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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.
Tuesday, April 26, 2011
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 :)
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 :)
Tuesday, April 19, 2011
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 :)
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, April 13, 2011
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 :)
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 :)
Sunday, April 10, 2011
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
4x120lbs per hand , not sure on distance.
Stone - lap and then extend repeatedly
174lbsx1 and 6 extensions
174X1 and 8 extensions
Friday, April 8, 2011
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..
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..
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