[warm-up skipping: 911]
Chin-ups: 5, 2, 2, 1
Pushups: 20
Crunches (single-leg on the ball): 24, 20
Face-pulls: 70 x 10, 8, 7
Cleans: 65 x 5, 5, 6, 5 (1st three reps of 2nd set included push presses)
Run home: 6 km
Mow lawn
The cleans were fun! J-Boss was there to confirm that my form was fine. Grip was the gating factor; I'll be able to up the weight easily next time, as long as I remember to not do chin-ups first!
Wednesday, July 30, 2008
Monday, July 28, 2008
At risk of overdoing it
But, meh!
Gym today, frisbee tonight.
Back and front extensions, 15 x 2 each.
Back squats, 225 lbs; 5, 5, 5
with
DB curls (30 lbs) 18, 14, 12
Finisher squats, 155 lbs; 19
Dips; 20, 10, 6
Gym today, frisbee tonight.
Back and front extensions, 15 x 2 each.
Back squats, 225 lbs; 5, 5, 5
with
DB curls (30 lbs) 18, 14, 12
Finisher squats, 155 lbs; 19
Dips; 20, 10, 6
Friday, July 25, 2008
A bit of everything
And the day after, I'm very sore.
Deadlifts: 95 lb x 10, 10, 10
Calf press (seated, straight leg): 320 lb x 9, 8, 8
Press: 55 lb x 2 (+ 3 push press)
50 lb x 3 + 2 pp, 3 + 2 pp
PB! Finally upped from 45...
DB rows: 30 lb x 9/9, 7/7
DB rows in plank: 15 lb x 12, 20 lb x 6 (total, alternating arms)
Hip extensions: 18
Dips (the real kind): 3, 2
Dreadmill intervals: alternated 45 seconds on 8% incline, 45 flat (excluding 15 second grade transition) -- 2 @ 6 mph, 2 @ 6.5 mph
Deadlifts: 95 lb x 10, 10, 10
Calf press (seated, straight leg): 320 lb x 9, 8, 8
Press: 55 lb x 2 (+ 3 push press)
50 lb x 3 + 2 pp, 3 + 2 pp
PB! Finally upped from 45...
DB rows: 30 lb x 9/9, 7/7
DB rows in plank: 15 lb x 12, 20 lb x 6 (total, alternating arms)
Hip extensions: 18
Dips (the real kind): 3, 2
Dreadmill intervals: alternated 45 seconds on 8% incline, 45 flat (excluding 15 second grade transition) -- 2 @ 6 mph, 2 @ 6.5 mph
Wednesday, July 23, 2008
Plyo-squats
No frisbee this week because I'm resting a sore hip flexor... So I have a bit of leeway to do some legwork (of the variety that is gentle on the hips. I hope.)
Plyo-squat: Back squat in which you push up from the bottom of the squat forcefully enough that your feet leave the ground at the top (like, an inch). Reset feet carefully for the next rep. This may be a real exercise or not; at any rate, that's what I did. Maybe it could also be called a power squat?
Alternating sets: plyo-squats (45 lb)/push-ups
20/19, 20/15, 15/13
Finisher: 100 walking lunges (in groups: 30, 30, 40 with 30 regular steps between sets. After which my thighs were numb and I walked like a gangsta. Appropriate, as I did this on my street which is slightly ghetto-like.)
Alternating sets: chin-ups/jumping pull-ups
5/5, 3/4, 2/4, 1/1
Plyo-squat: Back squat in which you push up from the bottom of the squat forcefully enough that your feet leave the ground at the top (like, an inch). Reset feet carefully for the next rep. This may be a real exercise or not; at any rate, that's what I did. Maybe it could also be called a power squat?
Alternating sets: plyo-squats (45 lb)/push-ups
20/19, 20/15, 15/13
Finisher: 100 walking lunges (in groups: 30, 30, 40 with 30 regular steps between sets. After which my thighs were numb and I walked like a gangsta. Appropriate, as I did this on my street which is slightly ghetto-like.)
