I can answer the phone like crazy fast.
press: 117x5,5,5
chins: 8,7,6
curls: 64x12,12,13
Wednesday, February 15, 2012
Monday, February 13, 2012
Cleans!
Finally, a workout! Life has been interfering with my workout time. Luckily, CeLilly have helped out so I haven't had to miss a frisbee game yet. Really having fun with the 4x4 -- even better when Emma joins in, like last night!
Today:
5 min moderate-hard row
Supersets
squats - 115 lb x 5; 105 lb x 6, 6
presses (one arm db) - 25 lb x 6, 5, 6 (per arm)
cleans - 65 lb x 6, 6, 6
bent-over rows - 30 lb x 7, 7, 7 (per arm)
plank (hands on the med ball) - 45 sec x 2
v-sit twists - 40, 30 (touching the 3 kg med ball to the ground from side to side)
5 min moderate row.
(I haven't done cleans in, like years. The weight was moderate enough that I wasn't in too much danger if my form was dramatically awry. It was enough to make my legs really burn though - what a fantastic exercise!)
It had warmed up outside a bit by then, so I backpacked Tim from school, stopping at the park to play for awhile. I wasn't quite dressed for it, so I stayed warm by doing some push-uppy and pull-uppy things while he played.
Today:
5 min moderate-hard row
Supersets
squats - 115 lb x 5; 105 lb x 6, 6
presses (one arm db) - 25 lb x 6, 5, 6 (per arm)
cleans - 65 lb x 6, 6, 6
bent-over rows - 30 lb x 7, 7, 7 (per arm)
plank (hands on the med ball) - 45 sec x 2
v-sit twists - 40, 30 (touching the 3 kg med ball to the ground from side to side)
5 min moderate row.
(I haven't done cleans in, like years. The weight was moderate enough that I wasn't in too much danger if my form was dramatically awry. It was enough to make my legs really burn though - what a fantastic exercise!)
It had warmed up outside a bit by then, so I backpacked Tim from school, stopping at the park to play for awhile. I wasn't quite dressed for it, so I stayed warm by doing some push-uppy and pull-uppy things while he played.
Weekend
Saturday I learnt how to take photos all day. Made up for it Sunday with body pump, snowshoe, and ultimate.
Korean Sunday
After 9 straight days of travel and work have managed a 26th floor hotel workout I think the jet lag really messes with training of any kind. I know that every time have travelled far fr frisbee the first few days are brutal. Then its all good. Today was brutal. Just could not put any intensity behind h exercises. Prolly a good thing.
Run 2K, 9:30
Warm up things (you know when you see an Asian guy at the gym, like a recent immigrant type, and they might do little warm up things that look, well, not Western? I was that guy, in reverse).
3 rounds 15 deep squats with a 50lb db + 15 flat back extensions on the press bench (awkward!)
3 rounds 10x45 lb db squat clean and jerk (10r, 10l) + 15 inclined sit ups.
3 rounds 10x35lb db bent over rows + 20 walking lunges.
5 rounds 5x45lb skull crushers, 5l+5r 25lb curls, 5l+5r 25lb single arm presses.
Phewf.
Run 2K, 9:30
Warm up things (you know when you see an Asian guy at the gym, like a recent immigrant type, and they might do little warm up things that look, well, not Western? I was that guy, in reverse).
3 rounds 15 deep squats with a 50lb db + 15 flat back extensions on the press bench (awkward!)
3 rounds 10x45 lb db squat clean and jerk (10r, 10l) + 15 inclined sit ups.
3 rounds 10x35lb db bent over rows + 20 walking lunges.
5 rounds 5x45lb skull crushers, 5l+5r 25lb curls, 5l+5r 25lb single arm presses.
Phewf.
Sunday, February 12, 2012
Friday, February 10, 2012
Does an excruciating massage count?
That's all I have to report on for yesterday. Work got in the way.
