Cleans!

Finally, a workout! Life has been interfering with my workout time. Luckily, CeLilly have helped out so I haven't  had to miss a frisbee game yet. Really having fun with the 4x4 -- even better when Emma joins in, like last night!

Today:

5 min moderate-hard row

Supersets
squats - 115 lb x 5; 105 lb x 6, 6
presses (one arm db) - 25 lb x  6, 5, 6 (per arm)

cleans - 65 lb x 6, 6, 6
bent-over rows - 30 lb x 7, 7, 7 (per arm)

plank (hands on the med ball) - 45 sec x 2
v-sit twists - 40, 30 (touching the 3 kg med ball to the ground from side to side)

5 min moderate row.

(I haven't done cleans in, like years. The weight was moderate enough that I wasn't in too much danger if my form was dramatically awry. It was enough to make my legs really burn though - what a fantastic exercise!)

It had warmed up outside a bit by then, so I backpacked Tim from school, stopping at the park to play for awhile. I wasn't quite dressed for it, so I stayed warm by doing some push-uppy and pull-uppy things while he played.

weekend in banffff

no hiking, no mountain biking, strolling at the most. it was glorious. there was brisk mountain air and snow. josey's sister and brother-in-law were here. they were very big fans of the mountains.

today, i did
snatch: 107.5x3x3
clean: 147.5x2,3,3
push press: 140x3,3,3,3,3
curls: 82.5x8,8,8

<some time later>

4 rounds of bike ridin' (10min) & dumb bell sit-ups (10# db's x13) & back extensions (13) & v sit rotations (12#x26)

fall

snatch: 105x3,3,3
clean: 145x3,3,3

bench later with a reset to 142.5. and that try to improve my grip thing w/ 225 lbs.

Crushed

I went into the gym today with heavy weight in mind. Before I even got started, a little piece of me was crushed:

Yes, it's a highly textured blood blister. You can't see the swollen bruise underneath. Trying to get the pin out of the hole in the squat rack. Grr. Most of the cursing was in my head -- I tried to keep it cool. Then directed my pain into my squats.

Squats: 135 x 6; 145 x5, x5

Chins: 4

Power cleans: 75 x 6, 6, 6

Bench press: 85 x 5, 5, 4

Alternating hip raises and sit-ups on the ball: 2 sets of 20 per exercise

Later, my bruise impeded my ability to crush garlic.

Instead of coffee

It was hard to go to the gym this morning: Tim SLEPT THROUGH THE NIGHT, and there was a celebratory latté waiting for me when I came downstairs in the morning after getting him up... But I took a few slurps, sucked it up, and headed out.

Superset:
Squats - 135 x 5, 5, 5
Bench press - 75 x 8, 7, 6; 45 x 15

Chin-ups - 2, 2, 1, 1
Cleans - 65 x 7; 75 x 5, 5, 5
Mile run - 7:25

I'm also on Day 3 of No Sugar. I mean, no obvious refined sugar: no honey in my latté, no chocolate after lunch, no dessert after dinner. No sneaking chocolate chips. I had to do a little something to initiate the attack on those last 5 lbs, and giving up sweets is way easier than giving up booze.

In the living room

Cleans -
65 x 12;
75 x 8, 4 (I think I chickened out on the 2nd set);
65 x 10
(Note that 75 lbs isn't actually that heavy -- I'm just a bit uneasy in the house: there's not a lot of wiggle room.)

Presses - 55 x 10, 5, 5 (I think I can add weight now)
Squats - 55 x 18 (had to bail to shut down some crying)

Sit-ups on the ball - 2 sets of several (20ish? I was chatting at the same time)
Plank - as long as I could hold it while munching Tim and getting my hair pulled
Side planks with tickling- 2/side, I was doing the tickling, not being tickled (THAT would be a workout)

Reporting in

I have been trying to publish this f*cker for a week. I wrote it two Satruday mornings ago...

Thursday was;
press 7x1 with 105,115,115,115,110,110,105 then
Power cleans 3x5 with 115, 135, 145 then,
Deadlift, 5 reps with 250.

Friday saw mad 800's. At 1% grade 2:54, 2:56, 3:13. Then I had to stop. It was close to barf time.

Off to China where I'll be exercising my eyelids I suspect...

A ball slam: take a rubber medicine ball (6kg) and lift it over your head. bring it down as hard as you can as though you are trying to smash it to pieces on the floor. Use your legs, arms, abs; grunt. It will bounce and as you come up from the slam place your hands under the ball, heave it up and do it again. Try to make it bounce to head height or more. Once you have the rythm you will start to chant "I've been working on the railroad..." Well, maybe not.