Alternating sets: chin-ups/jumping pull-ups
5/5, 3/4, 2/4, 1/1
Friday, July 18, 2008
Getting stronger... I think
But I don't know how our why, because I've only been doing a few quick upper body workouts about once a week.
Chin-ups: 5, 4, 1, 1
Press: 45 x 12, 7, 6
PB in both, in terms of consecutive reps in a single set. I guess I need to work on my total reps for chins... But sometime you just gotta stop and go have lunch.
Last night at practice, collective punishment for incomplete passes*:
Push-ups: Lost track after 70 (in sets of 20 and 10)...
Sit-ups: Lost track after 40
*Very few of which were mine, I'll have you know.
Chin-ups: 5, 4, 1, 1
Press: 45 x 12, 7, 6
PB in both, in terms of consecutive reps in a single set. I guess I need to work on my total reps for chins... But sometime you just gotta stop and go have lunch.
Last night at practice, collective punishment for incomplete passes*:
Push-ups: Lost track after 70 (in sets of 20 and 10)...
Sit-ups: Lost track after 40
*Very few of which were mine, I'll have you know.
Wednesday, July 16, 2008
Cue the Rocky theme song...
6:01 mile.
Five km with a fast mile in it at lunch. That's right, 6:01 on the mile! GAH! So close! Took a 50-60 sec stop after the mile and went on to finish the 5k in 23:00. All in all, pretty exhausting, I have to say.
Finished at the gym with some leg stretching (tweaked hammy survived a hardy scrimmage last night but it is still there, tweaking) and 2 x 15reps back extensions, 2 x 15 reps front extensions (just flipped over on the back extension bench -duh!? Never thought of that before). Pull ups; 30 (12, 8, 4, 2, 2, 2).
Back to work :-(
Five km with a fast mile in it at lunch. That's right, 6:01 on the mile! GAH! So close! Took a 50-60 sec stop after the mile and went on to finish the 5k in 23:00. All in all, pretty exhausting, I have to say.
Finished at the gym with some leg stretching (tweaked hammy survived a hardy scrimmage last night but it is still there, tweaking) and 2 x 15reps back extensions, 2 x 15 reps front extensions (just flipped over on the back extension bench -duh!? Never thought of that before). Pull ups; 30 (12, 8, 4, 2, 2, 2).
Back to work :-(
Monday, July 14, 2008
Saturday, July 12, 2008
Not floating belly up in a lake somewhere...
Just extremely, annoyingly, preoccupied with work and its myriad details.
Recap of recent fitnessy things:
Really enjoyed the 8k runs at the cottage with Ms Hedda. Very satisfying.
Do frisbee games, esp. bad ones, count as a fitnessy thing?? Played a couple of those this week. Also, hit my vO2 max moving a dresser...
Wednesday night: Grace a notre bon ami Daddy-o, used the Olympic bar and 35 lb plates to throw down (up?) two-and-a-half push presses. A straight shoulder press was out of the question. Then 20 45lb finishers (presses).
Thursday: Pick up lunchtime frisbee which ended up being throwing for 1.25 hours. Like *I* need to throw more ;-) Anyway, its a geek sausage fest out in Kanata; and its near impossible to round up 10 dudes for some ultimate at lunch? Whatever.
Friday: Modified Cindy (from crossfit) after work (5 pulls ups, 10 push ups, 15 45 lb squats; as many rounds in 20 mins). A shitty 9 rounds in 19:50. I could feel the lack of pushing myself. Some days you can, some days...Coached Ben on filling water balloons during the last 4-5 minutes. Don't really know what I told him. It didn't work whatever it was. Later, we did fill some. We hurled them at one another from 10 feet. They bounced off us and broke on the grass. We were puzzled.
Saturday: 5k run. Mapped out in the "quartier". Its pretty good one, with only a few traffic crossing issues and a long, slow uphill for the last 2k. Managed 22:45 on some pretty...what's the word for "did 135 45 lb squats the day before? Oh yeah, "apparently not there" legs. I could feel the "pushing myself" this time.
Big frisbee game coming up and an even more enormous tournament. Pretty nervous about performing adequately.
