Monday, August 25, 2014

workout: august 25, 2014

a) back squat:

  • 8 reps at 100 pounds
  • 8 reps at 110 pounds
  • 6 reps at 125 pounds
  • 6 reps at 130 pounds

b) bench press:

  • 12 at 75 pounds
  • 10 at 75 pounds
  • 10 at 75 pounds

c) deadlift:

  • 12 at 55 pounds
  • 12 at 55 pounds
  • 6 at 65 pounds

d) strict press:

  • 12 at 35 pounds
  • 12 at 45 pounds
  • 8 at 55 pounds

e) 3 rounds of: 12 lateral weighted lunges + 8 scapular pull-ups + 12 reverse weighted lunges + 12 box dips

f) 3 sets of 15 weighted abmat sit-ups at 10 pounds

this was an awesome workout. i am so glad i am ending the week on a good note - and, yes, you read that correctly - ending the week, because tomorrow the whole family minus the goofy dog is flying to texas to celebrate my son's first birthday.

wait, what? he's one? 12 months old? i can't. i just can't even. 

as a bonus gift to myself, in honor of his birthday, i managed to finally *get* the deadlift: proper form and breathing and everything. hence the uptick in weight - FINALLY. next week we will start training the deadlift seriously. i'm glad i have a trainer who prioritizes form over rapid but inappropriate gains, especially when it comes to back muscles. i need those to carry my toddler.

toddler? wait, what?

see y'all in a week!

Sunday, August 24, 2014

workout: august 22, 2014

a) as many rounds as possible [AMRAP] in 10:00:

  • 25 push presses with 55 pound barbell
  • 50 meter bear crawl
  • 25 russian kettlebell swings with 26 pound kettlebell
  • 50 meter bear crawl
2 rounds completed + 25 push presses, 50 meter bear crawl, and 7 kettlebell swings

b) "tabata" time on the airdyne: 30 seconds at 95% effort, 30 seconds at 50% effort for 10 minutes

c) skill work: max hang-time on the bar
  • 24 seconds
  • 15 seconds
  • 12 seconds
i can see why everyone loves gymnastics, and why my son will love the monkey bars. i wasn't very adventurous growing up, and i was afraid of heights, so i never really got into swinging from the jungle gym. i guess people change, though, because i had a blast just hanging from the bar. skill work also means that my coach thinks i am strong enough to start working [VERY SLOWLY] toward a pull-up. little victories = victories nonetheless. 

Thursday, August 21, 2014

workout: august 21, 2014

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 70% of maximum [110 pounds]
  • 8 reps at 75% of maximum [115 pounds]
  • 8 reps at 80% of maximum [125 pounds]
b) kettlebell front squat: 
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
c) incline kettlebell bench press: 
  • 12 reps with 26 pound kettlebells
  • 12 reps with 26 pound kettlebells
  • 12 reps with 26 pound kettlebells
d) deadlift: 
  • 12 reps at 55 pounds
  • 12 reps at 55 pounds
  • 12 reps at 55 pounds
e) bicep curls:
  • 12 at 35 pounds
  • 12 at 35 pounds
  • 12 at 35 pounds
f) nose-breakers: 
  • 12 at 35 pounds
  • 12 at 35 pounds
  • 12 at 35 pounds

i am not mentally connecting with the deadlifts, for some reason - meaning, i can nail one with proper form and feel the correct muscles engaging, and then on the very next rep something won't line up and i feel it in my back. it's definitely the most "mindbending" of lifts for me at the moment. 

Wednesday, August 20, 2014

workout: august 19, 2014

a) tabata push-ups + tabata ring-rows, alternating:
  • 9
  • 10
  • 9
  • 10
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 12
  • 9
  • 11
b) 3 rounds: 200 meter row + 50 meter bear crawl + 4 inch worms + 8 kettlebell snatches [4 per arm] + 16 kettlebell thrusters + 50 meter sled push [75 pounds, 100 pounds, 110 pounds] + rest 2.5 - 5 minutes as necessary
  • 7:35
  • 7:16
  • 7:28
c) tabata hollow holds + tabata supermans, maximum effort

i thought i hated wallballs most of all. please, for those of you keeping track, add thrusters and bear crawls to that list. i spent thirty minutes last night slathering my legs with moon valley organics muscle rub while simultaneously congratulating myself that i did NOT, in fact, vomit half-eaten banana all over the gym floor during the last bear crawl. 




Monday, August 18, 2014

workout: august 18, 2014

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 65% of maximum [100 pounds]
  • 6 reps at 70% of maximum [110 pounds]
  • 6 reps at 75% of maximum [115 pounds]
  • 6 reps at 80% of maximum [125 pounds]
b) kettlebell front squat: 
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
c) bench press: 
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
d) seated kettlebell strict press:
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
e) 3 sets of 12 weighted step-ups [18 pound kettlebells] + 12 trap 3 raises for the right arm + 12 lateral lunges + 12 trap 3 raises for the left arm


it's a good thing we do this squat cycle at the beginning of the workout or i wouldn't have the leg strength to carry captain "but i want to play with the barbell, mom!" back to the car.