Heavy and hard on the hands.
Squats: 135 x 5, 5, 5
Hang cleans: 75 x 5, 70 x 6, 65 x 6 (adjusting for form)
Deadlifts: 135 x 5, 5, 5 (yah big plates!)
Chin-ups: 2, 2 (and that was it for my grip)
Dips (offset by either 15 or 45 lb, but 10 lbs less than last time): 5, 4, 3
Incline sit-ups: 20, 20, 15
Thursday, May 20, 2010
Monday, May 17, 2010
Five Kay for Realsies
5K, 25:45. Yay!
I added four blocks to make up the missing distance on my 5K route, and then completed it faster than the cheater route. Excellent. Finally seeing some progress here!
I added four blocks to make up the missing distance on my 5K route, and then completed it faster than the cheater route. Excellent. Finally seeing some progress here!
Sunday, May 16, 2010
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
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
Friday, May 14, 2010
More hill sprints
Another bout of hill-sprints. Just like last time, but I completed the set of hills in under 12 minutes this time around by way of resting less -- getting back to the bottom of the hill each time within a set, and resting for less than the full 90 seconds between sets.
Also added 4 x 10 bench push-ups to the 18 minute easy recovery run.
Also added 4 x 10 bench push-ups to the 18 minute easy recovery run.
Tuesday, May 11, 2010
Jerry runs and rows
Today was an experiment to see if Jerry is good for DOMS:
Run 1 mile (7:10)
Row 2K (9:15)
Run 1 mile (7:55)
= 28.5 ish (including breaks between)
I didn't have a watch to track the time I spent between exercises, but I estimate about 2 minutes between. Time for a sip of water and to move between treadmill and erg.
Given that I didn't feel completely killed after this, I think I could shave a minute or two off the total time. Rest less, and definitely run the 2nd mile faster.
Run 1 mile (7:10)
Row 2K (9:15)
Run 1 mile (7:55)
= 28.5 ish (including breaks between)
I didn't have a watch to track the time I spent between exercises, but I estimate about 2 minutes between. Time for a sip of water and to move between treadmill and erg.
Given that I didn't feel completely killed after this, I think I could shave a minute or two off the total time. Rest less, and definitely run the 2nd mile faster.
Monday, May 10, 2010
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.
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.
legs
slow easy mile to warm up, then
reverse twisting lunges: 20 reps /leg
bridge: 10 reps x 3sec holds
max rep goblet squats (20kg): 15, 15, 11 (these never fail to send my heart rate soaring)
walking lunges: 10 x 3
200 BW squats for time: 8:40 (did 220, i started with 30reps thinking maybe i'd do 300 and ended up in sets of 20 afterwards)
max rep push-ups: 10, 4, 5, 3, 3
wanted to run but my legs would have none of it, so a dip in the pool with a few 'casual' laps to stretch out the legs.
sunday: too tired to workout but did some max rep push-ups
10, 7, 3, 2, 5
fairly consistent it would appear.
I am heading south for the next four days so no workouts, other than keeping at the push-ups and maybe some ab work for extra credit.
reverse twisting lunges: 20 reps /leg
bridge: 10 reps x 3sec holds
max rep goblet squats (20kg): 15, 15, 11 (these never fail to send my heart rate soaring)
walking lunges: 10 x 3
200 BW squats for time: 8:40 (did 220, i started with 30reps thinking maybe i'd do 300 and ended up in sets of 20 afterwards)
max rep push-ups: 10, 4, 5, 3, 3
wanted to run but my legs would have none of it, so a dip in the pool with a few 'casual' laps to stretch out the legs.
sunday: too tired to workout but did some max rep push-ups
10, 7, 3, 2, 5
fairly consistent it would appear.
I am heading south for the next four days so no workouts, other than keeping at the push-ups and maybe some ab work for extra credit.
Sunday, May 9, 2010
Kids and all
In the backyard this weekend, with one or two or all three kids milling about, chattering, jumping, playing etc.
Saturday saw Friday's Crossfit of as many rounds in 7 minutes of 10 Squat Cleans (75lbs for me) and 20 sit ups. Managed 4 rounds. Warmed up with a 400 m and some pull ups and finished with 3 x 400m with 90 seconds rest in between. Time were 1:22, 1:30, 1:30.
Today was an mild 3 x 10 good mornings, hang cleans and overhead squats with 85 lbs. Fun but cold.
Saturday saw Friday's Crossfit of as many rounds in 7 minutes of 10 Squat Cleans (75lbs for me) and 20 sit ups. Managed 4 rounds. Warmed up with a 400 m and some pull ups and finished with 3 x 400m with 90 seconds rest in between. Time were 1:22, 1:30, 1:30.
Today was an mild 3 x 10 good mornings, hang cleans and overhead squats with 85 lbs. Fun but cold.
Saturday, May 8, 2010
D'lifts
Finally returned to the deadlift after months, possibly years of separation. Also, some TGUs for good measure:
Deadlifts - 95 x 8; 105 x 7, 7, 7 (ready for 35 lb plates, which will give me a few extra inches of height at the bottom. Phewf.)
