press: 95 x3 +2 push presses, x3 +2 jerks, 1 +2 push +2 jerks.
cable press: 80 x4, x4, x3.
bar row: 120 x5, x5; 125 x5, x5.
finishers:
facepulls 100 x 20, farmer's walk cct. w/ 70 lbs dumbbells
facepulls 100 x 4, farmer's walk cct. w/ 70 lbs dumbbells
facepulls 80 x 11, farmer's walk cct. w/ 70 lbs dumbbells
Saturday, August 9, 2008
Friday, August 8, 2008
nats in 5 days
squat: 100 x8, x8, x8; 65 x20
calf press: 320 x8, x8, x8
clean: 75 x3; 70 x(17 sets of 1 rep); 70 x6, x6, x6
press/push press: 55 x3+4 pp, x3 pp; 50 x2+3 pp, x2+3 pp
back extension: 10
single-leg ball crunch: 24
v-sit ball toss: 40
side planks: 40 sec/side
facepulls: 70 x7, x6, x6
"Easy" intervals: 3 x 400 m @ 9 mph/0% grade (total 1.5 miles including warm-up, cool-down)
calf press: 320 x8, x8, x8
clean: 75 x3; 70 x(17 sets of 1 rep); 70 x6, x6, x6
press/push press: 55 x3+4 pp, x3 pp; 50 x2+3 pp, x2+3 pp
back extension: 10
single-leg ball crunch: 24
v-sit ball toss: 40
side planks: 40 sec/side
facepulls: 70 x7, x6, x6
"Easy" intervals: 3 x 400 m @ 9 mph/0% grade (total 1.5 miles including warm-up, cool-down)
Thursday, August 7, 2008
nats in 6 days
press: 95 x5, x5, x2 + 2 push presses + 1 jerk. yay
chins: 9, 6, 3. boo
bar rows: 115 x5, x5, x5.
facepulls: 70 x30.
<some time later>
bar curls at the Elmdale
chins: 9, 6, 3. boo
bar rows: 115 x5, x5, x5.
facepulls: 70 x30.
<some time later>
bar curls at the Elmdale
Wednesday, August 6, 2008
Gotcha
Presses: 115 x 10, 8, 5
Weighted Pulls: 25lbs x 16, 10, 8, 3,
1 rep max back squat: 295
1 rep max deadlift: 315
KIDDING-its a test too.
Weighted Pulls: 25lbs x 16, 10, 8, 3,
1 rep max back squat: 295
1 rep max deadlift: 315
KIDDING-its a test too.
Monday, August 4, 2008
hiatus over
press: 95 x2 + 3 push presses, x5 push, x1 push + 2 jerks
chins: 5, 5, 5, 5, 5, 5, 5, 5, 4, 3. 47 in 10 sets
cable chest press: 70 x5, x5, x5
chins: 5, 5, 5, 5, 5, 5, 5, 5, 4, 3. 47 in 10 sets
cable chest press: 70 x5, x5, x5
Friday, August 1, 2008
Practice - the first ten
I wouldn't normally count this as "workout", because frisbee is a matter of course (and practice is generally less intense than an actual game), but after drills and scrimmaging last night, we did a half hour of targeted fitness with Stella, and it was most excellent.
We rotated through:
5 tuck jumps
sprint (20-30? yards - footrace against a de/offender)
10 slalom jumps
sprint
About 10 times.
Then ten minutes of core, during which we flipped over and back, alternating between the posterior and anterior chain (v-sits, side and front plank, push-ups, sit-ups, one-legged bridge, etc.)
During the sprints, I tried to focus on form to make every rep count: driving really hard into the ground, leaning forward especially at the start, staying on my toes, etc. Occasionally, I let my opponent have a little head start to see if I could catch up. My 5th gear kicked ass. ;-)
We rotated through:
5 tuck jumps
sprint (20-30? yards - footrace against a de/offender)
10 slalom jumps
sprint
About 10 times.
Then ten minutes of core, during which we flipped over and back, alternating between the posterior and anterior chain (v-sits, side and front plank, push-ups, sit-ups, one-legged bridge, etc.)
