, 12, 12

Incline DB Fly: 10x15, 15x6, 5, 12x8

Dips: 9, 6, 6

 

Spin class with Nicole (who is PREGNANT and TEACHING spin! =My hero) 45 min

Zumba: 45 min

 

Had a guy from my gym (that I went to elementary school with but he was like... way younger than me) spot me for my inc. bench and flat bench. Super helpful. I told him and another guy that was in that section of the gym not to be intimidated. I mean, the crazy weight I'm pushing and all. Ha. It's kind of embarrassing... but you have to start SOMEWHERE, right? ....right?

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Thursday 4/19/12 NOMFC

 

WU Recumbent Bike- 8:00

---

| Preacher Machine Hammer: 35x15, 40x12, 45x10, 50x8, 60x4

| Peacher Machine Curls: 35x15, 40x12, 45x10, 50x8, 60x4

---

BB Spider: 24x12, 30x5, 24x10, 10,9

7's: 18x21, 30x21, 18x21, 21

Alternating DB Curl: 12x10, 10, 10

Alternating Hammer Curl: 12x8, 8, 8

Seated Tricep Press: 20x15, 25x8, 8

 

Spin Class- :30

Plyo/Core- :15

Yoga- 1:00

 

Cable Tricep Pushdown: 50x8, 8, 8, 5, 40x10, 10

Close Grip Incline BB Bench Press: 24x15, 30x15, 15

Bench Dips: 10, 10, 10, 10

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I was SO unmotivated today. I ate 6 (yes.... 6) brownies on Sunday and was totally feeling it/regretting it since. I also got up at 4:30am. So after work, I had NOTHING left. Soooo.... I went to every class they offered tonight at my gym. Two spin classes....

 

Monday 4/23/12 NOMFC

 

Spin :30 with Patrick

 

...Then I did one set of leg extensions and walked right back into the class room.

 

"Total Package Training" (super fast paced weights/core.... full body, lots of planks): :45

Spin: :30 with Jim

Core :20 with Jim

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That's comforting! I've been doing pretty well for a while now. I eat ALL day, though. Since starting all of this I'm ALWAYS hungry. My students have taken to calling me the "Mary Poppins of Produce" because I'll just pull out random vegetables (or hummus or homemade larabars or clif bars) and eat them... one after another.

 

I haven't lost any weight, but I haven't gained any, either. I think I'm kind of at that point. I'm not going to lose a whole lot, especially with trying to gain mass (which I still feel like people at my gym are mocking me for....).

 

I did chest and (some) legs yesterday. I was so exhausted from the first two leg exercises that I totally slacked (pretty intentionally) on the next two... and omitted extensions and curls completely.

 

I think I have acquired two random spotters at my gym...

 

Went to the doctor yesterday because my inhalers weren't working so well. So now I'm on crap they give people with COPD. Huzzah. I don't like taking medicine, but I also don't want to die during spin class. It's SO frustrating. He took me off of one and onto another because the one was "not good for your heart over time". #^@*%@&)@ How long have I been on that?!?!

 

Anyway. He also took blood and urine to test stuff. I have been bruising a LOT. I have been taking an iron supplement, and I cook with cast iron, along with raisins and greens and so on... so I can't see it being that, right?

 

Anyway, yesterday's workout:

 

WU: Push-ups: 15, 15, 15

DB Incline Bench: 15x15, 20x12, 25x10, 20x12, 12, 12

(my back and shoulders really hurt from the total body class yesterday. I was surprised. But, I feel like it may have effected this a bit.)

DB Flat Bench: 20x8, 10, 6, 15x15, 20x10, 10

DB Decline Bench: 15x20, 20x10, 15x12, 20x4, 15x12, 16(with help of random... volunteer spotter)

DB Incline Fly: 15x11, 9, 8, 8

 

BB Squat: 45x15, 65x15, 85x12, 105x8, 8, 85x12, 65x15

Stiff Leg Deadlift: 45x15, 65x15, 85x15, 105x12, 12, 115x7

(By the end of this, my hands/forearms give out before anything else, but I feel like it's not enough weight for wraps?)

Seated Leg Press Machine: 135x8, 8, 8

Standing Single Hamstring Curl: 15x8, 8, 8

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No no, she's really funny. I'll be eating a banana and she'll be like "Uh, is that VEGAN?!" She's a good kid. I posted that I was trying avocado oil on my face as a moisturizer last night on twitter and she asked if it was vegan.

 

It's kind of cool being a teacher and vegan. My kids are SO educated about veganism. They ask questions all of the time. They even try my stuff (when I'm willing to share). I told them that I'll make a vegan feast before they graduate.

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