We're back as well!

What I love about starting back into weights - I can bench more than I can squat! Mostly due to the fact that I get all nervous with my form and worry I am going to hurt my back. I gain much quicker on my squats, so the payoff is pretty immediate.

squats: 65 x5 x5 x6
bench: 65 x5 x5 x10
pulldowns: 48 x12 x12 x30

finisher: 2 min farmer's walk around the gym (25lbs per arm).

cardio includes heart pounding mountain hikes with quick elevations and brilliant vistas (we're aiming for one a week!) and 3x weekly lunch runs. similar to stroller runs, sans adorable toddler.

I am with you!

Today it is hot. HAWT!

8 x 200 m sprints with 400m active recovery runs in between. All sprints were sub 30 seconds, all AR runs were 2:00-2:30. There were a few breaks for sips of water. This was brutal.

Kicker was a lame 5 broad jumps + five push ups each jump for time. (1:44).

Heartbreaker

Here's what I did to try to quell the ache in my chest after dropping off an inconsolable Tim at nursery school (yes, I cried too, but not in front of him):

4 rounds for time:

15 sit-ups
15 push-ups (5 regular, 10 knees, because I'm a realist)
200 skips
20 overhead walking lunges (using a pole, not a barbell)

=20:20

Some may be interested to note that the skipping highlighted the fact that the pelvic muscles are still not quite 100%. Wow.

I'm back. Who's with me?

First in the "Nursery School Workout" summer series:

5 rounds for time:
50 squats
Run 400 m
= 16:50

This is a full 1:15 min slower than I did it last November. Someone's got work to do!

Finished up with 3 x 10 push-ups.

ps - Did the usual thrice-weekly 5K stroller run this morning, but got caught in a thunderstorm. Ran the last km or so at a 400 m pace, with a couple of 30 sec rest breaks under trees. Tim got soaked from the waist down but slept through it all.

700 hundred foot ceiling

well, not really that big a ceiling. but my gym is pretty empty and that is wonderful.

Thursday
40min walk at 4mph. I know, I know. I'll be doing sprints and the fast mile soon. I hope.

Friday
squats: 205 x5,5,10
bench: 118 x5,5,9

Saturday
cleans: 131 x3,3,3,3,3
chins: 4,3,3,2,2

welcome to the new apartment

we've moved. we're more or less settled. we're in a condo by the bow river. it is the first of many being built. the land owner and the builder are in court deciding what to do about something so the other half dozen buildings are not being completed any time soon. what this means is that the most people i have ever seen use the gym are four, including myself. and they have a squat rack. boom.

Monday
squats: 185 x5,5,5
bench: 115 x5,5,5

<some time later>
cleans: 125 x3,3,3,3,3
chins: 3,3,2,2,2

Tuesday
40 minute walk at 4mph. I know, I know but I've got a bit of a paunch from being sedentary-ish.

Also did some core work. And some random chins throughout the day (8 sets of 2).

Wednesday
deadlift: 185 x10
press: 95 x5,5,6

<some time later>
cleans: 128 x3,3,3,3,3
chins: 3,3,3,2,2

Barefoot, pyjamas, buttcrack

There are benefits to basement workouts. Like not having to get dressed. And deadlifts in barefeet? Sweet! The weight was too light, but I don't think 115 lbs was ever that easy.

Quick, while Tim's asleep!

5 rounds:

7 db presses (20 lb dbs)
7 deadlifts (115 lbs)
15 incline sit-ups

Heave!

This dude's the only one working around this house lately. Note that he's working on presses, NOT phone curls. 

Okay, actually, Dad's been doing plenty but has also been RIMming around the clock so doesn't have time to post his workouts. As for this kitty-cat, her gym membership expired one week ago. Not renewing. Theoretically, we have enough equipment here to do pretty much what I was doing at the $50/month gym, so...

I have gone out for a few runs with Dumbbell Boy, and hope to keep that up as the weather improves. Not today, though - we're in the midst of winter's last gasping snowfall.

Push, pull, squat, run

Hi. I've gone to the gym a few times and haven't posted. Early mornings are killing me, so to spare the mental anguish, I've designed my workouts based on this template: push, pull, squat (in a circuit), then run sort-of-but-not-too intensely.