During the sprints, I tried to focus on form to make every rep count: driving really hard into the ground, leaning forward especially at the start, staying on my toes, etc. Occasionally, I let my opponent have a little head start to see if I could catch up. My 5th gear kicked ass. ;-)
Wednesday, July 30, 2008
Cleaning up, at last
[warm-up skipping: 911]
Chin-ups: 5, 2, 2, 1
Pushups: 20
Crunches (single-leg on the ball): 24, 20
Face-pulls: 70 x 10, 8, 7
Cleans: 65 x 5, 5, 6, 5 (1st three reps of 2nd set included push presses)
Run home: 6 km
Mow lawn
The cleans were fun! J-Boss was there to confirm that my form was fine. Grip was the gating factor; I'll be able to up the weight easily next time, as long as I remember to not do chin-ups first!
Chin-ups: 5, 2, 2, 1
Pushups: 20
Crunches (single-leg on the ball): 24, 20
Face-pulls: 70 x 10, 8, 7
Cleans: 65 x 5, 5, 6, 5 (1st three reps of 2nd set included push presses)
Run home: 6 km
Mow lawn
The cleans were fun! J-Boss was there to confirm that my form was fine. Grip was the gating factor; I'll be able to up the weight easily next time, as long as I remember to not do chin-ups first!
Monday, July 28, 2008
At risk of overdoing it
But, meh!
Gym today, frisbee tonight.
Back and front extensions, 15 x 2 each.
Back squats, 225 lbs; 5, 5, 5
with
DB curls (30 lbs) 18, 14, 12
Finisher squats, 155 lbs; 19
Dips; 20, 10, 6
Gym today, frisbee tonight.
Back and front extensions, 15 x 2 each.
Back squats, 225 lbs; 5, 5, 5
with
DB curls (30 lbs) 18, 14, 12
Finisher squats, 155 lbs; 19
Dips; 20, 10, 6
Friday, July 25, 2008
A bit of everything
And the day after, I'm very sore.
Deadlifts: 95 lb x 10, 10, 10
Calf press (seated, straight leg): 320 lb x 9, 8, 8
Press: 55 lb x 2 (+ 3 push press)
50 lb x 3 + 2 pp, 3 + 2 pp
PB! Finally upped from 45...
DB rows: 30 lb x 9/9, 7/7
DB rows in plank: 15 lb x 12, 20 lb x 6 (total, alternating arms)
Hip extensions: 18
Dips (the real kind): 3, 2
Dreadmill intervals: alternated 45 seconds on 8% incline, 45 flat (excluding 15 second grade transition) -- 2 @ 6 mph, 2 @ 6.5 mph
Deadlifts: 95 lb x 10, 10, 10
Calf press (seated, straight leg): 320 lb x 9, 8, 8
Press: 55 lb x 2 (+ 3 push press)
50 lb x 3 + 2 pp, 3 + 2 pp
PB! Finally upped from 45...
DB rows: 30 lb x 9/9, 7/7
DB rows in plank: 15 lb x 12, 20 lb x 6 (total, alternating arms)
Hip extensions: 18
Dips (the real kind): 3, 2
Dreadmill intervals: alternated 45 seconds on 8% incline, 45 flat (excluding 15 second grade transition) -- 2 @ 6 mph, 2 @ 6.5 mph
Wednesday, July 23, 2008
Plyo-squats
No frisbee this week because I'm resting a sore hip flexor... So I have a bit of leeway to do some legwork (of the variety that is gentle on the hips. I hope.)
Plyo-squat: Back squat in which you push up from the bottom of the squat forcefully enough that your feet leave the ground at the top (like, an inch). Reset feet carefully for the next rep. This may be a real exercise or not; at any rate, that's what I did. Maybe it could also be called a power squat?
Alternating sets: plyo-squats (45 lb)/push-ups
20/19, 20/15, 15/13
Finisher: 100 walking lunges (in groups: 30, 30, 40 with 30 regular steps between sets. After which my thighs were numb and I walked like a gangsta. Appropriate, as I did this on my street which is slightly ghetto-like.)
Alternating sets: chin-ups/jumping pull-ups
5/5, 3/4, 2/4, 1/1
Plyo-squat: Back squat in which you push up from the bottom of the squat forcefully enough that your feet leave the ground at the top (like, an inch). Reset feet carefully for the next rep. This may be a real exercise or not; at any rate, that's what I did. Maybe it could also be called a power squat?
Alternating sets: plyo-squats (45 lb)/push-ups
20/19, 20/15, 15/13
Finisher: 100 walking lunges (in groups: 30, 30, 40 with 30 regular steps between sets. After which my thighs were numb and I walked like a gangsta. Appropriate, as I did this on my street which is slightly ghetto-like.)
