town to town, up and down the dial

i'm living on the air in cincinatti.

squats: 245 x5, x5, x5. next stop 255.
press: 105 x3, x4, x4.

i would have continued but it was very busy. it was arm day down there.

the senator, while not being able to explain his nudity...

<some time later>
cleans: 125 x3, x3, x3, x3, x3.

bike ridin'. stand up bike (non-recumbent?).
30 minutes, 9.12 miles, 142 bpm avg. lots o' sweatin'.

Sat. / Sun.

Saturday:

Mile run, 6:17. 3 x 30 walking lunges, 2 x 15 of sit ups, two legged and right / left legged bridges with 25 lbs.

Sunday. Iron man league game (won) and practice + game against phnx (14 guys out). We won 17-15. I was ineffective.

This week's round-up

I did actually make my 4x this week, despite my silence on the forum.

1. Frisbee
2. Frisbee
4. Baby Magic *
3. Run - 7.5 km (44 min)

* Squirmy whiny baby will not be put down without crying, necessitating his incorporation into the workout:

4 rounds (all include 18 pounds of squirmy, slobbering Timness)

25 squats
20 glute bridges
15 sit-ups
8 push-ups (Okay, the push-ups weren't weighted with Tim; he was lying on the floor, and I had to endure a lot of hair-pulling on each descent.)

Finished with 20/side bird dogs and 10 Tim Raises.

All this on 9.5 hours of sleep. In total. For the week. (I could probably legitimately add "scowling" to the list of workouts, along with "desperate strolling".)

new olympic lift

squats: 235 x5, x5, x5.
bench: 145 x3, x3, x2, x2, x2.
snatch: 85 x3, x3, x3, x3, x3.

standing barbell rollouts: 135 x10, x10, x10. arms only out to push-up position -- not straight out so that i was inches from the floor.

barbell hip thrusters: 45 x20. these are weird. not sure i did them right.

Hurry! Hurry!

Not much time at lunch. I changed at work, ran to the car to get frisbee stuff, then ran to the little field behind work to do sprints:

Vigorous warm up (two laps, A's, B's, C's, shuffles, lunges, karaoke, swerves, backwards),
4 x 3 hard steps then jog it out (across 15 yards),
4 x 3 hard steps, full stop, jog it out,
4 x 3 hard steps, full stop, sprint to 15 yard mark,
4 x 15 yard sprints,
4 x 50 yard accelerations (75% to 100%)
4 x 50 yard sprints at 100%
4 x5 burpees, throw to half field, chase to disc, 5 burpees, throw to end zone, chase,
5 goal post pull ups, 2 hucks, chase to other side of the field, repeat 4 x.

Then just throwing (around a HUGE invisible mark) and chasing. One fast warm down lap, stretch, back to work. I tried to keep the intensity up all by my lonesome. I imagine from the work windows it looked like I was having an imaginary game or something...

Heavy lifts

Referring to carrying around the bags under my eyes today. Those fuckers could smother a small dog. Each.

Also, lid press; it wasn't easy keeping those bitches up all day either.

Sunday, league game then practice, which was a scrimmage to 17 against PHNX with only 3 subs. Lost 17-13.

Tonight, half a practice. Limbs / joints felt great though!

after the tournament

where I felt better than I had in years post-tournament. I don't know why. I also played more than I had in years. Weird.

squats: 225 x5, x5, x5.
press: 100 x5, x5, x5.
deadlift: 235 x5. I think I thought I was doing 245 but I didn't realize til right this second that it had to have been 235.

I jumped on the dreadmill for 15. 5->5.3 mph @ an incline of 1%. This was rough -- my heart rate was high and I was sweating like a demon. I don't know why -- maybe it was from the tournament or maybe it was from the strength workout just completed.

frisbeeing like a 30 year old

played ~70 points of frisbee at the Grand Masters Tournament on the weekend. It was fun even though we came second.

I'm amazed at the ability of people to vehemently argue a point when they don't know the rule. And it's not a new rule.

for instance:
justification from ignorant guy: "10 yards is a long way!"
daddy-o: "yes, it is. that's why the rule is 3 yards".
To be fair, 3 yards is almost 10 feet and one would have to keep track of both the number and the units of measurement.

Twelve hour sleep last night.

Day off today. Tomorrow: squats, press, deadlift. Hopefully some cardio.

