Project Strength

January 14, 2010 to February 25, 2010.

Goals:

1. 1. Strength train 3-4 times a week.
   2. Pilates or yoga 3 times a week.
   3. Cardio 3-4 times a week.

Julie’s Progress:

Before, October 20 (Start of the original Project Strength):

• R. Bicep                     13″
• L. Bicep                     12″
• Waist                         29″
• Hips                          38.5″
• R. Thigh                    24″
• L. Thigh                    24″

November 29, 2009:

• R. Bicep                     12″
• L. Bicep                     11.75″
• Waist                         27″
• Hips                          38″
• R. Thigh                    23″
• L. Thigh                    23″

So far in just a few weeks!

Workouts:

Week 0/1, January 14-23

January 14: cardio

• Run in Ithaca, 1 hour (appx 4.5 miles?)

January 15: strength

• Tricep dips: 3 sets of 10 (body weight)
• Lunges: 3 sets of 10 on each side (body weight)
• Push-Ups: 18, on toes
• Ab work: Pilates 100 + Pilates Stomach Series

January 16: Rest (travel from NY to WI)

January 17: cardio, strength

• Run outside in Madison. 4.75 miles, appx 50 minutes
• Bent Over Rows: 3 sets of 10 (10 lb)
• Chest Press: 3 sets of 10 (10 lb)
• Chest Flyes: 3 sets of 10 (10 lb)
• Triceps Extensions: 3 sets of 10 (10 lb)
• Push-Ups: 15, arms extended
• Bicep Curls: 2 sets of 10 (10 lb)
• Ab work: Pilates 100 + Pilates Stomach Series

January 18: Rest day… busy with SWE! Lots of walking around Madison, though.

January 19: cardio, strength

• Bike on Trainer. 20 min HIIT workout. (5.47 miles)
• Shoulder Press: 2 sets of 10 (10 lb weights)
• Chest Press: 2 sets of 15 (10 lb)
• Chest Flyes: 2 sets of 15 (10 lb)
• Dumbbell Triceps Extension: 3 sets of 10 (10 lb)
• Bent Over Rows: 3 sets of 10 (10 lb)

January 20 & 21: Rest days… I’m sick!

January 22: strength, yoga/pilates

• Full-body workout from Jess
  
• Ab work: Pilates 100 + Pilates Stomach Series
• Yoga: 10 minutes

January 23:   cardio, strength

• Bike on trainer: 15 min HIIT workout (16.2 mph average speed, 4.1 mi)
• Push-Ups: 20, arms extended
• Ab work: Pilates 100 + Pilates Stomach Series

January 24: rest

Week 0/1 Recap: Being sick this week led to a lot of rest days. But my Monday, I was completely recovered and ready to jump back in! I am pretty proud of myself for getting all my cardio and strength workouts in regardless. Yoga and Pilates were missing from the menu, though. Downward dog just isn’t as relaxing when you can’t stop coughing and have a runny nose.

January 25:   yoga/pilates

• 25 minutes Pilates

January 26: cardio, strength

• Spinning: 50 minutes (first class!)
• Weight lifting at gym:
• Chest Press (3 sets of 12)
• Seated Row (3 sets of 12)
• Seated Triceps Dips (3 sets of 12)
• Shoulder Press (2 sets of 12)

January 27: Rest. Gone ALL day…
January 28: yoga/pilates

• 25 minutes Yoga

January 29: cardio, strength

• Running: 22 minutes speedwork
• Bent Over Rows (3 sets of 10, 10 pounds)
• Shoulder Press (3 sets of 10, 10 pounds)
• Chest Press (3 sets of 10, 10 pounds)
• Chest Flyes (3 sets of 10, 10 pounds)
• Triceps Dips (3 sets of 10, body weight)

January 30: SWE conference. No workout.

January 31: cardio, strength

• Cardio Blast from How Sweet Eats
• Triceps Dips (3 sets of 12, body weight)
• Chest Press (3 sets of 10, 10 lb)
• Chest Flyes (3 sets of 10, 10 pounds)
• Bent Over Rows (3 sets of 10, 10 pounds)
• Shoulder Press (3 sets of 10, 10 lbs)
• Ab work: The 100, Bicycle Crunches (20 per side), Reverse Crunches (3 sets of 15)

Week 2 Recap: Hit almost all of my goals, except for one yoga/pilates workout! Woohoo!

February 1: Stretch, foam roll

February 2: cardio

• Bike: 20 minute HIIT workout

February 3, 4 & 5: REST DAYS. My IT band is giving me some trouble right now, and I don’t want an injury right before my half marathon! Ice, foam roll, stretch.

