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.

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.

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.

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!