Yesterday I did my bench deload workout and cardio.
Bench: 75x3x5
DB Bench: 3x12
Band Flys: 3x15
Band Tricep Extension: 50 total reps
Band Pull Aparts: 100 total reps
Pull-ups: 3x10
Cardio: walk for 30 minutes: average HR was 121, max HR was 131 (got a little higher than I meant to)
I've been feeling really good from this deload. I'm definitely going to be ready to hit it hard again starting on Sunday; I'm starting to get a little antsy and restless, which is a good sign that I'm getting recovered.
Forging Female Fitness
Thursday, August 29, 2013
Tuesday, August 27, 2013
Workout Log 8/26/2013 CARDIO
Good morning! Yesterday was cardio day. It's really not that exciting to write about since I was just on a treadmill for about 30 minutes. (there's really only so much you can say about that). Big thanks to SpongeBob for making the 30 minutes a little more interesting:
SpongeBob Cardio
Anyway.
For my cardio my awesome coach has told me to make sure I keep my heart rate under 130 BPM. I tell people this and they look at me like I'm a crazy person. A big misconception is the harder and more intense the cardio is, the better. For me, this isn't the case. I do hard conditioning 2-3 times per week, which works my anaerobic system. Turns out, I have kind of been neglecting my aerobic system. By keeping my heart rate lower not only am I training my aerobic system, but I am also not putting stress on my body; therefore, it is training my heart and helping me recover!
A lot of you are probably thinking "isn't this the girl who gave up steady state cardio because of the negative effect it was having?" Yes, that's true. But I believe that most everything is good in moderation. Steady state cardio was having a negative effect on me back when I was overdoing it and spending 2+ hours a day running at a steady pace. It is very important to do some sort of cardiovascular training because really, who wants to be winded walking upstairs? Not me. Plus, by only doing high intensity cardio, not only am I still not expanding my aerobic capacity, but I am putting unnecessary stress on my body and slowing down the recovery process. Vicious cycle.
For those of you that are wondering, here is the difference between your aerobic and anaerobic systems: Aerobic means "with oxygen" and, thus, anaerobic means "without oxygen"
During aerobic exercises, oxygen is used to produces energy and during anaerobic exercises (high intensity) oxygen is not the energy source. Aerobic exercises are meant to be able to be sustained for long periods of time. Types of these exercises would be long distance running, biking, etc.
During anaerobic training, you will find your heart rate getting high very quickly and you will see that you cannot sustain the activity for nearly as long as the aerobic exercises. Anaerobic training doesn't use carbohydrates, but instead uses fat for energy. Anaerobic activities consist of sprinting, weight training, prowler pushes (anything you could not physically sustain for a long period of time)
It's important to find a balance with both types and find what works best for you. I think these extra 30 minutes will really do me good!
Also: If you are interested in having a program written for you by a fitness professional I am currently accepting new clients for my online training program! If you are interested in learning more about it feel free to shoot me an email: joanicorbin@gmail.com
Have a fantastic day! Anaerobic exercise, anyone?
SpongeBob Cardio
Anyway.
For my cardio my awesome coach has told me to make sure I keep my heart rate under 130 BPM. I tell people this and they look at me like I'm a crazy person. A big misconception is the harder and more intense the cardio is, the better. For me, this isn't the case. I do hard conditioning 2-3 times per week, which works my anaerobic system. Turns out, I have kind of been neglecting my aerobic system. By keeping my heart rate lower not only am I training my aerobic system, but I am also not putting stress on my body; therefore, it is training my heart and helping me recover!
A lot of you are probably thinking "isn't this the girl who gave up steady state cardio because of the negative effect it was having?" Yes, that's true. But I believe that most everything is good in moderation. Steady state cardio was having a negative effect on me back when I was overdoing it and spending 2+ hours a day running at a steady pace. It is very important to do some sort of cardiovascular training because really, who wants to be winded walking upstairs? Not me. Plus, by only doing high intensity cardio, not only am I still not expanding my aerobic capacity, but I am putting unnecessary stress on my body and slowing down the recovery process. Vicious cycle.
For those of you that are wondering, here is the difference between your aerobic and anaerobic systems: Aerobic means "with oxygen" and, thus, anaerobic means "without oxygen"
During aerobic exercises, oxygen is used to produces energy and during anaerobic exercises (high intensity) oxygen is not the energy source. Aerobic exercises are meant to be able to be sustained for long periods of time. Types of these exercises would be long distance running, biking, etc.
During anaerobic training, you will find your heart rate getting high very quickly and you will see that you cannot sustain the activity for nearly as long as the aerobic exercises. Anaerobic training doesn't use carbohydrates, but instead uses fat for energy. Anaerobic activities consist of sprinting, weight training, prowler pushes (anything you could not physically sustain for a long period of time)
It's important to find a balance with both types and find what works best for you. I think these extra 30 minutes will really do me good!
Also: If you are interested in having a program written for you by a fitness professional I am currently accepting new clients for my online training program! If you are interested in learning more about it feel free to shoot me an email: joanicorbin@gmail.com
Have a fantastic day! Anaerobic exercise, anyone?
