Crabby but turned it out!

Tired, was stupid, stayed up late doing stupid things..lol...

We were supposed to do stones and farmers walk today but Mike canceled due to cold.. so gym work instead...

Rack deadlifts with axle, no straps from 18"
w/u 125
w/u 215
working set
308X6 hands were hurting, couldn't get comfortable with grip...

308X11 - spent 10 seconds messing with grip , then reps were good, got 11 in remainder of minute.

308X5..callus/blister burst open, slimed the bar, threw me off.. walked away and tried to regroup, got 2 more reps but was just done.

dumb bell overhead presses, nuetral grip (working on log press) 30'sX8, 45'sX8, 47.5'sx8

dumb bell hold

85's for 59 seconds
95's for 28 seconds (we don't have 90's in the new set of db's, weird)
95's for 23 seconds..grip just shot.

finished up with intervals for 20 minutes on precor in stair step motion.

wow. wiped out. making meals for the week ;)

The rest of the week...

Thursday..I did part of my Team's Biggest Loser last Chance Workout - kickboxing,jumping jacks, etc..shoot. My brain left the building, i can't remember my workouts ...Maybe I will go dig out my notebook..lol

Friday I rested, did 20 minutes low intensity cardio...

Saturday!!! Event Training

Power stairs simulation.. with T handle

100 lbs walking

200 lbs 8 or 9 times a few passes

245lbs 8 times

300 just picked it up and swung it out a little, no walking.

Worked on log again with the 155lb log, still trying to roll it up and not clean it..I am sure this will improve...

Then I hiked about 2/3s of the way up Badger Mt and ran back down. (Was there for Biggest Loser Team challenge and was cold/bored waiting to time people at bottom, so decided to go up, met up with one of my first team members coming back down and ran down with him). I really liked badger, i think I might make it a goal to walk/jog or do sprints up it once a week and run back down.

Push/Strength :)

so..lacking guidance today but had a decent chunk of time between clients..soo..

Warmed up with clean and press -

one set with 20lb dumbbells

and then barbell clean and press 3 sets 8 reps with 95 pounds.

Box Squats - these felt good!

185X12
205X10
225X10
235X8

box jumps
smallest box x10
med box 2X10

Incline DB Press
35'sx12
45'sX12
50'sx8

Flat Bench (I think I was just fried by now, because this is usually light for me and it was enough that I decided to stay with it)

3 sets 95X10

Overhead DB Press - again..I think just used up available energy because these sucked.

25'sX8, 20'sX10, 15'sx15

I did alternating single reps and then finished with both when singles got difficult last few reps.


It was a good workout :)

Tomorrow off from lifting, some cardio and maybe some abs.

Monday - pull! conditioning

Barbell Bent Over Row 2X20 95lbs

Hammer Strength Hi Pull/Row 2X20 70lbs per hand

Standing Wide Grip Cable Row 2X20 70lbs

Supinating Bicep DB Curls
10 reps with 20's and 10 reps with 12.5lbs (arms were fried by this point)
20 reps with 15's

I jammed through this workout between clients and then did 18 minutes intervals on the stepper, gradually bringing level up to 9 and then back down... before it was time to shower and get back to work!

Saturday Event Training

Rack deads - 18"..axle..no straps

warm ups 135/225....

working weight 308X10, 308X10

Started learning log technique - log about 155lbs. learning to pull it in and roll it up..need to work on hip drive through (just like with stones and everything else..lol) but I was pleasantly surprised at how I did, even pressed it once ;)

Sunday : spinal erectors reallllly sore, lol. foam rolled and stretched!

Pushing for Power...and cleans...

Workouts feel so good! Today was all about explosive power...push movements and cleans.

Incline Bench Press 115X3 5 sets

Incline DB Press 40'sX3, 45'sX3, 47.5X3, 3, 3

Seated Military Press 95X3 5 sets

Overhead rope tricep ext 100X3 5 sts

Cleans w axle 100lbsX 3 5 sets

3 reps still feels a little silly but I always feel it the next day..and I have learned to generate power without slamming my joints :)

Tomorrow I will start learning log :) :)

Legs ,,medium..lol

had a good workout this morning :)

Box squats 5X5 200, 205, 210, 215, 220 felt really good. can't wait to go full strength again :)

100lb plate carry 5X40ft

Jump squats 5X3 at 95lbs

Fun :)

stretched a lot after...feeling good.

Yoke and yoke... :)

Mike had the day off , so I got to do event stuff two days in a row! Treat!

We did yoke sprints after warming up - about 50 feet as fast as controllable with about..300lbs. I really need to write stuff down..I think we did 3 sets of down, rest 45 sec, and back.

Then we did yoke overhead presses, about 4-5 sets of 2. The yoke being unstable made it very different than regular overhead presses.. kinda sucky but I have come to learn that the more something sucks, the stronger it probably makes me in the end. lol.

Really happy to be able to work out!

