I thought today would be a day of rest..or just cardio..so I was a little cranky when I got the text saying "upper push strength/lower pull conditioning 40 minutes cardio" Then I had an aawesome workout, lots of power and redemption for my shitty overhead lockouts in MPLS. lol
I did the lifting, but it was way past time to eat when I finished, so I skipped the cardio. next week I will not be skipping any cardio :)
Dynamic warmup.
Upper Push Strength
Standing dual pulley chest press
60X12, 70X12, 90X12
seated overhead lockout
95x12, 115X12, 135X10, 140X6 :)
Incline db presses
45'sX12, 50'sX12, 55'sX8 strong
triceps rope pressdown, dual pulley station
3 sets 40X10
Lower Pull Condition
Seated hamstring curl
65X20, 65X25
Band stiffleg deadlift
redX20, redX25
very pleased with upper body today ;)
Thursday, March 31, 2011
Wednesday, March 30, 2011
Tuesday/Wednesday
Tuesday was Lower Push Power/ Upper Pull Conditioning
Started with the dynamic warm up, which is getting easier..I think.
Leg Press, explosive reps
360X5, 450X3, 500X3, 540X3, 590X3
Squats - powering up from bottom, feet leaving floor..almost jump squats but not immediately descending again after landing.
5 sets of 3 with 225lbs
box jumps
medium box 10 jumps, then set up small, medium, and next size up (about midthigh height for me) and jumped small, med, large five times through. Before i did the tallest the first time I asked Adam if I had done that height before and he says "yes"...then after I did it he says "well, now you have" lol. so..box PR or whatever, I am pleased with it :)
Dual Pulley Face Pulls
20x20x2
Dual Pulley bentover row
60X20X2
dual pulley biceps curls
30X20X2
Interval cardio after was 15 minutes of :
15 sec 20 lb plate swings, 45 sec rest, 15 sec burpees, 45 sec rest, etc
and 15 minutes recumbent bike intervals 2 up and 2 down.
ran out of time and had to teach Gravity Class....
Wednesday - Recovery cardio, stretching, foam rolling
20 minutes elliptical, 10 minutes upright bike, 10 minutes rowing machine (totally adhd)
felt a little less wiped out today, but sore from Monday and Tuesday!
I am traveling to Vancouver this weekend for my friend Tarna's first Bodybuilding show! I am so stoked for her, she is going to take the overall :) I am also stoked because Lacy Okey lives there and I can catch a workout with her on Saturday!!!!! Woot!
My focus next week will be on cleaning up my nutrition and getting my supplements all in order again. I want to really change my body composition in the next few months :D
Started with the dynamic warm up, which is getting easier..I think.
Leg Press, explosive reps
360X5, 450X3, 500X3, 540X3, 590X3
Squats - powering up from bottom, feet leaving floor..almost jump squats but not immediately descending again after landing.
5 sets of 3 with 225lbs
box jumps
medium box 10 jumps, then set up small, medium, and next size up (about midthigh height for me) and jumped small, med, large five times through. Before i did the tallest the first time I asked Adam if I had done that height before and he says "yes"...then after I did it he says "well, now you have" lol. so..box PR or whatever, I am pleased with it :)
Dual Pulley Face Pulls
20x20x2
Dual Pulley bentover row
60X20X2
dual pulley biceps curls
30X20X2
Interval cardio after was 15 minutes of :
15 sec 20 lb plate swings, 45 sec rest, 15 sec burpees, 45 sec rest, etc
and 15 minutes recumbent bike intervals 2 up and 2 down.
ran out of time and had to teach Gravity Class....
Wednesday - Recovery cardio, stretching, foam rolling
20 minutes elliptical, 10 minutes upright bike, 10 minutes rowing machine (totally adhd)
felt a little less wiped out today, but sore from Monday and Tuesday!
I am traveling to Vancouver this weekend for my friend Tarna's first Bodybuilding show! I am so stoked for her, she is going to take the overall :) I am also stoked because Lacy Okey lives there and I can catch a workout with her on Saturday!!!!! Woot!
My focus next week will be on cleaning up my nutrition and getting my supplements all in order again. I want to really change my body composition in the next few months :D
Monday, March 28, 2011
Training but not blogging
I get busy and I get tired..but I have been training hard.
Competed in Jay Hagadorn's Championship Series on March 5th. 3rd out of 3 heavy weights.. still need to get a lot stronger but was pleased with my performance compared to previous events. Did extremely well in axle deadlift and hit a personal best in the atlas stone over the bar.
