Update

4/20 last wednesday :p 20 min cardio, 20minutes pilates reformer work for flexibility.

4/21 40 minutes recovery cardio (recumbent bike) foam rolling

4/22 Friday - gym/events

Deficit deadlifts
240x5x5

Yoke
250x80ft
430x80ft
470x80ft

4/23 Events outside (hurray for sunshine!)

Sled pull for speed..didn't track weights, pulled as heavy as we could without slowing down throughout the distance.

Stones 174x2x5

tacky is my mental crutch :( I couldn't pick the stone up without any tacky, Mike put just dots on my fingertips and I picked it. Ridiculous. One of these weekends I am going to pick that stone without any tacky. grrrrr.

4/24 rest :) Ostara..

we ate all day :)

Homemade potato pancakes (potatoes, eggs, tiny bit of flour, onion, seasonings)
topeed with homemade applesauce and sour cream :) side of thick cut turkeybacon. mmm

made chicken tenderloin Thai sate on the grill, with peanut sauce and black rice for lunch...

Made baba ghanouj ( a garlicky eggplant dip, mmm, eggplants grilled for smoky flavor) and homemade pita bread....

roasted a turkey..which we were too full to eat, lol, so we cut it up and stripped all the meat of it into tupperware for meals throughout the week. yum.

Monday 4/25

Upper Pull Power/Lower Push Conditioning

we were pressed for time so (here is where I get in trouble with Mike...) we superset upper and lower... we did 2 sets upper, one set lower then last set of the upper exercise throughout the work out...

One arm db row, with band attached to bench near floor

15lbs&red bandX5X5

superset with

Leg press
250x20, 250x20

Pulldown with purple band attached to top of squat rack
5 sets of 5

superset with

db front squats (holding big dumbbell in front of body..kinda like stone..maybe?)
80X20, 85X20

Split squats with red band around working foot and shoulder

2 sets 10 per leg

standing cable row
42.5x5, 57.5x5x4

We followed up with 15 minutes plate swing intervals - swing 10, rest 40 sec, swing 10, etc.


Tuesday 4/26

at 5am I did 15 min step motion on precor, random intervals (just killing time)

at 6:30 we worked out:

Lower Pull Strength/Upper Push conditioning

single arm suitcase deadlift with lateral step to box
50x12x4 harder than expected...

BB SLDL 155x10x3

Seated ham curls

90X12, 100x12, 110x10

Stability push-ups
bar level 14 X25, level 15 X20

Incline db presses
35'sX20x2

single arm overhead presses

20X20 ( I over reached or was more worn out than I thought, so I did 10, switched hands, did 10, switched hands, and repeated for total of 20 each side)

15x20x1

Tomorrow we will stretch/do some cardio, Thursday some cardio/foam roll, etc and friday is gym/events again :)

bloggity bloggity blog

Last Thursday (4/14) was long slow recovery cardio. 40 endless minutes on a recumbent bike. Then foam rolling/stretching.

Friday 4/15 we were supposed to do deads and sled but it was raining,so we just did deficit deads.

After warm-ups I did 5 sets of 3 with 240lbs

Saturday we had better weather so we did a progressive sled pull:

sled+45lb plate, 50 feet, then run back 50 feet, grab plate, load onto sled, pull 50 feet..run back..

so it was a cumulative 400 ft
45X50', 90X50', 135x50', 180x50', 225x50', 270x50', 315x50', 360x50'
and 400 ft carrying 45lb plates. lol

then we did farmers walk, 160 per hand 80ftx2

Sunday off :)

Monday 4/18

Lower pull conditioning/Upper push power

deficit deads 135X20, 145X20

clean & press 130x3x5
db press on ball 40'sX5, 45'sX5, 50'sx5

triceps extension behind head w/bar 30X5X3

this was an exhausted workout. My new goal this week is to get better rest and better nutrition before my workouts.

Tuesday 4/19

went to bed last night at 7:30 :)

Upper Pull Conditioning/ Lower Push Strength

Assisted pull-ups 130x25, 120x25

band face pull redx25x2

bicep curls up the rack, non-stop
7.5'sx5, 10'sx5, 12.5'sx5, 15'sx5, 17.5'sx5, 20'sx5, 22.5'sx5, 25'sx5

bicep curls down the rack
25'sx5, 22.5'sx6, 20'sx7, 17.5'sx8, 15'sx9, 12.5'sx10, 10'sx11, 7.5'sx12, 5'sx13

umm, that was fun, lol.

