Workout Recap: Week 10

Compared to last week’s run in a thunderstorm and unexpectedly hitting my 15k run milestone, this week was pretty tame. I did an upper body gym session on Monday, leg day on Thursday, and a nice quick 5k on a snowy trail on Saturday morning. I also tried my hand at making apple chips, which were a success, and made some more cocoa date balls to try and offset my craving for baked goods that inevitably comes with this season.

The finished apple chips. They were gobbled up very quickly!

Monday: Chest/Triceps/Shoulders

I was back at the big-league bench press this week and was able to add a little bit more weight to the bar. I still have a fair ways to go to reach my goal of benching 100 lbs (I’m currently able to bench 3×7 @ 60 lbs) but I still have 5 months to go before my goal deadline and I think I should be able to make it!

5 minute warm-up on the treadmill
Bench press
Incline flyes
Lying dumbbell triceps extensions
One arm rows + kickbacks
Cable rope triceps pulldowns
Seated dumbbell shoulder press
Front raises
5 minute cool-down on the treadmill

Thursday: Leg Day

I was able to get a rack this time around instead of using the Smith machine. It was definitely harder! I don’t think I fully appreciated being able to push back against the Smith machine with my heels the last time around until I couldn’t take advantage of it this week. I was able to do a full four sets of 12 reps at 65 lbs this week, so I don’t think I’ve been challenging myself enough with these. I’m going to be stepping up the weight a fair bit next time to make sure I reach my goal of 150 lbs on time. I also tried out Bosu ball lunges thinking that it would be a nice way to challenge those support muscles while I lunge. Well it was a challenge alright! I almost fell over multiple times but managed to mostly save face. They were much more challenging than I was expecting and I’m looking forward to getting better at them!

5 minute warm-up on the treadmill
Seated calf raises
Hip adductors
Hip abductors
Bosu ball lunges
Kettle bell swings

Saturday: Morning Run in the Snow
5km – 28:12 (5:37/km)

It’s finally snowed here in Southern Ontario!! This may be bad news for some, but I’m one of those people who can’t wait for it to snow once October/November rolls around. I am a little concerned that with the snow will come some slippery conditions for running, but this also means that I have an excuse to go into the running store to get more winter gear!

There was only a little bit of snow on the ground Saturday morning so it wasn’t too slippery. I could feel the snow slip a little bit under my toe when I pushed off, but it was no worse than running on mostly wet sand. I did half of my run on a nearby trail so that I could soak in the winter wonderland view.


On Sunday it snowed most of the day so we have even more snow on the ground now and I’m really hoping that it will stick around for Christmas! All this snow also means that it’s almost snowboarding and skating season! The pond down the street hasn’t totally frozen over yet, but I’m keeping my fingers crossed that it won’t be long now. It’s always so much fun to throw on a pair of skates and go whisking about for an hour or so.

What are your favourite wintertime activities?

What’s your secret to staying warm while enjoying the snow?




Weekly Update #7: Happy Progress

This week was just plain awesome. All of my workouts went so well and I felt so powerful and confident, like I could accomplish anything I set my mind to. Don’t you just love days/weeks/months like that? It’s made me super excited about making progress towards my goals. I felt like a total BAMF and I was/am loving it.

Monday: Killer Leg Workout (+ Shoulders)

I figured that I should probably start doing some squats if I wanted to squat 150 lbs in the next 6 months so I started out with some of those. They went pretty well but I had itty bitty baby plates on the end of the bar. I’m slightly worried that I might not make my goal, but I’m going to try my damnedest to get there. Side note, are you supposed to count the weight of the actual bar in the total weigh that you’re lifting, or just the plates?

5 minute warm-up on the treadmill
Hip adductors
Hip abductors
Leg extensions
Superset: Bent over reverse flyes & Side lateral raises
5 minutes on the treadmill + a cool down

Friday: Back, Biceps, and Shoulders

After a few weeks of experimenting I’ve finally hit the right level of assistance on the assisted pull-up machine that I can’t get three sets of 12 reps out of: 55 lbs. It’s not too shabby. I was able to get one set each of 10 reps, 8 reps, and 7 reps out at that weight and I’m hoping that I can make some fairly steady progress and get it down to 0 lbs soon.

5 minute warm-up + 10 minutes tempo on the treadmill
Back hyperextensions
Wide grip lat pulldowns
One arm rows
Barbell biceps curls
Military overhead press

Saturday: Early Morning Run
5.89km – 33:38

This run felt amazing. I enjoyed myself the entire time, which hasn’t ever really happened before. I’m usually really focused on trying to run faster or farther than I ever have before that I don’t really enjoy it. I’ve really been trying to just enjoy the running, and this is the first week that I’ve managed it. I had a really strong headwind for the first half of it but it didn’t bother me at all. I’m super happy that I’ve been running longer distances without feeling too much strain. I used to struggle really really hard through 5ks, and I remember being so happy when I managed to run a 6k the first time (and feeling absolutely exhausted and sore all over). But now it almost seems easy, a large part of which I think has to do with me building muscle in the gym.

Question of the day:
What’s your favourite running gear? Do you have the most amazing shirt/jacket/toque/pair of leggings/shorts/handheld water bottle/hydration pack? I want to know! I desperately need ideas for what to ask for this Christmas.

Weekly Update #5: Back to Running!

I was back on track this week with my target of 3 workouts, and even better: I got to go for my first run in months and months because I finally got new running shoes!! Look at them: so pretty, so clean, so new! Just waiting to be taken out for a spin.


This week I also made a firm decision to cut back on my sugar intake. I have a huge sweet tooth, but it’s been undermining my efforts to eat healthy and I suspect my workout progress as well. So in a bold-ish move, I’ve decided to limit myself to a maximum of two sweet things per day. After I’ve done that for a while I plan to cut it back to one thing and then see where it goes from there. At the same time I’m hoping to find healthier sweet things so that when I do eat them, it’s not as bad for me. Continue reading “Weekly Update #5: Back to Running!”