Packing, moving and unpacking was our workout for a few weeks! Last week on Monday I did an upper body push workout, conditioning reps, incuding incline bench w db's, overhead press with the log (yay!!!! a log I can press more than once at my new gym!!!!! http://trainunderground.com/ ) , wednesday we did legs, including heavy ;eg press, back squats, stiff leg deads and bulgarian split squats,and Thursday I did light rotator cuff and then a light pull workout to see how my shoulder would react. So far it has been a little sore post workot but no worse the following days.
Today I pushed it a little harder, we did Single arm db presses , and incline log presses, I pushed it up to 95lbs and felt it a bit in my shoulder, its like it doesn't want to track right, it is sore now but the real eval will be how it is tomorrow. We also did db overhead push presses, which doesn't seem to bother it too much, and triceps rope press downs, during which my triceps kept spasming..lol.
I am trying to be smart and patient but I am getting anxious about losing strength/time to train for nationals.
Next week I intend to get back on my regular lifting schedule, with upper and lower push/pull and event training. I think this weekend we will train some events. We still need to pour stones, we realized we dont have a tire to set the mold in or a hose to clean up the cement after..lol. Moving is such fun.
We are also ready to get rid of this excess bodyfat now!!!!! I want to reveal all this new Strongwoman muscle I have built! so..dietary changes are in effect :) more protein, more good fat, more fibrous veggies and no more beer :)
Monday, July 18, 2011
Friday, June 17, 2011
This week...
Have been doing varying time/type of cardio every morning.
this morning I did a total body workout (with exception of my right arm):
I cycled through selectorized equipment, 3 sets , increasing wt each set,using just my left arm:
leg ext
chest pres
leg curl
lat pull
squat
shoulder press
seated row
then went to the wt room and did:
single leg deadlift
left arm db squat to press
tried doing box jumps but there is no way to not move my right arm/shoulder ;(
it was a good workout, though. And i have been wearing my sling again and shoulder is feeling better, even with reducing my ibuprofen (none today).
Events tomorrow, guess I will see if I can participate... :)
this morning I did a total body workout (with exception of my right arm):
I cycled through selectorized equipment, 3 sets , increasing wt each set,using just my left arm:
leg ext
chest pres
leg curl
lat pull
squat
shoulder press
seated row
then went to the wt room and did:
single leg deadlift
left arm db squat to press
tried doing box jumps but there is no way to not move my right arm/shoulder ;(
it was a good workout, though. And i have been wearing my sling again and shoulder is feeling better, even with reducing my ibuprofen (none today).
Events tomorrow, guess I will see if I can participate... :)
Tuesday, June 14, 2011
Legs...again ;)
Conditioning reps (2 sets of 20, except hack squat did 2 sets 15)
leg ext
leg curl
leg press
hack squat
bulgarian split squat
we did 40 minutes cardio in the morning.
My shoulder is crabby from trying to move it too much yesterday :( had Gib adjust it and work on the trigger points again.. he thinks I am looking at anywhere between 3 and 6 weeks recovery..if I stop trying to push it..
Frustrating because I don't know what will aggravate it until I try..like ab work yesterday, working from lower ab movement was ok, but curling upper body caused some kind of nerve compression that sent pain shooting down my arm...
Patience is not my strong suit..and I have so much to take care of in the next two weeks, grrrr.
I have been trying really hard not to get in a funk and not to spread my crabby mood on facebook or here, but I am feeling a bit overwhelmed and discouraged.
Just keep swimming, swimming, swimming...
leg ext
leg curl
leg press
hack squat
bulgarian split squat
we did 40 minutes cardio in the morning.
My shoulder is crabby from trying to move it too much yesterday :( had Gib adjust it and work on the trigger points again.. he thinks I am looking at anywhere between 3 and 6 weeks recovery..if I stop trying to push it..
Frustrating because I don't know what will aggravate it until I try..like ab work yesterday, working from lower ab movement was ok, but curling upper body caused some kind of nerve compression that sent pain shooting down my arm...
Patience is not my strong suit..and I have so much to take care of in the next two weeks, grrrr.
I have been trying really hard not to get in a funk and not to spread my crabby mood on facebook or here, but I am feeling a bit overwhelmed and discouraged.
Just keep swimming, swimming, swimming...
Monday, June 13, 2011
Waiting out injury...
My shoulder is jacked.. but gradually feeling better. I just have to really be patient and not go back to working it too soon.
On friday I did legs on machines, since I was told I can't even do bb squats because I would have to hold/stabilize the bar. :(
So.I did leg ext, leg curl, leg press, abductors, adductors, glute kickback, back extension and cardio. (the cool kids did a pressing medley)
Saturday we pulled Mike's truck and then I walked a little over a mile while the cool kids did atlas stones over the bar.
Sunday I packed boxes and rested.
This morning I did cardio before my clients and then abs/low back between clients. I also stretched my shoulder and moved it through some range of motion... just to see how it felt. I also didn't wear my sling today..
