Apparently, Tim thinks the gym is “chin”; every time Dad told him I was at the GYM, he nodded and grabbed his CHIN.
Thursday, February 3, 2011
Posterior (power) chain
After I shoveled the driveway last night, Overunder suggested a deadlift workout for this morning. Risking a back blowout, I gave it a whirl:
5 rounds:
21, 18, 15, 12, 9 deadlifts (95 lbs)
Run 400m (13.5/14 kmph)
(Took about 16-17 minutes)
Bench dips - 3 sets of 10
Hip raises - 35 lbs; 3 sets of 10
My back held out. Didn't even twinge. It strong like bull.
5 rounds:
21, 18, 15, 12, 9 deadlifts (95 lbs)
Run 400m (13.5/14 kmph)
(Took about 16-17 minutes)
Bench dips - 3 sets of 10
Hip raises - 35 lbs; 3 sets of 10
My back held out. Didn't even twinge. It strong like bull.
Tuesday, February 1, 2011
Monday, Rock Star Style
I am not really a RS, just a dad.
On the physio weight regime (all glossy white machines with images of anatomically correct men in the prescribed positions -the same people that make airline safety cards do these illustrations, they must):
3k row, 12:42
155 BP x 5 x 5 x 5, supersetted with knees to elbows x 10,8,7
3 sets each of 15 reps:
170lb leg press
145lb adductor
145lb abductor
Need to up all ove above.
3 sets each of 15 reps:
10kg overhead split squat/leg
40 calf raises with 25 lb plate.
On the physio weight regime (all glossy white machines with images of anatomically correct men in the prescribed positions -the same people that make airline safety cards do these illustrations, they must):
3k row, 12:42
155 BP x 5 x 5 x 5, supersetted with knees to elbows x 10,8,7
3 sets each of 15 reps:
170lb leg press
145lb adductor
145lb abductor
Need to up all ove above.
3 sets each of 15 reps:
10kg overhead split squat/leg
40 calf raises with 25 lb plate.
Rabbits!
My husband is a rock star. At least a couple of mornings a week, he takes on all the kid duties in addition to trying to get himself ready for work (breakfasts, lunches, showers, diaper changes, general entertainment), so I can get to the gym. It gives me the motivation to try to overcome the pre-caffeine fatigue and work hard to make it worth everyone's effort.
Today, I went for the higher reps and lighter weight.
Split squats - 32 lb x 10/leg x 4 sets
KB swings - 25 lb x 20 x 4 sets
Hammie curls on the ball - 15 + 5 hip raises x 3 sets
Vertical ball tosses* - 8 kg ball x 15 x 3 sets
The Mile - 7:08 min (13.5 mph steady)
* Like wall balls, but only with a half-squat, and throwing the ball straight up rather than against a wall.
Yoga tonight! I am now addicted to yoga. Yay!
Today, I went for the higher reps and lighter weight.
Split squats - 32 lb x 10/leg x 4 sets
KB swings - 25 lb x 20 x 4 sets
Hammie curls on the ball - 15 + 5 hip raises x 3 sets
Vertical ball tosses* - 8 kg ball x 15 x 3 sets
The Mile - 7:08 min (13.5 mph steady)
* Like wall balls, but only with a half-squat, and throwing the ball straight up rather than against a wall.
Yoga tonight! I am now addicted to yoga. Yay!
Sunday, January 30, 2011
Yin and Yang
Well, actually, I yanged yesterday; today was the yin: 90 minutes of hot Yin yoga. Awesome. Going again on Tuesday.
Yesterday, I hit the gym while Overunder did swimming lessons with the Little Guy.
1000 m row (my new warm-up regime)
Squats - 125 x 5 sets of 5
(superset with single-leg BW calf raises - 10/leg x 4 sets)
Deadlifts - 95 x 8; 115 x 5 sets of 5
(superset with) Dips - 3, 2, 2, 2, 1
One-legged balancing on bosu ball - transferring an 8 lb db from hand to hand, and bouncing! (2 x each leg)
The Mile - 7:30 min. Had a fair amount of gas left in the tank.
