Tracey's Program

[Tracey Downing]

5 years, 22 days since my last (and greatest) true athletic endeavor - serious illness and 2 kids between then and now. Getting started is the hardest part for me, as it has been for many of my clients in the past. I have started and stopped a few times in the time that has passed always battling what I used to be able to do with what I can do today (sub 8 min miles for 10K then to 10 min miles for 2 miles today) rather than focusing on what's truly important . . .that I'm doing something today that I wasn't doing yesterday.

A funny thing happens in the transition to motherhood, well there are many things but only one applies just now, the list of things you don't get to on any given day gets much longer. Somewhere along the way in the 3 years since my first was born, exercise got added to that list, along with, at times, eating and hydrating. No longer were they things that I needed for survival but more one more thing to feel guilty about at the end of my day, always with the thought that tomorrow is a new day and I'll try to do better.

Well, it's finally tomorrow. My nature is to try to do it all at once so I'm going to document my baby steps in hopes that they are the necessary steps to getting me back to 'fighting' strength. I ate breakfast today (check); I had a mid-morning snack (check); I lifted weights . . .I'll report back after I'm done. Wish me luck.

[Tracey Downing]

10 min run = 1.02 mi

BW Sq 5 lbs 2x10
Back Sq (55lbs) 5x5
Push ups (pin 6) 4x8
RDL (45lbs) 4x8

100 m row
10 sit ups

2 rounds

Notes: hamstrings and gluts currently non-existent. Will know they are there tomorrow. Otherwise, workout was very manageable. Thanks for the encouragement out there.

[Gabe Rinaldi]

Great job getting back to it!

[John Nguyen]

"Like the good ol' days, Tracey." :)

It's exciting to see you working out!

(Advil.)

[Herm Blancaflor]

Thanks for the encouragement out there.I always love seeing you out there on the gym floor with us. I'm all about the encouragement! :)

[Jen Pleimann]

Day 1...check...you did it!!!

Can't wait to see you out there again, and again, and again:D

[Matt Brockhaus]

Although I haven't been around long enough to have seen you workout at FiT before, welcome back.

[Tracey Downing]

Yesterday . . .SORE. Wasn't kidding abut my non-existent hamstrings and they were pissed to be put back to work! Recovery Day - 10 minutes of chasing my 3 year old on his 2 wheeled bike wearing my 20 lb one year old in a backpack then a more leisurely but still brisk 15 min walk home.

Today . . . 1000m row to see if I could get my hips to flex more than 15 degrees and knees past 30:) Mission accomplished. Day's workout:
Warm-up: 3 rounds
jump rope x 50
pull-ups x6 (#13)
back extensions x12

Workout:
OH Squats 7kg 4x8
Deadlifts 40kg 4x6
BB Push Press 15kg 5x5
straight legged sit-ups 2x20

Ate breakfast, had some water (still need more), working on incorporating lunch, made dinner so it'll be ready when I get home from work. Getting back on track.

[Tracey Downing]

Friday only had a few minutes to spare - ran 15 mins. Would most likely have blown it off for not having enough time but 15 mins is better than none so did a short jog.

Sunday, 1 hr walk/hike with emma on my back and jake in and out of the stroller (mostly in on the uphills:))

Lifting later today. Will post workout once complete.

[John Nguyen]

I like that you're not rushing the weights but rather striving for consistency. Good stuff!

[Tracey Downing]

my lack of posting has not been due to lack of working out, just poor record keeping habits. I came to a conclusion during today's workout as I finished 1K on the rower. I briefly rowed crew in college and RACED for 2K . . .I have a much fonder appreciation for my former self than I gave myself credit for when I was my former self. I've always thought about how hard/intimidating it would be for a new client, new to exercise, new to the gym . . . I can't speak from that perspective as I don't remember the first time I set foot in a gym, but speaking from my perspective and having worked with numerous newbies in my career, I think it's actually much harder to get back to fitness than to seek it for the first time. In that spirit, I'm trying to be super encouraging in my little brain and notice the improvements rather than the decline. so, today I did the same workout I did on my first day.

1K Row
BW Sq. 2.5kg 2x10
Back Squats 25kg 5x5
Push ups (pin 4 for 1 pin 5 for 3) 4x8
Good Mornings 50 lbs 4x8
Row 100m
straight leg sit ups 2x10

2 Rounds

weights were similar to last time but 2 rounds rather than 1 and far less uncomfortable - in other words, I should be able to walk tomorrow:)

[Tracey Downing]

i love finishing a workout that I talked myself in and out of . . .ie. I'll just go to the halfway mark and call it a day . . .at half way mark, I can do one more . . .now there's only xxx till i finish - come to think of it, this was how I broke down every endurance event I've ever done.

Anyway, I did Frank's namesake workout today, kind of. If only I could read. here's the workout:
"Frank"

500m Row
25x (Bw Sqts, Push-ups, Sl Sit-ups, Pull-ups)
400m Row
20x (Bw Sqts, Push-ups, Sl Sit-ups, Pull-ups)
300m Row
15x (Bw Sqts, Push-ups, Sl Sit-ups, Pull-ups)
200m Row
10x (Bw Sqts, Push-ups, Sl Sit-ups, Pull-ups)
100m Row
5x (Bw Sqts, Push-ups, Sl Sit-ups, Pull-ups)

except, I did 25x Bk squats with 45# bar and left out the sl sit ups - oops. next i did 20x bk squats with 45# bar and subbed bl sit ups for sl sit ups. Last 3 rounds I did as written. Heart rate still hasn't recovered but i'm psyched i did it.

[Tracey Downing]

500m row

WU
3x10 box jumps (12")
12kg med ball 3x10 of each: slams, side toss, chest pass, OH toss

WOD:
3x12 walking lunges (1st with 15lb dumbbells, 2 and 3 with no weight)
4x10 DB RDL (25 lb dumbbells)
4x10 DB Chest (15lb dumbbells)
100 sit ups

Was probably meant to be done for time but haven't gotten there yet. Soon.

[kim_carlson]

Was nice to meet you at FGB4 this weekend.

It's interesting to me to follow another person's workouts and to see that we all basically have the same challenges.

I am someone that did not come from a fitness background so I remember "day one". It was 3 years ago on 10/8 I believe! It's been a crazy journey since and unbelieveable changes (70lbs). I think in honor of that anniversary, I will follow your lead and do that day one workout. Followed by a "day 1095" workout, I train with CeCe and I don't think she would have it any other way!

:)