To Summer-ize

Thinking (nervously) ever more about the summer frisbee...

Last week, making progress on the leg /knee. Upped single leg presses to 90 lbs x 15 x 3 sets. Split squats with a step up to 50 lbs x 15 x 3 sets. Ran ~4 k on the treadmill in 20 minutes (A first good run, with some knee issues but not horrible). Managed 10 x 10 x 10 knees to elbows.

Best part about last week was a 42:58 10k ROWING. Felt great!

In Milwaukee this week on training. The Radisson "gym", and I only use "quotes" because I "have" to, will not lend itself well to much weight training. Will report on what I am able to manage.

Nada, Niente

Until Saturday. Here at the ever expanding home gym.

3 rounds of 15 x 135 lbs squats, 20 push ups, 30 sit ups

3 rounds of 30 lb split squats (each leg) w/ front leg on a step.

3 rounds of 20 x 25lbs elevated hip raises

5x5x5x5x5 35lb dumbell presses (seated).

Fast, heavy, stretch

That was my Friday, Saturday, and Sunday.

Friday

5 rounds:
Run 400m (14 kmph/4:16 min km)
12 thrusters (45 lb)

V-sit ball toss with 4 kg ball - 3 x 40.

(Note to self - do heavier thrusters next time.)

Saturday

Squats - 145 x 5, 5, 5, 5, 5
Good mornings - 62 x 10, 10, 10, 10
Bent-over rows - 35 lb db, 7, 7, 6 per arm
Bench hops - 4 x 30
(Hands on the bench, hop from side to side over the bench with feet together.)
Russion twist + hip raises on the ball (5 kg ball)

Sunday

90 minutes of Yin yoga. Aaaaah.

Instead of sleeping in

Up late the night before... at YOGA CLASS.

Four rounds of:

20 Turkish get-ups (8 lb db)
10 20" box jumps
20 walking lunges, first 10 overhead (12 lb bar)

20:25 min.

Probably should've done sets of 20 box jumps. But then I may have fallen over during the lunges.

Finished with a bit of knees-to-elbows practice (2 sets of 5; still getting my knees to about my shoulders); some one-legged bosu balancing practice.

Then, off to swimming with Tim, which enabled me to practice an exercise I call the "Car-less Mom Walk". Similar to the Farmer's Walk, but with this one you've got a 30 lb kid strapped to your back while you pull a 20 lb carseat in a sled 1000 m. It's a single set, unless you interject a squat here and there (to put the carseat back onto the sled). If you're lucky, you get to do the "pull the kid in the wagon three times around the block" finisher.

Handy

No, its not because I am lonely. That's what 40 minutes of rowing gets you. As well as 9.125 theoretical kilometers. This 'endurance' rowing business is OK. Ass numbing as much as it is mind numbing, but ok. After this nether-naval feat I did 4 rounds of 5 x 155 Bench press, 15 sit ups, 15 back extensions.

Yesterday was a physio related workout. Ten minutes on the bike (just hard pedalling) then 135 lb squats, 15 x 15 x 15 supersetted with 10,10,8 knees to elbows. After this was a ginger hamstring curl of 3 x 15 x50lbs.

Squats and garudasana

Saturday: Heavy squats.
Sunday: non-Yin yoga.

The breakdown:

Squats - 135 x 5, 5, 5, 5, 5
Chin-ups - 2, 1, 1, 1, 1
Presses - 52 x 5, 5, 2+3 pp
SumoDeadliftHighPulls - 52 x 10, 7, 8
Run - 600m, 400m, 400m (30 sec rest between) @ 13.5 kmph.
(Was aiming for a mile, but lungs and legs were inexplicably leaden.)

Yoga - HOT. First time doing active (ie: non-yin) hot yoga. Oh my god the sweat. And, the class was hard too. But I managed to hold an eagle-ish pose (among others) for the expected amount of time.

My legs were more jellied from the yoga than the squats, but maybe it was the accumulation...

Home Run

First run in months! Outside, ~3.5 k in 21 minutes. Knee felt OK-ish, but definitely not 100%.

Then 3 sets of 15 x 135 lb squats, 10 pull ups, 20 situps.
3 sets of 15 split squats on a step (each leg) and 15 hammy ball curls.

_, _, _ Your Boat

Yesterday I did a 40 minute row. 8.78 km after 40 minutes, then another 2 minutes to complete 9K. Then bossu ball balance and a good stretch.

Wednesday: 15 minutes on the Bike, 5.58 miles. Then leg press, 3 sets of 15 at 190, adductors, 3 sets of 15 at 160 and abductors, 3 sets of 15 at 160. The pull ups and sit ups super-setted: 14/30, 8,/30, 7 /30.
Hammy curls next: 50lbs x 15 x 3 sets. Wall squats, 2 sets of 15 with 60 lbs. Called it quits early.

Gym lingo

Apparently, Tim thinks the gym is “chin”; every time Dad told him I was at the GYM, he nodded and grabbed his CHIN.

Posterior (power) chain

After I shoveled the driveway last night, Overunder suggested a deadlift workout for this morning. Risking a back blowout, I gave it a whirl:

5 rounds:
21, 18, 15, 12, 9 deadlifts (95 lbs)
Run 400m (13.5/14 kmph)
(Took about 16-17 minutes)

Bench dips - 3 sets of 10
Hip raises - 35 lbs; 3 sets of 10

My back held out. Didn't even twinge. It strong like bull.

Monday, Rock Star Style

I am not really a RS, just a dad.

On the physio weight regime (all glossy white machines with images of anatomically correct men in the prescribed positions -the same people that make airline safety cards do these illustrations, they must):

3k row, 12:42
155 BP x 5 x 5 x 5, supersetted with knees to elbows x 10,8,7

3 sets each of 15 reps:
170lb leg press
145lb adductor
145lb abductor
Need to up all ove above.

3 sets each of 15 reps:
10kg overhead split squat/leg
40 calf raises with 25 lb plate.

Rabbits!

My husband is a rock star. At least a couple of mornings a week, he takes on all the kid duties in addition to trying to get himself ready for work (breakfasts, lunches, showers, diaper changes, general entertainment), so I can get to the gym. It gives me the motivation to try to overcome the pre-caffeine fatigue and work hard to make it worth everyone's effort.

Today, I went for the higher reps and lighter weight.

Split squats - 32 lb x 10/leg x 4 sets
KB swings - 25 lb x 20 x 4 sets

Hammie curls on the ball - 15 + 5 hip raises x 3 sets
Vertical ball tosses* - 8 kg ball x 15 x 3 sets

The Mile - 7:08 min (13.5 mph steady)

* Like wall balls, but only with a half-squat, and throwing the ball straight up rather than against a wall.

Yoga tonight! I am now addicted to yoga. Yay!