Alternating sets: chin-ups/jumping pull-ups
5/5, 3/4, 2/4, 1/1
Friday, July 18, 2008
Getting stronger... I think
But I don't know how our why, because I've only been doing a few quick upper body workouts about once a week.
Chin-ups: 5, 4, 1, 1
Press: 45 x 12, 7, 6
PB in both, in terms of consecutive reps in a single set. I guess I need to work on my total reps for chins... But sometime you just gotta stop and go have lunch.
Last night at practice, collective punishment for incomplete passes*:
Push-ups: Lost track after 70 (in sets of 20 and 10)...
Sit-ups: Lost track after 40
*Very few of which were mine, I'll have you know.
Chin-ups: 5, 4, 1, 1
Press: 45 x 12, 7, 6
PB in both, in terms of consecutive reps in a single set. I guess I need to work on my total reps for chins... But sometime you just gotta stop and go have lunch.
Last night at practice, collective punishment for incomplete passes*:
Push-ups: Lost track after 70 (in sets of 20 and 10)...
Sit-ups: Lost track after 40
*Very few of which were mine, I'll have you know.
Wednesday, July 16, 2008
Cue the Rocky theme song...
6:01 mile.
Five km with a fast mile in it at lunch. That's right, 6:01 on the mile! GAH! So close! Took a 50-60 sec stop after the mile and went on to finish the 5k in 23:00. All in all, pretty exhausting, I have to say.
Finished at the gym with some leg stretching (tweaked hammy survived a hardy scrimmage last night but it is still there, tweaking) and 2 x 15reps back extensions, 2 x 15 reps front extensions (just flipped over on the back extension bench -duh!? Never thought of that before). Pull ups; 30 (12, 8, 4, 2, 2, 2).
Back to work :-(
Five km with a fast mile in it at lunch. That's right, 6:01 on the mile! GAH! So close! Took a 50-60 sec stop after the mile and went on to finish the 5k in 23:00. All in all, pretty exhausting, I have to say.
Finished at the gym with some leg stretching (tweaked hammy survived a hardy scrimmage last night but it is still there, tweaking) and 2 x 15reps back extensions, 2 x 15 reps front extensions (just flipped over on the back extension bench -duh!? Never thought of that before). Pull ups; 30 (12, 8, 4, 2, 2, 2).
Back to work :-(
Monday, July 14, 2008
Saturday, July 12, 2008
Not floating belly up in a lake somewhere...
Just extremely, annoyingly, preoccupied with work and its myriad details.
Recap of recent fitnessy things:
Really enjoyed the 8k runs at the cottage with Ms Hedda. Very satisfying.
Do frisbee games, esp. bad ones, count as a fitnessy thing?? Played a couple of those this week. Also, hit my vO2 max moving a dresser...
Wednesday night: Grace a notre bon ami Daddy-o, used the Olympic bar and 35 lb plates to throw down (up?) two-and-a-half push presses. A straight shoulder press was out of the question. Then 20 45lb finishers (presses).
Thursday: Pick up lunchtime frisbee which ended up being throwing for 1.25 hours. Like *I* need to throw more ;-) Anyway, its a geek sausage fest out in Kanata; and its near impossible to round up 10 dudes for some ultimate at lunch? Whatever.
Friday: Modified Cindy (from crossfit) after work (5 pulls ups, 10 push ups, 15 45 lb squats; as many rounds in 20 mins). A shitty 9 rounds in 19:50. I could feel the lack of pushing myself. Some days you can, some days...Coached Ben on filling water balloons during the last 4-5 minutes. Don't really know what I told him. It didn't work whatever it was. Later, we did fill some. We hurled them at one another from 10 feet. They bounced off us and broke on the grass. We were puzzled.
Saturday: 5k run. Mapped out in the "quartier". Its pretty good one, with only a few traffic crossing issues and a long, slow uphill for the last 2k. Managed 22:45 on some pretty...what's the word for "did 135 45 lb squats the day before? Oh yeah, "apparently not there" legs. I could feel the "pushing myself" this time.
Big frisbee game coming up and an even more enormous tournament. Pretty nervous about performing adequately.
Recap of recent fitnessy things:
Really enjoyed the 8k runs at the cottage with Ms Hedda. Very satisfying.
Do frisbee games, esp. bad ones, count as a fitnessy thing?? Played a couple of those this week. Also, hit my vO2 max moving a dresser...
Wednesday night: Grace a notre bon ami Daddy-o, used the Olympic bar and 35 lb plates to throw down (up?) two-and-a-half push presses. A straight shoulder press was out of the question. Then 20 45lb finishers (presses).
