On the Bike, 8.97 miles in 25 minutes. HR peaked at 174.
Then Bench press, 5x5x5x5x4 at 155lbs supersetted with knees to elbows to fatigue (10, 10, 8, 5, 5). I don't know if this was a good idea.
Finshed with 3 x 15 on the hammy rehab ball.
Monday, January 24, 2011
A real bender
A no sleep bender. We are dying.
Friday: 10 minutes of STAREmaster OO . Thats good stuff at 104 steps per minute.
Then 3 x 10 pull ups, 20 presses with 45 lb bar.
Then 5 x 15 squats, right and left split squats.
Then 3 x 15 bridge ball tucks for hammy rehab. Here is an image of hammy rehab:
Friday: 10 minutes of STAREmaster OO . Thats good stuff at 104 steps per minute.
Then 3 x 10 pull ups, 20 presses with 45 lb bar.
Then 5 x 15 squats, right and left split squats.
Then 3 x 15 bridge ball tucks for hammy rehab. Here is an image of hammy rehab:
Thursday, January 20, 2011
Huff, Puff
On the Bike to Nowhere, 8.29 mystery units in 25 minutes (HR up to 171). Then 3 x: 10 dips, all the way down, all the way up, 1 legged bossu ball balance passing a weight 10 times each leg.
More, more, more
Getting back into the swing of things, at last. Overunder even planned to be late to a meeting this AM so I could get to the gym.
No running today.
Rowing: 1000 m in 5 min (warm-up pace!)
Squats: 115 x 5, 5, 5, 5, 5 (I'll be back to the big plates in no time.)
Chin-ups: 1, 1, 1, 1, 1 (superset these with the squats)
25 lb kettlebell swings: 5 sets of 20
And, another set of bosu ball stands.
No running today.
Rowing: 1000 m in 5 min (warm-up pace!)
Squats: 115 x 5, 5, 5, 5, 5 (I'll be back to the big plates in no time.)
Chin-ups: 1, 1, 1, 1, 1 (superset these with the squats)
25 lb kettlebell swings: 5 sets of 20
And, another set of bosu ball stands.
Tuesday, January 18, 2011
Giving it a little more...
I tried to inject some intensity today, though I didn't time it or anything...
5 rounds:
Run 400 m @ 14 kmph (1:40ish total)
10 thrusters, 45 lb
Then:
Bench dips - 10, 10, 10, 8
Bent-over rows - 35 lbs x 8, 7, 6, 6/arm
Split squats - 30 lbs x 8, 8, 8/leg (10 sec break between sets)
Finale: Practice standing one-legged on the bosu ball. About a minute per leg x 2.
Tonight: YOGA!
5 rounds:
Run 400 m @ 14 kmph (1:40ish total)
10 thrusters, 45 lb
Then:
Bench dips - 10, 10, 10, 8
Bent-over rows - 35 lbs x 8, 7, 6, 6/arm
Split squats - 30 lbs x 8, 8, 8/leg (10 sec break between sets)
Finale: Practice standing one-legged on the bosu ball. About a minute per leg x 2.
Tonight: YOGA!
Too Badda
Quick one today:
Tabata pull ups, squats, push ups, sit ups. Totals were 35, 148, 57 and 82. In and out in 35 minutes!
Tabata pull ups, squats, push ups, sit ups. Totals were 35, 148, 57 and 82. In and out in 35 minutes!
Monday, January 17, 2011
Late to post
Had two more trips to the gym last week, more cycling, more stairs, more body weight lunges, squats, calf raises, hammy curls.
Today, 15 minutes on the bike: 5.28 mystery units of distance, HR was 165+. Then 10 minutes on the staremaster, level 11, 59 stories climbed. Then BP, 145 x 5,5,5,5,5 with 15 x each squat, left lunge, right lunge, hammy curl in between.
