Yin and Yang

Well, actually, I yanged yesterday; today was the yin: 90 minutes of hot Yin yoga. Awesome. Going again on Tuesday.

Yesterday, I hit the gym while Overunder did swimming lessons with the Little Guy.

1000 m row (my new warm-up regime)

Squats - 125 x 5 sets of 5
(superset with single-leg BW calf raises - 10/leg x 4 sets)

Deadlifts - 95 x 8; 115 x 5 sets of 5
(superset with) Dips - 3, 2, 2, 2, 1

One-legged balancing on bosu ball - transferring an 8 lb db from hand to hand, and bouncing! (2 x each leg)

The Mile - 7:30 min. Had a fair amount of gas left in the tank.

The weight is over

First day of physio prescribed weights.

12 minutes of stairmaster, 78 floors. Then 3 x 15 reps each of:
Leg press 130, 150, 170
Adductors 145 lbs
Abductors 145 lbs
Supersetted all of above.

Then:
25 lb DB's wall squats (with a ball)
10kg overhead split squats, each leg

Finally:
Bridge ball tucks (hammy ball)

Rushed back to work.

Slow Squats

Warmed up with 12:00 of rowing (2.7km). Nice to get back to it.
Then 3 rounds of:
10 slow squats (4 sec down, 4 sec rest, 4 seconds up) with 45 lbs. These make your head spin.
15 10kg overhead split lunges (standing) each leg.
5 kg left legged calf raises on a step.

After, 3 rounds of:
10 2kg ball passes one legged on a Bossu ball (each leg)
40 seconds plank.

Tomorrow I discuss a "weight training" program with my physio. It will be conservative.

Evening at the gym, thank god

What with this no-sleep bender we're on (how did we survive those 13 months of no sleep? We're so spoiled now...), it was a relief to get a chance to hit the gym in the evening, rather than early in the morning. The 7:30 pm crowd in the weight room is much different from the 7:30 am one: the hardcores seem to be morning people.

Anyway. The fatigue was mostly noticeable during the run portion of the workout, when the second 400 m kicked my ass.

Warm-up- 1000 m row
Hang clean and press - 52 x 8; 62 x 6, 5, 5
Squats - 115 x 6, 5, 5, 5, 5; 95 x 12
Chins - 1, 1, 1, 1 (superset with the squats)
Run - 2 x 400 m @14 kmph (200 m rest); 800 m @12 kmph

Here's hoping for less snot and more sleep tonight!

Forgot Today

On the Bike, 8.97 miles in 25 minutes. HR peaked at 174.

Then Bench press, 5x5x5x5x4 at 155lbs supersetted with knees to elbows to fatigue (10, 10, 8, 5, 5). I don't know if this was a good idea.

Finshed with 3 x 15 on the hammy rehab ball.

A real bender

A no sleep bender. We are dying.



Friday: 10 minutes of STAREmaster OO . Thats good stuff at 104 steps per minute.



Then 3 x 10 pull ups, 20 presses with 45 lb bar.



Then 5 x 15 squats, right and left split squats.



Then 3 x 15 bridge ball tucks for hammy rehab. Here is an image of hammy rehab:

Huff, Puff

On the Bike to Nowhere, 8.29 mystery units in 25 minutes (HR up to 171). Then 3 x: 10 dips, all the way down, all the way up, 1 legged bossu ball balance passing a weight 10 times each leg.

More, more, more

Getting back into the swing of things, at last. Overunder even planned to be late to a meeting this AM so I could get to the gym.

No running today.

Rowing: 1000 m in 5 min (warm-up pace!)

Squats: 115 x 5, 5, 5, 5, 5 (I'll be back to the big plates in no time.)
Chin-ups: 1, 1, 1, 1, 1 (superset these with the squats)
25 lb kettlebell swings: 5 sets of 20

And, another set of bosu ball stands.

Giving it a little more...

I tried to inject some intensity today, though I didn't time it or anything...

5 rounds:
Run 400 m @ 14 kmph (1:40ish total)
10 thrusters, 45 lb

Then:
Bench dips - 10, 10, 10, 8
Bent-over rows - 35 lbs x 8, 7, 6, 6/arm
Split squats - 30 lbs x 8, 8, 8/leg (10 sec break between sets)

Finale: Practice standing one-legged on the bosu ball. About a minute per leg x 2.