Recap of recent fitnessy things:
Really enjoyed the 8k runs at the cottage with Ms Hedda. Very satisfying.
Do frisbee games, esp. bad ones, count as a fitnessy thing?? Played a couple of those this week. Also, hit my vO2 max moving a dresser...
Wednesday night: Grace a notre bon ami Daddy-o, used the Olympic bar and 35 lb plates to throw down (up?) two-and-a-half push presses. A straight shoulder press was out of the question. Then 20 45lb finishers (presses).
Thursday: Pick up lunchtime frisbee which ended up being throwing for 1.25 hours. Like *I* need to throw more ;-) Anyway, its a geek sausage fest out in Kanata; and its near impossible to round up 10 dudes for some ultimate at lunch? Whatever.
Friday: Modified Cindy (from crossfit) after work (5 pulls ups, 10 push ups, 15 45 lb squats; as many rounds in 20 mins). A shitty 9 rounds in 19:50. I could feel the lack of pushing myself. Some days you can, some days...Coached Ben on filling water balloons during the last 4-5 minutes. Don't really know what I told him. It didn't work whatever it was. Later, we did fill some. We hurled them at one another from 10 feet. They bounced off us and broke on the grass. We were puzzled.
Saturday: 5k run. Mapped out in the "quartier". Its pretty good one, with only a few traffic crossing issues and a long, slow uphill for the last 2k. Managed 22:45 on some pretty...what's the word for "did 135 45 lb squats the day before? Oh yeah, "apparently not there" legs. I could feel the "pushing myself" this time.
Big frisbee game coming up and an even more enormous tournament. Pretty nervous about performing adequately.
Thursday, July 10, 2008
more reps of chins
Last night I started making sandbags. 25 lbs of sand in each contractor bag. They will then be lumped in to a canvass sack for cleaning, shouldering, and general abuse.
today -
(laying off the lower body work as my right achilles has been pretty angry since Jazzfest)
press: 95 x2, x2, x1. gah
chins: 5, 5, 5, 5, 5, 5, 5, 5, 2, 2. (44 reps in 10 sets)
facepulls: 110 x10, x8, x6.
Alternated the press with the chins and then the facepulls with the chins.
today -
(laying off the lower body work as my right achilles has been pretty angry since Jazzfest)
press: 95 x2, x2, x1. gah
chins: 5, 5, 5, 5, 5, 5, 5, 5, 2, 2. (44 reps in 10 sets)
facepulls: 110 x10, x8, x6.
Alternated the press with the chins and then the facepulls with the chins.
Wednesday, July 9, 2008
Molly Maid
Happy circumstances have led to me have (temporary) possession of a barbell. I took advantage of said circumstances last night to try out the legendary "clean".
45 lb is pretty light (and the alternative of 115 lb beyond the pale of reason) so I was able to do a fair number, and also added the press at the top (making it a "clean and press" I suppose). On average, my presses were somewhere between strict presses and push presses.
I did 4 sets: 20, 12, 12, 10
The number of reps were constrained by my ability to keep up the presses. Also, because there were no plates and I was too lazy to hunt down something to prop the bar on, I had to hold the barbell in a "hover" at the bottom of the movement, which wasn't too difficult at first, but became a bit hard on the back eventually.
With the light weight, it was difficult to judge whether I was doing the cleans correctly. Felt ok, but a heavier weight would be less forgiving. Will try 65 lbs next time. I can see getting totally addicted to this exercise.
Also, I practiced burpee form. I didn't do actual burpees - just practiced going back and forth from the squat to the push-up position. My lack of flexibility makes it necessary to actually "jump" (ie: plyos for the arms), so it only took a few before my forearm completely cramped.
Later, McPie demonstrated the burpee for me and I felt lame in comparison. But fully enjoyed the shirtless show. More backyard workouts, please!
45 lb is pretty light (and the alternative of 115 lb beyond the pale of reason) so I was able to do a fair number, and also added the press at the top (making it a "clean and press" I suppose). On average, my presses were somewhere between strict presses and push presses.
