Since I’m trying to re-establish my consistency in the gym after a wonky summer so far, I thought it might be motivating to share a workout recap. This format is 100% inspired by Jenny’s weekly workout recaps (which I love). (I love her blog in general. I don’t know how it wasn’t on my radar until fairly recently- it has quickly risen to become one of my very top, favorite blogs to read.)
Monday
New week, let’s goooo! Started strong with a 40 minute early morning walk with Ivan.
Gym time was later in the afternoon, Leg Day #1 of the week. This workout murdered my legs. I was sore for days. *I do not think there was anything particularly out of the ordinary about this workout; I think I was simply out of shape after not hitting legs much for a few weeks.
Exercises included: Barbell hip thrusts, Split Squat/ RDL combo, Single Leg Press, Leg Extensions machine, Cable Glute kickbacks and Single Leg Glute bridges.
Also walked to and from the gym.
Tuesday
Super busy day Tuesday. E had tennis, A had work, I was busy at work… plus a chiro appt and I had an afternoon dentist appointment to replace a cracked filling. Joy.
Had planned an evening workout, since daytime not really any option. I walked ~40 minutes with Ivan when he got home from work, and then headed straight to the gym for chest/shoulders/ triceps.
Exercises included: Seated overhead press, machine chest fly, DB lateral raises, cable upright rows, tricep bar pressdowns, incline skullcrushers.
Shoulder day is always the lightest “calorie burn” day/lowest HR. But that’s fine- I really don’t even pay attention to that, anyway.
Wednesday
Rainy/ stormy morning- no walk and tennis was cancelled. Scheduled my workout for late afternoon and just worked most of the day.
Sunshine came out and I did walk to/from the gym!
I did back/biceps today: Close grip lat pulldown, single arm lat pulldowns, face pulls, cable hammer curls, rear delt flys, DB bicep curls, barbell spider curls, and then abs: cross crunches and leg raises.
Thursday
Another busy day- scheduled an evening workout. It was a gorgeous morning though so I did get out for a ~30 minute solo walk around 6:15 a.m.
I had a chiropractor re-evaluation after work at 5:30, so I went to that in my gym clothes and then drove straight to the gym after my appt. Planning ahead for the win. Ethan was working and Asher was at a movie with a friend.
Did Leg Day #2 of the week: Hack Squats, “high and wide” Leg Press, cable side step ups (I just used dumbbells though as I didn’t have a good set up to do this with cable), Leg Curls, Glute biased back extension machine, and banded donkey kicks.
Friday
No Gym Friday. Did this 20 minute Latin music dance cardio video, then walked for 20 minutes outside. Short, sweet and all done before 7:30 a.m.
Saturday
Planned for my final (5th) strength workout of the week- Full Body day.
Ethan had a tennis “tournament” (in quotes because it was not a full on, competitive tournament but rather sort of a mock tournament just with all the kids from his weeklong tennis camp).
We went to that at 9:00 and stayed until about 11:00 before deciding to cut out and leave him there on his own for the end. I felt a little bit bad about this, but 9 am- 1p.m. is a long time, and the rest of the weekend was full of family plans. He had actually told us to not come at all (since it wasn’t a “real” tournament) though, so I knew he honestly did not care that we left.
Ivan went home to clean the master bathroom and I went to the gym.
Full Body exercises: Barbell deficit reverse lunges, seated cable rows, incline front raises, tricep overhead presses, machine abduction (seated forward), and core: weighted tuck crunches and plank pull throughs.
I also did 20 minutes on the stair mill. This always leaves me dripping with sweat.
For comparison’s sake, I’d say 20 minutes on the stair mill definitely gives me more bang for my buck than the dance video.
My heart rate almost immediately jumped up over 150 and then stayed up there the whole time.
(Using the “220 – your age” calculation, my max heart rate for exercise should be ~ 180 or so. They say cardio target for “vigorous exercise” should be between 77-93% of your max. So for me, that would be a goal of between 138-179 beats per minute. Seems like I spent almost 17 minutes in the 155- 166 bpm range, so this seems right on track? If my math is correct…)
Hmmm. Interesting to compare between different types of workouts.
Sunday
The boys and I were at my parent’s overnight on Saturday, so Sunday was going to be a rest day.
However, we all went ROLLER SKATING, of all things, for my niece’s 8th birthday. This was: a) extremely fun!! TOTAL throwback feels. We actually went to the same rink I used to go to as a kid, which looks basically identical to how it looked 30 years ago and b) a good workout!!
I didn’t think to start my watch until quite a way into our session… but I captured about 52 minutes of skating time. Apparently I burned a total of 268 calories, 199 active ones. 🙂
And that’s a wrap! That was kind of fun to put together.
