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.
Monday, February 21, 2011
Sunday, February 13, 2011
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).
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.
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.
Thursday, February 10, 2011
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.
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.
Wednesday, February 9, 2011
Handy
N
o, 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.
o, 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.
Tuesday, February 8, 2011
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...
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...
Sunday, February 6, 2011
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.
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.
Friday, February 4, 2011
_, _, _ 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.
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.
Thursday, February 3, 2011
Gym lingo
Apparently, Tim thinks the gym is “chin”; every time Dad told him I was at the GYM, he nodded and grabbed his CHIN.
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.
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