Monday, August 26, 2013
Workout Log 8/25/2013
Deload week is off to a great start. I feel better already!
Foam Roll
Squats: work up to 110 then 3x5@110
Close Stance Leg Press: 2x20
Leg Extension: 2x20
Planks: 3x1min
Foam Roll/Stretch
Pretty straight forward and just enough to work up a sweat. This week I am also starting steady state cardio (HR under 130 BPM). This is just to work on my cardiovascular system a little and to try and decrease my resting heart rate. Saturday evening I took my sled and bands to the park and got in a nice little session then Brandon and I went out for Mexican and Orange Leaf (my last carbs for a week) Today is a rest day but plan to do my cardio. This week (probably Wednesday) I'm getting my hormone levels tested to see what the dealio is with all that. I'm kind of nervous about it but really hope they can find the answer as to why I'm not progressing like I should.
Make it a great day, everyone!
Any questions or comments contact me at joanicorbin@gmail.com or find me on Facebook at Joani Corbin.
Foam Roll
Squats: work up to 110 then 3x5@110
Close Stance Leg Press: 2x20
Leg Extension: 2x20
Planks: 3x1min
Foam Roll/Stretch
Pretty straight forward and just enough to work up a sweat. This week I am also starting steady state cardio (HR under 130 BPM). This is just to work on my cardiovascular system a little and to try and decrease my resting heart rate. Saturday evening I took my sled and bands to the park and got in a nice little session then Brandon and I went out for Mexican and Orange Leaf (my last carbs for a week) Today is a rest day but plan to do my cardio. This week (probably Wednesday) I'm getting my hormone levels tested to see what the dealio is with all that. I'm kind of nervous about it but really hope they can find the answer as to why I'm not progressing like I should.
Make it a great day, everyone!
Any questions or comments contact me at joanicorbin@gmail.com or find me on Facebook at Joani Corbin.
Saturday, August 24, 2013
Workout Log 8/23/2013
Yesterday was the last workout before my deload begins. It was a really great way to end the cycle. Here's how it went:
Squats: 65x5, 95x5, 105 for 2x5
Bench Press: work up to 95 then 95 for 5x6
OA DB Rows: 3x12
Face Pulls: 3x20
Pull-ups: 50 total reps
Ab Wheel: 3x12
supersetted with:
Push-ups: 3x12
Conditioning: KB swing/jump rope Tabata
Cool Down
Diaphragmatic Breathing
That's all, folks! I'm delaoding for the next week. I'll post all those workout even though they won't be nearly as exciting. Tonight I've got some sled drags in the park planned. Have a great weekend!!
Squats: 65x5, 95x5, 105 for 2x5
Bench Press: work up to 95 then 95 for 5x6
OA DB Rows: 3x12
Face Pulls: 3x20
Pull-ups: 50 total reps
Ab Wheel: 3x12
supersetted with:
Push-ups: 3x12
Conditioning: KB swing/jump rope Tabata
Cool Down
Diaphragmatic Breathing
That's all, folks! I'm delaoding for the next week. I'll post all those workout even though they won't be nearly as exciting. Tonight I've got some sled drags in the park planned. Have a great weekend!!
Friday, August 23, 2013
The Deadlift....You're Doing it Wrong!
A couple evenings ago I was at the gym doing my Wednesday night training session of deadlifts. I had my headphones in and my best "don't talk to me face" on because I was in the zone and really didn't want to be bothered, as per usual when I'm doing a tough workout.
I hadn't even made it through my warm-up set of 135 pounds when I could feel the eyes of the same man who hovered over me during my squats watching me deadlift. I finished the set, put the bar down, and pretended like I didn't see him walking over to me because, well, I just really didn't want him to bother me during my deadlifts like he did during my squats. He made it clear he had something to say and since I'm nice to a fault a took my headphones out to see what his deal was this time. (at the squat rack earlier right as I had the bar on my back about to start a set: Him: "Hey how many sets you got left??" Me: "I'll be done when I'm done, bro, don't you see this bar on my back??")
Anyway.
I decided to see what he had to say about my deadlifts. Maybe he had some great secret that was going to change my deadlift forever! Doubtful, I mean, we are at the YMCA, after all. Besides, I had first doubted this man's credibility when he asked how many sets I had left on the squat rack and proceeded to wander over to the smith machine to do squats with considerably less weight than I was doing and a super tight belt that he left on for his entire workout (bicep curls and all) Anyway, back to the deadlift conversation:
Him: "You know you're doing that all wrong!"
Me: "How so?"
Him: "It's that wide stance, sweetheart. What are you doing? I've never seen anyone do that without getting hurt."
Me: "It's called a sumo deadlift. Don't you see how long my legs are? This is a thousand times better for my build than a conventional stance."
Him: "No, sweetheart, you're wrong. You're just setting yourself up for failure with that."
Me: "Well, I'm a personal trainer and a powerlifter and my coach is an elite level powerlifter. He and I both think sumo is the best for me and it feels way more natural than conventional so I think I'm just going to stick with it.
**Put my headphones back in and went about my business.
The conversation continued for a few more minutes but those were the high points. As a side note, I hate when strangers call me pet names.
