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.
Monday, November 2, 2009
Tuesday, October 27, 2009
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)
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)
Knees and toes
Warm up: 30 FE, 30 BE, 2 very slow eccentric pull ups.
Squats: 225 x 5, 235 x 5, 245 x 5, 245 x 5, 235 x 5.
Deadlifts: 265 x 5, 135 x 18 (this was faint worthy).
Pull ups: 12, 6, 5
1000m row: 4:12.
Squats: 225 x 5, 235 x 5, 245 x 5, 245 x 5, 235 x 5.
Deadlifts: 265 x 5, 135 x 18 (this was faint worthy).
Pull ups: 12, 6, 5
1000m row: 4:12.
Monday, October 26, 2009
Week of work
The good kind.
Not in Sarasota with the fellas. Sob. M
5 k in 23:12. Followed up with 5 sets of 15 x walking lunge, 10 x push ups. Stretch, back to work.
Not in Sarasota with the fellas. Sob. M
5 k in 23:12. Followed up with 5 sets of 15 x walking lunge, 10 x push ups. Stretch, back to work.
When the cat's away
("Cat" is at the grocery store with his Baba.)
Run 7.8 km (45 min)
"Let-downs" - 3 chin-up grip, 2 pull-up grip. Wow are the chins ever easier.
Push-ups - 6, 6, 7, 6
The following with 5 lb ankle weights, alternating legs:
Bird dogs - 40, 40
Fire hydrants - 20, 20
Run 7.8 km (45 min)
"Let-downs" - 3 chin-up grip, 2 pull-up grip. Wow are the chins ever easier.
Push-ups - 6, 6, 7, 6
The following with 5 lb ankle weights, alternating legs:
Bird dogs - 40, 40
Fire hydrants - 20, 20
Friday, October 23, 2009
Last one. It's a party in the USA
Squats 260 x4 3 3
Press 110 x3 5 2 3
Snatch 100 x 2 1 0 blerg
Finisher
Press 7 6 5 5 6 8
95->45
Press 110 x3 5 2 3
Snatch 100 x 2 1 0 blerg
Finisher
Press 7 6 5 5 6 8
95->45
Thursday, October 22, 2009
Nap time
Quick, as many sets as you can before the baby wakes up!
I did four rounds:
Max rep press (55 lb x 7, 6, 5, 5)
15 squats (55 lb)
20 glute raises (25 lb plate)
20 sit-ups
Side planks (30 count/side)
Finished with one set of 8 push-ups, and a good stretch.
I did four rounds:
Max rep press (55 lb x 7, 6, 5, 5)
15 squats (55 lb)
20 glute raises (25 lb plate)
20 sit-ups
Side planks (30 count/side)
Finished with one set of 8 push-ups, and a good stretch.
Wednesday, October 21, 2009
2nd last
bench: 145 x5, x5, x5.
cleans: 135 x3, x3, x3, x2, x1.
chins: 6, 5, 4.
standing bb roll-out: 95 x11, x11, x11.
cleans: 135 x3, x3, x3, x2, x1.
chins: 6, 5, 4.
standing bb roll-out: 95 x11, x11, x11.
Tuesday, October 20, 2009
Sub-7 mile, finally
6:55.
That's like 25 seconds faster than the past few miles. Finishing hurts like a SOB whether you start easy or with vigor, so the trick was, it turns out, to just start faster.
I followed it up with 3 super-slow "let-downs" (the eccentric portion of a pull-up), and no stretching whatsoever.
And then headed back in, where Constance was looking after the baby. Three more weeks until she's legally old enough to babysit. :-)
That's like 25 seconds faster than the past few miles. Finishing hurts like a SOB whether you start easy or with vigor, so the trick was, it turns out, to just start faster.
I followed it up with 3 super-slow "let-downs" (the eccentric portion of a pull-up), and no stretching whatsoever.
And then headed back in, where Constance was looking after the baby. Three more weeks until she's legally old enough to babysit. :-)
Monday, October 19, 2009
Legs of schmeel
~ 5 hours of frisbee yesterday. Lot's of good running with little substitution.
Today:
Squats (finally)- 225 x 5, x5, x5 and 2 x 20 at 135.
Deadlift (finally)- 225 x 5 (easy).
Pull ups-15 (pb), 8, 5 (fast drop off).
bridges (w/ 8kg ball) 2x 20 of both legs on the ground, alternating legs on the ground. My hammy's would strum a high c.
Today:
Squats (finally)- 225 x 5, x5, x5 and 2 x 20 at 135.
Deadlift (finally)- 225 x 5 (easy).
Pull ups-15 (pb), 8, 5 (fast drop off).
bridges (w/ 8kg ball) 2x 20 of both legs on the ground, alternating legs on the ground. My hammy's would strum a high c.
Saturday, October 17, 2009
60's in 60, with time left to post
Give me an hour, and I'll use it well. Overunder took the baby on a long stroll (to Canadian Tire and the wine store -- they might be gone until supper!) so I had plenty of time for a run+, not to mention writing about it afterward!