I enjoy reading other people’s weekly workout recaps… not sure how others feel, though! Let me know if you loved or hated this. 😉
Now to hopefully repeat another strong week this week!!!
Daily Gratitude:
I am grateful for one last weekend with my sister + family. They finally head back to Ireland on Tuesday. Sad face. No idea when we’ll see each other again, which I think is the worst/ most unnerving part to me.
GRATEFUL KAE 
This is motivating me to go get my butt moving! I love how active you are and that you walk to the gym. I am trying to get back on track myself and be more active. Thanks for the motivation!
LikeLike
You’re welcome! I certainly don’t always hit my planned workouts, either, and many days I am not as active. But I strive to be!! I thought maybe planning to share my workouts would also provide some outer accountability. 😉
LikeLiked by 1 person
I like weekly recaps, but sometimes I wonder when people take days off! I’m over here desperate for my rest days and no one else seems to take them!!
LikeLike
Well I didn’t do an official workout on Sunday- the roller skating was really just a fun family activity. I did plenty of starting and stopping, skating slowly with my nieces, etc. But I would have done the roller skating even if I had done an actual full workout that day, since it was my niece’s birthday party. I only recorded it as a “workout” out of curiosity to see what the calorie burn showed.
I usually always take rest days- mostly because I typically don’t hit all of my planned workouts! haha. I “schedule” one full day off at least, but it’s often more than that…. hopefully I will be limiting to just the one rest day for a while though, since I really want to stay on my planned schedule as much as possible!
LikeLike
It’s so nice that you are walking distance from your gym! I would be more apt to get a membership if there was one close to us, but there really isn’t…
I’m curious what other people do on workouts so I like the posts, but i especially like them when it’s not just a dump of what you did and has more commentary, like how Jenny writes them (and how you just did).
I had a good week of workouts despite being on vacation. I ran on Tues, Thur, Sat and Sun and I kayaked A LOT on Wednesday although the 25 kayak back was more of a workout than me slowly kayaking in front of Phil. This morning I did a Caroline Girvan 20 minute full body workout. I was running behind this morning due to my kids running because since no one wanted to get out of bed this morning. Eye roll as of course they were both up and at ’em at 6am yesterday. Today they were total bears and we got out of the office later than usual so I had to do a shorter workout – which is fine! I’m glad I at least did something! I liked the workout since there were no repeating moves so the whole thing went by fast!
LikeLike
Yes, I live ridiculously close to my gym. Seriously, sometimes I kick myself when I have stretches where I’m missing gym workouts and will be like,” Ok, come on. If you lived any closer to the gym you would live IN the gym…..”. There is no good excuse for me not getting over there!!!
I also really enjoy the commentary/ photo style of workout recaps like Jenny does, so I just shamelessly copied her for this post. LOL!
LikeLike
Well, I am doing these weekly recaps too right now, so I definitely enjoy putting them together and like seeing what other people are doing. Anyone is free to skip them, if it’s too much exercise-talk 😉
I think you had a really solid week. It really pays off to plan these sessions into your day. Even better if Ivan can join you for a walk (doubles as couple time, IMHO) 🙂 I am definitely a fan of picking workouts that give you the “most bang for your time”… low-intensity has its place, but sometimes you just want to maximize the time that you have.
P.S. I feel you about the “unnerving part” when you don’t know when you will see your sister again. I feel that every single time.
LikeLike
Wow, I agree that it’s so awesome you’re so close to a gym! I have two gyms within a 5-minute drive, but they’re not really ideal walking distance and I’m not a gym membership sort of person at this stage in life, but I HAVE been considering joining a new place that just opened. It’s a bit like Crossfit where they have a daily workout routine and you can go at various times of the day to do the daily class…but if you have a membership and don’t just buy class passes, you can go at other times for an open gym. We’ll see. I’m really tempted, but yikes it’s pricey!!
And I also adore Jenny’s blog. It’s one of my absolute favourites ❤
LikeLike
Woot woot! What a great week! Look at you out there moving your body!!!!
LikeLike
I’m getting caught up (after being out of town and having no wifi, ack!) so thanks for the shout out!!! I hope everyone likes your workout recaps and you continue to do it. It is VERY MOTIVATING to me!!! I’m trying to change myself from a “runner” to an “athlete who runs,” meaning, I really want strength work to be a big part of my routine. But it’s still hard for me. I will say I’m liking it more and more as time goes on. Anyway, I’m very impressed with your gym schedule and the way you configure your workouts. I see there’s another one of these posts coming up (I’m waaay behind on my blog reading!) so I can’t wait to read it.
LikeLike