Weekly Workouts 5/4-5/10

SATXVSG
on 5/3/15 11:03 pm, edited 5/12/15 5:12 am - Selma(San Antonio), TX
VSG on 04/22/14

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

Gwen M.
on 5/3/15 11:46 pm
VSG on 03/13/14

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)

Stacy_WLS
on 5/4/15 1:20 am

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)

SATXVSG
on 5/4/15 9:43 pm - Selma(San Antonio), TX
VSG on 04/22/14

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

GooseGirl
on 5/4/15 3:58 am
VSG on 10/30/14 with

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

 

    

    

nfarris79
on 5/4/15 6:54 am, edited 5/10/15 2:30 am - Germantown, MD

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 4:57:11Half 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.

     
 

Dejah H.
on 5/4/15 7:37 am - Central, TX

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! 

    

Braceface
on 5/5/15 11:11 am
RNY on 04/24/14 with

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

    

        

Dejah H.
on 5/6/15 7:14 am - Central, TX

Congrats on your first Sprint Tri!!! Mine is coming up!! :D

289 / 273 / 163.4 / 164   10cc AP Standard  my band! 

    

wasnelson78
on 5/7/15 9:39 pm, edited 5/8/15 3:26 pm
  1. Monday: Full Body Workout
  2. Tuesday: off
  3. Wednesday: Full Body Workout
  4. Thursday: off
  5. Friday: Full Body Workout
  6. Saturday: off
  7. 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/

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