captain daddicus

bench: 135x5, 145x5, 155x5
chins: 22 in 10 sets (4 in last set)
narrow-grip bench: 95x10x5sets

hi, everybody. I slept for four hours in one stretch last night. i feel like a million dollars. nana flies in tonight but is delayed because of your craptacular weather.

888's

AMRAP in 45 minutes of 800 m run, 80 squats, 8 muscles ups (subbed 8x 2 pullups+2dips because I am weak).

Four rounds minus a couple of 'muscle ups'. Frankly, I coulda cared less at the time.

"Back" at it

Took a little break to nurse a sore lower back. Its still there a little bit, but I am getting too crabby to not move.

One mile run for warm up. Then AMRAP in 15 minutes of 10x 45lb DB swings, 10x 24 inch box jumps, 10x dips.

Six rounds minus the dips. Didn't go at this too hard.

Don't worry, I'm still here

Just working out AND posting about it is more than I can handle, apparently. Two weeks ago, I did miss a Wednesday workout because Ruby had come down with croup the night before and we spent a few hours in the middle of the night at CHEO (an overreaction on my part; she probably would have been just fine. BUT, worth the trip because she got steroids that minimized the drama for the next few nights. Something to look forward to for you New Parents in the audience. :-) )

ANYWAY. I only missed the one day. Since then, I did some 55 lb cleans (or maybe it was 65 lbs? a little heavier than last time, anyway), and then this past Friday I did 95 lb squats: 4 sets of 10. So I guess I can up THAT weight.

One problematic thing though: I'm not giving any time or effort to warming up or stretching, and also my muscle imbalances, particularly in my back, are enromous right now because of baby-carrying. It's not a big deal under normal loads, but when I start lifting heavier-for-me weight, the knots, twists, and tweaks because really exaggerated.

Bottom line: I must get myself to a massage therapist.

Anyway, carrying on.

Also, the moms and I have given up desserts for Lent. It's the first time I've given up something for Lent since I was a kid (mainly because I think the whole idea is horseshit, even if I was still Catholic), but I thought that this bandwagon might be worth jumping on. Accountability and all. And lo! Behold! My third and final pair of skinny jeans now FIT. Possibly more comfortably than ever. Though 2 kids = more muffin-top than ever. Nonetheless, it means I now have self-given permission to go and buy new jeans. Woot.

Hair pulling

That's what no exercise leads to.

Still a sore back but manageable. A late night, outdoor hockey session with Big Ben, with requisite leap into snow bank at *full* speed, helped me out TONS here...

Run, 2 miles in 16:00. Fighting this back thing the whole way.

3 rounds of 30 walking lunges, 1minute plank, 1 minute RS star plank, 1 minute LS star plank.

Dips, 5 with 25 lbs (DB held by feet), 5 with 30lbs, 5 with 35 lbs.

Had a good talk with Dady-O on Friday. Sending much love to the family.

Family!!!!!

Atticus

Welcome!!!!

AMRAP in 3 minutes of 3 x 95 lbs power cleans, 6 push ups, 9 squats. Rest 1 minute, repeat for five sets.

4, 4, 3, 3, 3. Gassed.

13-02-06. Sore back today, natch...

press depression

Such a hard lift.

Mile run, nursing a bad calf, 7:14.

Presses: 5x75, 5x85, 5x95, 5 x 85, 5 x 85 push presses.
Finisher presses 15 x 45, 12 x 45.

flotsom

I guess I have stuff to write down but it doesn't really fit anywhere. My knee has been bothering me since boarding at Kicking Horse and my left tricep is complaining on pressing movements. So, I guess I really don't have many movements available to me.

Tuesday:
towel curls: 25x8x3 (alt)
bb wrist curls: 65x12x3
reverse plate curls: 5x10x3
batwings: 40x10sx3
rollouts: 3x3 max incline

Friday:
plate curls: 10x20x3
bb wrist curls: 75x12x3 (+ 20s holds x3)
reverse plate curls: 5x12x3 (+ 10s holds w/ 10lbs x3)
batwings: 40x10sx3
rollouts: 5 in 3 sets, max incline -3
machine flyes: 60x20x5 (80, 20, 10 rest pause method in last set)

grip and core. hmmph.

Week 3: Adding some weight

This is almost becoming a habit! This week I dug the small plates out of the garage and added a bit of weight to the bar.

Wednesday:
Squats - 65 x 12; 75 x 12, 12, 12 (obviously will continue to add weight)
Thrusters - 3 sets of 12 (just the bar)
Pull-up progession (inverted rows: feet on the floor, back parallel to floor, pulling up to the bar) - 3 sets of 8.

(I also tried a set of rows with my feet up on the ball, but only managed about 5 and couldn't get my chest close enough to the bar, so reverted to feet-on-the-floor.)

Friday:
Cleans - 55 x 12, 12, 12 (still pretty light, but working on form)
Hip raises (single leg) - 3 sets of 10/leg
Push-up progression - knees on the ball - 3 sets of 10 (hard!)