Bench press - 75 x 8, 7, 7 (need a spotter!)
3 rounds:
6/arm TGUs (8 lb dbs)
12 box jumps (16")
Deadlifts - 95 x 8; 105 x 7, 7, 7 (ready for 35 lb plates, which will give me a few extra inches of height at the bottom. Phewf.)
Bench press - 75 x 8, 7, 7 (need a spotter!)
3 rounds:
6/arm TGUs (8 lb dbs)
12 box jumps (16")
Whole lotta hill
40 minute run (a little less than 7 km) in the Lower Gatineau Park. (Hard to believe this is part of our neighbourhood.)
There were a lot of big, long hills.
There were a lot of big, long hills.
A go at Annie before breakfast
Double unders(tuck jumps) and situps 50-40-30-20-10 rep rounds for time
total - 15:09
finished with
max rep push-ups: 9 from feet (shocked the heck out of me!) 15 from knees
bench dips: 9
now free to trapse around the market, and stop for a tasty bevvie leaving annie as only a memory. I will come back to her. She's the only one who doesn't ask for a bar or pull ups. Classy lady.
total - 15:09
finished with
max rep push-ups: 9 from feet (shocked the heck out of me!) 15 from knees
bench dips: 9
now free to trapse around the market, and stop for a tasty bevvie leaving annie as only a memory. I will come back to her. She's the only one who doesn't ask for a bar or pull ups. Classy lady.
Thursday, May 6, 2010
Back to weights, too
No running for me, either. I actually planned on a TGU circuit like Josey's, but after the squats I was too strapped for time. Next time.
This time:
600 m rowing warm-up, as usual
Squats - 125 lb x 5, 5, 5; 95 x 10 (time for the Big Plates!)
Seated calf raises - 90 lb plus my weight on the seat x 8, 8, 8 (something to do between squat sets)
3 rounds:
6, 5, 4 assisted dips (25 lb offset, ie: 110 lbs)
20 inclined sit-ups
15 back extensions
And finally:
Eccentric-only chin-ups x 3
This time:
600 m rowing warm-up, as usual
Squats - 125 lb x 5, 5, 5; 95 x 10 (time for the Big Plates!)
Seated calf raises - 90 lb plus my weight on the seat x 8, 8, 8 (something to do between squat sets)
3 rounds:
6, 5, 4 assisted dips (25 lb offset, ie: 110 lbs)
20 inclined sit-ups
15 back extensions
And finally:
Eccentric-only chin-ups x 3
pushups
after an uninterupted 3k warm up, I did:
3 eccentric motion dips (talk about racey) actually, just half a dip lowering yourself really slow, no way i'm getting my body back up. yet.
3 x 3 pike pushups (feet on the couch, felt weird - can't imagine handstand pushups!)
3 x 15 pushups (5 from feet, 10 from knees)
3 x max rep bench (errr chair) dips 9,11,14 - seems I improved the further away from the pushups I got.
40 situps. because I was already on the floor.
3 eccentric motion dips (talk about racey) actually, just half a dip lowering yourself really slow, no way i'm getting my body back up. yet.
3 x 3 pike pushups (feet on the couch, felt weird - can't imagine handstand pushups!)
3 x 15 pushups (5 from feet, 10 from knees)
3 x max rep bench (errr chair) dips 9,11,14 - seems I improved the further away from the pushups I got.
40 situps. because I was already on the floor.
Wednesday, May 5, 2010
Shunned the running workout
Went for the weights. The other guys were no-shows anyway.
Warm-up then power cleans: 5 x 95, 3 x 115, 3 x 135, 3 x 145, 3 x 155, 2 x 165.
Deadlift: 275 x 5
The 3 rounds of max reps bench press (155lb) and pull ups: 10 + 14, 5 + 7, 5 + 6.
Stretch, 60 sit ups, shower.
Warm-up then power cleans: 5 x 95, 3 x 115, 3 x 135, 3 x 145, 3 x 155, 2 x 165.
Deadlift: 275 x 5
The 3 rounds of max reps bench press (155lb) and pull ups: 10 + 14, 5 + 7, 5 + 6.
Stretch, 60 sit ups, shower.
Racey
Is it me or is this blog getting racey, with cherry popping, quickies and jerks? It makes a fella want to work harder- Let's not be coy, we all know the sole reason all this effort is being expended by each of us is so that we look good naked.
Ummmm.
Tell me I am not alone here...
Monday: 5 K for time. Time was 21:22. Started fast, finished fast.
Tuesday: Sprints with some frisbee guys: 2 rounds of the following: sprint 60M (70%) + 10 push-ups, 60M + 9 squats (narrow, normal, wide stance), 60M + 20 bicycle sit-ups, 60M + 30 lunges (lunge complex), 60M + 10 split planks, 60M + 6 rounds of tower of power (10 split planks, 5 start dips on each side, 10 reverse split planks).
Timed the second round at 16:00 for me (with some social calls).
Lot's of work
Ummmm.
Tell me I am not alone here...
Monday: 5 K for time. Time was 21:22. Started fast, finished fast.