I did 4 sets: 20, 12, 12, 10
The number of reps were constrained by my ability to keep up the presses. Also, because there were no plates and I was too lazy to hunt down something to prop the bar on, I had to hold the barbell in a "hover" at the bottom of the movement, which wasn't too difficult at first, but became a bit hard on the back eventually.
With the light weight, it was difficult to judge whether I was doing the cleans correctly. Felt ok, but a heavier weight would be less forgiving. Will try 65 lbs next time. I can see getting totally addicted to this exercise.
Also, I practiced burpee form. I didn't do actual burpees - just practiced going back and forth from the squat to the push-up position. My lack of flexibility makes it necessary to actually "jump" (ie: plyos for the arms), so it only took a few before my forearm completely cramped.
Later, McPie demonstrated the burpee for me and I felt lame in comparison. But fully enjoyed the shirtless show. More backyard workouts, please!
Monday, July 7, 2008
Run for cancer
I'd been enjoying the 8K runs we were doing at the cottage. So I headed out for a run around noon. Partway in, on a path along the Gatineau Parkway, I heard on the weather report (of course I needed the company of CBC on my run) that the UV index today was an "10" (on a scale of 11)... Normally, a high UV rating is 6-8. A rating of 10 is considered unusual and extreme.
Up next, the top news story was about the high UV in Ottawa today, and how people should be coping. Apparently, sunscreen isn't even good enough.
Here I am, midday, scantily clad, sunscreenless (because frankly, I have a hunch that we'll find out eventually that sunscreen causes cancer as much as UV rays), and the Park is offering much less shade than I'd anticipated (ie: none whatsoever).
So I cut the run a bit short, and only did about 5 km.
Additionally (in shady areas):
5x steep hill sprints
Pull-up training: jumping pull-ups, negatives (about 5 of each)
Chin-ups: 3, 2, 2, 1
Push-ups: 2x 20
Up next, the top news story was about the high UV in Ottawa today, and how people should be coping. Apparently, sunscreen isn't even good enough.
Here I am, midday, scantily clad, sunscreenless (because frankly, I have a hunch that we'll find out eventually that sunscreen causes cancer as much as UV rays), and the Park is offering much less shade than I'd anticipated (ie: none whatsoever).
So I cut the run a bit short, and only did about 5 km.
Additionally (in shady areas):
5x steep hill sprints
Pull-up training: jumping pull-ups, negatives (about 5 of each)
Chin-ups: 3, 2, 2, 1
Push-ups: 2x 20
Cottage week roundup
On vacation at the cottage, we managed to squeeze a few workouts in between the dock-sitting, barbecuing, and cocktailing.
Sunday:
8 km run (43 min)
Push-ups: McPie - 40, 20, 12; Hedda - 24, 10, 12
Tuesday:
8 km run (42 min)
box jumps: 10 x 3
step-down jumps: @ 15
turkish get-ups: McPie (16 lb) - 10, 6, 6; Hedda (8 lb) - 12 x 3 (switching arms halfway through)
glute/ham extensions: 15
back extensions: McP - 15, H - 18
Friday:
Cottage Road Mile: McPie - 6:09; H - 6:32 PB for both of us!
Rumour has it that McPie also did a bunch of squats with a child on his back, on maybe Thursday, but the details are hazy.
Note: The family gathered and watched in fascination (or bemusement?) for some of our workouts. Some even participated. Young Constance can do chin-ups and pistol squats (!) like nobody's business. (But her push-ups need some work, so she doesn't totally show us up.)
Sunday:
8 km run (43 min)
Push-ups: McPie - 40, 20, 12; Hedda - 24, 10, 12
Tuesday:
8 km run (42 min)
box jumps: 10 x 3
step-down jumps: @ 15
turkish get-ups: McPie (16 lb) - 10, 6, 6; Hedda (8 lb) - 12 x 3 (switching arms halfway through)
glute/ham extensions: 15
back extensions: McP - 15, H - 18
Friday:
Cottage Road Mile: McPie - 6:09; H - 6:32 PB for both of us!