For example, yesterday's workout looked like this:

3 rounds:
50 squats (45 lbs)
6 horizontal chins (couldn't really finish the last set)
10 push-ups

1 set: 10 squats (95 lbs), 6 jumping chins, 10 push-ups

Run - 2 kms@ 12 kmph (5 min kms)

Or a few days ago:

10/leg bench step-ups (50 lbs)
10 bench dips
8 close-grip lat pulls (85 lbs)

Tempo run - 3 kms starting at 10 kmph up to 14 kmph and back down again.

Yoga: x2 weekly!

mwaor

squats: 205 x5,5,5
bench: 120 x5,5,5

alas, alack

well, hello there. I've been off injured for a while. I had a torn rotator that I injured the week before Worlds in June. I've felt pain in it until the first week of February when I really seemed to turn the corner for reals. I still have posture issues I need to resolve (years of slouching at a computer have forced my shoulder blades wide and weak, shortening said rotator muscle (teres minor). But now I'm back and doing stuff. I'm especially interested in keeping the shoulders healthy. Years ago I suffered from a torn hip flexor for six months. I would have leapt (if I could - ha!) at the opportunity to trade the rotator cuff injury in for the hip flexor. Anyway, I'm back in Canada since March 3rd and I've already had a workout. Take that.

Here are my workouts from Africa and my first workout back in Canada:
Wed, Feb 9
press: 78 x5,5,7
db row: 35 x10,10,10
inverted rows
run - 10min workset/10min rest *2 @ 7.5km/h (and the rest set at around 5.3km/h)

Sat, Feb 12
press: 89 x5,5,6
db row: 35 x10,10,10
inverted rows
run - 10/10*2 @ 8.0km/h

Mon, Feb 14
press: 94 x5,5,5
chins: 4,2,2,2,1,1,1,0 (13 in 8 sets)
bb row: 94 x5,5,5
run - 10/10*2 @ 8.5km/h

Wed, Feb 16
bench: 110 x5,4,3
chins: 4,2,2,2,1,1,1,1 (14)

Thurs, Feb 17
run - 10/10*3 @ 9.0km/h

Mon, Feb 21
bench: 110 x5,5,5
chins: 4,3,2,2,2,2,1,1 (17)
run - 10/10*2 @ 9.5km/h

Wed, Feb 23
press: 99 x4,4,3
chins: 4,3,3,2,1,1,1,1 (16)
run - 3/3*5 @ 11km/h

Fri, Feb 25
deadlift: 185 x5
cleans: 115 x3,3,3,3,3
db bench: 40 x5,5,9
run - 30min @ 8.0km/h

Mon, Feb 28
bench: 126 x3,2,2
chins: 4,3,3,2,2,2,1,1 (18)
run - 6/6*3 @ 10.5km/h

Fri, Mar 4
squats: 185 x5,5,5
press: 95 x5,5,5

It's great to be home. And it especially great to see how much work you were doing while I was away. Sometimes it depressed me when my shoulder was so sore and I couldn't do the little things let alone the feats of strength you were accomplishing. Overunder, kudos on your recovery, I'm sure you'll be rocking it on the field pain-free in no time. H - stop working the chins so I can catch up.

Meanwhile

I have worked out at least a couple of times since last post. There was a week away due to single-parenting.

The latest I can remember  (yesterday) involved a circuit:

5 rounds in under 20 minutes:
Squats - 115 lb x 8 (reduced to 105 for sets 4&5)
SDHP - 45 lb kb x 10
push-ups - 10

Followed by a 16 min/3 km tempo run (starting at 8 kmph, peaking at 14 kmph and back down again.)

Clearly it had been too long since lifting the weights, because my whole body is sore today.

Lately, I'm still loving the yoga. Yin. Twice a week as long as hubby isn't away.

To Summer-ize

Thinking (nervously) ever more about the summer frisbee...

Last week, making progress on the leg /knee. Upped single leg presses to 90 lbs x 15 x 3 sets. Split squats with a step up to 50 lbs x 15 x 3 sets. Ran ~4 k on the treadmill in 20 minutes (A first good run, with some knee issues but not horrible). Managed 10 x 10 x 10 knees to elbows.

Best part about last week was a 42:58 10k ROWING. Felt great!

In Milwaukee this week on training. The Radisson "gym", and I only use "quotes" because I "have" to, will not lend itself well to much weight training. Will report on what I am able to manage.