Tomorrow more exciting machine leg exercises.. but at least I am moving and doing something :)
On friday I did legs on machines, since I was told I can't even do bb squats because I would have to hold/stabilize the bar. :(
So.I did leg ext, leg curl, leg press, abductors, adductors, glute kickback, back extension and cardio. (the cool kids did a pressing medley)
Saturday we pulled Mike's truck and then I walked a little over a mile while the cool kids did atlas stones over the bar.
Sunday I packed boxes and rested.
This morning I did cardio before my clients and then abs/low back between clients. I also stretched my shoulder and moved it through some range of motion... just to see how it felt. I also didn't wear my sling today..
Tomorrow more exciting machine leg exercises.. but at least I am moving and doing something :)
Sunday, June 5, 2011
Washington's Strongest Apple 2011
The weather was perfect - sunny, high 70's, enough breeze to keep you cool.
Grant put on a great competition again ;)
My main goal at this year's competition was to beat my previous performance at Strongest Apple, especially on the farmer's walk and yoke walk.
Strongest apple 2010 was my first Strongman Competition. I had never touched a yoke, farmer's walk implements or keg. I had just learned the previous month to clean & press and I had practiced flipping a tire a little lighter than the event wt.
I went into this competition with a shoulder injury, only Adam, Mike and my chiropractor, Gib, really knew how bad it was (I told KVW about it the night before..). I was in a lot of pain the week leading up to the competition. All we can figure is I pulled/injured something (most likely subscap) and everything else in my rotator cuff and my lat on my right side spasmed and overcompensated. Its really gnarly and more painful than anything I have had in a long time. Lots of ice and ibuprofen for the days leading up to the event, Vicodin in hopes of sleeping..anyhow..that is my "excuse" for feeling like I kind of phoned it in on kegs and sled.
I did beat my previous farmer's walk. I made it 80 feet with 2 drops, picked it a 3rd and 4th time to try and get around the cone but couldn't do it. We have a 2 drop rule in training, to save your back for the rest of the day..but everyone was yelling to get around the turn..couldn't do it.
I am pleased with my distance. 153 lbs per hand for 80 feet, better than I have done in training for distance with that weight. And much improved from my first competition at apple last year :)
The yoke was 585lbs. I made it further than I have in training with that wt. ;) I didn't get my official distance, but I think 40ft...
The Events in order:
Farmer's walk - worst for first :) but it was good
Keg load/sled drag - I loaded the kegs alright (150 and 180) but couldn't get the sled going. The act of picking up the kegs seems to piss off my shoulder.
Deficit Deadlift - I did well, got 15 reps with 231lbs. we hadnt trained quite deep enough, but I am pleased with 15.
Yoke walk, as I said above, I was pleased. this yoke was heavier than the weight we did at nationals last year, which seemed easy at the time. I think my poor sleep due to shoulder discomfort probably affected everything but I was happy with it.
Keg Load to platform. 150, 180, 200, 220 I got the 150 easy, I carried the 180 and my shoulder was done. I did better last year on keg load, but can't remember if our kegs were lighter.
It was a great group of competitors. Everyone is so supportive, especially Kristyn :) and everyone had a great show, even the guy who smashed his fingers on the first keg load (ouch).
Adam did great , this was his first competition.
Lisa really kicked ass ;) she really made a good comeback to strongman competition, she gave Kristyn a good run for 1st.
And Mike did awesome, as usual. I am always impressed watching Mike and thankful and proud to be part of his training group. I will miss Mike and Lisa terribly when we move.
So, that's as much as I want to type with my shoulder still aching. I go for deep tissue and maybe acupuncture tomorrow, hopefully will be healed up and training in no time. I can still do some leg work in a few days :)
Grant put on a great competition again ;)
My main goal at this year's competition was to beat my previous performance at Strongest Apple, especially on the farmer's walk and yoke walk.
Strongest apple 2010 was my first Strongman Competition. I had never touched a yoke, farmer's walk implements or keg. I had just learned the previous month to clean & press and I had practiced flipping a tire a little lighter than the event wt.
I went into this competition with a shoulder injury, only Adam, Mike and my chiropractor, Gib, really knew how bad it was (I told KVW about it the night before..). I was in a lot of pain the week leading up to the competition. All we can figure is I pulled/injured something (most likely subscap) and everything else in my rotator cuff and my lat on my right side spasmed and overcompensated. Its really gnarly and more painful than anything I have had in a long time. Lots of ice and ibuprofen for the days leading up to the event, Vicodin in hopes of sleeping..anyhow..that is my "excuse" for feeling like I kind of phoned it in on kegs and sled.
I did beat my previous farmer's walk. I made it 80 feet with 2 drops, picked it a 3rd and 4th time to try and get around the cone but couldn't do it. We have a 2 drop rule in training, to save your back for the rest of the day..but everyone was yelling to get around the turn..couldn't do it.
I am pleased with my distance. 153 lbs per hand for 80 feet, better than I have done in training for distance with that weight. And much improved from my first competition at apple last year :)
The yoke was 585lbs. I made it further than I have in training with that wt. ;) I didn't get my official distance, but I think 40ft...