February 6: cardio, yoga/pilates

• Run 7 miles in 1:15:33 !! Woohoo! (Lots of foam rolling, stretching and ice after…no pain the next day!)
• Yoga: 15 minutes

February 7: strength

• Lunges: 2 sets of 10 per side
• Squats: 3 sets of 10
• Shoulder Press: 2 sets of 10, 10 pounds
• Dumbbell Triceps Extensions: 2 sets of 10
• Push-Ups: 20, on toes

Week 3 Recap: Not that great, but I did get my 7 mile run in (and felt great!). And by the end of the week, my IT band was no longer bugging me!

February 8: yoga/pilates

• Yoga: 20 minutes, Yoga for Runners

February 9: cardio

• Run: 3.51 miles in 35:20

February 10: strength

• Shoulder Press: 3 sets of 10, 10 pounds
• Bent Over Rows: 3 sets of 10, 10 pounds
• Chest Press: 3 sets of 10, 10 pounds
• Chest Flyes: 3 sets of 10, 10 pounds
• Triceps Extensions: 3 sets of 10, 10 pounds
• Pilates 100
• Bicycle Crunches: 20 on each side
• Reverse Crunches: 20

February 11: cardio

• Biking (on indoor trainer): 20 minutes, 5.68 miles. This was a cadence workout…tried to keep my cadence between 75 and 80 the whole time.

February 12-14: Rest days… Visiting Dan!! We did go on walks, though.
Week 4 Recap: Didn’t get as much done as I’d like, due to the impromptu trip to Dan. Getting to see him for 2 days, though, was way more important and meaningful than some missed workouts!
February 15: strength

• Workout A1, Stage 1 from The New Rules of Lifting for Women
• Squat : 2 sets of 15, with 60 second rest in between
• Push-Ups: 2 sets of 15. First 9: full push-up; Remainder: 30 degree push-ups. 60 seconds rest following each set, alternated with Rows
• One-Legged Bent Over Rows: 2 sets of 15 with 10-lb weights. 60 seconds rest following each set, alternated with Push-Ups
• Dumbbell Lunges: 2 sets of 15 per side with 10-lb weights. 60 seconds rest following each set, alternated with Reverse Crunches
• Reverse Crunches: 2 sets of 15. 60 seconds rest following each set, alternated with Lunges

February 16: Day off
February 17: cardio, strength

• Run: 4.00 miles in 43:05
• Workout B1, Stage 1 from The New Rules of Lifting for Women
  • Deadlift: 2 sets of 15, 60 seconds rest in between. 10 pound weights.
  • Dumbbell Shoulder Press: 2 sets of 15 with 10 pound weights, 60 seconds rest following each set, alternated with Lat Pull Down
  • Lat-Pull Down: 2 sets of 15, 60 seconds rest following each set, alternated with Shoulder Press. One set with 5 lb. Second set with 10 lb.
  • Dumbbell Lunges: 2 sets of 15 per side (10-lb weights for set 1, 15-lb weights for set 2). 60 seconds rest following each set, alternated with Crunches.
  • Single Leg Stretch Crunches and Bicycle Crunches: 2 sets of 15 per side of each. 60 seconds rest following each set, alternated with Lunges.

February 18: Rest day.February 19-20: Unplanned rest day. Knee pain. (Help, please!)

February 21: cardio, strength

• Speed Walk on Incline (Treadmill): 60 minutes
• Workout A1, Stage 1 from The New Rules of Lifting for Women

February 22-24: Rest days

February 25: cardio, strength February

• Upper body weights
• Elliptical: 12 minutes (then knee started to hurt)

February 26-28: Rest days.

I’m going crazy with all these rest days! All I want to do is run right now, but I know I need to let myself heal so I can run the half marathon!

Project Strength Recap:

End of Project Strength: February 28, 2010

• R. Bicep                     12.5″
• L. Bicep                     12″
• Waist                         27″
• Hips                          39.5″
• R. Thigh                    22″
• L. Thigh                    20.5″

Sorry, folks, I don’t have good ‘After’ pictures right now. As you can see, measurements didn’t change much (except for thighs!!), but I am starting to see much more definition, especially in my shoulders and calves. A lot of my shirts are now tight at the shoulders, and looser through the waist. Hooray!

I’ll continue with  The New Rules of Lifting for Women after my half-marathon, and until then, I’ll keep doing upper body weights. I’ll also be shifting my focus slightly from running to biking post-half, for two reasons:

1. Let my IT band fully heal.

2. Get ready for Italy!!