Today, 15 minutes on the bike: 5.28 mystery units of distance, HR was 165+. Then 10 minutes on the staremaster, level 11, 59 stories climbed. Then BP, 145 x 5,5,5,5,5 with 15 x each squat, left lunge, right lunge, hammy curl in between.
Thursday, January 13, 2011
Playing around
I think about what I'm going to do at the gym either late the night before a planned visit, or in the morning on my way out the door. Trouble is, I'm pretty much braindead at both of these times. So this week I've been relying on Overunder to design my workouts for me. I write down whatever he says, put the scrap of paper in my pocket, and off I go.
Today was:
Bench press: 70 lb x 5, 5, 5, 5, 5, superset with
Bench hops - 30, 30, 30 (hands on bench, two-footed hop over the bench from side to side)
"Knees-to-elbows" (best effort - I can get about as far as my elbows with a little controlled kipping) - 5 sets of 5; superset with
Squats - 95 lb x 4 sets of 5
Power cleans - just playing around with a 50 lb barbell. I did about 15 or so, fast and slow, just getting the feel of the movement.
Running - Two sets of: jog 200m/run 800m (at 13 kmph). I'll add a third set next week.
Today was:
Bench press: 70 lb x 5, 5, 5, 5, 5, superset with
Bench hops - 30, 30, 30 (hands on bench, two-footed hop over the bench from side to side)
"Knees-to-elbows" (best effort - I can get about as far as my elbows with a little controlled kipping) - 5 sets of 5; superset with
Squats - 95 lb x 4 sets of 5
Power cleans - just playing around with a 50 lb barbell. I did about 15 or so, fast and slow, just getting the feel of the movement.
Running - Two sets of: jog 200m/run 800m (at 13 kmph). I'll add a third set next week.
Tuesday, January 11, 2011
Time...moving...slowly
When will this weight free reign of boringness be over?
Last Thursday: More bike, more staremaster, 5 x 15 of push ups, squats, ball bridge-tucks, sit-ups.
Today: 24 minutes on the bike: 8 miles. HR was 160+ for about 20. Then 5 rounds of 4 strict pull ups, 4 strict dips, 10 calf raises, one legged (guess which leg? Kate Moss, or Kate Moss's brother?)
Last Thursday: More bike, more staremaster, 5 x 15 of push ups, squats, ball bridge-tucks, sit-ups.
Today: 24 minutes on the bike: 8 miles. HR was 160+ for about 20. Then 5 rounds of 4 strict pull ups, 4 strict dips, 10 calf raises, one legged (guess which leg? Kate Moss, or Kate Moss's brother?)
Yoga may change my life.
I just got back from a hot yin yoga class. I don't think one should be allowed to drive after yoga. (Not this kind of yoga, anyway.) Zen, I guess, is the word to describe my state right now. (Helps that the first thing I did upon arriving home was drink a glass of wine.)
After years of thinking I should probably get on the yoga bandwagon, and months of postponing an actual promise to myself, I finally went to a yoga class. It was a slow-stretchy kind of thing, where we avoided using muscles and focused on just stretching, holding each pose for five (5!) minutes. It was hard. It was awesome.
I signed up a first month of unlimited classes, so I must go at least four more times...Just enough to develop a habit, methinks. But I'm pretty excited about the possibilities of this yoga thing, and the biggest barrier -- jumping into a completely unfamiliar scenario -- has been breached. I'm good to go.
I will touch my toes! I will! I will!
After years of thinking I should probably get on the yoga bandwagon, and months of postponing an actual promise to myself, I finally went to a yoga class. It was a slow-stretchy kind of thing, where we avoided using muscles and focused on just stretching, holding each pose for five (5!) minutes. It was hard. It was awesome.
I signed up a first month of unlimited classes, so I must go at least four more times...Just enough to develop a habit, methinks. But I'm pretty excited about the possibilities of this yoga thing, and the biggest barrier -- jumping into a completely unfamiliar scenario -- has been breached. I'm good to go.
