Barefoot, pyjamas, buttcrack

There are benefits to basement workouts. Like not having to get dressed. And deadlifts in barefeet? Sweet! The weight was too light, but I don't think 115 lbs was ever that easy.

Quick, while Tim's asleep!

5 rounds:

7 db presses (20 lb dbs)
7 deadlifts (115 lbs)
15 incline sit-ups

Heave!

This dude's the only one working around this house lately. Note that he's working on presses, NOT phone curls. 

Okay, actually, Dad's been doing plenty but has also been RIMming around the clock so doesn't have time to post his workouts. As for this kitty-cat, her gym membership expired one week ago. Not renewing. Theoretically, we have enough equipment here to do pretty much what I was doing at the $50/month gym, so...

I have gone out for a few runs with Dumbbell Boy, and hope to keep that up as the weather improves. Not today, though - we're in the midst of winter's last gasping snowfall.

Push, pull, squat, run

Hi. I've gone to the gym a few times and haven't posted. Early mornings are killing me, so to spare the mental anguish, I've designed my workouts based on this template: push, pull, squat (in a circuit), then run sort-of-but-not-too intensely.

For example, yesterday's workout looked like this:

3 rounds:
50 squats (45 lbs)
6 horizontal chins (couldn't really finish the last set)
10 push-ups

1 set: 10 squats (95 lbs), 6 jumping chins, 10 push-ups

Run - 2 kms@ 12 kmph (5 min kms)

Or a few days ago:

10/leg bench step-ups (50 lbs)
10 bench dips
8 close-grip lat pulls (85 lbs)

Tempo run - 3 kms starting at 10 kmph up to 14 kmph and back down again.

Yoga: x2 weekly!

mwaor

squats: 205 x5,5,5
bench: 120 x5,5,5

alas, alack

well, hello there. I've been off injured for a while. I had a torn rotator that I injured the week before Worlds in June. I've felt pain in it until the first week of February when I really seemed to turn the corner for reals. I still have posture issues I need to resolve (years of slouching at a computer have forced my shoulder blades wide and weak, shortening said rotator muscle (teres minor). But now I'm back and doing stuff. I'm especially interested in keeping the shoulders healthy. Years ago I suffered from a torn hip flexor for six months. I would have leapt (if I could - ha!) at the opportunity to trade the rotator cuff injury in for the hip flexor. Anyway, I'm back in Canada since March 3rd and I've already had a workout. Take that.

Here are my workouts from Africa and my first workout back in Canada:
Wed, Feb 9
press: 78 x5,5,7
db row: 35 x10,10,10
inverted rows
run - 10min workset/10min rest *2 @ 7.5km/h (and the rest set at around 5.3km/h)

Sat, Feb 12
press: 89 x5,5,6
db row: 35 x10,10,10
inverted rows
run - 10/10*2 @ 8.0km/h

Mon, Feb 14
press: 94 x5,5,5
chins: 4,2,2,2,1,1,1,0 (13 in 8 sets)
bb row: 94 x5,5,5
run - 10/10*2 @ 8.5km/h

Wed, Feb 16
bench: 110 x5,4,3
chins: 4,2,2,2,1,1,1,1 (14)

Thurs, Feb 17
run - 10/10*3 @ 9.0km/h

Mon, Feb 21
bench: 110 x5,5,5
chins: 4,3,2,2,2,2,1,1 (17)
run - 10/10*2 @ 9.5km/h

Wed, Feb 23
press: 99 x4,4,3
chins: 4,3,3,2,1,1,1,1 (16)
run - 3/3*5 @ 11km/h

Fri, Feb 25
deadlift: 185 x5
cleans: 115 x3,3,3,3,3
db bench: 40 x5,5,9
run - 30min @ 8.0km/h

Mon, Feb 28
bench: 126 x3,2,2
chins: 4,3,3,2,2,2,1,1 (18)
run - 6/6*3 @ 10.5km/h

Fri, Mar 4
squats: 185 x5,5,5
press: 95 x5,5,5

It's great to be home. And it especially great to see how much work you were doing while I was away. Sometimes it depressed me when my shoulder was so sore and I couldn't do the little things let alone the feats of strength you were accomplishing. Overunder, kudos on your recovery, I'm sure you'll be rocking it on the field pain-free in no time. H - stop working the chins so I can catch up.

Meanwhile

I have worked out at least a couple of times since last post. There was a week away due to single-parenting.

The latest I can remember  (yesterday) involved a circuit:

5 rounds in under 20 minutes:
Squats - 115 lb x 8 (reduced to 105 for sets 4&5)
SDHP - 45 lb kb x 10
push-ups - 10

Followed by a 16 min/3 km tempo run (starting at 8 kmph, peaking at 14 kmph and back down again.)

Clearly it had been too long since lifting the weights, because my whole body is sore today.

Lately, I'm still loving the yoga. Yin. Twice a week as long as hubby isn't away.