I was both intrigued and annoyed by this little situation. I used to pull conventional and had such bad low back pain it hurt to live my daily life some days. After switching to sumo, all the pain has completely disappeared. Seeing that I am a very curious person by nature, I decided to further research the topic today.
I found a great article by Eric Cressey, one of the best strength coaches in the industry, and this is what he had to say about sumo pulls: "I like the sumo deadlift quite a bit for those who aren’t quite mobile enough to get all the way down to the bar for conventional deadlifts from the floor. It’s also grown in popularity among powerlifters over the years because it shortens the distance the bar has to travel."
I have had some mobility issues that I am currently in the process of correcting. My hip mobility and hamstring mobility left a lot to be desired. I found that with the sumo stance it was quite a lot easier for me to get to the bar as opposed to conventional. A lot of times, I do some warm-ups in the conventional stance because I think it's important to be proficient at both. I have found that as my mobility issues improve, my comfort in the conventional stance is also improving.
Another thing I found in was quest for knowledge was a recent article published on elitefts.com where Zane Getting had this to say: "I’ll start by saying that everyone is built different. We all have unique leverages, strengths, and numerous other contributing factors that will dictate what the best form is for each of us to use. The first thing that every lifter needs to do when approaching the deadlift is take a look at how they are built and what their strengths/weaknesses are, and then pick the form that best suits them."
I found numerous other credible sources that validated my belief that pulling sumo is not wrong.
When it comes down to picking which stance to use, remember to consider a few things:
1. Do you have mobility issues? If so, you might find it is easier and more comfortable to be in the sumo position.
2. How are you built? If you have long legs like me, you might find the sumo stance will be your best bet. If you have short arms and a long torso, you also might find sumo is best, whereas if you have monkey arms and a short torso, you'll probably like conventional.
3. Which one feels most natural to you? When it comes down to it, you just have to experiment with sumo and conventional to see which one is the most comfortable. There are probably tons of people built similar to me who prefer conventional stance. It's all about finding what works for you.
Sumo pulls are not wrong, nor are conventional; it really comes down to personal preference. And to the man at the gym whose name I did not even get: next time you want to offer criticism make sure it's constructive and you're not just picking apart something that someone has clearly worked hard on. And just a word of advice, you may want to make sure you're not making yourself look silly by offering criticism on a topic you evidently know nothing about. Oh, and one more thing, sir, I apologize if you were insecure that a girl was lifting more than you.
Basically, just make sure you do your research and know why you do what you do. If you are injury free and seeing progress, then chances are you are doing something right. I guess in the future I just need to work on my "don't talk to me face" at the gym.
I hadn't even made it through my warm-up set of 135 pounds when I could feel the eyes of the same man who hovered over me during my squats watching me deadlift. I finished the set, put the bar down, and pretended like I didn't see him walking over to me because, well, I just really didn't want him to bother me during my deadlifts like he did during my squats. He made it clear he had something to say and since I'm nice to a fault a took my headphones out to see what his deal was this time. (at the squat rack earlier right as I had the bar on my back about to start a set: Him: "Hey how many sets you got left??" Me: "I'll be done when I'm done, bro, don't you see this bar on my back??")
Anyway.
I decided to see what he had to say about my deadlifts. Maybe he had some great secret that was going to change my deadlift forever! Doubtful, I mean, we are at the YMCA, after all. Besides, I had first doubted this man's credibility when he asked how many sets I had left on the squat rack and proceeded to wander over to the smith machine to do squats with considerably less weight than I was doing and a super tight belt that he left on for his entire workout (bicep curls and all) Anyway, back to the deadlift conversation:
Him: "You know you're doing that all wrong!"
Me: "How so?"
Him: "It's that wide stance, sweetheart. What are you doing? I've never seen anyone do that without getting hurt."
Me: "It's called a sumo deadlift. Don't you see how long my legs are? This is a thousand times better for my build than a conventional stance."
Him: "No, sweetheart, you're wrong. You're just setting yourself up for failure with that."
Me: "Well, I'm a personal trainer and a powerlifter and my coach is an elite level powerlifter. He and I both think sumo is the best for me and it feels way more natural than conventional so I think I'm just going to stick with it.
**Put my headphones back in and went about my business.
The conversation continued for a few more minutes but those were the high points. As a side note, I hate when strangers call me pet names.
I found a great article by Eric Cressey, one of the best strength coaches in the industry, and this is what he had to say about sumo pulls: "I like the sumo deadlift quite a bit for those who aren’t quite mobile enough to get all the way down to the bar for conventional deadlifts from the floor. It’s also grown in popularity among powerlifters over the years because it shortens the distance the bar has to travel."
I have had some mobility issues that I am currently in the process of correcting. My hip mobility and hamstring mobility left a lot to be desired. I found that with the sumo stance it was quite a lot easier for me to get to the bar as opposed to conventional. A lot of times, I do some warm-ups in the conventional stance because I think it's important to be proficient at both. I have found that as my mobility issues improve, my comfort in the conventional stance is also improving.
