Vacation is almost over

5K row in the basement. 21:50. First 5K on the rower. Fun.

Played two rounds of golf this past week too! Love the Wii.

Christmas Heave

Well, it was the day before the day before, but I couldn't let the title go.

Short moment at the gym: 3 rounds of bench press (max reps), pull ups (max reps), 20 front extensions.

Bench press 155 x 6,6,6 and 15, 10, 6 pull ups. Then a meeting!

one exercise2

cleans: 95 x5; 110 x5; 125 x5; 135 x5; 145 x2. heavy day & a miss.

Pissed

myself. Almost

Squats; Overhead, 45 x 10, then regular 135 x 5, 225, 3, 245 x 3, 265 x 3, 285 x 3.
Deadlifts; 225 x 5, 275 x 5, 295 x 3 (grip failed)
Finisher squats: 20 x 155, 15 x 155, alternated with 25 push ups with one foot touching.

More rowing

AKA basement torture session.

3 rounds:
500 m row (2:06, 2:02, 2:06)
Push-ups (10, 9, 9)

Getting harder to knock seconds off those 500s!

Then,
1500 m leisure row (7:15, or ave. 2:25/500m)
15 bench dips

No stretching; Tim woke up.

one exercise1

gotta sneak down as I don't want to stay at work late on the week of Christmas!

press: 121 x4, x5, x3.

Basement uhhg fest

4 rounds for time of:
500 m row, 15 bench dips, 25 bw squats, 15 wide out push ups.

Rows were 1:44, 1:55, 2:01 and 2:04. Total time was 21:40.

I felt gross.

rounding

squats: 285 x5, x4, x2.
bench: 160 x5, x5, x3.
cleans: light day = 95x5, x5, x5; 105 x5; 115 x5.

I received the feedback from the gym supervisor that, during the squat, when I am going back up the arch in my lower back deteriorates and becomes rounded. In the 3rd set I tried to keep it arched but bailed after the 2nd rep when I couldn't.

Also, got my copy of "The Strongest Shall Survive" by Bill Starr and am giving his program a try with the cleans.

Sprints

Short and sweet, and thank god it ended quickly because I felt quite nauseous at the end, which doesn't bode well for frisbee season, which is five months of lame winter workouts away.

4 rounds:
500 m row (2:09, 2:06, 2:06, 2:15)
Bench dips (15, 13, 12, 11)

That's all. Seriously. The rows were pretty intense, and at least 5 seconds faster than I've ever done them before. And it wasn't so long ago that I could do only 10 bench dips in a row. :-)

I'd like to note that my legs are still sore from Monday's workout. The tabata, I assume (but maybe the dogs?) Also, I'm trying to think of this as my 3rd workout of the week, because on Tuesday I vacuumed the house with Tim on my back, and then shoveled the driveway. Counts, right?

Busy week, catching up

Found the class room empty on Tuesday and quickly invented a cool circuit.

For time 4 rounds of 15 30 inch box jumps, 15 sumo high pull deadlifts (70 lbs), 15 push ups, 15 walking over head lunges (70 lbs). Pretty tough, but not brutal; 25:20. Heavy on the back and shoulders!

elbow river

press: 119 x5, x5, x5.
cleans: 142.5 x3, x3, x3, x2, -. strike one.

hurt my elbow on the first set of the cleans. blerg. no chins as they kinda make my elbows ache at the best of times.

second set blues

squats: 280 x5, x2, x5, x5. The second set I had a bad rep and then I thought I might dump the bar on the hapless soul who decided to do push-ups in the bar dumping range so I shut it down.
bench: 158 x5, x5, x5.
cleans: 140 x3, x3, x3, x3, x3.

My god, a workout

At the Big Boy hour...

Power cleans:
5 x 115, 5 x 135, 2 x 155, 3 x 145.

Press: 3 x 95, 3 x 95, 3 x 95, 3 x 95. Weak. Hampered by baby shoulder. None of the big boys have baby shoulder.

Deadlifts: 5 x 235, 5 x 255, 5 x 265. Easy-ish.

Chin ups, 10, 10, 10.

Damned dogs

Past couple weeks have been 2-workout weeks. Boo! Renewed effort is required to get through the holiday season.

So, today:

Squat tabata (with 10 lbs)

Hang clean + push press (65 lb) - 6, 5, 5, 6

20 minutes of "beginner" yoga. Indeed. I used a DVD we gave Constance last year for Christmas. (From which I removed the shrink-wrap.)

Guess which part was the hardest? Let's just say that I didn't quit the yoga because Tim woke up. Had to start skipping the downward dogs partway through. (I assume that if you're flexible enough you can achieve a certain... balance... in that pose so that you're not holding all your weight on your arms. And that's partway through the mere 20 minutes I lasted (I assume the whole thing continued a lot longer). Also, I need a yoga mat. I ended up with white fluff EVERYWHERE. Who's the wiseguy who thought a white shag rug in the living room was a good idea? The guy who's getting me a yoga mat for Christmas, that's who.

still can't count

press: 116 x5; 117 x5, x5, x5.
chins: 8, 6, 5.

I tried some cleans at 145. I did one and it was monstrously hard. hmmph.

This week, as the weather worsens

Sunday:
8 km (or so) run in the woods.

Tuesday:
3 rounds
15 db snatches - 22 lbs (each arm)
20 sit-ups on the ball
7, 8, 9 push-ups

Thursday:
Lift stroller with 19 lb child to waist height and stagger 4 steps through snowbank and lower without dumping child x 2
Repeat both reps, but with grocery-laden stroller.
Shovel snow.

Reporting late

On Tuesday I did 5 rounds max reps of 155lb bench press, pull ups, and 15 front extensions.

8/14/15, 7/9/15, 6/7/15, 5/7/15, 5/6/15.

can't count

I thought i was squatting 280. Admittedly it wasn't as hard as I thought it would be.

squats: 270 x5, x5, x5.
bench: 156 x5, x5, x5.
cleans: 140 x3, x3, x3, x3, x3.

Thursday 5

5k that is:

22:25, followed by 50 walking lunges.

down but not out

squats: 275 x2, x5, x5, x5. my mind wandered during the first set and i had to leave the bar down at the bottom. glad i recovered for the next three.
press: 115 x5, x5, x5.
deadlift: 280 x5

Xfit total 670 x5. New pb in the press and the squat. The fractional plates have made a big difference in the press.

Overunder: i want to open our welding shop/gym NOW.