Last day at the gym

My gym membership expires tomorrow. So I went in for one last hurrah. It was not the workout I planned; I got cock-blocked at every turn by skinny frat boys in gangsta hats. I made do.

Warm-up: easy 1000m row (5 min)

Squats: 105 x 7; 115 x 5, 6, 5
Chin-up grip pull-downs: 120 x 3, 2, 2 (plus super-slow final eccentric on each set)
Bench dips: 12, 12, 12
Back extensions: 12, 10, 10

Mile run: 7:22 min on a .5% grade. HR 187 after hitting the STOP! button. God I almost died. After 3 min jogging, HR was 133. After 3 more mins of walking, HR was 120. I have no idea if this is a good or bad recovery, but I was happy to not be dead.

Knee-tucks on the ball: 3 sets of 10
V-sit ball tosses (4 kg? the balls are unmarked): 40, 30, 30

Weighed in at 132. This continues the downward trajectory of post-partum weight-loss, and I can now safely say that I'm within the range of the not-so-mythical "pre-pregnancy weight".

The summer is over, and I've re-achieved the squat weight and surpassed the press weight I had a year ago. My abdominal strength and metabolic conditioning still needs work. And of course, going forward we'll see a new focus on ass workouts, thanks to Daddy'o's research on glutes.

WAH

Where the workouts are funner!

Thursday saw:
1 mile run (6:36), 30 walking lunges, 10 bridges (ass exercises), 10 left leg bridges, 10 right leg bridges (all with 25 lb plate), 10 fire hydrants, .each leg, 10 bird dogs each leg.

800 m run (3:30) then same as above but with 25 lbs overhead on the lunges, 15 of each bridge and fire hydrant and bird dog.

400 m run (2:00, tweaked my calf) then as above but 50 lbs lunges, 20 of each leg exercise.

Then back to work. Visit from Daddy-o later that evening. I skimped on ice cream.

running to dinner

10 minute warm-up.
3.35 miles, 37:30, 5.35mph, 139 bpm avg.
beer, steak, white wine, pastis, ice cream, ice cream.

biking!

even though it was stationary.
10 minute warm-up.
20 minute work set. 4.8 miles (14.5mph). 113bpm. This was slower (with the same bpm than yesterday because I didn't include the warm-up where my heart rate is generally much lower).

oh, and frisbee practice. my running is getting better. my inability to catch and throw is a little alarming.

Sunday/Monday

Sunday: Frisbee practice. Lot's of 5 on 5, very long couple of points of turnover after turnover*. Knee was like popcorn popping. Made my friend Daddy-o listen! Daddy-o came for dinner. Ms. Hedda made pork from beyond stew. Mmmmmmmmmmm. Woke up Monday with a brutally sore inside of knee joint area thing place. Could not extend my leg straight. Walked like I am writing now. Stilted.

Monday: despite meeting, ran to gym (no car) 1 k. 3 x 15 back / front extensions, 2 x 15 dips with 2 x 10 pull ups "nice and slow see, dat's the way you do it.."** Ass exercises: Adduction 2 x 15 @ 195, abduction 2 x 15 @ 160***. Bridge with a 6kg ball. Pah! I believe we are all ready for barbell bridges my friends.

*unrelated to Daddy-o's catching; that was earlier. Frisbee sucks anyway.
**ref. Flinstones 88 fingers Louey.
***They paint the weight on the plates of those machines but it means nothing. Most people know about pulleys and physics and shit.

no two-handed drops in the weight room

squats: 215 x5, x5, x5. increase to 225.
bench: 140 x5, x5, x4. increase to 145. overunder says these would go way up with a spotter. that's my story too.
deadlifts: 235 x5. first time since terrible back wrenching in the spring. seems okay. increase to 245.

<a couple hours later>

30 minutes on the stationary bike: 7.46 miles, level 5, 113 avg bpm.
chin ups: 6, 6, 5.

Like Vikings

Planned a brilliant workout for Ms. Hedda and I. Brilliant but hard.

Three rounds for time of:
row 1000 m,
30 (20*) Push ups,
30 (20*) Sit ups.

*Hedda reps with push ups from the knees.

Our times were 24:00 for Ms. Hedda (with rows of 4:35, 4:45, 4:44) and 25:40 pour moi with rows of 3:50, 4:01 and 4:17. I don't how the other 12-ish minutes were spent.