Photo courtesy of elitefts.com
(note the sumo stance)
Another thing I found in was quest for knowledge was a recent article published on elitefts.com where Zane Getting had this to say: "I’ll start by saying that everyone is built different. We all have unique leverages, strengths, and numerous other contributing factors that will dictate what the best form is for each of us to use. The first thing that every lifter needs to do when approaching the deadlift is take a look at how they are built and what their strengths/weaknesses are, and then pick the form that best suits them."
I found numerous other credible sources that validated my belief that pulling sumo is not wrong.
When it comes down to picking which stance to use, remember to consider a few things:
1. Do you have mobility issues? If so, you might find it is easier and more comfortable to be in the sumo position.
2. How are you built? If you have long legs like me, you might find the sumo stance will be your best bet. If you have short arms and a long torso, you also might find sumo is best, whereas if you have monkey arms and a short torso, you'll probably like conventional.
3. Which one feels most natural to you? When it comes down to it, you just have to experiment with sumo and conventional to see which one is the most comfortable. There are probably tons of people built similar to me who prefer conventional stance. It's all about finding what works for you.
Sumo pulls are not wrong, nor are conventional; it really comes down to personal preference. And to the man at the gym whose name I did not even get: next time you want to offer criticism make sure it's constructive and you're not just picking apart something that someone has clearly worked hard on. And just a word of advice, you may want to make sure you're not making yourself look silly by offering criticism on a topic you evidently know nothing about. Oh, and one more thing, sir, I apologize if you were insecure that a girl was lifting more than you.
Basically, just make sure you do your research and know why you do what you do. If you are injury free and seeing progress, then chances are you are doing something right. I guess in the future I just need to work on my "don't talk to me face" at the gym.
Thursday, August 22, 2013
Workout Log 8/21/2013
Last evening was leg day! Squats and deadlifts were on the to-do list:
Warm-up
Squat: Work up to 135 then 5x5@135
Deadlift: Work up to 210 the 5@210
RFESS: 3x8-10
Close Stance Leg Press: 4x15
Seated Band Abduction 3x30
supersetted with
Band Resisted Glute Bridges: 3x40 seconds
Pallof Press: 3x15
The squats felt easier than ever yesterday; the deadlifts not so much. I was a bit worked up after an irritating encounter with a senseless man working out. Stupidity gets me worked up pretty quick so in all actuality the irritation he caused probably helped me pull a little harder on my deadlifts. I spent extra time on mobility yesterday. My hamstrings were still pretty sore from Sunday (a sign that I'm under-recovering since yesterday was Wednesday) I have bench tomorrow and then deload week next week then back at it until October!
Warm-up
Squat: Work up to 135 then 5x5@135
Deadlift: Work up to 210 the 5@210
RFESS: 3x8-10
Close Stance Leg Press: 4x15
Seated Band Abduction 3x30
supersetted with
Band Resisted Glute Bridges: 3x40 seconds
Pallof Press: 3x15
The squats felt easier than ever yesterday; the deadlifts not so much. I was a bit worked up after an irritating encounter with a senseless man working out. Stupidity gets me worked up pretty quick so in all actuality the irritation he caused probably helped me pull a little harder on my deadlifts. I spent extra time on mobility yesterday. My hamstrings were still pretty sore from Sunday (a sign that I'm under-recovering since yesterday was Wednesday) I have bench tomorrow and then deload week next week then back at it until October!
Wednesday, August 21, 2013
Workout Log 8/20/2013
Happy hump day! Here's a summary of yesterday's training.
Warm up
Decline Bench: Work up to a heavy single then 3x3@80%
DB Floor Press: 3x15
Inverted Rows: 3x10
DB Shoulder Press: 3x15
Lateral Raises: 3x12
Pull-ups: 30 total reps
Push-ups: 20 reps
Conditioning: Sprints
Last week I got 135 on decline so the goal this week was 140; however, I missed. I hate missing lifts but I think this goes to show that a deload next week is definitely a great idea. Despite the missed attempt it was still a good session! Today is squats and deadlifts :)
Warm up
Decline Bench: Work up to a heavy single then 3x3@80%
DB Floor Press: 3x15
Inverted Rows: 3x10
DB Shoulder Press: 3x15
Lateral Raises: 3x12
Pull-ups: 30 total reps
Push-ups: 20 reps
Conditioning: Sprints
Last week I got 135 on decline so the goal this week was 140; however, I missed. I hate missing lifts but I think this goes to show that a deload next week is definitely a great idea. Despite the missed attempt it was still a good session! Today is squats and deadlifts :)
Monday, August 19, 2013
Workout Log 8/18/2013
Yesterday was a super fun day! Brandon and I went up to Purdue to train with our good friends Justin and Amanda. B had deadlifts and I had squats and we both hit some PR's! Since I had access to equipment that I don't normally have I did some different things than I normally do.
Squats: Work up to 155: I was supposed to do 155x5 but ended up doing 155x7 for a nice little rep PR!
Low Box Speed Squats: Doubles for I'm not sure how many sets (I got to talking with friends and lost count a little)
RDL: 4x10
GHR: 3x12
Pull-ups: 3x6
This was such a fun session and we had a great time catching up with friends! Brandon hit 500 on deadlifts, which was awesome! After some great training we went out and enjoyed a nice supper. Today is a rest day and tomorrow I'm back at it to try to beat my decline bench from last week.