Tonight: YOGA!

Too Badda

Quick one today:

Tabata pull ups, squats, push ups, sit ups. Totals were 35, 148, 57 and 82. In and out in 35 minutes!

Late to post

Had two more trips to the gym last week, more cycling, more stairs, more body weight lunges, squats, calf raises, hammy curls.

Today, 15 minutes on the bike: 5.28 mystery units of distance, HR was 165+. Then 10 minutes on the staremaster, level 11, 59 stories climbed. Then BP, 145 x 5,5,5,5,5 with 15 x each squat, left lunge, right lunge, hammy curl in between.

Playing around

I think about what I'm going to do at the gym either late the night before a planned visit, or in the morning on my way out the door. Trouble is, I'm pretty much braindead at both of these times. So this week I've been relying on Overunder to design my workouts for me. I write down whatever he says, put the scrap of paper in my pocket, and off I go.

Today was:
Bench press: 70 lb x 5, 5, 5, 5, 5, superset with
Bench hops - 30, 30, 30 (hands on bench, two-footed hop over the bench from side to side)

"Knees-to-elbows" (best effort - I can get about as far as my elbows with a little controlled kipping) - 5 sets of 5; superset with
Squats - 95 lb x 4 sets of 5

Power cleans - just playing around with a 50 lb barbell. I did about 15 or so, fast and slow, just getting the feel of the movement.

Running - Two sets of: jog 200m/run 800m (at 13 kmph). I'll add a third set next week.

Time...moving...slowly

When will this weight free reign of boringness be over?

Last Thursday: More bike, more staremaster, 5 x 15 of push ups, squats, ball bridge-tucks, sit-ups.

Today: 24 minutes on the bike: 8 miles. HR was 160+ for about 20. Then 5 rounds of 4 strict pull ups, 4 strict dips, 10 calf raises, one legged (guess which leg? Kate Moss, or Kate Moss's brother?)

Yoga may change my life.

I just got back from a hot yin yoga class. I don't think one should be allowed to drive after yoga. (Not this kind of yoga, anyway.) Zen, I guess, is the word to describe my state right now. (Helps that the first thing I did upon arriving home was drink a glass of wine.)

After years of thinking I should probably get on the yoga bandwagon, and months of postponing an actual promise to myself, I finally went to a yoga class. It was a slow-stretchy kind of thing, where we avoided using muscles and focused on just stretching, holding each pose for five (5!) minutes. It was hard. It was awesome.

I signed up a first month of unlimited classes, so I must go at least four more times...Just enough to develop a habit, methinks. But I'm pretty excited about the possibilities of this yoga thing, and the biggest barrier -- jumping into a completely unfamiliar scenario -- has been breached. I'm good to go.

I will touch my toes! I will! I will!

Putting the resolutions into practice

So it seems that the past couple months have been the winter of our collective inertia. (Unless Daddy-o is over there secretly hefting the concrete-bucketbells. And I cannot speak to Josey's yoga shenanigans.)

Well, I finally hauled myself back to Le Gymnase this morning. Not as painful as I expected (the getting dressed and getting into the freezing car before coffee and sunrise, I mean). The workout was okay too... Took it a easy in the hopes that I will still be able to move tomorrow. I'll try a few more times this week (including some yoga, if all goes according to plan), and maybe take some new baselines early next week.

For today:

Chin-ups - 3
Jumping chin-ups - 3, 3, 3, 3
Squats - 95 lbs, 5 sets of 6
Presses - 42 lbs, 5 sets of 5
RDLS - 62 lbs, 3 sets of 12
Running: 2 x jog 200m + run 800m (10 minutes. ie: 800 m @ 13 kmph)

Then home for back-to-back lattés.

New Years Revoloution

On the bike at the gym today, 27 minutes 17+ of which were with a heart rate of 165 or more, 2 minutes at 175. Then 5 minutes of STAIRMASTER (which actually makes you STARE). This is all Physio prescribed stuff.

Then 5 sets of 5 reps of 135 bench press. Will up to 145.