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

Another rainy day row

Plus big presses!

Here's the rundown:

1000 m row - 4:32 min (fairly intense but not a race)
split squats - 45 lb x 8/leg (back leg on bench w two risers)
1000 m row - 4:30
presses + push presses - 65 lb x 4+1, 3+2, 3+2
1000 m row - 4:30

Stretch + latté.

I bailed on the split squats because I didn't want to suck at frisbee tonight. If the game is canceled, I'll punish myself tomorrow. Tuesdays: nursery school is half an hour longer!

Little bit here, little bit there

I almost never work out at nap time. It's right after lunch and also I'm not great at working out inside my house. (Though I think I could probably risk running a mile from my front door while Tim's down. He always sleeps for at least an hour and a half, and even if he woke up and wandered around the house for 5 minutes, the worst that would happen would he'd end up on the piano. And that's par for the course anyway.)

ANYWAY. The stars aligned somehow, and I threw this down today at naptime:

3 rounds, no breaks:
10/arm dumbbell snatch - 25 lb
20 squats - 45 lb
8 shoulder press - 45 lb

I considered doing a few more rounds, but wanted to fold laundry, make supper and watch an episode of True Blood before Tim woke up...

Hours later, an unplanned stroller run (about 4.5 kms), plus about 25 (10, 10, 5) bench push-ups and a head-stand at the park. (Also a somersault. Those are not as easy as I remember them from 27 years ago.)

Wakey wakey, achy achy

Still smarting from last night's ironman frisbee game, and Sunday's accidental-splitz during the wet playoffs that made my bad hip worse, I went for a simple mile today.

6:58 minutes. A few seconds faster than the last time on the same route.

It actually felt faster than that, but oh well. This will be my definitive route. Do you think I can scrape it down to 6:30 by summer's end?

I finished with presses: 60 lbs x 5, 2+3 push presses, 3+2 pp. (I know I should be doing five sets, but there are so many other things to squeeze into my little freebie morning! See below.)



Then jogged 2 km to Zellers (in a failed attempt) to procure bedding for the gerbil cages, which apparently will live to stink another day.

And stretch.

Reminder: stretch now and then

Or maybe today's lesson should be: don't try to make up for lost time by cramming a bunch of workouts into a week. Without stretching after any of them (needless to say, warm-ups were also in short supply.)

As a result, I just about ended up prone on a neighbours lawn when my glute max began seizing on the last round of this:

As many round in 15 minutes of:

400 m run

6 deadlifts (95 lb)

= 5 rounds + 150 m

Plus presses: 50 x 6, 6, 6; 55 x 5, 4 (I guess I shouldn't have been so nervous about these. I may be ready to try 60.)

Previously this week:

- 50 minute solo run the morning after frisbee (8.3 km)

- To and from Lac Leamy beach with a fully-loaded stroller; raced a thunderstorm on the way home (I won by about 4 minutes); about 7 km with a two-hour beach break at the 3.5 km mark :-)

lazy week

spent weekend last camping in the mountains and have found the road to recovery rough (meaning: busy and tired). a couple of lazy runs last week, each about 5km in around 30 minutes. returned to the gym saturday am and did:

squats: 85x5x5x6 finished w/ 45x10x10
presses: 60x5x5x6 finished w/ 45x10x10
pull-downs: 72x8x8x14
eccentric pull-ups: x4 (holding at the top now for a few seconds, dropping much more slowly than the last times out)

those squats with the long ride yesterday have left me walking very deliberately today. another slow run home tonight.

One of my faves

I think I will tag it the "16-12-8-4" (Overunder's idea; I believe he will follow with a post of his own on this.) This is an excellent one - painful but so satisfying.

Run
1600 m = 6:38 (6:57)
 rest 3 min
1200 m = 5:17 (5:34)
 rest 2 min
800 m = 3:59 (3:25)
 rest 1 min
400 m = 1:43 (1:36)

Total -- 23:38 (23:32)

In parenthesis are the times from my previous crack at it. I have mapped a new route for these distances, so I'm not sure a comparison is fair; it's hard to know how precise Googlemaps Pedometer is. I'll just have to do it again soon with the current mapping and compare that.

Specifically, the initial mile seems a bit fast (see below). However, it DID feel pretty good...

Last Friday, I ran a mile and then did some squats and presses:

Mile - 6:48 min
Squats - 105 x 6, 6, 6
Presses - 45 x 10, 10, 8

"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

A bad day for The Mile

I was still feeling a little queasy from the tropical disease that had me horizontal for most of the weekend, but decided to start my workout with The Mile anyway.

Then it started to rain. Really rain.

And I was using the iPod stopwatch, since I don't have a real watch. The iPod stopwatch which has a completely unpredictable algorithm for shutting off by itself. I think it's powered by my direct gaze.

So the official time for my first mile in many months is: 2:55.