Squats: Work up to 155: I was supposed to do 155x5 but ended up doing 155x7 for a nice little rep PR!
Low Box Speed Squats: Doubles for I'm not sure how many sets (I got to talking with friends and lost count a little)
RDL: 4x10
GHR: 3x12
Pull-ups: 3x6
This was such a fun session and we had a great time catching up with friends! Brandon hit 500 on deadlifts, which was awesome! After some great training we went out and enjoyed a nice supper. Today is a rest day and tomorrow I'm back at it to try to beat my decline bench from last week.
Saturday, August 17, 2013
Workout Log 8/16/2013
Yesterday brought another great day of benching!
Bench: Work up to 95 lbs then 5x5@95
Incline DB Press: 3x15
Dips: 3x12
Lat Pulldowns: 3x15
Pull-ups: 3x12
I battled a bad headache all day yesterday and wasn't really sure how the workout would go. Benching went really well! I think I could have done 100 and been just fine. After I got done benching I really felt my energy levels nose dive. Overall a good session though!
Bench: Work up to 95 lbs then 5x5@95
Incline DB Press: 3x15
Dips: 3x12
Lat Pulldowns: 3x15
Pull-ups: 3x12
I battled a bad headache all day yesterday and wasn't really sure how the workout would go. Benching went really well! I think I could have done 100 and been just fine. After I got done benching I really felt my energy levels nose dive. Overall a good session though!
Thursday, August 15, 2013
Workout Log 8/14/2013
Yesterday was my favorite workout of the week (because I get to deadlift) Here's what it consisted of:
Squat: work up to 135 then do 5x5@135
Deadlift: work up to 205 then 5@205
Standing Leg Curl: 3x15
Leg Extension: 3x20
Seated Band Abduction: 3x35
supersetted with:
Pushups: 3x12
Conditioning: Hill sprints and sled drags (I have no idea how many)
The squats at 135 felt a lot better than they did last week and the deadlifts were challenging but doable. The sprints about did my in; definitely something I need to work on.
Enjoy the day!!!
Squat: work up to 135 then do 5x5@135
Deadlift: work up to 205 then 5@205
Standing Leg Curl: 3x15
Leg Extension: 3x20
Seated Band Abduction: 3x35
supersetted with:
Pushups: 3x12
Conditioning: Hill sprints and sled drags (I have no idea how many)
The squats at 135 felt a lot better than they did last week and the deadlifts were challenging but doable. The sprints about did my in; definitely something I need to work on.
Enjoy the day!!!
Stop Doing What You Don't Enjoy
Monday: 4 mile run
Tuesday: 7 mile run
Wednesday: 5 mile run (with intervals)
Thursday: 6-8 mile run
Friday: 4 mile run
Saturday: Rest
Sunday: 8-12 mile run (depending on what I'm training for)
From 2008-2011 that was my normal workout routine. The mileage would vary a little bit depending on whether I had a half marathon in the next couple months but that was the basic jist of what I did week in and week out.
Let's back up a little bit. There was once a day when I truly did love to run. I wouldn't say I necessarily looked forward to going but I always looked forward to the feeling I had when I was done; I felt like I had really accomplished something, because hey-there are lots of people who can't even run one mile and I would go out and do 5-10 like it was no problem. Once I started college in January 2008 my mileage greatly increased. I was no longer active in sports like I had been in high school but I needed a way to stay in shape. I really didn't know much about weight lifting at the time so I picked up running basically because I really didn't know what else to do.
I'm the type of person who likes to work towards a specific goal; that's what led me to doing 5K's, which led to 10K's, which led on to half marathons. I really hit my prime with running in early 2011. I was doing a couple half marathons a year with shorter races in between. I was go, go, go all the time and was clearly not giving myself the needed recovery time. My mileage increased to at least 6 a day; usually more.
I'll be honest, I wasn't just running a ton because I wanted to do well in my distance races. In my mind, running burned a lot of calories and the more calories I burned the more weight I would lose. I struggled with image issues a lot when I was younger, from about ages 13-20. While it's not something I like to talk about or share with very many people, it was definitely a struggle for me. From very low calorie diets to over exercising, the problems were clearly there, so in my mind, the more I ran and more calories I burned and I better I would feel about myself, right?
Wrong.
I wasn't losing weight but gaining. I remember one day during my Junior year at Purdue trying to put on my favorite pair of jeans and they wouldn't fasten. "Well, I'm sure the dryer shrunk them." Yeah. Because blaming the dryer was certainly easier than thinking that all my running basically back fired on me. This article http://articles.elitefts.com/training-articles/women-running-into-trouble/ which was featured on elitefts.com awhile back does an excellent job of explaining the effects that steady state cardio has on some people, females especially. Turns out I was severely harming my metabolism and thyroid by doing something that I thought was helping me.