Leg press
warm-up 360x12
560x12, 610x12, 650x12

box squats
225x12, 235x10, 245x8, 250x8

smith split squats
90x8, 90x8

legs done! stretched and foam rolled. Good workout, amazing what sleep and food will do for you :)

Wednesday

My morning schedule was crazy, so I didn't get to eat after my 6:30 am shake/banana/almonds... I got done with work at 11, drank my pre-workout supp and got to bizniss..sort of. lol Kind of a light day.

Skipped the dynamic warm-up today to make my workout shorter, to get to food faster!

Started working on the deficit deadlift today...eh.

Lower body pull conditioning

Deficit deadlift w/axle (on step, which after i did them I measured..4". half an inch higher than I needed...)

warm-up 103X20
153X20X2

hip band extension (feet and back elevated) purple band 20X2

Upper body press strength

standing overhead press with axle (weak day on this :( )
105X8 bars set at 6...really hard so I lowered the bars so I could do it more from the position it would be after a clean.
105X9, 9, 10

Incline DB press
50'sX12, 55X10, 55X5 (arms just finished)

skullcrushers w DBs on stability ball 20'sX12, 25'sX6 really sucky

my lack of food really hampered this workout, I still pushed really hard and I am going to be sore, but it would have been nice to see some higher numbers on the overhead press.

I was home sick with stomach issues Monday/Tuesday, so I guess I expected to be a little weak today.

Friday will be better :)

Saturday Event Training

Farmers walk for speed -

4x120lbs per hand , not sure on distance.

Stone - lap and then extend repeatedly

174lbsx1 and 6 extensions

174X1 and 8 extensions

Wednesday through Friday

Tuesday we rested.... I have been extremely tired this week, I don't know why.

Wednesday:

Dynamic Warm-up

Upper Push condition/Lower Pull Power

Dual pulley unstable push-up/knee tuck 2 sets 20

Cable flyes on ball 2 sets 20X10lbs/side

triceps overhead rope extension
20lbsX25, 30lbsX20

Axle Deadlifts from floor
215X3, 4X235X3

Glute/ham drop (feet anchored, plank from knees, lower to floor and pull backup with glutes/hams) 3X10

hamstring lying med ball toss
3x15

Cardio - 15minutes intervals alternating 10 plate swing, 45 seconds rest, 7 burpees, 45 sec rest and 10 minutes alking.

Thursday - 40 min cardio (20 stepper/20 treadmill, knee not happy) stretch/foam roll and my glutes/hams were sore! the explosive power workouts always feel so patsy but always make me sore, lol.

Friday

Gym/event

Axle cleans 4 set of 8 increasing wt each set approximately 105, 110, 115, 120

Tire flip - conditioning

medium tire 20 flips

big tire 5 , med tire 15

big tire 8 (PR :D ), med tire 12

I hates the big tire...lol

Down 4 lbs since Monday..but have been extremely tired all week, just a lot of stress and schedule adjustment since my 4:30am client has returned..

Monday - all fired up :)

10 weeks to Strongest Apple ;)

I did 30 minutes steady state cardio this morning before work. (5am)

Workout started at 11am

dynamic warmup (getting easier)

Upper Body Pull Power/Lower Body Push Strength

Dual Pulley Bar High Pull (semi squat position)

65X3, 86X3, 95X3, 95X3, 115X3

did stability ball planks in between first 3 sets, 45 seconds a set

did side planks between next three sets of exercises, 30 sec a side

single arm pulley low row (like a one arm dumb bell row, standing) 42.5X5x5

155lb (approx) log bentover row/hip pop 5 sets of 3

Zercher squats, sit at bottom, with axle

95X12, 135X10, 135X10

Leg Press

360X12, 450X12, 540X12

split squat, back foot on bench, knee to floor

8, 12

Really good power today, the log pull/pop was really strong, the zercher squats felt like my arms being tired/sweaty kind of limited the weight I could do. the leg press was a surprise, lots of power for all reps.

During my workout today, a guy I have seen working out a few times lately came up and complimented my hair cut, then asked how I liked the wrist wraps I was using (APT blue stripes) and gave me a really nice pair of new APT wraps! What a boost :) I don't know who he is or why I rate but a sure is nice :D