I will touch my toes! I will! I will!
Monday, January 10, 2011
Putting the resolutions into practice
So it seems that the past couple months have been the winter of our collective inertia. (Unless Daddy-o is over there secretly hefting the concrete-bucketbells. And I cannot speak to Josey's yoga shenanigans.)
Well, I finally hauled myself back to Le Gymnase this morning. Not as painful as I expected (the getting dressed and getting into the freezing car before coffee and sunrise, I mean). The workout was okay too... Took it a easy in the hopes that I will still be able to move tomorrow. I'll try a few more times this week (including some yoga, if all goes according to plan), and maybe take some new baselines early next week.
For today:
Chin-ups - 3
Jumping chin-ups - 3, 3, 3, 3
Squats - 95 lbs, 5 sets of 6
Presses - 42 lbs, 5 sets of 5
RDLS - 62 lbs, 3 sets of 12
Running: 2 x jog 200m + run 800m (10 minutes. ie: 800 m @ 13 kmph)
Then home for back-to-back lattés.
Well, I finally hauled myself back to Le Gymnase this morning. Not as painful as I expected (the getting dressed and getting into the freezing car before coffee and sunrise, I mean). The workout was okay too... Took it a easy in the hopes that I will still be able to move tomorrow. I'll try a few more times this week (including some yoga, if all goes according to plan), and maybe take some new baselines early next week.
For today:
Chin-ups - 3
Jumping chin-ups - 3, 3, 3, 3
Squats - 95 lbs, 5 sets of 6
Presses - 42 lbs, 5 sets of 5
RDLS - 62 lbs, 3 sets of 12
Running: 2 x jog 200m + run 800m (10 minutes. ie: 800 m @ 13 kmph)
Then home for back-to-back lattés.
Tuesday, January 4, 2011
New Years Revoloution
On the bike at the gym today, 27 minutes 17+ of which were with a heart rate of 165 or more, 2 minutes at 175. Then 5 minutes of STAIRMASTER (which actually makes you STARE). This is all Physio prescribed stuff.
Then 5 sets of 5 reps of 135 bench press. Will up to 145.
Then 5 sets of 5 reps of 135 bench press. Will up to 145.
Sunday, December 26, 2010
Well, Maybe Still Going On
The party, that is.
Drinks and cookies, cookies and drinks!
Today, 10,7, 6 pull ups. Then back to the cookies.
Later...pre sparkler push up Tabata (Japanese for 'Suckah!'):
17,12,12,10,7,6,5,4
Drinks and cookies, cookies and drinks!
Today, 10,7, 6 pull ups. Then back to the cookies.
Later...pre sparkler push up Tabata (Japanese for 'Suckah!'):
17,12,12,10,7,6,5,4
Friday, December 24, 2010
Definitely Over
After Physio today:
Bike, 20 minutes HR at 160 (171 for the last 2 minutes).
Bench press, 135 x 5 x5 x5 x5 x5
35 sit-ups
I am allowed to standing no weight hammy curls. 'Cept I am too weak to do them :-)
Bike, 20 minutes HR at 160 (171 for the last 2 minutes).
Bench press, 135 x 5 x5 x5 x5 x5
35 sit-ups
I am allowed to standing no weight hammy curls. 'Cept I am too weak to do them :-)
Wednesday, December 22, 2010
Party's Over
Off the crutches 6 days ago. Time to get back into things. Remember Overunder, start slowwwww.
I have been doing a daily regimen of Physio exercises twice a day since Nov 17. Its been helpful. Lightweight by the usual standards, but helpful.
Last week I started weight bearing exercises. Again nothing challenging by usual standards, but more than enough for my little Kate Moss leg. Its tiny, and often needs attention.
Yesterday I went back to the Goodlife. It felt good, sort of homey, and I was happy to see a bunch of new douchebags working their phone muscles and grunting in small groups in between sets.