Not only was the weight gain evident, I just all around didn't feel good. All the running was putting far too much stress on my joints. At 21 years old there were days I couldn't get out of bed without hobbling like a little old lady for the first few minutes due to all the pain in my knees and ankles. Unfortunately, at that time in my life I wasn't listening to what my body was telling me. In my mind, I needed to push past the pain and keep going: couldn't slack off for that half marathon coming up! There would be days the pain in my left foot was so intense I could barely walk. After two episodes of my ankle swelling up so big I couldn't put my shoe on, my mom decided it was time to take me to the doctor. Turns out I had been putting way too much stress on myself (surprise, surprise). Due to all the running, I had developed severe tendonitis and was told to cut back the running. For good.
By the time this happened I was tired, burnt out, and just all around sick of running. I didn't like it anymore. I dreaded the thought of running any distance, let alone mile upon mile. So I stopped. I finally realized it wasn't good for me; I didn't like the way I looked or felt. It was time for a new athletic outlet. I tried out swimming and that stopped about as quickly as it started. After that I decided to try a route that wasn't cardio based. With the help of two people closest to me, I started lifting weights and it made all the difference.
Now, two years later, I'm happier, healthier, and more confident than before. I no longer dread going to the gym and having to hop on a treadmill for hours. I look forward to my training sessions and find that it is the highlight of many days. My image issues have improved greatly; I no longer find myself worrying about how many calories I burn or what the number on the scale says. I'm focused on being strong and healthy and I've found that by doing that, the rest will take care of itself.
The point I'm trying to make isn't to tell girls to stop running. Just find what works for you; for some people, that could be running. It wasn't the thing for me so I explored other options until I found a good fit. If you dread your workout, chances are it's not the thing for you. There hasn't been a single day where I dreaded lifting weights. Sure, there are days where I'm not quite as motivated as others, but I never wake up in the morning and groan about having to lift weights like I did with running.
Now, don't think I just completely stopped with the cardio. I do still do cardio, it's just not the long duration, steady state distance running that I was so dedicated to. My cardio now consists of sprints, sled drags, and conditioning drills. It's shorter, more intense, and much more enjoyable.
While running really isn't a part of my life anymore, I still have good memories of the days when I did enjoy it and all I accomplished. It was something I was incredibly dedicated to for quite some time and I'm proud of what I was able to accomplish. But as time passed, it was no longer enjoyable for me, nor was it putting me on the path to achieving my goals.
With life in general, it's important to find things you enjoy doing. Whether it's your workout, your job, whatever it may be, find things that you are happy to do and the rest will fall into place.
Tuesday: 7 mile run
Wednesday: 5 mile run (with intervals)
Thursday: 6-8 mile run
Friday: 4 mile run
Saturday: Rest
Sunday: 8-12 mile run (depending on what I'm training for)
From 2008-2011 that was my normal workout routine. The mileage would vary a little bit depending on whether I had a half marathon in the next couple months but that was the basic jist of what I did week in and week out.
Let's back up a little bit. There was once a day when I truly did love to run. I wouldn't say I necessarily looked forward to going but I always looked forward to the feeling I had when I was done; I felt like I had really accomplished something, because hey-there are lots of people who can't even run one mile and I would go out and do 5-10 like it was no problem. Once I started college in January 2008 my mileage greatly increased. I was no longer active in sports like I had been in high school but I needed a way to stay in shape. I really didn't know much about weight lifting at the time so I picked up running basically because I really didn't know what else to do.
I'm the type of person who likes to work towards a specific goal; that's what led me to doing 5K's, which led to 10K's, which led on to half marathons. I really hit my prime with running in early 2011. I was doing a couple half marathons a year with shorter races in between. I was go, go, go all the time and was clearly not giving myself the needed recovery time. My mileage increased to at least 6 a day; usually more.
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| Completing a race: Summer 2010
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Wrong.
I wasn't losing weight but gaining. I remember one day during my Junior year at Purdue trying to put on my favorite pair of jeans and they wouldn't fasten. "Well, I'm sure the dryer shrunk them." Yeah. Because blaming the dryer was certainly easier than thinking that all my running basically back fired on me. This article http://articles.elitefts.com/training-articles/women-running-into-trouble/ which was featured on elitefts.com awhile back does an excellent job of explaining the effects that steady state cardio has on some people, females especially. Turns out I was severely harming my metabolism and thyroid by doing something that I thought was helping me.
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| Once I stopped worrying about the scale, I was much happier |
Not only was the weight gain evident, I just all around didn't feel good. All the running was putting far too much stress on my joints. At 21 years old there were days I couldn't get out of bed without hobbling like a little old lady for the first few minutes due to all the pain in my knees and ankles. Unfortunately, at that time in my life I wasn't listening to what my body was telling me. In my mind, I needed to push past the pain and keep going: couldn't slack off for that half marathon coming up! There would be days the pain in my left foot was so intense I could barely walk. After two episodes of my ankle swelling up so big I couldn't put my shoe on, my mom decided it was time to take me to the doctor. Turns out I had been putting way too much stress on myself (surprise, surprise). Due to all the running, I had developed severe tendonitis and was told to cut back the running. For good.