I'm going to guess it was more like 7:40. (Hopefully that estimate will help to guarantee I post a better result next time.)

(For comparison's sake: 7:08 in Feb on the treadmill, and 6:57 in October on the road.)

After drying off and changing clothes, I finished with:

Squats - 95 lb x 7, 7, 7
Presses - 45 lb x 10, then with 20 lb dbs - 7, 7

And a few chin-ups. Not really in a row.

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.

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...

He said, "Don't break a sweat"

But I couldn't resist.

Hubby played hookey, and I went to the gym. Long time since I got weighty:

Squats: 135 x5; 155 x2 (PB!); 145 x4, x4; 95 x20
Chin-ups (superset with squats): 5(!), 4, 4, 3
Deadlifts: 155 x1, 1, 1, 2, 2, 3 (between "sets" just set the bar down and reset positioning)
Press: 52 x 7, 6, 5, 5

Finished with sweating (aka running):
800 m/8.5 mph
Walk 1/5 mile
800 m/9 mph

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

Smokey chipotle

I just don't know what the real story is today. Is it the guy who marched across the gym after my first set of big-plate squats to tell me "Tu es tres fort. Bravo!" ? Or adding a whole extra chin-up to EACH of my three sets? Or the fact that I can suddenly do dips? (Inspired by Josey, I decided to attempt unassisted dips for the first time. Josey should've come along sooner!)

I'll tell it as it happened, and let you decide. ;-)

Squats - 135 x 5, 5, 4 (wearing runners: very squishy and unstable! Chucks are official gym equipment now); 95 x 10, 45 x 20
Chins - 3, 3, 3
Presses - 62 x 2, 2, 1 +2 push press
Box jumps - 16", 5 sets of 10
Dips - 2, 2, 2, 2, 2, 1; with 45 lb offset - 3, 2
Hip raises (shoulders on bench) - 25 lb x 12, 12, 12
Incline sit-ups - 15, 15
Side planks - 40 count per side

And I still had time for a shower before picking up Tim. Who wanted to stay and play.

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

Bodyweight with a twist

Squatted my bodyweight PLUS my bodyweight. :-) Also, a chin-up milestone balanced with regression on the press front:

Squats - 135 lb x 3, 5, 5 (I was nervous on the first set) + 95 x 10
Chin-ups - 2, 2, 2 (yes that's right, I did sets of *multiple* chins!)
Presses - 65 x 5, 4 (push presses); 55 x 3 + 2 pp's; 45 x 5
I could not for the life of me perform a straight press with 65 lbs, although I've done them before.

Bent-over rows - 30 x 8/arm; 35 x 6, 6/arm

Plank - 50 alternating toe touches (out to the side)

P.S. I felt like a rock star with those big plates on the bar.

A couple more

Monday:
Constance began her babysitting gig, leaving me free to do a 5K in 27 min.
Cooled down with 30 + 30 walking lunges and 10 + 10 push-ups.

Tuesday:
Morning at the gym. A mixed bag, due to lack of planning -

Chin-up practice - 8 single semi-jumping chin-ups
Squats - 105 x 10; 115 x 6, 6 (back is better, it seems)
Presses - 65 x 4, 2+2pp, 1+3pp (push press)
Split squats - 42 x 10/leg
Good-mornings - 42 x 12; 52 x 12, 12
Bent-over row - 30 x 8/arm; 35 x 5, 5/arm
Inclined sit-ups - 15, 15

Today will be another babysitting/running day. Thinking of another Mile perhaps? Stay tuned...

Heavy

Squats and presses. The heaviest I've done in years (if not ever, in the case of the presses). Nothing like what the boys do, but I was proud of myself. At least until I tweaked my back and had to bail on the rest of the work out (deadlifts and a quick run), as well as good humour and lifting my child.

In sum:

Squats - 115 x 7, 6, 5 (back tweak on last rep of 1st set)
Chin-up practice - semi-jumping 1+1+1+1+1; 3 eccentrics
Presses - 55 x 7, 65 x 5, 3 (+2 push presses), 45 x 10
Calf raises (seated) - 75 x 10, 10, 10ish (I wasn't paying too much attention, just killing time between press sets)

Then some single-leg hip raises, but the back was getting tighter and tighter. I was bent 45 degrees by the time I got home.

Two down, two to go

Workouts this week so far:

Today, during naptime:

BW squat tabata (ave. 19 reps/set)
Squats - 60 x 15, 15, 15
Presses - 60 x 5, 5, 3 + 2 push press; 45 x 10
Sit-ups on the ball - 20, 20, then the baby woke up

Until we set up the rack, my squat weight is limited by my press weight, thereby providing ample motivation to work on my upper body strength...

Yesterday, a run with push-ups and dips:

5K route (approx), with 12 push-ups on each of the first three benches; 15 dips on each of the last two benches. 33:30.