LiveFit Rewind

After getting sick we went on a dirt biking trip at the dunes. I had a really poor appetite and a lot of residual weakness/fatigue but had a good time riding regardless.

Today I restarted my LiveFit workout.

Wide Grip Overhand Pullups
3 sets of 10 reps
1 set 110lbs
2 sets 125 lbs
use smith machine bar in an incline as alternative
My left shoulder hurt bad towards the end of these.

Superset:
Bent Over Barbell Row

3 sets of 8 reps (I accidentally did 10 reps)
2 sets 30 lbs
1 set 20 lbs

Seated Cable Rows
3 sets of 8 reps (I accidentally did 10 reps) 40 lbs

End of superset; resume normal sets

Wide-Grip Lat Pulldown
3 sets of 10 reps 40 lbs

One Arm Dumbbell Row
3 sets of 8 reps 10 lbs (I could really feel the wrong muscles working with this one)

Hammer Strength Lat Pull
3 sets of 10 reps
1 set 25 lbs
2 sets 35 lbs

I got the courage to use this machine which they finally updated at my gym. It’s no longer a rickety wreck of exercise equipment. Much to my surprise I really enjoyed this exercise though my shoulder gave out towards the end.

Hyperextensions (Back Extensions)
3 sets of 8 reps
Boy my back will be sore tomorrow!

I finished my weight lifting with almost 20 minutes on the elliptical, not the full 30 that’s part of the plan because my husband and were late to meet friends. It was a refreshing, successful workout that made me realize how much I’ve missed lifting weights.

Sick

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My workouts were on hold due to my work stretch. It’s too difficult for me to go to the gym when I have a 2 hr commute and work a 12.5 hr night shift lifting and turning patients.

Influenza A (H1N1) and Norovirus have been running rampant in Oregon right now and unfortunately my unit was hit hard with Noro the past 2 weeks. See Norovirus Cases Rising in the NW
I was exposed to it before the patients were put in isolation so of course on my first day off I came down with the nasty bug.

I had a mimosa and some champagne after work Monday AM (not very Dukan-friendly I know) and when I woke up Monday eve I felt like I needed to puke. I wondered how I could be hungover from such a small amount of alcohol as I wretched into the toilet. I climbed back in bed and assessed myself, I felt great other than having the urge to vomit. I decided to go back to sleep and proceeded vomit for the next 6 hrs. Then, the downstairs action came.

As soon as the diarrhea struck I was certain I had Norovirus. It smelled just like all of our infected patients. Yuck. I then got a fever, chills, weakness and fatigue that lasted for 2 days though the vomiting and diarrhea stopped. Yesterday I was able to hold down some Gatorade, Sprite and a grilled cheese sandwich. I still have a queasy stomach and horrid headache today but I ate some toast and almost have a 32 oz Gatorade down.

Hopefully my stomach will feel better tomorrow and I can attempt the gym. I guess my silver lining is that I’ve lost 5lbs from this awful illness.

Fitness Journey Day 5

I did not have the energy to work out yesterday. I could only sleep for a few hours during the day before my 12 hour night shift. We were so busy last night at work that I got tons of cardio running around answering bed alarms and call lights. I think I’ve decided it’s too difficult to exercise working night shift and will only workout on my days off for now, until I move to day shift.

I woke up this afternoon motivated to work out but still physically exhausted. Nonetheless I forced myself to catch up on my missed LiveFit workouts. Today I did Arms/Abs/Cardio

Barbell Curl
3 sets of 10 reps 20 lbs

I did not do the Superset involving the Overhead Cable Curl because the gym was so busy I was never able to use both cables to do the exercises. I did however do the:

Cable Hammercurls w/ Rope Attachment
3 sets of 10 reps 30 lbs

Alternate Hammer Curl
3 sets of 10 reps 12 lbs (I used to be able to do 20 lbs!)

Bench or Parallel Bar Dips
The exercise was supposed to be 3 sets of 15 reps but I could only do 2 sets before my left shoulder started feeling like it was giving out.

Skullcrushers
3 sets of 10 reps 20 lbs

Seated Triceps Press
3 sets of 10 reps 10 lbs

Triceps Pushdown w/ Rope Attachment
3 sets of 10 reps 20 lbs

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
I could only do 5 of these!

Hanging Leg Raise
I was supposed to do 3 sets of 10 reps but I only did one set. I let my social anxiety and disgust of others’ sweat get in the way of completing this exercise.

I finished my workout with 30 minutes on a new Elliptical I’ve never done before. Cybex Arc Trainer

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Overall it was a good workout. I am still utterly exhausted though. I am hoping this will change when I go back to working day shift.

Failure

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I was utterly exhausted and drained today. I think the lack of carbs with Dukan, coupled with more physical activity got to me. Additionally, I work night shift and have to adjust my sleeping schedule which is extremely tiring. Rather than going to the gym and doing my LiveFit leg workout I came home and slept for 4 hours. I feel a little guilty about missing the workout but sleep felt marvelous!

Since I have to stay up all night in prep of working the next night I’m doing a P90x Plyometrics workout. It’s too bad the only gym in this small town is only open until 10 pm. Otherwise I would be able to do my Legs! The downfalls of working nights. I really hope to get back on days soon. My sanity depends on it.

Oh P90x…it’s been a long time my friend.

Fitness Journey Day 2

Today was another slap in the face. A little over a year ago I could do 20 real push-ups. Not those pansy I’m gonna sit on my knees with my ass in the air push-ups, but REAL push-ups. Today’s LiveFit workout called for push-ups and I failed.

I literally could only do two push-ups and couldn’t even go all the way down. As for pansy cheater push-ups? I could only do five of those. I’m never making fun of girlie push-ups again! I am perplexed as to how I got so deconditioned. My shoulder injury could only play so much.

Here’s how today’s workout went (and yes I cheated and skipped exercises again tsk tsk):

Wide-Grip Barbell Bench Presses
5 sets of 8 reps. I used no additional weight, just the bar itself which weighs 45 lbs.

Push-Ups (Close and Wide Hand Positions)
Haha do I even go here? I was supposed to do 3 sets of 15…

Cable Crossover
Set one 10 reps at 30 lbs
Set two 10 reps at 30 lbs
Set three 10 reps at 50 lbs

I liked this exercise a lot although I could really feel my shoulder pain when I upped the weight.

Smith Machine Incline Bench Press
I got too intimidated to do this exercise because this old man was hovering near me. I got anxious and foresaw all these devastating things happening to me like weights falling on my chest, or fingers being pinched off because I didn’t know how to work the machine. If I was smart I would have asked him how it works but I am too antisocial for that.

Side-to-Side Push-ups
I got scared off due to my previous push-up failures and didn’t even attempt these.

Toe Touchers and Crunches Supersets
3 sets of 20 reps for each. I screwed up and didn’t realize it was supposed to be a superset so I only alternated once, finishing the superset with 40 crunches.

Knee/Hip Raise on Parallel Bars
Set one 5 reps (upper body strength FAIL)
Set two 10 reps (repositioned my arms which helped)
Set three 10 reps (I barely got the last two in)

Cable Crunch
Set one 10 reps at 40 lbs
Set two 10 reps at 60 lbs
Set two 10 reps at 60 lbs

I liked this exercise although I looked like a peasant hailing royalty doing it.

I finished my workout with 30 minutes on the recumbent bike. I may do some stretching/ yoga later on today as well. I can feel all the lactic acid building up in my shoulders which is no bueno! Jamie Eason suggests upping your calcium intake with weight lifting to help with that so I suppose I should do that too.