Midweek roundup

Weekend: shoveling, 3x10 incline push-ups (yes, that is 70 fewer than Overunder's tally), frisbee.

I was so tired at frisbee after wine club on Saturday night that for most points I found myself running in the wrong direction, or playing D when I should've been cutting. And that was with a relatively reasonable 2 am pillow time and NO hangover!

Monday:

5 min warm-up row

5 rounds:
6 deadlifts - 115 lbs
5 push-ups (hands on the deadlift bar with 35 lb plates)
15 russian twists - 15 lb dumbbell

5 min cool-down row

Lots of climbing on the ropes at the playground to keep warm, with lots some cheater chin-ups (see chin-up progression #3). I figure if I do 3x3 of these regularly as I gain weight, I'll eventually be pulling an extra 40 pounds, and will kill real chin-ups come next October.

Tuesday

5 rounds:
2:10 min hard row
12 thrusters - 45 lbs
(19:20 min)

Then:
3 x 30 v-sit ball toss (3 kg ball)
3 x 7 inverted rows

No extras. Three days straight of "vigorous" movement knocks me out. Yay two days of rest before Friday's squats.

Fresh air and applecheeks, mostly

I finally had a chance to get some outdoors stuff in. On Sunday, I took Tim in the stroller for a great skate on the canal. About 40 minutes of solid skating, with a small poutine break. (Hey, we shared one, and Tim was the boss of the fries.) A little while later, frisbee game.

Monday was gorgeous, so I hiked Tim both ways to school, and went for a 30 minute (easy) run around the neighbourhood. The footing is pretty treacherous, so there's no speediness. Also, it's been about two months since I've jogged - I'd nearly forgotten how! My skin got all itchy from the aerobic bloodflow.

Today, my outdoor adventure was frustratingly shut down by rough conditions on the canal. I drove all the way out, put on my skates, tiptoed to the middle of the canal, then tiptoed back, removed my skates and grumbled all the way home. There was no way I was risking my life on that crap.

So, I rallied, and after wasting so much time travelling, I squeezed the following into my remaining free time:

10 minute moderate row (2+ km)

3 rounds of:
10 deadlifts (115 lbs)
5 push-ups (hands on the barbell, which was on the floor with 35 lb plates).

No warm-up, no stretching.

Neglect

Last week was mostly given over to getting stuff, like computer fixed, wine club prep, etc. Fit in a few things: frisbee, a plyo workout, and a few hikes to school with Tim on my back.

Back in action today:

Warm-up: school hike, rowing, light barbell lifts

deadlifts: 3 sets of 10 @ 115 lbs
pushups: 3 sets of 8 (shins in the ball)
bulgarian split squats: 15/leg x 2
v-sit ball tosses: 40 x 2 (3 kg ball)

Good news: My hubby brought home a new iPod, so I can get back to rowing. Also, am dying for a good run; just need the weather to cooperate.

Happy heavier

So hard to fit these in during holiday time! Yesterday I started another plyo workout in the afternoon, but ended up getting interrupted a few times, lost my momentum, and gave up 2/3 of the way through. It was enough to make me sore today though.

Today, I planned another shortie.

Five alternating sets each of:

5 deadlifts - 145#
5 push-ups - slightly elevated (used The Blocks to neutralize my wrist position).

Big plates

At naptime today:

(Barbell warm-up)

Deadlifts - 135 lbs - 5 sets of 5 (folded laundry between sets)

Five push-ups.

It's really hard to work out at naptime. Besides the fact that it's after lunch, I also lie down with Tim until he's asleep, which is really freakin' cozy. I almost always doze off with him and have to force myself to get up to carry on with the activities I need to do without the toddler around.

flop and a failure

press: 115x5,5,6
snatch: 105xcomplete abject failure. not sure if this was from my chin up orgy yesterday or there is a more fundamental issue going on (like being old and not recovering from monday)
deadlift: 260x6
curls: 80x8,8,9

"are you her father?"

yup. direct question. poor daddy-o.

on saturday am, quickly before the music started I did;

deadlifts: 75x5, 100x6
presses, 57.5 x5,5,7
rows: 50x 5, 70x6 no gas for more
back extensions: x10x10x10
knees to elbowz: x10x10

folked out the rest of the weekend. happily.