Thursday, February 9, 2012
O I believe in yesterday
Friday:
press - 115x5,5,4
chins - 7,7,6
curls - 60x12,12,12
Saturday:
snowboarding in Fernie. I love this town. Spent a good part of the weekend with my real estate app open on my iPhone.
Yesterday:
snatch - 90x3x5* (w/ 10 press outs at the end)
bench - 150x5,5,5
tri - 47x12,12,16
bat wings - 10x5,5,5,5 (w/ 10s hold on the last set)
squats - 225x8
* took some video to see how low i go when receiving the bar. Not even close to parallel. More like a slight bend in the knees. Uggh. Suddenly so much like an overhead squat.
Today:
2 mile run @ 6.7mph
Today:
2 mile run @ 6.7mph
Wednesday, February 8, 2012
Keeping it light
Just body flow taday. Still feeling snotty and headachy. Ready for a big body pump class soon I think.
Bodyrock.tv
Last night I was on YouTube and came across some videos by Charliejames1975. She's an animal. From what I can figure out they are all killer 12 min workouts and are linked to the 30 day challenge on bodyrock.tv. When I am feeling better I might check some of these out. They are not for the faint of heart - at least the one I watched isn't (bikini body challenge). And for the guys, I imagine it's a little bit like watching soft porn!
Urg sick
Took Sunday and Monday off as I felt yucky. Last night I dragged myself to yoga. Didn't find it super challenging but did something at least.
Tuesday, February 7, 2012
Fresh air and applecheeks, mostly
I finally had a chance to get some outdoors stuff in. On Sunday, I took Tim in the stroller for a great skate on the canal. About 40 minutes of solid skating, with a small poutine break. (Hey, we shared one, and Tim was the boss of the fries.) A little while later, frisbee game.
Monday was gorgeous, so I hiked Tim both ways to school, and went for a 30 minute (easy) run around the neighbourhood. The footing is pretty treacherous, so there's no speediness. Also, it's been about two months since I've jogged - I'd nearly forgotten how! My skin got all itchy from the aerobic bloodflow.
Today, my outdoor adventure was frustratingly shut down by rough conditions on the canal. I drove all the way out, put on my skates, tiptoed to the middle of the canal, then tiptoed back, removed my skates and grumbled all the way home. There was no way I was risking my life on that crap.
So, I rallied, and after wasting so much time travelling, I squeezed the following into my remaining free time:
10 minute moderate row (2+ km)
3 rounds of:
10 deadlifts (115 lbs)
5 push-ups (hands on the barbell, which was on the floor with 35 lb plates).
No warm-up, no stretching.
Monday was gorgeous, so I hiked Tim both ways to school, and went for a 30 minute (easy) run around the neighbourhood. The footing is pretty treacherous, so there's no speediness. Also, it's been about two months since I've jogged - I'd nearly forgotten how! My skin got all itchy from the aerobic bloodflow.
Today, my outdoor adventure was frustratingly shut down by rough conditions on the canal. I drove all the way out, put on my skates, tiptoed to the middle of the canal, then tiptoed back, removed my skates and grumbled all the way home. There was no way I was risking my life on that crap.
So, I rallied, and after wasting so much time travelling, I squeezed the following into my remaining free time:
10 minute moderate row (2+ km)
3 rounds of:
10 deadlifts (115 lbs)
5 push-ups (hands on the barbell, which was on the floor with 35 lb plates).
No warm-up, no stretching.
Monday, February 6, 2012
A mixed weekend
Had a great workout day Saturday after a day off on Friday. Body pump and body flow, both which were quad killers and then a 1,5 hr xc ski under blue skies and warm temps.
Sunday I felt like crap -stuffy nose, sore throat and achey body. Spent the day on the sofa.
Sunday I felt like crap -stuffy nose, sore throat and achey body. Spent the day on the sofa.
Friday, February 3, 2012
Long, Slow Sit
Worked on shortening the hip flexors. Twenty-fours hours of sitting. But I made it to Korea.