Yesterday, I hit the gym while Overunder did swimming lessons with the Little Guy.
1000 m row (my new warm-up regime)
Squats - 125 x 5 sets of 5
(superset with single-leg BW calf raises - 10/leg x 4 sets)
Deadlifts - 95 x 8; 115 x 5 sets of 5
(superset with) Dips - 3, 2, 2, 2, 1
One-legged balancing on bosu ball - transferring an 8 lb db from hand to hand, and bouncing! (2 x each leg)
The Mile - 7:30 min. Had a fair amount of gas left in the tank.
Friday, January 28, 2011
The weight is over
First day of physio prescribed weights.
12 minutes of stairmaster, 78 floors. Then 3 x 15 reps each of:
Leg press 130, 150, 170
Adductors 145 lbs
Abductors 145 lbs
Supersetted all of above.
Then:
25 lb DB's wall squats (with a ball)
10kg overhead split squats, each leg
Finally:
Bridge ball tucks (hammy ball)
Rushed back to work.
12 minutes of stairmaster, 78 floors. Then 3 x 15 reps each of:
Leg press 130, 150, 170
Adductors 145 lbs
Abductors 145 lbs
Supersetted all of above.
Then:
25 lb DB's wall squats (with a ball)
10kg overhead split squats, each leg
Finally:
Bridge ball tucks (hammy ball)
Rushed back to work.
Tuesday, January 25, 2011
Slow Squats
Warmed up with 12:00 of rowing (2.7km). Nice to get back to it.
Then 3 rounds of:
10 slow squats (4 sec down, 4 sec rest, 4 seconds up) with 45 lbs. These make your head spin.
15 10kg overhead split lunges (standing) each leg.
5 kg left legged calf raises on a step.
After, 3 rounds of:
10 2kg ball passes one legged on a Bossu ball (each leg)
40 seconds plank.
Tomorrow I discuss a "weight training" program with my physio. It will be conservative.
Then 3 rounds of:
10 slow squats (4 sec down, 4 sec rest, 4 seconds up) with 45 lbs. These make your head spin.
15 10kg overhead split lunges (standing) each leg.
5 kg left legged calf raises on a step.
After, 3 rounds of:
10 2kg ball passes one legged on a Bossu ball (each leg)
40 seconds plank.
Tomorrow I discuss a "weight training" program with my physio. It will be conservative.
Monday, January 24, 2011
Evening at the gym, thank god
What with this no-sleep bender we're on (how did we survive those 13 months of no sleep? We're so spoiled now...), it was a relief to get a chance to hit the gym in the evening, rather than early in the morning. The 7:30 pm crowd in the weight room is much different from the 7:30 am one: the hardcores seem to be morning people.
Anyway. The fatigue was mostly noticeable during the run portion of the workout, when the second 400 m kicked my ass.
Warm-up- 1000 m row
Hang clean and press - 52 x 8; 62 x 6, 5, 5
Squats - 115 x 6, 5, 5, 5, 5; 95 x 12
Chins - 1, 1, 1, 1 (superset with the squats)
Run - 2 x 400 m @14 kmph (200 m rest); 800 m @12 kmph
Here's hoping for less snot and more sleep tonight!
Anyway. The fatigue was mostly noticeable during the run portion of the workout, when the second 400 m kicked my ass.
Warm-up- 1000 m row
Hang clean and press - 52 x 8; 62 x 6, 5, 5
Squats - 115 x 6, 5, 5, 5, 5; 95 x 12
Chins - 1, 1, 1, 1 (superset with the squats)
Run - 2 x 400 m @14 kmph (200 m rest); 800 m @12 kmph
Here's hoping for less snot and more sleep tonight!
Forgot Today
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.
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.
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.
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