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| Right before my first half marathon |
Now, two years later, I'm happier, healthier, and more confident than before. I no longer dread going to the gym and having to hop on a treadmill for hours. I look forward to my training sessions and find that it is the highlight of many days. My image issues have improved greatly; I no longer find myself worrying about how many calories I burn or what the number on the scale says. I'm focused on being strong and healthy and I've found that by doing that, the rest will take care of itself.
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| B and me after a recent weight lifting competition-he's been one of my biggest inspirations. |
The point I'm trying to make isn't to tell girls to stop running. Just find what works for you; for some people, that could be running. It wasn't the thing for me so I explored other options until I found a good fit. If you dread your workout, chances are it's not the thing for you. There hasn't been a single day where I dreaded lifting weights. Sure, there are days where I'm not quite as motivated as others, but I never wake up in the morning and groan about having to lift weights like I did with running.
Now, don't think I just completely stopped with the cardio. I do still do cardio, it's just not the long duration, steady state distance running that I was so dedicated to. My cardio now consists of sprints, sled drags, and conditioning drills. It's shorter, more intense, and much more enjoyable.
While running really isn't a part of my life anymore, I still have good memories of the days when I did enjoy it and all I accomplished. It was something I was incredibly dedicated to for quite some time and I'm proud of what I was able to accomplish. But as time passed, it was no longer enjoyable for me, nor was it putting me on the path to achieving my goals.
With life in general, it's important to find things you enjoy doing. Whether it's your workout, your job, whatever it may be, find things that you are happy to do and the rest will fall into place.
Wednesday, August 14, 2013
Workout Log 8/13/2013
Yesterday brought yet another successful training session. It was upper day and I made the switch from incline bench to decline. Here's how it looked:
Decline Bench: Work up to a heavy single then do 3x3 at 80%
DB Flat Bench: 3x12
Arnold Press: 4x10
Lateral Raise: 4x10
Bicep Curls: 3x12
supersetted with
Skull Crushers: 3x12
Pull-ups: 30 total reps
Abs
For my decline I worked up to 135 and then did 110 for my 3x3. I've been having a ton of energy for my sessions so if it looks like I did a lot, that's why. I'm really pleased with how everything is going training wise. My body weight is dropping and I'm getting stronger; pretty good combination! Today is Wednesday which means one thing: squats and deadlifts today!!!!
Decline Bench: Work up to a heavy single then do 3x3 at 80%
DB Flat Bench: 3x12
Arnold Press: 4x10
Lateral Raise: 4x10
Bicep Curls: 3x12
supersetted with
Skull Crushers: 3x12
Pull-ups: 30 total reps
Abs
For my decline I worked up to 135 and then did 110 for my 3x3. I've been having a ton of energy for my sessions so if it looks like I did a lot, that's why. I'm really pleased with how everything is going training wise. My body weight is dropping and I'm getting stronger; pretty good combination! Today is Wednesday which means one thing: squats and deadlifts today!!!!
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| Go Purdue!!! |
Monday, August 12, 2013
Workout Log 8/11/2013: Lower
Sunday Funday meant another day of legs! I only had an hour to get this session in, which I generally like to have a little more time than that but I got everything in and it was awesome!
Squats: work up to 150 then do 150x5
Front Squats: 3x5
RFESS: 3x10
Good Mornings: 3x12
Close Stance Leg Press: 3x15
Single Leg Hip Thrusts: 3x8
Seated Band Abduction: 3x30
Last week I did 150x5 on squats as well and it felt much easier this week. I added weight to the hip thrusts as well. This was a very challenging session but I feel great today! I have some soreness in my glutes but nothing too crazy.
Quick shout out to Brandon who competed in his first Olympic lifting meet Saturday! He killed it! He snatched 165 pounds and clean and jerked 231 pounds all at 136 pounds body weight! He has great things coming his way in both powerlifting and Oly lifting; so happy for him!
Have a great Monday! Any questions or comments feel free to let me know: joanicorbin@gmail.com
Squats: work up to 150 then do 150x5
Front Squats: 3x5
RFESS: 3x10
Good Mornings: 3x12
Close Stance Leg Press: 3x15
Single Leg Hip Thrusts: 3x8
Seated Band Abduction: 3x30
Last week I did 150x5 on squats as well and it felt much easier this week. I added weight to the hip thrusts as well. This was a very challenging session but I feel great today! I have some soreness in my glutes but nothing too crazy.
Quick shout out to Brandon who competed in his first Olympic lifting meet Saturday! He killed it! He snatched 165 pounds and clean and jerked 231 pounds all at 136 pounds body weight! He has great things coming his way in both powerlifting and Oly lifting; so happy for him!
Have a great Monday! Any questions or comments feel free to let me know: joanicorbin@gmail.com
Workout Log 8/9/2013: Bench
Friday evening was bench day! Here's how the session went:
Bench Press: work up to 95 lbs then do 5x5 at 95 (paused)
DB Shoulder Press: 3x15
Dips: 3x12
Lat Pulldown: 3x12
Skull Crushers: 3x15
Pullups: 30 total reps (finishing out my 100 for the week)
Conditioning: Tabata KB swings
This was a great end to the week! 95 for 5x5 felt very doable, which I feel a couple weeks ago it would not have been so I certainly feel like this program is working very well for me!
