2012 fitness at-a-glance

As I look back on the year of 2012, I rejoice with such gladness. I know that sounds so cliché, however while tweaking my workout schedule for January 2013, I realized I wanted to push myself a little for January. I have noticed that my recovery has sped up tremendously from day to day. I do believe that somewhat has to do with my change of sleep arrangements. With that said, I would like to share some of the results on this last day of the year 2012.

When 2012 began, I was pretty much only doing three sets in the gym (10, 12, 15). I was only running about 4-5 times a month. By the years end my sets increased from three to four (8, 10, 12, 15), and I went from training for 10Ks to actually running them. I completed two, one in the summer and one in the fall, both in Detroit. In December 2012, worked out more days in the month than ever before, this included more runs.  I went from averaging 5 – 7 miles per week to 12 – 15. Wow! Just Wow!

Another huge growth for me which is quite consistent with the leg strength (incurred from lunges, squats, step ups, and stretching my long runs from 5.5 to 8 miles) was my increased time in the static wall squat. I went from 2 minutes to 4.5, in three sets to four. Another amazing growth for me was pushing myself to run in better than comfortable weather conditions.

I thank God so much for crowning me with wisdom. I hope that my journey continues to bless and inspire others to reach their own goals.

           Jan/February 2012/3 sets                   Nov/December 2012/4 sets

DB Bench Press max. 50 lbs.	DB Bench Press max. 60 lbs.
One-Arm DB row max. 25 lbs.	One-Arm DB row max. 35 lbs.
Seated row max. 90 lbs.	Seated row max. 100 lbs.
Back Ext. max. 165 lbs.	Back Ext. max. 185 lbs.
DB Curl max. 20 lbs.	DB Curl max. 25 lbs.
Leg Press max. 130 lbs.	Leg Press max. 170 lbs.
Leg Curl max. 100 lbs.	Leg Curl max. 105 lbs.
Hip Adductor/Abduct. max. 230 lbs.	Hip Adductor/Abduct. max. 250 lbs.
Static Wall Squat max. 2 minutes.	Static Wall Squat max. 4.5 minutes.

Here's to a strong start and an even stronger finish for 2013!

January is almost complete...

Two days ago I worked fiercely on the new workout schedule for February '12. If you include today's run, that will be a total of 16 workout days this month. If I log more than 14, that's good! I consider that to be a successful journey. Well, the journey is far from over. To shake things up a bit, I ditched today's scheduled workout and exchanged it for a long run. Now the long run is typical of an upper body workout day, however on February 2, I have scheduled an arm day. I could do both days of upper arm.

The problem is that I have really shaken up the Feb schedule which will separate the long run from the upper body workout days. Essentially I am on a two day on, one day off schedule. This will give me 5 workout days in a seven day stretch. March will be 3 on, 1 off. And April is expected to be 4 on 2 off. At least that is the plan.

I have noticed significant changes in my measurements. I have not played to the scale as of late. I don't plan to. I have used my clothes. Almost two years ago, I was sporting XL sweat pants, down to a L. I am officially now between a small and a medium. I take the medium for its length. But after a few minutes on, they are baggy. I think its a comfy baggy.

For the record, I am a medium pants, officially a size 8-10 comfortably. How's that for a workout girl? Cardio training is still an essential part of my program. January's workouts commenced with a mile on a cardio machine (not treadmill) and then after the workouts, it was 3 miles HIIT on the cycle (on leg days) and 4-6 mile runs on the upper body days.

February:

Day 1: 5-10 Cardio UPPER 10-15 Cardio, stretch
Day 2: 5-10 Cardio LOWER/ABS 10-15 Cardio, stretch
Day 3: OFF
Day 4: LONG RUN/ABS
Day 5: 5-10 Cardio UPPER 10-15 Cardio, stretch
Day 6: 5-10 Cardio LOWER/ABS 10-15 Cardio, stretch
Day 7: OFF