Thursday: Pick up lunchtime frisbee which ended up being throwing for 1.25 hours. Like *I* need to throw more ;-) Anyway, its a geek sausage fest out in Kanata; and its near impossible to round up 10 dudes for some ultimate at lunch? Whatever.
Friday: Modified Cindy (from crossfit) after work (5 pulls ups, 10 push ups, 15 45 lb squats; as many rounds in 20 mins). A shitty 9 rounds in 19:50. I could feel the lack of pushing myself. Some days you can, some days...Coached Ben on filling water balloons during the last 4-5 minutes. Don't really know what I told him. It didn't work whatever it was. Later, we did fill some. We hurled them at one another from 10 feet. They bounced off us and broke on the grass. We were puzzled.
Saturday: 5k run. Mapped out in the "quartier". Its pretty good one, with only a few traffic crossing issues and a long, slow uphill for the last 2k. Managed 22:45 on some pretty...what's the word for "did 135 45 lb squats the day before? Oh yeah, "apparently not there" legs. I could feel the "pushing myself" this time.
Big frisbee game coming up and an even more enormous tournament. Pretty nervous about performing adequately.
Thursday, July 10, 2008
more reps of chins
Last night I started making sandbags. 25 lbs of sand in each contractor bag. They will then be lumped in to a canvass sack for cleaning, shouldering, and general abuse.
today -
(laying off the lower body work as my right achilles has been pretty angry since Jazzfest)
press: 95 x2, x2, x1. gah
chins: 5, 5, 5, 5, 5, 5, 5, 5, 2, 2. (44 reps in 10 sets)
facepulls: 110 x10, x8, x6.
Alternated the press with the chins and then the facepulls with the chins.
today -
(laying off the lower body work as my right achilles has been pretty angry since Jazzfest)
press: 95 x2, x2, x1. gah
chins: 5, 5, 5, 5, 5, 5, 5, 5, 2, 2. (44 reps in 10 sets)
facepulls: 110 x10, x8, x6.
Alternated the press with the chins and then the facepulls with the chins.
Wednesday, July 9, 2008
Molly Maid
Happy circumstances have led to me have (temporary) possession of a barbell. I took advantage of said circumstances last night to try out the legendary "clean".
45 lb is pretty light (and the alternative of 115 lb beyond the pale of reason) so I was able to do a fair number, and also added the press at the top (making it a "clean and press" I suppose). On average, my presses were somewhere between strict presses and push presses.
I did 4 sets: 20, 12, 12, 10
The number of reps were constrained by my ability to keep up the presses. Also, because there were no plates and I was too lazy to hunt down something to prop the bar on, I had to hold the barbell in a "hover" at the bottom of the movement, which wasn't too difficult at first, but became a bit hard on the back eventually.
With the light weight, it was difficult to judge whether I was doing the cleans correctly. Felt ok, but a heavier weight would be less forgiving. Will try 65 lbs next time. I can see getting totally addicted to this exercise.
Also, I practiced burpee form. I didn't do actual burpees - just practiced going back and forth from the squat to the push-up position. My lack of flexibility makes it necessary to actually "jump" (ie: plyos for the arms), so it only took a few before my forearm completely cramped.
Later, McPie demonstrated the burpee for me and I felt lame in comparison. But fully enjoyed the shirtless show. More backyard workouts, please!
45 lb is pretty light (and the alternative of 115 lb beyond the pale of reason) so I was able to do a fair number, and also added the press at the top (making it a "clean and press" I suppose). On average, my presses were somewhere between strict presses and push presses.
I did 4 sets: 20, 12, 12, 10
The number of reps were constrained by my ability to keep up the presses. Also, because there were no plates and I was too lazy to hunt down something to prop the bar on, I had to hold the barbell in a "hover" at the bottom of the movement, which wasn't too difficult at first, but became a bit hard on the back eventually.
With the light weight, it was difficult to judge whether I was doing the cleans correctly. Felt ok, but a heavier weight would be less forgiving. Will try 65 lbs next time. I can see getting totally addicted to this exercise.
Also, I practiced burpee form. I didn't do actual burpees - just practiced going back and forth from the squat to the push-up position. My lack of flexibility makes it necessary to actually "jump" (ie: plyos for the arms), so it only took a few before my forearm completely cramped.
Later, McPie demonstrated the burpee for me and I felt lame in comparison. But fully enjoyed the shirtless show. More backyard workouts, please!