Wow. That was a lot of rowing.

ouch

My achilles tendinitis is in full flare. it warms up enough by the time i get to the bus that i can walk like a normal person.

Wednesday - abbreviated practice as there were no lights.

Thursday noon - BT sprints in the park. Long active warm-up as touched on by overunder. Then sprints up the hill (10yds?). Then we worked on some bail drills. This was an "easy" day because there was a lot of pain spread around on Tuesday (I was not there).

Thursday eve - opportunity out of the blue to play men's league. iron man, 5x5. Today at lunch I was supposed to run with funkywalker. This is now a recovery day.

Read an interesting article about your bum. Barbell hip thrusts are the future?

And tabatas.

Glum Sprints

Solo at the park at lunch. I received the BT sprints from the day before and went to town, with some innovation around a time limitation (meeting).

1.5 k run to park, active stretching, 10 yard runs there and back (kicks, high knees, hi hops, side shuffles, crossovers, backwards.

4 x 3 hard steps then jog it out, 4 x 3 hard steps, jog, 3 hard steps, 4 x 3 hard steps, plant, 3 hard steps.

2 x 60 yards sprints.

lunges (10 x front, 45 deg., 90 and backward each leg). 2 x 10 second groin squeezes.

4 x 3 hard steps, 60 at 60%, three hard steps.

15 yard 12's (sprint there, backward, there again x 12). same but with side shuffles.

3 x 5 hill runs (about a 20 degree angle, 15 yards or so).

2 x 5 burpees, sprint 25, 5 burpees, sprint 25.

1.5 k run back.

In other health related news, I am getting up the gumption to go see a doctor about meniscus tearing, which I am fairly certain I have and would consider surgery for. My knee is not allowing me to be me.

Another awkward run

Another 5K with the stroller (and baby). Still awkward as hell. I only do it because nothing else seemed manageable; Tim was un-put-downable.

Baby was still asleep when I finished, so I did 60 walking lunges. With two games of frisbee, I've achieved my goal of 4x workouts for the week. That's 2 for 2 so far.

While I was stretching, Tim woke up and barfed copiously all over himself. Not a spit-up, but a full-fledged vomitus maximus of everything he'd eaten all day. His first true puke. Awesome. Guess those hills were too much for him.

(Actually, the poor little fella continued to be barfy the rest of the evening -- even retching when his belly was empty. He acquired that greenish pallor of nausea. We're hoping he's able to sleep it off...)

limited time only

i had an hour before my university friends showed up for some tasty beverages and so forth.

tabata time.

15 lbs dumb bell thrusters. 79 reps. lowest was 9. max hr 165.
<rest for 5 minutes>

Turkish Get Ups with 10lbs. max hr 169. averaged 3 to 4 reps per 20s. I did not focus on keeping the arm straight on the way down. do that before upping the weight.
<rest for 5 minutes>

burps. (which are burpees without the jump (which i would do if i had 10 foot ceilings -- and they would all be for joy; not that i don't love my ceilings, i'm just saying)). 39, lowest reps was 4. max hr 175.
<rest for 5 minutes>

sand-bag shoulders. i actually can't remember how heavy the sandbag is. 60lbs, i think. 23 reps in 4 minutes. no time for the 10s break (even though i took 10s breaks a few times). max hr 173.

Mom, I love fitness!

Grumpy, grumpy baby today resulted in the need to integrate him into the workout. It wasn't the most killer workout, but it was better than nothing. And as creative as I could get after six hours of kid-management.

5 rounds:

25 squats with Tim (18 lbs)
20 push-ups, face-to-Tim's-belly (from the knees, for safety)
20 sit-ups on the ball

Finished with 10 Tim-raises (like a shoulder press, only with a narrower grip, hands under his armpits...) It was actually pretty hard after all those push-ups.

From the childcare perspective, this workout was highly successful -- Tim loved the squats and laughed uproariously as he grabbed my hair during the push-ups. (The sit-ups were more of a spectator sport and he freaked out before the last set, so I held him on my belly as best I could -- off the ball -- and reduced the reps to 10.)

I should also mention that I walked about forty-eight* kilometers with him in the stroller today, to keep him calm.


* Slight exaggeration.