Tuesday: Sprints with some frisbee guys: 2 rounds of the following: sprint 60M (70%) + 10 push-ups, 60M + 9 squats (narrow, normal, wide stance), 60M + 20 bicycle sit-ups, 60M + 30 lunges (lunge complex), 60M + 10 split planks, 60M + 6 rounds of tower of power (10 split planks, 5 start dips on each side, 10 reverse split planks).
Timed the second round at 16:00 for me (with some social calls).
Lot's of work
spoiled intentions
first was good under 29min 5km, but just after 2k the dreadmill halted to a stop (scared me to tears as I wasn't expecting the abrupt stop).
after the machine and I recovered, slow half km and then tried for a fast mile (aiming for 7:45). consistent at 12.5k for the first 800m and about to bring it up to 13k when the machine halted to a stop (this can't be good for my blood pressure).
ended with an easy 2k so I wouldn't go back to my room frustrated.
I dream of nosehill, the bow trail, and the mountains.
after the machine and I recovered, slow half km and then tried for a fast mile (aiming for 7:45). consistent at 12.5k for the first 800m and about to bring it up to 13k when the machine halted to a stop (this can't be good for my blood pressure).
ended with an easy 2k so I wouldn't go back to my room frustrated.
I dream of nosehill, the bow trail, and the mountains.
Tuesday, May 4, 2010
Popped my cherry
My 'turkish get-up' cherry that is...
30 tgu's, 30 tuck jumps, 30 burps (start from the squat, kick back to pushup, jump back to squat). Time was:
tgu's (5.5lb dumbell) - 3:18
tuckjumps - 2:03
burps - 4:56
total - 10:17
This workout got me soaked (stinging eyes, sweat dropping off my nose soaked - loved it) tgu's are fun, could probably take this w/o to 50's. Had contemplated repeating but the burps induce bile.
finished with a 1km run, planks x3 (1min, 35 sec, 25 sec - my abs were ok but my shoulders couldn't hack it after the above), supermans 15x2, leg throws 13 x3 and a 3km run (had only planned 1km as there is work to be done but the endorphins started flowing and I missed the high. Hey - it's been over 6 weeks since I've had chocolate ;)
Over the weekend, did a short 3km and a 300metre swim with some 1 min. egg beaters thrown in as penance.
30 tgu's, 30 tuck jumps, 30 burps (start from the squat, kick back to pushup, jump back to squat). Time was:
tgu's (5.5lb dumbell) - 3:18
tuckjumps - 2:03
burps - 4:56
total - 10:17
This workout got me soaked (stinging eyes, sweat dropping off my nose soaked - loved it) tgu's are fun, could probably take this w/o to 50's. Had contemplated repeating but the burps induce bile.
finished with a 1km run, planks x3 (1min, 35 sec, 25 sec - my abs were ok but my shoulders couldn't hack it after the above), supermans 15x2, leg throws 13 x3 and a 3km run (had only planned 1km as there is work to be done but the endorphins started flowing and I missed the high. Hey - it's been over 6 weeks since I've had chocolate ;)
Over the weekend, did a short 3km and a 300metre swim with some 1 min. egg beaters thrown in as penance.
Monday, May 3, 2010
A few metres shy
A 5K for time. Took Overunder's word on a route and was amazed at my sub-25 min time. A mapping showed the route to be about 200 m shy of 5K.
However, nobody's a stickler here, so I'll extrapolate to include the missing distance and report:
5K, 26 min. It felt good.
Still more than a minute better than the best I've done in a long time. The new route has the downhill part at the END of the run, rather than the beginning, which is a big help.
However, nobody's a stickler here, so I'll extrapolate to include the missing distance and report:
5K, 26 min. It felt good.
Still more than a minute better than the best I've done in a long time. The new route has the downhill part at the END of the run, rather than the beginning, which is a big help.
Six by eight
Last Friday. Early morning. Pressed for time.
6 x 800 m runs. Rest (walk/jog 120m) @75 seconds in between. Time for each 800m ranged from 3:35 to 3:50 min.
Total: 5.4 km in 28:37 min.
6 x 800 m runs. Rest (walk/jog 120m) @75 seconds in between. Time for each 800m ranged from 3:35 to 3:50 min.
Total: 5.4 km in 28:37 min.
Quiet
But alive.
Last week saw much getting over jet-lag, work-lag and fam-lag. It was busy!
There was a surprise 3.5 k rescue run. That was fun, and much needed.
On Friday I did the Crossfit WOD of 70 burpees (did only 60 I think), 60 sit-ups, 5 45 lb DB swings, 40 pull ups (20 wide grip and 20 normal grip) and 30 70lb presses. Time was 28:40.
Not much happenned on the weekend. Fitness wise.
Last week saw much getting over jet-lag, work-lag and fam-lag. It was busy!
There was a surprise 3.5 k rescue run. That was fun, and much needed.
On Friday I did the Crossfit WOD of 70 burpees (did only 60 I think), 60 sit-ups, 5 45 lb DB swings, 40 pull ups (20 wide grip and 20 normal grip) and 30 70lb presses. Time was 28:40.
Not much happenned on the weekend. Fitness wise.
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