Squat and push-up progressions
The workout comes with a built-in warm-up and built-in core hit.
20 - 45# squats; push-ups from the knees
15 - 65# squats; push-ups on a bench
10 - 95# squats; push-ups on a low bench (step bench, two risers)
8 - 105# squats; push-ups on a lower bench (one riser)
6 - 115# squats; push-ups with ankles on the ball
5 - 125# squats; push-ups like Ellen's.
Finished with ten minutes of moderate rowing.
20 - 45# squats; push-ups from the knees
15 - 65# squats; push-ups on a bench
10 - 95# squats; push-ups on a low bench (step bench, two risers)
8 - 105# squats; push-ups on a lower bench (one riser)
6 - 115# squats; push-ups with ankles on the ball
5 - 125# squats; push-ups like Ellen's.
Finished with ten minutes of moderate rowing.
I don't care, I like this
http://curiositycounts.com/post/16941058805/michelle-obama-vs-ellen-face-off-if-you-didnt
Had a really great yoga clip for you as well but somehow lost it. Anyhow, not much for me these days. running, snowboarding and yoga. None too often (my yoga studio closed, it's very sad) but each enjoyed.
**I couldn't even tag this active lifestyle
Had a really great yoga clip for you as well but somehow lost it. Anyhow, not much for me these days. running, snowboarding and yoga. None too often (my yoga studio closed, it's very sad) but each enjoyed.
**I couldn't even tag this active lifestyle
Thursday, February 2, 2012
The olden days
Yesterday I ran around the 'hood with Pete for 38mins and tonight went to KFit which Nat taught. Lots of strength stuff and burpies to start off. Ouch.
9th day in a row working out.
9th day in a row working out.
Wednesday, February 1, 2012
Fartlek run?
Haha, I said "lek".
Ran away from work and ran at the gym. Ran at 1% incline like this:
1200m at 7.5
400m at 10.2
400m at 7.5
30 sec @ 10.2
ran to the next 400m mark, then 30 sec @ 10.2. Kept doing this with 2 breaks for a short walk in there. Finished 3 miles in 22:55.
After: 3 x 10 overhead (10kg) walking lunges, 10 plyo push-ups, 10 basket ball jumps (touch the 10 foot ceiling). Stretch. Funsies.
Travelling the next week and a bit. will try to report in from the hotel gym.
Ran away from work and ran at the gym. Ran at 1% incline like this:
1200m at 7.5
400m at 10.2
400m at 7.5
30 sec @ 10.2
ran to the next 400m mark, then 30 sec @ 10.2. Kept doing this with 2 breaks for a short walk in there. Finished 3 miles in 22:55.
After: 3 x 10 overhead (10kg) walking lunges, 10 plyo push-ups, 10 basket ball jumps (touch the 10 foot ceiling). Stretch. Funsies.
Travelling the next week and a bit. will try to report in from the hotel gym.
Rowing blind
Looks like everyone's at it this week! I will jump on that bandwagon...
Yesterday, after the usual backpacking hike:
Seven rounds:
2 minute hard row*
10 thrusters - 45#
* The batterry has died on the rower console, so I don't know exactly how far or hard I'm going. Luckily I have a new watch, so I can time it, but "hard row" is a bit subjective...
Also, my sweetie brought home for me a brand new iPod on the weekend, so rowing is fun again, regardless of the lack of stats.
Yesterday, after the usual backpacking hike:
Seven rounds:
2 minute hard row*
10 thrusters - 45#
* The batterry has died on the rower console, so I don't know exactly how far or hard I'm going. Luckily I have a new watch, so I can time it, but "hard row" is a bit subjective...
Also, my sweetie brought home for me a brand new iPod on the weekend, so rowing is fun again, regardless of the lack of stats.
Yoga
Did yoga last night. Real yoga. None of this GL body flow stuff. I think I enjoyed it and managed to get over the constant invitations to do stuff. Did a great ankle stretch, which I badly need!
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