And Mike said today we will plan on doing Jay's Event in March :) so..this week more specific training for those events.. which are...:

Max Log LW Women use 10” log
HW Women Use Slater 12” Natural Log
Master, LW and HW Men use 12” Steel Log
Wessel's Rules on the log. Three attempts. First available opening weight for the ladies (or dudes) is 110lbs. Ten lb incremental jumps.

Sandbag Carry and Load Medley 5 sandbags loaded over bar after 20' carry 75 second time limit. …
52” Bar LW Women 5x120 HW Women 5x160

Axle Deadlift for Reps 60 Second Time Limit 18" Pick Height, Wait for Down Signal, No Bouncing of The Bar No Straps LW Women 255lbs HW Women 305lbs

Suitcase Farmers Carry For Max Distance Walk 40' touch line turn and go. LW Women 150lbs HW Women 190lbs

Powerstairs 3 stairs each implement LW Women 170lbs x 170lbs x 170lbs HW Women 200lbs, 230lbs, 230lbs

Atlas Stones For Max Over Bar 48"
Atlas Stones For Max Over Bar 48" Wessels Rule 3 attempts and your out NO TACKY! (Stones will already have a consistent coat of tack on them.) Stick-um spray okay, no chalk Opening weight is 110lbs increases of approx 30lbs. Stones go up to 500lbs.

I have my work cut out for me for the next..8 weeks? ;) whoo hoo!

STONES and carbohydrates :D

Awesome morning!!!!!

Yesterday my boyfriend and I made the decision to kick this low-cal, not being allowed to train BS diet thing to the curb...we figured 29 days of starvation was ENOUGH!

So...sushi for dinner :) a bottle of wine :) and for breakfast this morning before training - oatmeal with dried cherries and a little smart balance and sugar free syrup. YUMMMMY. too lazy to make eggs , so I had a shake ;) but it was heaven. My energy has been through the roof all day, I am smiling and moving at 2xnormal speed, lol.

This morning I had my best stone training ever :D

174lb stone, over the bar for 3 sets of 3 :D this is big for me. I have only ever gotten it over the bar once before. I just started stone training..had picked one up once before nationals *embarrassing* but we hatched our 174lb stone a week before nationals..and Mike's smallest stone is 240..so. Anyhow - now that I am more confident, I am sure I will make good progress.

We plan to make a 200lb stone this week. ;)

Tomorrow we are doing two more events , most likely farmers walk and tire or yoke.

Just finished pizza for lunch :0 tomorrow I go onto clean eating, moderate carbs ;) still plan on leaning out and getting down to middle weight, just not through the drastic measures anymore!

Happy Happy Joy Joy

Legs..light

Squats - 3 sets of 3 with 2oo if you can't work heavy...work depth ;)

Seated calf raise 2 sets 20

Band walk, lateral (oh my glutes) 2 sets 20 each way

Nice little workout...

Event stuff this weekend ;)

Tuesday - Pressing

Did Overhead Presses 5 sets of 3, not maximal weight..100X3, 105X3, 110X3, 115X3, 120X3

Felt good, strong, good on lockout.

Incline bench 5 sets of 2, not max wt 135X2 all sets...

Can't wait to get really working out again...

Light legs tonight..3X3 squats at 90%, some band stuff and calf raises. sigh. Better than NO workout...but chomping at the bit watching a friend train for her first bodybuilding show...

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Yoke..

yesterday i was allowed to pick one of the events the guys were doing and join in. I had my choice of farmer's walk, yoke or tire flip.. I had spent the morning doing body composition on 70 Biggest loser contestants..so my left hand was pretty fried from using the calipers.. so I chose yoke.

We did fairly light - our yoke plus 180, so close to 300lbs. I worked on speed and did 3 runs down and back. Felt good to move!

We need to re-mark the street so we can train specific distances, our old marks washed away...

Weight is dropping... depressed by not working out as much.. hoping this week I will be allowed to train ;)

Sigh

Dropping weight..down 12 lbs real wt, 20lbs if you include the inflated scale weight after the 3 days of calorie loading..

My workouts got taken away for a while..sucks ass.

I think in a few days I will be "allowed" to train again..just waiting it out................

Bored and a little depressed, but its good to see some definition coming back, so its a mixed bag...

Last workout of the year!

Still reduced workload..so it felt kind of like a warm-up...but it was good to pull and move..

Deadlifts straight bar 5 sets X3 reps 75% 1RM

Incline Bench Press 5 sets X3 reps 75% 1RM

forgot my ipod..hate that, it means every old guy in the gym needs to comment on how much weight I am using..and then some guy insisted on helping me take the plates off when I was done..lol. I think if I can lift them all together, i can put them away one at a time without injury....

We went to a couple New Year's Eve parties.. had a whopping two drinks and a few appetizers..banging headache today, lol. Stuff really knocks you on your ass when you don't do it anymore!

I am feeling incredibly motivated today for the coming year. :)

Happy New Year!