Monday, June 11, 2012

Controlled Chaos

SGK Plan  +  Half Marathon Training Plan = Controlled Chaos.  Here is my merged workouts hopefully in a less confusing format. SGK Plan wants me to get in at least 13 miles, which should be easy since my half training this week has me at 18 miles. Just the way I like it so I can keep going to spin and add in ChaLean DVDs without getting burned out.

Monday: spin & chalean burn circuit 1
Tuesday:  run 3mi easy
Wednesday:  spin & chalean burn circuit 2
Thursday:  5 mi w/ 3 @ 11:45 & burn intervals/ab burner
Friday: burn circuit 3
Saturday: 4mi easy walking & burn it off & recharge
Sunday:  run 10mi easy
(pink is SGK workout/Blue is Half Training which overrides SGK/black is the chalean dvds)

Something is missing and it is called  a rest day. I will have to figure that out.  Maybe, if I move the chalean workouts up 1 day, I can make Friday a rest day.  We will see how it all shakes out. I already got my Spin workout in this morning and tonight I plan to start the torture.

Last night, I did my fit test for the ChaLean Extreme workout. It started with a serious of 9 photographs. She provided suggested poses to help best see the results at the end of 90 days. I couldn't help but make faces as I felt ridiculous.


See that arm sag? That is the result of losing weight without proper strength training. Actually I am sure it could happen to anyone who was overweight for way to long. This pose is the one I want to see change the most.

This is what happens when your 4 year old has the camera and wants you to pose for her. The rest were extreme close ups that no one should have to see.

On to the fit test - Sean was there to make sure I used good form the entire time. These were push to fail test. I can do more of each with a break, but she wants to push until failure. I have a long road of improvement ahead of me.
  • Push Ups - 16 assisted
  • Crunches - 20 (real crunches, up to 45 degrees) my abs are sore today
  • Squats - 10  - have issues leaning forward
  • Forearm Plank - 32 seconds
  • Overhead Shoulder Press - 12 reps w/ 15lbs
  • Bicep Curl - 12 reps w/ 15lbs
  • Site and reach - 3.5 inches 
Now that I have my starting point, I am ready to start the DVDs and get my bum handed to me for the first few weeks. Then it is supposed to get easier right?

Do you plan the same rest day every week or do you pay it by ear?

14 comments:

  1. You will be SHOCKED at how quickly your arms adapt to the push ups. I have NEVER been able to do them until this past year. It took me a good 9 months to be able to do ANY military style push ups, but I can do them now. I can do assisted PUs til the cows come home. Again, a year ago, that was not happening AT ALL. Keep it up, beautiful lady. You are doing it. That's all that matters. ;)

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    1. I hope so. I know when I did the push up challenge I started feeling really strong....when it was over I jsut stopped doing them.

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  2. What a plan!

    I usually rest on Saturday or Sunday and one other day during the week. I double up two days a week. I love my rest days.

    I look forward to seeing your results!

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    1. Hoping the doubles don't kill me. I survived on double so far.

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  3. Good for you! You will do awesome.

    I usually keep the same rest day every week but I'm fine with adding extra rest if needed.

    Keep up the good work!

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  4. I have the same arm hang..or flap happy arms as I like to call them...its just nasty to me....I guess I need to up the weights too.

    Since my hip injury I have been doing NOTHING...so we are flapping even more lately. ;-(

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  5. Sounds like a great program:) Good luck and try to get some rest in there somewhere. I play it by ear for my rest day each week.

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  6. What is the ChaLean program? I saw you got the DVD, but I haven't heard of it before. Hopefully it helps! :) As for your question about rest days, I usually take Saturday or Sunday off, depending on which day is busier.

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  7. I've heard about this ChaLean stuff, but never tried it...I'll have to look into it.

    you look awesome and YES, make sure you have rest days to give the muscles time to recover and your body will tell you when it needs rest, so listen!

    that controlled chaos is what keeps life interesting!!! right?!

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  8. I'd totally double up for more rest days. But then again, I love rest days. LOL

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  9. Looks like an aggressive program--all the best with it! I'll be eager to see the results. My for sure rest day is usually Monday.

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    1. Thankfully I only have 12 days until my next half, then I have no major races on the schedule for a while.

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  10. I need to get on the push up wagon. I have never in my life done a pull up and would love to at some point.

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  11. That is quite a week of training! Hope you get to enjoy a rest day soon!

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