Bench Press: work up to 95 lbs then do 5x5 at 95 (paused)
DB Shoulder Press: 3x15
Dips: 3x12
Lat Pulldown: 3x12
Skull Crushers: 3x15
Pullups: 30 total reps (finishing out my 100 for the week)
Conditioning: Tabata KB swings
This was a great end to the week! 95 for 5x5 felt very doable, which I feel a couple weeks ago it would not have been so I certainly feel like this program is working very well for me!
Thursday, August 8, 2013
Workout Log 8/7/2013
Yesterday was leg day! My very favorite. My energy levels have been crazy good this week which has led to some pretty fantastic workouts. Here's how it all went down:
Warm-Up: The usual
Squats: work up to 135 then 5x5@135
Deadlift: work up to 200 then 200x5
Front Foot Elevated Reverse Lunge: 3x10
RDL: 3x12
Leg Extension: 3x20
Cable Side Bends: 2x20
Hanging Leg Raises: 3x15
Conditioning: Rowing intervals
My work schedule has been a bit less hectic this week so I've had more time than normal to devote to my training sessions which I have loved! Today is a rest day, thankfully. I slept awful last night and definitely feel like a day off from lifting is needed. Hopefully tonight I can get some good sleep because my wagon is draggin' today.
Coffee would be fantastic right now.
Wednesday, August 7, 2013
Workout Log 8/7/2013: Incline Bench
Yesterday's session was really great! I was feeling really good and ready to get after it. Usually incline isn't my favorite but today it was awesome. Here's how the workout went:
Warm-up (the usual foam rolling/mobility)
Incline Bench: work up to a heavy single (95 lbs)
Incline Bench: 3x3 @ 85%
Arnold Press: 3x12
Bent Over Row: 3x12
DB Chest Press: 3x12
Lateral Raise: 3x10
Pull-ups: 50 total
Pallof Press: 3x15 supersetted with push-ups 3x10
Cleans: Not sure how many I did, just wanted to practice
Really good session; minus the bruise I ended up with from my cleans (long story but it probably looked like I had never been in a gym before). I was pleased with 95 on incline. It went up fairly easily and I think 100 will be very attainable for next week.
That's all for now! Any questions or comments feel free to get at me: joanicorbin@gmail.com. Make it a super great Wednesday!!
Warm-up (the usual foam rolling/mobility)
Incline Bench: work up to a heavy single (95 lbs)
Incline Bench: 3x3 @ 85%
Arnold Press: 3x12
Bent Over Row: 3x12
DB Chest Press: 3x12
Lateral Raise: 3x10
Pull-ups: 50 total
Pallof Press: 3x15 supersetted with push-ups 3x10
Cleans: Not sure how many I did, just wanted to practice
Really good session; minus the bruise I ended up with from my cleans (long story but it probably looked like I had never been in a gym before). I was pleased with 95 on incline. It went up fairly easily and I think 100 will be very attainable for next week.
That's all for now! Any questions or comments feel free to get at me: joanicorbin@gmail.com. Make it a super great Wednesday!!
Monday, August 5, 2013
Workout Log 8/4/2013: Squats
Happy Monday!
Yesterday I had Sunday Fun Day with some squats/legs. Brandon joined me for the workout and it was fantastic! We stopped by IHop for a pre-workout omelet then hit the weights! Here's what the training session looked like:
Squat: Work up to 150 for a set of 5
RFESS: 4x8 (more weight than I've ever used on these)
Close Stance Leg Press: 3x20
GHR: 4x10
Front Squat: 3x5
Seated Band Abduction: 3x30
Single Leg Glute Bridges: 3x8
KB Complex for Conditioning
This was a great session. I'm happy with how my squat is coming along since we started from square one with it. This week is the second week I've had my new Olympic shoes and I feel like they are really helping out. I'm still focusing a ton on mobility and recovery as I definitely think that has also played a big part in my squat improvement.
Brandon had an article published on lift.net over the weekend on mobility. It's a simple and super smart method. You all should check it out! Here is the link:
http://www.lift.net/2013/08/03/mobility-cubed-how-to-program-your-mobility/
Have a fantastic Monday, everyone!
Yesterday I had Sunday Fun Day with some squats/legs. Brandon joined me for the workout and it was fantastic! We stopped by IHop for a pre-workout omelet then hit the weights! Here's what the training session looked like:
Squat: Work up to 150 for a set of 5
RFESS: 4x8 (more weight than I've ever used on these)
Close Stance Leg Press: 3x20
GHR: 4x10
Front Squat: 3x5
Seated Band Abduction: 3x30
Single Leg Glute Bridges: 3x8
KB Complex for Conditioning
This was a great session. I'm happy with how my squat is coming along since we started from square one with it. This week is the second week I've had my new Olympic shoes and I feel like they are really helping out. I'm still focusing a ton on mobility and recovery as I definitely think that has also played a big part in my squat improvement.
Brandon had an article published on lift.net over the weekend on mobility. It's a simple and super smart method. You all should check it out! Here is the link:
http://www.lift.net/2013/08/03/mobility-cubed-how-to-program-your-mobility/
Have a fantastic Monday, everyone!
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