Training goals now:
Bigger, faster stronger ;)
The best thing to come out of the last competition is that Mike Kromer, my coach/friend/tormentor, finally saw me compete and decided that I should stay heavy weight ;) up until now he wanted to drop my weight down to compete as middle weight. So now my goal is to get a little leaner (vanity and mobility) and gain some mass. I am allowed to get as lean as I want as long as I keep my weight at 190lbs :p
Back to the grind.
I train 4 days a week, usually 2-3 days push/pull and 1-2 days event specific training.
My next competition is Washington's Strongest Apple, June 4th. There I aim to qualify for Nationals again...
There is a lot of stress right now, I am planning my move back to Minnesota to be with my daughter. I will train hard up until the Apple, get ready to move, move end of June..and begin training again July. the gym in Minnesota doesn't have much strongman equipment yet, but I will help amend that, bringing my stone mold and will start acquiring equipment asap when I get there. There are some great Strongmen around the area, hopefully I can get them to let me tag a long a bit in training.
Today was Upper/Push/Conditioning & Lower/Pull/Strength. I have added in a dynamic warm up to get my hips and knees more flexible and to help build athleticism.
Dynamic warm up includes:
torso rotation, walking crossover stretches, squat stretches, walking side lunges, walking curtsy lunges, backwards inchworms, front/back and lateral hops, stiff leg skipping, shuffling and butt-kick jogging... "my warm up is your workout" lol. Its getting less taxing ;p
Workout
Incline db presses
25'sX20, 30'sX20
TRX strap push-ups/unstable bar push-ups
7/8, 7/13
TRX strap triceps extensions
10/10
Axle Clean and press 3 sets
105X10
Stifflegged deadlift w Axle
188X10, 10, 8 no idea why these were so friggin hard, I blame stones on saturday. lol
Lying hamstring curls
90X12, 85X10
toasted. I didn't sleep well last (insert two more lame excuses here), whatever, just not a fan-fucking-tastic workout, but I did it. maybe once the warm-up is routine, I will have more power for the workout, and maybe I shouldn't forget my pre-workout supps...
:D
Competed in Jay Hagadorn's Championship Series on March 5th. 3rd out of 3 heavy weights.. still need to get a lot stronger but was pleased with my performance compared to previous events. Did extremely well in axle deadlift and hit a personal best in the atlas stone over the bar.
Training goals now:
Bigger, faster stronger ;)
The best thing to come out of the last competition is that Mike Kromer, my coach/friend/tormentor, finally saw me compete and decided that I should stay heavy weight ;) up until now he wanted to drop my weight down to compete as middle weight. So now my goal is to get a little leaner (vanity and mobility) and gain some mass. I am allowed to get as lean as I want as long as I keep my weight at 190lbs :p
Back to the grind.
I train 4 days a week, usually 2-3 days push/pull and 1-2 days event specific training.
My next competition is Washington's Strongest Apple, June 4th. There I aim to qualify for Nationals again...
There is a lot of stress right now, I am planning my move back to Minnesota to be with my daughter. I will train hard up until the Apple, get ready to move, move end of June..and begin training again July. the gym in Minnesota doesn't have much strongman equipment yet, but I will help amend that, bringing my stone mold and will start acquiring equipment asap when I get there. There are some great Strongmen around the area, hopefully I can get them to let me tag a long a bit in training.
Today was Upper/Push/Conditioning & Lower/Pull/Strength. I have added in a dynamic warm up to get my hips and knees more flexible and to help build athleticism.
Dynamic warm up includes:
torso rotation, walking crossover stretches, squat stretches, walking side lunges, walking curtsy lunges, backwards inchworms, front/back and lateral hops, stiff leg skipping, shuffling and butt-kick jogging... "my warm up is your workout" lol. Its getting less taxing ;p
Workout
Incline db presses
25'sX20, 30'sX20
TRX strap push-ups/unstable bar push-ups
7/8, 7/13
TRX strap triceps extensions
10/10
Axle Clean and press 3 sets
105X10
Stifflegged deadlift w Axle
188X10, 10, 8 no idea why these were so friggin hard, I blame stones on saturday. lol
Lying hamstring curls
90X12, 85X10
toasted. I didn't sleep well last (insert two more lame excuses here), whatever, just not a fan-fucking-tastic workout, but I did it. maybe once the warm-up is routine, I will have more power for the workout, and maybe I shouldn't forget my pre-workout supps...
:D
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