Slept like a rock!! Thurs Am workout

Went out with friends to see the new French movie "The Longest Engagement" and got in around 9:30pm. It was a good movie. Way past my normal bed time and I was already exhausted. I took some advil sinus meds, had some herbal tea, and slept like a rock. I didn't even hear the alarm go off this morning. I had some oatmeal when I woke up around 5am and then I took my time getting my stuff together. I dragged myself to the gym around 6:30am. I did 30 minutes of light cardio. I don't think my HR broke 120. Then I did plus 30 minutes of really light weights: 1st series - chest press, lats, shoulders 2nd series -leg extensions, squats, hamstring curls. 3rd series - hyperextension, other back stuff 12-15reps X3 for everything. All the weights wereabout 50% of what I normally do. Example squats - I only did 50lbs the first 2 sets. The last set I went back up to my normal weight because I was feeling good and did 120lbs. After I had a protien shake and tried some new sample stuff from parillo. Tasted pretty good and doesn't have any sugar. I do feel much better now but still very overtired. I just have to get back into a routine and not over do it. No more 90 minute spin sessions or heavy weight for a while until I can get some consistency back. After really looking at my patterns lately I noticed that I end up going super hard one day and then don't hit the gym for 2 consecutive days. Right now I just want to work back up to 6x a week and not focus so much on how much I am lifting or doing cardio as long as I just do it. Tomorrow I'm just going to shoot for another 30 minutes of cardio and do some abs. I hope to be in bed very early tonight.

Stacy, I am totally with you on shorter routines. 90 min spin sessions is nuts. It becomes "anaerobic" after about 45 min...Unless you seriously carb load just before the work out and carb load about one hour in spin session, there is no fuel for muscle.. If there is none...body burns muscle. Distance runners use gel pack as fuel an hour into long run. Promise yourself to never do more than 45 min of cardio, even low HR workouts. More is not better....and as you said, it screws you up for a couple days....good luck. Sounds like you are off to great day.

Well the 90 minute thing was once a week. I would start to sip a gatoraide at the 45 - 60 minute mark and consume 1/2 to whole bottle by the end. I do always eat some sort of pre-workout meal prior to that kind of workout - yogurt usually about an hour prior to exercise. Dana keeps goo (gel) packs all over the place but I never used them. It makes sense for him to do endurance workouts like that as a triathlete but at my weight I don't think it is beneficial at all. Initally, I thought by pushing myself that far was a good thing and it felt good during the workout itself and even over the duration of that day. THe folllowing two days were the problem. Taking a look at my patterns the last 8 weeks with that long cardio it is doing more harm then good on my back, hip, and ankles even at a lower heart rate. I just can't recover from it and I sabatoge my ability to workout those following couple days. Then I get off track and spiral down from there. BALANCE I TELL YA!! I just need to find the balance =) Isn't that the theme for everything in life? So here is the revised PRE-SURGERY Prep Workout plan for the next week. Even though I don't have a date yet and have not been approved I'm trying to get in the mindset that I'm in training for the surgery and just get my body to stay as healthy as possible. Friday: 30 min cardio (HR MAX 130) + 20 minutes core/ab work Sat: 10 min warmup cardio, 45min Full Body Resistance - 70% of usual weights, 10 - 20 min cool down cardio.. just walk or arc trainer Sun: 30 - 45 min cardio (HR 120 - 145 range) Mon: 10 min warmup cardio, 45min Full Body Resistance - 80% of usual weights, 10 - 20 min cool down cardio.. just walk or arc trainer Tue: 30 min cardio (HR MAX 130) + 20 minutes core/ab work *or* 20 minutes of inverval cardio (Recovery HR 130 - MAX HR 160) Wed: 10 min warmup cardio, 45min Full Body Resistance - 100% of usual weights, 10 - 20 min cool down cardio.. just walk or arc trainer Thur: Day Off but still try to be active, long walk with dogs outside Food wise - I'm cutting out the sugar and consistently take multivitamins. I'm not going to tackle anything else other than that this week as far as nutritional goals. Next week I'll also add trying to do more balanced meals. Sound ok? Thanks =)

WOW You are certainly workin it, good job! Here is my Thursday: Bench Press: Set 1: 10 reps | Set 2: 12 reps | Set 3: 10 reps Stability Ball Dumbbell Incline Flys: Set 1: 12 reps | Set 2: 12 reps Dumbbell Lateral Raise: Set 1: 12 reps | Set 2: 12 reps Dumbbell Supported Rear Lateral Raise: Set 1: 12 reps | Set 2: 12 reps Cable Triceps Pushdown - reverse grip:Set 1: 12 reps | Set 2: 12 reps Alternate Heel Touches:Set 1: 20 reps |Set 2: 20 reps | Set 3: 15 reps Lying Bent Leg Raises: Set 1: 9 reps | Set 2: 9 reps Bent Leg Crunches: Set 1: 20 reps | Set 2: 20 reps | Set 3: 15 reps Ab Lounge: 10 reps of bent leg- straight leg- oblique Mike 425/399/285/225

A great nights sleep can make a whole lot of difference. I love my herbal tea, I am sipping it right now! I plan on being in very soon!! Good job, you are trying to get back on the right track and that's what matters!!