The summary:
5K (approx.) + 60 bench push-ups (34 min total)
60 walking lunges (30+30)
60 sit-ups (30+20+10)
60 bird-dogs (30+30)
On the 2nd last km of my route (which was completely uphill), there are five park benches. I paused and did 12 push-ups on each bench. Bench push-ups are obviously easier than standard PUs, but more difficult than from the knees (I'd have been able to do sets of 20 of those.)
I'd originally planned just the run with push-ups, but since the boys still hadn't (haven't!) returned I figured I'd throw in a few more sets. Geez, if I'd thought of it earlier, I could've done two more things and made it "6 60's in 60". Hee.
This was actually my third instance of exercise this week: I also played frisbee and did some strollersizing that also incorporated park benches (split squats, bench jumps, static v-sits, push-ups.) I can't remember the stats, but there were multiple sets of each plus a whole lot of walking, and my pecs were still sore today.
4x/week is tricky, and will get tougher once frisbee ends and the snow flies, but I'll keep trying...
The summary:
5K (approx.) + 60 bench push-ups (34 min total)
60 walking lunges (30+30)
60 sit-ups (30+20+10)
60 bird-dogs (30+30)
On the 2nd last km of my route (which was completely uphill), there are five park benches. I paused and did 12 push-ups on each bench. Bench push-ups are obviously easier than standard PUs, but more difficult than from the knees (I'd have been able to do sets of 20 of those.)
I'd originally planned just the run with push-ups, but since the boys still hadn't (haven't!) returned I figured I'd throw in a few more sets. Geez, if I'd thought of it earlier, I could've done two more things and made it "6 60's in 60". Hee.
This was actually my third instance of exercise this week: I also played frisbee and did some strollersizing that also incorporated park benches (split squats, bench jumps, static v-sits, push-ups.) I can't remember the stats, but there were multiple sets of each plus a whole lot of walking, and my pecs were still sore today.
4x/week is tricky, and will get tougher once frisbee ends and the snow flies, but I'll keep trying...
Friday, October 16, 2009
in the home stretch
frisbee (northeast regionals) last weekend.
practice on wednesday.
today -
squats: 250 x5, x5, x5.
bench: 145 x4, x3, x3.
snatch: 95 x3, x3, x3, x3, x3.
practice on wednesday.
today -
squats: 250 x5, x5, x5.
bench: 145 x4, x3, x3.
snatch: 95 x3, x3, x3, x3, x3.
Little here, little there
Tuesday: Angry 5k, 22:47, then 30 walking lunges, then 5 x 10 reps each walking lunges and push ups. Stretch. Work.
Today: Warm up with the BP a 45 x 5, 135 x 5, then 5 rounds for time of
Row 500 m, 155 BP, max reps, 15 front extensions. Well, I only timed 4 rounds and that was 22:48, with one replacement set of 1 minute bench jumping for the rowing due to jackanapes. BP's were 8, 7, 6, 5, and 5. Row times were 1:47, 2:00, 2:02, 2:05. Har-rd.
Nice squats Daddy-O
Today: Warm up with the BP a 45 x 5, 135 x 5, then 5 rounds for time of
Row 500 m, 155 BP, max reps, 15 front extensions. Well, I only timed 4 rounds and that was 22:48, with one replacement set of 1 minute bench jumping for the rowing due to jackanapes. BP's were 8, 7, 6, 5, and 5. Row times were 1:47, 2:00, 2:02, 2:05. Har-rd.
Nice squats Daddy-O
Wednesday, October 7, 2009
Piecing it together
Hopefully I did enough little bits to add up to one whole workout. Let's do the math:
BW squat tabata (@ 145 squats in 4 min)
55 lb presses - 7, 5, 5
(While Tim looked on from his stroller)
--- a while later ---
3 rounds of:
7 push-ups (nice and deep)
15 sit-ups
(While Tim played on floor and we watched Milk)
20 glute bridges with Tim on top. Just one set because he then melted down.
Do I get to count the 45+ minutes of vigorous strolling? I'm still on the fence about that. It won't add to my speed, but it burns calories all the same. And I'm taking what I can get these days.
BW squat tabata (@ 145 squats in 4 min)
55 lb presses - 7, 5, 5
(While Tim looked on from his stroller)
--- a while later ---
3 rounds of:
7 push-ups (nice and deep)
15 sit-ups
(While Tim played on floor and we watched Milk)
20 glute bridges with Tim on top. Just one set because he then melted down.
Do I get to count the 45+ minutes of vigorous strolling? I'm still on the fence about that. It won't add to my speed, but it burns calories all the same. And I'm taking what I can get these days.
Tuesday, October 6, 2009
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'.
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'.
Sunday, October 4, 2009
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.
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".)
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".)
Friday, October 2, 2009
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.
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...
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...
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