I laid down 12, 6, 5 pull ups just to test the waters. I was a little winded. Hopped on the bike (really quite helpful in my condition) for some perineum abuse. I biked for 20 mins and kept my heart rate between 144 and 161 the whole time. Some stretching afterward and 5 x 10 push ups and sit ups.
Its a small start, and it seems a long way to go judging by how I felt after this, but what are you gonna do? Whimper and die? Did that last month...
I have been doing a daily regimen of Physio exercises twice a day since Nov 17. Its been helpful. Lightweight by the usual standards, but helpful.
Last week I started weight bearing exercises. Again nothing challenging by usual standards, but more than enough for my little Kate Moss leg. Its tiny, and often needs attention.
Yesterday I went back to the Goodlife. It felt good, sort of homey, and I was happy to see a bunch of new douchebags working their phone muscles and grunting in small groups in between sets.
I laid down 12, 6, 5 pull ups just to test the waters. I was a little winded. Hopped on the bike (really quite helpful in my condition) for some perineum abuse. I biked for 20 mins and kept my heart rate between 144 and 161 the whole time. Some stretching afterward and 5 x 10 push ups and sit ups.
Its a small start, and it seems a long way to go judging by how I felt after this, but what are you gonna do? Whimper and die? Did that last month...
Monday, December 20, 2010
A tabata a day
Without much free time and out of the habit of working out, I've scraped together a desperation-style regimen that consists of one simple premise: a tabata a day.
Four minutes. That's all I get/need/do. And I have to do it while Tim's asleep. (When I tried to do it with him around, he ended up on my back while I was doing push-ups. I gave up on round 2.)
I've done one or two every day (except Sunday) for the past week. Eight tabatas. Of any exercise I can think of. I've done squats, sit-ups, push-ups (knees), ham curls on the ball, one-legged bridges, and bench dips.
My total reps for the week: 857. (Per tabata high: squats=154; Per tabata low: push-ups=66.)
Four minutes. That's all I get/need/do. And I have to do it while Tim's asleep. (When I tried to do it with him around, he ended up on my back while I was doing push-ups. I gave up on round 2.)
I've done one or two every day (except Sunday) for the past week. Eight tabatas. Of any exercise I can think of. I've done squats, sit-ups, push-ups (knees), ham curls on the ball, one-legged bridges, and bench dips.
My total reps for the week: 857. (Per tabata high: squats=154; Per tabata low: push-ups=66.)
Tuesday, November 16, 2010
Folding time and space
I missed posting last week, but I wanted to capture it for posterity and to try to convince myself that I'm not a total lazy ass. (I've had a cold for two weeks -- the first in years), and that along with Tim's new sleep schedule (make that "sleep" schedule), and I'm pooped to all hell.
Anyway, the workout went something like this:
5 rounds (ostensibly for time; ie: I hurried)
10 squats (95 lb)
10 presses (45 lb)
20 tuck jumps
12 back extensions
I did it in about 18 minutes. Then did some chin-ups. A couple sets of 3, and some jumping pull-ups. Oh, and 4 sets of 400 m at 15 km/hr.
Also, I've been going for runs, with and without Tim. Trying to do something -- anything -- at least every other day. Baba is going home tomorrow, though, so it's going to get harder to do stuff.
Anyway, the workout went something like this:
5 rounds (ostensibly for time; ie: I hurried)
10 squats (95 lb)
10 presses (45 lb)
20 tuck jumps
12 back extensions
I did it in about 18 minutes. Then did some chin-ups. A couple sets of 3, and some jumping pull-ups. Oh, and 4 sets of 400 m at 15 km/hr.
Also, I've been going for runs, with and without Tim. Trying to do something -- anything -- at least every other day. Baba is going home tomorrow, though, so it's going to get harder to do stuff.
Squats and 400's
Another repeater, so I have stats to compare with.
The workout:
4 rounds for time:
Run 400 m
50 squats
My time: 12:20.