Rumour has it that McPie also did a bunch of squats with a child on his back, on maybe Thursday, but the details are hazy.
Note: The family gathered and watched in fascination (or bemusement?) for some of our workouts. Some even participated. Young Constance can do chin-ups and pistol squats (!) like nobody's business. (But her push-ups need some work, so she doesn't totally show us up.)
Thursday, July 3, 2008
Wednesday, July 2, 2008
upper
press 95 x4, x2
dips 3, 3, 3, 3, 3 = 15 reps in 5 sets. My first dips (I had to find an alternative way to do them because a dipping area would interfere with the square footage required for the adduction and abduction leg machine and and and the dip *machine*).
chins 5, 5, 5, 3, 3, 3, 3, 3, 1 = 31 in 9 sets.
barbell row 130 x3, x3, x3
facepulls 100 x10, x10, x10
dips 3, 3, 3, 3, 3 = 15 reps in 5 sets. My first dips (I had to find an alternative way to do them because a dipping area would interfere with the square footage required for the adduction and abduction leg machine and and and the dip *machine*).
chins 5, 5, 5, 3, 3, 3, 3, 3, 1 = 31 in 9 sets.
barbell row 130 x3, x3, x3
facepulls 100 x10, x10, x10
Friday, June 27, 2008
Shakey
Pre-lunch workout.
5 min run at 2.5% (managed 3/4 mile)
Pistol squats: 10/10, 7/7, 5/5 with a 35lb DB
coupled with
Press: 7, 5,4 @ 85lbs
Deadlifts: 7,6,5 @225 lbs
Pull ups, no kip: 10, 10, 5
'Finisher' squats, 155 lbs, 10 and then a near death experience. Well, ok, I felt woozy.
5 min run at 2.5% (managed 3/4 mile)
Pistol squats: 10/10, 7/7, 5/5 with a 35lb DB
coupled with
Press: 7, 5,4 @ 85lbs
Deadlifts: 7,6,5 @225 lbs
Pull ups, no kip: 10, 10, 5
'Finisher' squats, 155 lbs, 10 and then a near death experience. Well, ok, I felt woozy.
Friday fightclub
Good thing there was nobody else in the gym today, or they'd have been sprayed by my sweat.
"Fight Gone Bad"
Crossfit Rx:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."
What *I* did:
Wall-ball, 8.8 lb ball (it's the heaviest we have)
Sumo deadlift high-pull, 35 lb
Box jump, 13" (the highest I dared stack the stepbench)
Push-press, 45/35/35 lb
Row (tension set to 8)
Each station = 1 min. I did reset the clock for each one set, but only rested (for 1 min) between full rounds. Results:
WB: 40, 32, 31
DL: 21, 20, 19
BJ: 29, 31, 32 (wtf?)
PP: 15, 16, 15
Row: 10, 10, 12 cal
Just to be sure I could, I did some chin-ups: 4 consecutive (I think that's the most I've done in a row without a spot!) Just one set - I had to get home before I starved to death.
Run home: 6 km (35 min)
Mowed lawn. (Noted that this activity is the opposite movement to rowing...)
Three more chin-ups. Just to be really, really sure.
Then, sweet sweet lunch. I may never be sated...
"Fight Gone Bad"
Crossfit Rx:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."
What *I* did:
Wall-ball, 8.8 lb ball (it's the heaviest we have)
Sumo deadlift high-pull, 35 lb
Box jump, 13" (the highest I dared stack the stepbench)
Push-press, 45/35/35 lb
Row (tension set to 8)
Each station = 1 min. I did reset the clock for each one set, but only rested (for 1 min) between full rounds. Results:
WB: 40, 32, 31
DL: 21, 20, 19
BJ: 29, 31, 32 (wtf?)
PP: 15, 16, 15
Row: 10, 10, 12 cal
Just to be sure I could, I did some chin-ups: 4 consecutive (I think that's the most I've done in a row without a spot!) Just one set - I had to get home before I starved to death.
Run home: 6 km (35 min)
Mowed lawn. (Noted that this activity is the opposite movement to rowing...)