The Events in order:
Farmer's walk - worst for first :) but it was good
Keg load/sled drag - I loaded the kegs alright (150 and 180) but couldn't get the sled going. The act of picking up the kegs seems to piss off my shoulder.
Deficit Deadlift - I did well, got 15 reps with 231lbs. we hadnt trained quite deep enough, but I am pleased with 15.
Yoke walk, as I said above, I was pleased. this yoke was heavier than the weight we did at nationals last year, which seemed easy at the time. I think my poor sleep due to shoulder discomfort probably affected everything but I was happy with it.
Keg Load to platform. 150, 180, 200, 220 I got the 150 easy, I carried the 180 and my shoulder was done. I did better last year on keg load, but can't remember if our kegs were lighter.
It was a great group of competitors. Everyone is so supportive, especially Kristyn :) and everyone had a great show, even the guy who smashed his fingers on the first keg load (ouch).
Adam did great , this was his first competition.
Lisa really kicked ass ;) she really made a good comeback to strongman competition, she gave Kristyn a good run for 1st.
And Mike did awesome, as usual. I am always impressed watching Mike and thankful and proud to be part of his training group. I will miss Mike and Lisa terribly when we move.
So, that's as much as I want to type with my shoulder still aching. I go for deep tissue and maybe acupuncture tomorrow, hopefully will be healed up and training in no time. I can still do some leg work in a few days :)
Sunday, May 15, 2011
Saturday, May 7, 2011
Update....
Wednesday 4/27
cardio 20 minutes and pilates
Thursday 4/28
cardio 40 minutes
Friday 4/29
Gym/events
Deficit Deads
115X5, 158X5, 178x5, 238X20 whew.
Farmer's Walk
160 per handX80 feet I need to learn to go harder on farmer's. I think I puss out mentally. My goal is to be as hardass on farmer's as Amy Wattles ;) she is my farmer's walk hero.
Saturday events 4/30
Yoke 4 passes, final pass 480X80 feet, awesome.
Sled pull
progressive weight, finished with 6 platesX80 feet, this is when the strap broke, i fell backwards, smashed my fingers..iced them and then finished with a new strap.
Sunday Rest.
Monday 5/2
Intent to lift..Incredibly stiff and sore from heavy yoke/falling. opted for cardio and stretching instead. 40 minutes cardio.
Tuesday 5/3
Upper Pull Power/Lower Push condition
Still stiff and sore but the show must go on... we superset again because we were short on time.
One Arm DB Row with band attached to bench
17.5&red bandX5X5
Leg Press
260X20X2
High pulley row
57.5X5, 62.5x5x4
Front Squat with dual pulley bar
80X20X2
Smith pull-ups (down under pull ups)
5X5
Walking Lunges
20/legX2
finished with 10 minutes interval cardio alternating plate swings and burpees.
Wednesday
stupid busy day, no workout
Thursday 40 minutes stepper cardio
Friday 5/6
gym/events
Power
rack deads w axle
warm-ups 135x10, 215X10
285X5x2, 308x3x3
Shuttle run with DB (heaviest DB club has :( )
115X20 ft X5
Farmer's Deads
160/handx3x5
we tried a new pre-workout supp for this workout, it was really good, really strong workout. :)
Saturday - we are doing yoke, sled, tires - will post later.
cardio 20 minutes and pilates
Thursday 4/28
cardio 40 minutes
Friday 4/29
Gym/events
Deficit Deads
115X5, 158X5, 178x5, 238X20 whew.
Farmer's Walk
160 per handX80 feet I need to learn to go harder on farmer's. I think I puss out mentally. My goal is to be as hardass on farmer's as Amy Wattles ;) she is my farmer's walk hero.
Saturday events 4/30
Yoke 4 passes, final pass 480X80 feet, awesome.
Sled pull
progressive weight, finished with 6 platesX80 feet, this is when the strap broke, i fell backwards, smashed my fingers..iced them and then finished with a new strap.
Sunday Rest.
Monday 5/2
Intent to lift..Incredibly stiff and sore from heavy yoke/falling. opted for cardio and stretching instead. 40 minutes cardio.
Tuesday 5/3
Upper Pull Power/Lower Push condition
Still stiff and sore but the show must go on... we superset again because we were short on time.
One Arm DB Row with band attached to bench
17.5&red bandX5X5
Leg Press
260X20X2
High pulley row
57.5X5, 62.5x5x4
Front Squat with dual pulley bar
80X20X2
Smith pull-ups (down under pull ups)
5X5
Walking Lunges
20/legX2
finished with 10 minutes interval cardio alternating plate swings and burpees.
Wednesday
stupid busy day, no workout
Thursday 40 minutes stepper cardio
Friday 5/6
gym/events
Power
rack deads w axle
warm-ups 135x10, 215X10
285X5x2, 308x3x3
Shuttle run with DB (heaviest DB club has :( )
115X20 ft X5
Farmer's Deads
160/handx3x5
we tried a new pre-workout supp for this workout, it was really good, really strong workout. :)
Saturday - we are doing yoke, sled, tires - will post later.
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