western skies

are incredible. daddy-o is quickly growing tired of me stopping between sets to gawk and say 'holy wow, look!'

deadlifts: 85 x5, 95 x10
presses: 55 x5,5,8
bent-over rows: 30 x10, 50 x5, 60 x5, 70 x 6 (even rows heavier than squats! wtf!?)

finisher: 2 min turkish get-ups 5lb (1 min per arm) rx13, lx10

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

Before the cottage

Doing a little catch up posting. Manage to sneak out to the gym before heading to my Dad's cottage. It had been weeks since I'd done weights, so I was pleased to find I'm still strong. :-)

Squats:
95 x 8
115 x 6
135 x 5
145 x 3
Superset with chin-ups:
4, 3, 3

Deadlifts:
145 x 5, 5, 5

Presses:
55 x 6
62 x 4 + a pp, 1 + 3 pp

Dips:
2, 2, 2
Superset with inclined sit-ups (three sets of 12)

Push-ups: 2 x 8

Two for the price of one

On the weekend, we took a rare opportunity to hit the gym together, and used the time to work on a few things, trade advice and encouragement, etc.

Here's what we did:

Ms. Hedda

Overhead squats - with a practically weightless bar... I can only get down a few inches due to my lack of shoulder mobility. Must work on this regularly.

Front squats - about 10 with 45 lb bar, worked on form

Back squats - 135 x 5; 145 x 5, 5; 95 x 20, 20 (yep, lots 'o finishers!)*

Deadlifts - 145 x 5*

Chin-ups - 3

Dips - 3, 2, 1 (Just to prove to OU that I could really do them!)

* I upped the weight! Big plate PLUS a little plate. :-)

Overunder

Um... It's been a few days, and I don't remember the details. It was something like:

Overhead squats with (at least) the bar

Front squats with more than that

Back squats - 5 x 225 lb (hurt his knee); sets of 145 lb back squats, possibly sets of 20?

"Muscle-ups" (4 pull-ups + 4 dips) x 6?

Geeking out

I am a geek: I changed my shoes between the weightlifting and running portions of my workout today. All I need is a big-ass calf tat and the transformation will be complete. Le sigh.

Deadlifts - 135 x 6, 6, 6, 6 (yes, time to move up)
Bench press - 80 x 6, 6, 5; 65 x 10
Romanian deadlifts - 95 x 8, 8, 8
Sumo deadlift high-pulls - 52 x 8, 8, 8
Run - 800 m x 2 (90 sec rest)
V-sit ball touches - 30, 30, 30
Push-ups - 5, 5; from the knees, 15
Plank - 40 count (this was a cop-out, instead of more push-ups)

When I got to the gym at ten-thirty this morning, I'd already been up for going on five hours. And this is becoming a "normal" schedule. For better or worse, I may yet become a morning person.

Grrr! Arrgh!

Heavy and hard on the hands.

Squats: 135 x 5, 5, 5
Hang cleans: 75 x 5, 70 x 6, 65 x 6 (adjusting for form)
Deadlifts: 135 x 5, 5, 5 (yah big plates!)
Chin-ups: 2, 2 (and that was it for my grip)
Dips (offset by either 15 or 45 lb, but 10 lbs less than last time): 5, 4, 3
Incline sit-ups: 20, 20, 15

Flat-footed

I decided to try lifting weights in sneakers rather than runners today. I liked it. Looking forward to trying the big squats in my faux-Chucks.

Deadlifts: 115 x 7, 8, 8
Presses: 62 lb x 3 + 2 pp, 1 + 4 pp, 1 + 4 pp; 52 lb x 5
Squats: 115 x 5, 5, 5 (went light b/c back felt fatigued from the previous efforts)
Eccentric pull-ups: regular grip x 4; neutral grip x 4
Good mornings: 62 x 8, 8, 8
V-sit ball tosses: 40, 40
Side plank: 30 count each side x 2

D'lifts

Finally returned to the deadlift after months, possibly years of separation. Also, some TGUs for good measure:

Deadlifts - 95 x 8; 105 x 7, 7, 7 (ready for 35 lb plates, which will give me a few extra inches of height at the bottom. Phewf.)

Bench press - 75 x 8, 7, 7 (need a spotter!)

3 rounds:
6/arm TGUs (8 lb dbs)
12 box jumps (16")