Yin and Yang

Well, actually, I yanged yesterday; today was the yin: 90 minutes of hot Yin yoga. Awesome. Going again on Tuesday.

Yesterday, I hit the gym while Overunder did swimming lessons with the Little Guy.

1000 m row (my new warm-up regime)

Squats - 125 x 5 sets of 5
(superset with single-leg BW calf raises - 10/leg x 4 sets)

Deadlifts - 95 x 8; 115 x 5 sets of 5
(superset with) Dips - 3, 2, 2, 2, 1

One-legged balancing on bosu ball - transferring an 8 lb db from hand to hand, and bouncing! (2 x each leg)

The Mile - 7:30 min. Had a fair amount of gas left in the tank.

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

Two-thirds

For some reason, I favoured 2-set exercises today. Not exclusively, but still. It's been awhile since I've done an early morning workout, so maybe I was only two-thirds awake...

Squats - 145 x 5, 5, 5
(Superset with)
Jumping pull-ups - 5, 5

Deadlifts - 155 x 5, 5

3 rounds:
20 "wall balls", 9kg ball (no wall, just throwing the ball up)
15 incline sit-ups
12 back extensions

Side planks - 30 count, each side x 2

Hoping those S&D's won't come back to bite me in the thighs tonight at frisbee.

Getting acquainted

With a new gym, and re-acquainted with all those old exercises that I used to do. Early morning, on too-little sleep, I got down to it:

Squats: 75 x 12, 85 x 12, 95 x 8, 8
DB presses: 20 lb dbs x 10, 8, 8 (or thereabouts)
Deadlifts: 95 x 6, 6, 6
"Jumping" chin-ups: 6 sets of 1

(I could just reach the bar on my tip-toes if I stood on a plate. That's where I jumped from for each chin-up, so it was really not quite a jumping chin-up, not quite a dead-hang.)

Running: Seven minutes - one minute at each of 5.5, 6.5, 7.5, 8.5, 8, 7, 6 mph

Birthday goals: Multiple consecutive chin-ups, sub-7 mile (er, at a 1% grade I guess).

Would a coupla 135 squats be too ambitious? It's 5.5 weeks away (for those who weren't already keeping track. ;-)

My gym membership is still valid.

It turns out they don't take it away if you don't show up for a month or two. It was Saturday, usually very busy at the gym, but I bet on the place clearing out in the last half an hour or so

While Ken and Tim picked up some groceries, I did a workout:

Alternating sets:

1000 m row - 4:50; 4:55; 5:00min
Bench press - 45 x 10 + 65 x 10; 75 x 7*; 8 push-ups

Squats - 85 x 6, 5, 5 (How can I have sunk so low!?)
Calf press - 250 x 10, 10, 10

Deadlifts - 85 x 8; 85 x 10; 95 x 10 (experimenting with set-up since I'm not up to lifting with full plates. Yet.)

And then a quick stretch to be the last one out of the gym.

*I think I could go as heavy as 95 lb on the bench press if I had a spotter. My numbers here are about 2 reps shy of a max so as to not risk life and/or limb. (Well, I'm not sure I could actually hurt myself too much with 75 lbs, but it would be embarrassing.) I planned to up it to 85 in the last set, but the bench was taken so I moved on.

McSquats

After a long wait for buddy and his 4 plates each side 1/4 squats...

Squats: 135 warm ups then down to business.

245 x 5, 265 x 5, 275 x 5, 285 x 4!, 245 x 5 (deep and punishing for missing the 5th at 285. The 285's were not as low as I would have liked, but certainly lower than the ballerina from above.)

Then deadlifts: 275 x 5 (time to go heavier).

Then finisher squats: 155 x 20 ATG. That's a lot of grunting.

Then 40 front extensions on the GHD.