The Doob is a great workout partner. Of course, it's hard to catch my breath while singing "If You're Happy And You Know it", "Miss Polly Had a Dolly", and "Skin-a-ma-rinky-dinky-dink" between sets...

Also shovelled the driveway on Monday. Offered to also shovel CeLilly's driveway, but they were not up for the required childcare trade-off.

Bovine Pedophilia

Blew a calf today. Almost done a warm up mile. Legs still tight from Monday's run.  Ahh well.

Did the crossfit from yesterday, scaled the muscle ups to 3 dips +3 pull ups and the snatches o 30Kg:  9,7, 5 rep rounds of muscle ups and snatches. Time was 16:48, but more important was doing it all correctly.

Cleans

15 x 95lbs, 12 x 105lbs, 9 x 115lbs. Rests in between.

Finisher presses, 2 x 20 with the bar.

Oprah Beer

Seriously, she could have her own brand and it would sell.

10K run today, 1% grade, in 48:25 (PB). Pretty good form through 7K, but I had to stop to walk a few times for a minute each time. Tight back and hips! After that 50 situps and a stretch.

Week two: check!

Last week I did manage to do my "workouts". Both with Ruby watching; once in my PJ's.

Wednesday:
4 sets of 12 thrusters
3 (or 4?) sets of 8 inverted bodyweight rows (ie: pull-up progression)

Thursday:
4 sets of 15 cleans (needed to up the weight, but the small plates were in the garage and it was minus one billion degrees outside)
3 sets of 10 push-up progessions (knees on the balls. Apparently this is progress from bench push-ups. Straight up push-ups are next, but I'm not ready...)
3 sets of 15 hip raises (no weight) *

* I've already got the minivan; don't need a saggy butt to complete my "soccer mom" look. Incidentally, I read this later in the day: "Pelvic Floor Party: Kegels are NOT invited." (Via Elsbeth V.) Share the link with your midwife when she bugs you about doing your kegels!

Also, my New Year's diet is going well, and I'm back into two of my three pairs of skinny jeans. Diet is very basic: "Only one treat per day. More or less." (Oprah beer counts as a treat. Harsh, I know.)

Up

Deadlifts today, and not much time to do them.

225x3, 245x3, 265x3, 285x3, 295x3. Kept good-ish form (need to review) but the last set was heavy!
*Updated* threw in Daddy-o's plates curls in bewteen sets, 10x 10lbs per arm X4 rounds.

Finishers of 20x 135.

Squeaker

Managed to squeak one in today, in more ways than one.
Scaled the Crossfit WOD from yesterday: 10 rounds of 30Kg front squat* x 15, 5 strict chest to bar pull ups. Time was 18:15. It was exhausting but I was not pushing really hard.

*Round 7 , I am pretty sure, rendered an audible toot o my behalf. Classy.

weak in the knees

ever since boarding at Christmas I can hear my left knee when I go up stairs. I'm sure that's good. Except I can't get it out of my mind when squatting.

squats: 207.5x5, 240x5, 272.5x5. would have like to have done more on that last set but a) i've been tired the last few days (mystery) and b) i got way forward and good morninged the 5th rep.
good mornings: did 1 and it didn't feel right. the end.

rollouts: max incline, 2x3sets.
palloff press: 60x10sx3sets each side.

suitcase walk: this was terrible. my grip didn't last to do what I hoped (this can't be because I worked my grip last Tuesday!). maybe just tired. 60yds each side, 1 minute rest, then just a few yards on each side.

plate curls: 10x8x3sets each side.

fat grip holds: 30x60s, 45s, 30s each side.

Not FBG

Shunned the crossfit WOD and ran instead.

5 K in 22:29. Then 3 sets of 30 walking lunges and 1 minute of push presses @ 30KG (20,15,15).

Not. Giving. Up.

Restarting. Again. At some point, something's gonna stick.

I finally got the squat rack set up in the basement. Not that I need a rack, since I'm not going to be lifting heavy weights for awhile. But space and easy access to the bar helps. Here's my plan:

Twice a week (while Tim's at school and Ruby naps), do one of each of these:

cleans + push-up progressions
thrusters + pull-up progressions

Ideally, three sets of each, starting with just the bar. That's it. Barely twenty minutes, including rests. I'll add a bit if I have time. Maybe throw in a row on the weekend if the kids are being otherwise occupied.

This was Week One, and I did each of the exercises. Today, four sets of cleans, plus a sets of good mornings. And my quad DOMS are nasty.

WOD 2

Front Squat, 7 reps.

Warm up run, bar warm up then 135, 155, 185, 205*PR*, 205, 185, 185.
5 x 135 to really get the action down after.

Fun

5.1.3

bench: 122.5x5, 142.5x5, 162.5x6
bbb bench: 127.5x10, 10, 10, 7, 7.
narrow grip bench: 95x8x3sets. for the tri's. i can still feel that it ain't right after that rotator cuff & tricep tear way back in '10
db row: 75x12x3.