Weekly Workouts 5/4-5/10
Post 5K, trying to figure out how to get to the next level. Sub 30 minutes. I made a huge leap going from about 45 minutes per 5K in practice to 37:20 on Saturday. And if the race had not ended going up a 70 foot hill over the last .5K, I think I could have broken 36 minutes. I was surprised at my avg HR, 165.
Monday - AM 4x4 training on the elliptical 3.1 miles in 29 minutes, avg HR 155. PM - 5 mile run 1:08, avg HR 147.
Tueday - AM - off
Wednesday - 4x4 interval training on the elliptical. 4 miles in 36 minutes. 16 minutes of high intensity and 20 minutes low. 2.5 mile run in 38 minutes.
Thursday - 5.5 mile run in 1:20 Avg HR 142.
Friday - Slow 4 mile walk in 1:15
Saturday - 5.2 miles in 1:20.
Sunday - yard work
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
This is the last week for me of crazy travel. Hopefully life will be more stable after this weekend. Aikido and 10k training start next week!
Mon - yoga
Tue - running and yoga stretching
Wed - personal training, maybe yoga
Thur - running and yoga stretching
Fri - yoga
Sat - yoga
Sun - running and yoga stretching
Wow. I'm not going to be home to make any of my fitness classes this week. What a bummer!
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
SATXVSG -- I have found interval work to be the best at getting me faster. Congrats on the speed increase so far. Try not to push yourself too far too fast. The drop from 37 mins to 30 minutes is a big one -- but you will feel so great when you get there :) Every minute I shave off my time is taking longer and longer to achieve.
M - 6 mile run
T - circuit training & speed work
W - light cardio & yoga
T - spinning & hockey
F - jog or yoga (travel day)
S - reunion run -- I get to run the 3 mile loop that used to torture me in high school!)
S - mothers day / travel day -- probably just some random yoga, maybe I'll go to the pool if I get home early enough
VSG: 12/12/13, LBL, small TL, BL/BA: 11/7/14 Twins 12/9/18 HW after Twins 260. 5'10 37 years old - Stacy_WLS (MFP)
Thank you. The 4x4 interval training I am doing on the elliptical made a big difference in my time.
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
This is my first time posting on the weekly workout thread. It's a bit of a mind trip to realize that I actually even CAN post on this thread. When did I become someone who was exercising on a regular enough basis to take part in a thread about working out? It boggles my brain a bit.
M: Boot camp, 2 mile walk, combo fitness class (boxing and circuit training)
T: 1 hour cardio focused on interval training as I want to improve my pace
W: Boot camp and 4 mile walk
TH: 1 hour cardio focused on interval training & combo fitness class (boxing and circuit training)
F: Rest
S: 4 mile walk
SU: Rest
SATXVSG, I agree with Stacy - - interval training, speedwork on the track, those are really great things when you're ticking down the numbers.....
My week (and the beginning of another marathon training season!):
Monday: 1000mts swim, 6mi bike
Tues:4mi am run, 5mi pm trail run
Weds: marathon group - - hill repeats
Thurs: rest day (out of town for a wedding)
Friday: Still out of town for the wedding
Saturday: too tired to do anything
Sunday: Marathon group long run (8mi) and longest bike yet (9mi)
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
My swim went well this weekend. I found that I can swim in water that is 68 - 70 degrees. :) I did not swim it has fast as I had hoped, but it was difficult to pace an open water swim that was all one direction. I had no idea where I was or how far was left. If I do the same race next year, at least I will have an idea of some landmarks. 39 mins for 1.3 mile swim.
Mon. - Spin class
Tues. - Swim class and Zumba
Wed. - Interval training
Thurs. - 2 mile run and Zumba
Fri. - Crossfit class
Sat. - possibly run a 5k race... depends on the weather
Sun. - light bike ride weather permitting.
289 / 273 / 163.4 / 164 10cc AP Standard 
my band!
I completed my first Sprint Tri this weekend at Lake Anna in Virginia. My swimming was horrendous which I suppose is what you get for 2 months of learning to swim. 750m lake swim 24min, 10.5mile hilly ride 35min and 3.7mile run 25min. Now for training for an Olymic Tri at the end of the month in the Poconos.
Mon: Run 4 miles
Tuesday: Swim
Wednesday: Gillian Michaels Body shred class and spin class
Thursday: Swim
Friday: Swim lesson, TRX class, Swim
Saturday: Yoga and ride
Sunday: Body shred class
- Monday: Full Body Workout
- Tuesday: off
- Wednesday: Full Body Workout
- Thursday: off
- Friday: Full Body Workout
- Saturday: off
- Sunday: off
The most common version of the classic full body split is the 3 day version.
As you can see, it’s a basic 3 day split (meaning you have three weight training workout days over the course of a week). The exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end.
The exact schedule shown above is probably the most common way full body training is setup because most people like having the weekends off.
Each of the 3 workouts would typically involve training all (or nearly all) of the body in some form directly or indirectly with a big focus on compound exercises. For example, the bench press might serve as one workout’s chest, shoulder and triceps exercise as opposed to having 1 separate exercise for each muscle group.
This means that the 3 day full body split allows for a training frequency where each muscle group usually gets trained to some degree 3 times per week.
In most cases, this would be considered a high frequency split and would therefore require less volume (amount of exercises, sets, reps) per workout to compensate and allow for adequate recovery.
This is my schedule of work out. I took help from http://wellnesswithcoachcass.com/.