Compare with last time: 14:20
Confessions: I didn't look at the workout post before doing this one; I just remembered I'd done something like it before. So a) I did it backwards and squatted first then ran the 400 m, which, after the first round I don't think it would matter much, and b) I actually did 5 rounds this time, and completed the total in 15:35. Then went for an easy 20 minute jog and met up with Baba and Tim at the park.
The workout:
4 rounds for time:
Run 400 m
50 squats
My time: 12:20.
Compare with last time: 14:20
Confessions: I didn't look at the workout post before doing this one; I just remembered I'd done something like it before. So a) I did it backwards and squatted first then ran the 400 m, which, after the first round I don't think it would matter much, and b) I actually did 5 rounds this time, and completed the total in 15:35. Then went for an easy 20 minute jog and met up with Baba and Tim at the park.
Saturday, November 13, 2010
Deets
Well, its been 48 hours since surgery and things seem to be going fine. Not too much pain, swelling appears normal (but there is swelling!) and I can bend and straighten my knee a little. I have made 2 trips down the stairs!
The surgeon let me know that the surgery went well. I kind of figured that out on my own because I was awake for the whole 3 hour procedure. Numb from the waist down, a little groggy with Gravol, but otherwise lucid. There was much snipping, tugging, scraping, drilling and hammering taking place on the other side of the sterile barrier. I could hear everything but saw nothing. I was chatting to the people on the other side. Made a few jokes even! Eventually it was done, the hamstring graft was ratcheted tight and I was stitched up, wrapped up and sent to recover. Recovery was the worst. It was a full 3 hours before I could even twitch a thigh, and I wasn't able to get up for almost 8 hours. We then had a 2 hour drive home. That part was a little dicey, but Ms Hedda was great company and drove fast. No cookies were tossed. Honestly, there were none to toss; at this point I had eaten but 3 chips in 24 hours.
Ms Hedda has also been a saint helping me recover here at home, despite our littlest squatter's every attempt to thwart her; nay, drive her totally insane. Anyway, I will owe her large.
So it will be a long road to get back at things the way I like. Four weeks on crutches (due to the hammering, which was an attempt to stimulate some blood flow in the cartilage on the end of my femur. Oh, it was awesome!). I will see the surgeon on Tuesday, start physio on Thursday and we'll see how things go. I will keep posting the progress!
Ciao
The surgeon let me know that the surgery went well. I kind of figured that out on my own because I was awake for the whole 3 hour procedure. Numb from the waist down, a little groggy with Gravol, but otherwise lucid. There was much snipping, tugging, scraping, drilling and hammering taking place on the other side of the sterile barrier. I could hear everything but saw nothing. I was chatting to the people on the other side. Made a few jokes even! Eventually it was done, the hamstring graft was ratcheted tight and I was stitched up, wrapped up and sent to recover. Recovery was the worst. It was a full 3 hours before I could even twitch a thigh, and I wasn't able to get up for almost 8 hours. We then had a 2 hour drive home. That part was a little dicey, but Ms Hedda was great company and drove fast. No cookies were tossed. Honestly, there were none to toss; at this point I had eaten but 3 chips in 24 hours.
Ms Hedda has also been a saint helping me recover here at home, despite our littlest squatter's every attempt to thwart her; nay, drive her totally insane. Anyway, I will owe her large.
So it will be a long road to get back at things the way I like. Four weeks on crutches (due to the hammering, which was an attempt to stimulate some blood flow in the cartilage on the end of my femur. Oh, it was awesome!). I will see the surgeon on Tuesday, start physio on Thursday and we'll see how things go. I will keep posting the progress!
Ciao
Wednesday, November 10, 2010
under the knife
In the aftermath, we discovered that those pistol squats came in handy: for getting in and out of the car with one invalid leg sticking out in front...
Can't wait to try out the new ACL!
Can't wait to try out the new ACL!
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