Three more chin-ups. Just to be really, really sure.
Then, sweet sweet lunch. I may never be sated...
Monday, June 23, 2008
Weekend Workout
Seven games of Ultimate frisbee and an excellent lung workout screaming "FUCK OFF, GLEN. FUCK!" at the top of my lungs while sprinting.
4 reps of anger management and deep breathing.
2 reps water bottle throw down.
One elbow to forehead.
4 reps of anger management and deep breathing.
2 reps water bottle throw down.
One elbow to forehead.
Friday, June 20, 2008
A stolen lunch...
...hour.
At the gym:
2 x 50 reps sit ups on the ball
3 x 10 extensions w/ 25lb plate
Press: 85 lbs x 8 x 6 x 3
BBQ Press: 135 lbs x 7 x 6 x 4 (I need a spot! I had one more in me each set.)
Finisher presses: 45lbs x 18.
Hammy stretch. Ouch.
At the gym:
2 x 50 reps sit ups on the ball
3 x 10 extensions w/ 25lb plate
Press: 85 lbs x 8 x 6 x 3
BBQ Press: 135 lbs x 7 x 6 x 4 (I need a spot! I had one more in me each set.)
Finisher presses: 45lbs x 18.
Hammy stretch. Ouch.
Thursday, June 19, 2008
Press(ed) for time
Almost crushed by work, I managed to pry myself from underneath to score a 30-minute workout. Here's what I squeezed in:
skipping: Back in Black
chin-ups: 3, 3, 2, 2, 1
sit-ups (feet braced): 30
presses: 45 x 10, 7, 5 (time to up the weight, whoop!)
sit-ups (feet free): 20
back extensions: 15
burpees: 10 (OMG. These are hard. I seem to have to do them in slo-mo. How the heck do you get from the bottom of the squat to the plank in one mov't??? I'm apparently not nearly coordinated/flexible/strong enough to do so with any hint at grace...)
turkish get-ups: 10 lb x 20 (continuous, but alternating arms 5/5/5/5)
Quick stretch on vital bits (hams, hip flexors, pecs) and back in the cube in 50 min. Including shower.
skipping: Back in Black
chin-ups: 3, 3, 2, 2, 1
sit-ups (feet braced): 30
presses: 45 x 10, 7, 5 (time to up the weight, whoop!)
sit-ups (feet free): 20
back extensions: 15
burpees: 10 (OMG. These are hard. I seem to have to do them in slo-mo. How the heck do you get from the bottom of the squat to the plank in one mov't??? I'm apparently not nearly coordinated/flexible/strong enough to do so with any hint at grace...)
turkish get-ups: 10 lb x 20 (continuous, but alternating arms 5/5/5/5)
Quick stretch on vital bits (hams, hip flexors, pecs) and back in the cube in 50 min. Including shower.
Wednesday, June 18, 2008
30 by 5
warm uppish movement practice - vertical jumps: 10 sets of 1 rep.
30 burpees
30 thrusters
30 turkish get-ups
30 pushup position rows (what are these called again?)
30 v-sit rotations
Thrusters, TGU's, and the rows were with 25 lbs dumbbells. Except that I never would have finished the TGU's if I hadn't downgraded to 15 lbs after the first 8.
So, total time: 19:34. I was at 7:40 after the thrusters and 16:20 after the TGU's.
I guess I'll keep trying to do more reps with the 25 on the TGU's until I can do all 30 with 25. Or maybe not. I'm also considering increasing the weight or the reps on the rows.
30 burpees
30 thrusters
30 turkish get-ups
30 pushup position rows (what are these called again?)
30 v-sit rotations
Thrusters, TGU's, and the rows were with 25 lbs dumbbells. Except that I never would have finished the TGU's if I hadn't downgraded to 15 lbs after the first 8.
So, total time: 19:34. I was at 7:40 after the thrusters and 16:20 after the TGU's.
I guess I'll keep trying to do more reps with the 25 on the TGU's until I can do all 30 with 25. Or maybe not. I'm also considering increasing the weight or the reps on the rows.
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