Monday, July 7, 2008
Run for cancer
I'd been enjoying the 8K runs we were doing at the cottage. So I headed out for a run around noon. Partway in, on a path along the Gatineau Parkway, I heard on the weather report (of course I needed the company of CBC on my run) that the UV index today was an "10" (on a scale of 11)... Normally, a high UV rating is 6-8. A rating of 10 is considered unusual and extreme.
Up next, the top news story was about the high UV in Ottawa today, and how people should be coping. Apparently, sunscreen isn't even good enough.
Here I am, midday, scantily clad, sunscreenless (because frankly, I have a hunch that we'll find out eventually that sunscreen causes cancer as much as UV rays), and the Park is offering much less shade than I'd anticipated (ie: none whatsoever).
So I cut the run a bit short, and only did about 5 km.
Additionally (in shady areas):
5x steep hill sprints
Pull-up training: jumping pull-ups, negatives (about 5 of each)
Chin-ups: 3, 2, 2, 1
Push-ups: 2x 20
Up next, the top news story was about the high UV in Ottawa today, and how people should be coping. Apparently, sunscreen isn't even good enough.
Here I am, midday, scantily clad, sunscreenless (because frankly, I have a hunch that we'll find out eventually that sunscreen causes cancer as much as UV rays), and the Park is offering much less shade than I'd anticipated (ie: none whatsoever).
So I cut the run a bit short, and only did about 5 km.
Additionally (in shady areas):
5x steep hill sprints
Pull-up training: jumping pull-ups, negatives (about 5 of each)
Chin-ups: 3, 2, 2, 1
Push-ups: 2x 20
Cottage week roundup
On vacation at the cottage, we managed to squeeze a few workouts in between the dock-sitting, barbecuing, and cocktailing.
Sunday:
8 km run (43 min)
Push-ups: McPie - 40, 20, 12; Hedda - 24, 10, 12
Tuesday:
8 km run (42 min)
box jumps: 10 x 3
step-down jumps: @ 15
turkish get-ups: McPie (16 lb) - 10, 6, 6; Hedda (8 lb) - 12 x 3 (switching arms halfway through)
glute/ham extensions: 15
back extensions: McP - 15, H - 18
Friday:
Cottage Road Mile: McPie - 6:09; H - 6:32 PB for both of us!
Rumour has it that McPie also did a bunch of squats with a child on his back, on maybe Thursday, but the details are hazy.
Note: The family gathered and watched in fascination (or bemusement?) for some of our workouts. Some even participated. Young Constance can do chin-ups and pistol squats (!) like nobody's business. (But her push-ups need some work, so she doesn't totally show us up.)
Sunday:
8 km run (43 min)
Push-ups: McPie - 40, 20, 12; Hedda - 24, 10, 12
Tuesday:
8 km run (42 min)
box jumps: 10 x 3
step-down jumps: @ 15
turkish get-ups: McPie (16 lb) - 10, 6, 6; Hedda (8 lb) - 12 x 3 (switching arms halfway through)
glute/ham extensions: 15
back extensions: McP - 15, H - 18
Friday:
Cottage Road Mile: McPie - 6:09; H - 6:32 PB for both of us!
Rumour has it that McPie also did a bunch of squats with a child on his back, on maybe Thursday, but the details are hazy.
Note: The family gathered and watched in fascination (or bemusement?) for some of our workouts. Some even participated. Young Constance can do chin-ups and pistol squats (!) like nobody's business. (But her push-ups need some work, so she doesn't totally show us up.)
Thursday, July 3, 2008
Wednesday, July 2, 2008
upper
press 95 x4, x2
dips 3, 3, 3, 3, 3 = 15 reps in 5 sets. My first dips (I had to find an alternative way to do them because a dipping area would interfere with the square footage required for the adduction and abduction leg machine and and and the dip *machine*).
chins 5, 5, 5, 3, 3, 3, 3, 3, 1 = 31 in 9 sets.
barbell row 130 x3, x3, x3
facepulls 100 x10, x10, x10
dips 3, 3, 3, 3, 3 = 15 reps in 5 sets. My first dips (I had to find an alternative way to do them because a dipping area would interfere with the square footage required for the adduction and abduction leg machine and and and the dip *machine*).
chins 5, 5, 5, 3, 3, 3, 3, 3, 1 = 31 in 9 sets.
barbell row 130 x3, x3, x3
facepulls 100 x10, x10, x10
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