Nada, Niente

Until Saturday. Here at the ever expanding home gym.

3 rounds of 15 x 135 lbs squats, 20 push ups, 30 sit ups

3 rounds of 30 lb split squats (each leg) w/ front leg on a step.

3 rounds of 20 x 25lbs elevated hip raises

5x5x5x5x5 35lb dumbell presses (seated).

Fast, heavy, stretch

That was my Friday, Saturday, and Sunday.

Friday

5 rounds:
Run 400m (14 kmph/4:16 min km)
12 thrusters (45 lb)

V-sit ball toss with 4 kg ball - 3 x 40.

(Note to self - do heavier thrusters next time.)

Saturday

Squats - 145 x 5, 5, 5, 5, 5
Good mornings - 62 x 10, 10, 10, 10
Bent-over rows - 35 lb db, 7, 7, 6 per arm
Bench hops - 4 x 30
(Hands on the bench, hop from side to side over the bench with feet together.)
Russion twist + hip raises on the ball (5 kg ball)

Sunday

90 minutes of Yin yoga. Aaaaah.

Instead of sleeping in

Up late the night before... at YOGA CLASS.

Four rounds of:

20 Turkish get-ups (8 lb db)
10 20" box jumps
20 walking lunges, first 10 overhead (12 lb bar)

20:25 min.

Probably should've done sets of 20 box jumps. But then I may have fallen over during the lunges.

Finished with a bit of knees-to-elbows practice (2 sets of 5; still getting my knees to about my shoulders); some one-legged bosu balancing practice.

Then, off to swimming with Tim, which enabled me to practice an exercise I call the "Car-less Mom Walk". Similar to the Farmer's Walk, but with this one you've got a 30 lb kid strapped to your back while you pull a 20 lb carseat in a sled 1000 m. It's a single set, unless you interject a squat here and there (to put the carseat back onto the sled). If you're lucky, you get to do the "pull the kid in the wagon three times around the block" finisher.

Handy

No, its not because I am lonely. That's what 40 minutes of rowing gets you. As well as 9.125 theoretical kilometers. This 'endurance' rowing business is OK. Ass numbing as much as it is mind numbing, but ok. After this nether-naval feat I did 4 rounds of 5 x 155 Bench press, 15 sit ups, 15 back extensions.

Yesterday was a physio related workout. Ten minutes on the bike (just hard pedalling) then 135 lb squats, 15 x 15 x 15 supersetted with 10,10,8 knees to elbows. After this was a ginger hamstring curl of 3 x 15 x50lbs.

Squats and garudasana

Saturday: Heavy squats.
Sunday: non-Yin yoga.

The breakdown:

Squats - 135 x 5, 5, 5, 5, 5
Chin-ups - 2, 1, 1, 1, 1
Presses - 52 x 5, 5, 2+3 pp
SumoDeadliftHighPulls - 52 x 10, 7, 8
Run - 600m, 400m, 400m (30 sec rest between) @ 13.5 kmph.
(Was aiming for a mile, but lungs and legs were inexplicably leaden.)

Yoga - HOT. First time doing active (ie: non-yin) hot yoga. Oh my god the sweat. And, the class was hard too. But I managed to hold an eagle-ish pose (among others) for the expected amount of time.

My legs were more jellied from the yoga than the squats, but maybe it was the accumulation...

Home Run

First run in months! Outside, ~3.5 k in 21 minutes. Knee felt OK-ish, but definitely not 100%.

Then 3 sets of 15 x 135 lb squats, 10 pull ups, 20 situps.
3 sets of 15 split squats on a step (each leg) and 15 hammy ball curls.

_, _, _ Your Boat

Yesterday I did a 40 minute row. 8.78 km after 40 minutes, then another 2 minutes to complete 9K. Then bossu ball balance and a good stretch.

Wednesday: 15 minutes on the Bike, 5.58 miles. Then leg press, 3 sets of 15 at 190, adductors, 3 sets of 15 at 160 and abductors, 3 sets of 15 at 160. The pull ups and sit ups super-setted: 14/30, 8,/30, 7 /30.
Hammy curls next: 50lbs x 15 x 3 sets. Wall squats, 2 sets of 15 with 60 lbs. Called it quits early.