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. 

workout: august 15, 2014

a) every minute on the minute [e.m.o.m.] - 10 minutes:
  • odd minutes: 10 slamballs
  • even minutes: 8 abmat sit-ups
b) 3 rounds for time: 20 calorie row + 50 meter waiter's walk [right arm] + 20 wallballs + 50 meter waiter's walk [left arm] + 20 kettlebell thrusters + 2:30 rest
  • 6:35
  • 7:32
  • 6:56
c) 3x 50 meter sled pushes at 75 pounds

i think it goes without saying, but i'll say it anyway: wallballs are the bane of my existence. they require so much balancing throughout all of the foot muscles that by the time i get through 10, my feet are killing me. that's what happens when you have a bum tendon and corrected clubfeet, i guess. by the time i got to the thrusters i was out of fuel. my son also loathed the waiter's walks. he'd crawl after me , and then i'd get to the end of the gym to turn around and he would start to crumple up his face and wail as if to say, "i am BUSY trying to catch you, so would you PLEASE stay still?"

he's pretty eloquent for a little man with a 3-word vocabulary. 


Thursday, August 14, 2014

workout [whoops]: august 14, 2014

i went to the gym today. i promise. and yet, in the midst of my thundercloud mood, i forgot to snap a photo of the whiteboard. SO! no details for y'all. rest assured we did part II of the back-squat cycle. then we did a lot of work on my arms: incline bench press, some trap work, strict press, bicep curls, and nose-breakers.

as for the frustration: maybe it's because it was an "arm day," or maybe i'm just wound a bit too tightly this week, but i was too "in my head" and not "in my body." or "in my muscles." that's probably just a fancy way to say that i wasn't focused AT ALL. i was chatty, and talkative, and smiling - but inwardly i just wanted to sweat and burn and NOT think.

i should point out that none of that is my trainer's fault. he's fantastic, as a person and as a trainer. it's my fault. i endured a long, infuriating weekend and i still haven't properly processed the whole mess, and so when i was working on arm strength today, there was enough unengaged brain space for my thoughts to circle back to the lingering blues.

thankfully tomorrow = conditioning. i always finish conditioning days in a pool of sweat on the floor while my son uses me as a jungle gym - and i honestly can't think of a better way to end this week, or any week.


Tuesday, August 12, 2014

workout: august 12, 2014

a) tabata push-ups [20 seconds effort, 10 seconds rest]:
  • 8
  • 8
  • 8
  • 7
  • 7
  • 7
  • 7
  • 7
b) tabata ring-rows [20 seconds effort, 10 seconds rest]:
  • 8
  • 9
  • 10
  • 10
  • 9
  • 10
  • 10
  • 10
c) 4 rounds for time: 30 second maximum effort row + ring plank + 3 seated sled pulls [50 pounds for first round, 75 pounds for each subsequent round], 6 box dips, 9 slam balls, 12 russian kettlebell swings, 15 sit-ups, rest for 2:30.
  • 4:06
  • 4:16
  • 4:11
  • 4:32 
and now, if you don't mind, i will go collapse into a vat of muscle rub. 

Monday, August 11, 2014

workout: august 11, 2014

i'm back from a family vacation to the eastern shore! i had no idea that eastern shore mosquitos were so voracious - my legs are spattered with giant red welts that ITCH SO BADLY YOU CANNOT FATHOM THE ITCHING.

good thing i got back to the gym today.

better thing that my coach decided we would start a squat strength cycle. quads = jello. brain = jello. a win/win for everyone!

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 70% of maximum [105 pounds]
  • 6 reps at 75% of maximum [115 pounds]
  • 4 reps at 80% of maximum [125 pounds]
b) kettlebell front squat:
  • 8 reps at 26 pounds per hand 
  • 10 reps at 26 pounds per hand
  • 8 reps at 26 pounds per hand 
c) three rounds of:
  • plank with right foot elevated [max effort]
  • 8 reps of bent over rows [18 pounds], right arm
  • 8 reps of bent over rows [18 pounds], left arm
  • plank with left foot elevated [max effort]
  • batwing hold [18 pounds per hand], 30 seconds
d) strict press using my son [weight: 22.5-ish pounds]!, 30 seconds of max effort
  • 8 + a few kicks in the face
  • 11 + one solid kick to the face
  • 10 + an elbow to the nose



Tuesday, August 5, 2014

workout: august 5, 2014

the only constant is change. 

a) time: 4:42
  • 500 meter row
  • 12 ring rows
  • 12 weighted step-ups
  • 12 box dips
  • 12 lunges
rest 2:30. 

b) time: 4:49
  • 12 ring rows
  • 500 meter row
  • 12 weighted step-ups
  • 12 box dips
  • 12 lunges
rest 2:30. 

c) time: 4:42
  • 12 ring rows
  • 12 weighted step-ups
  • 500 meter row
  • 12 box dips
  • 12 lunges
rest 2:30. 

d) time: 4:35
  • 12 ring rows
  • 12 weighted step-ups
  • 12 box dips
  • 500 meter row
  • 12 lunges
rest 2:30. 

e) time: 4:36
  • 12 ring rows
  • 12 weighted step-ups
  • 12 box dips
  • 12 lunges
  • 500 meter row
notes: it's amazing how moving the row to different parts of the circuit impacted my fatigue level. by the last round i should have been moving much more slowly, but i breezed through the first four movements because the row was last. moral of the story? hypothetically a lot of thought goes into how a workout is structured, and that can make a massive difference in your outcomes/gains. sub-moral of the story? trust your trainer. mine, at least, certainly seems to know what he's doing. 

Monday, August 4, 2014

workout: august 4 [2014]

a) back squat:

  • 5 reps: 95 pounds
  • 4 reps: 105 pounds
  • 3 reps: 115 pounds
  • 2 reps: 125 pounds
  • 1 rep maximum [personal record!]: 155 pounds
b) bench press:
  • 5 reps: 65 pounds
  • 4 reps: 75 pounds
  • 3 reps: 85 pounds
  • 2 reps: 95 pounds
  • 1 rep maximum [personal record!]: 105 pounds
c) dead lift:
  • 12 reps: 55 pounds
  • 12 reps: 60 pounds
  • 12 reps: 65 pounds
d) turkish get-ups, both sides: 
  • 2 reps: 4 kg kettlebell
  • 2 reps: 4 kg kettlebell
  • 2 reps: 4 kg kettlebell
e) weighted ab-mat sit-ups + oblique hinges [both sides]
  • 15 sit-ups + 8 hinges
  • 15 sit-ups + 8 hinges
  • 15 sit-ups + 6 hinges
a few notes from today: i ended with 6 hinges because my son was pushing his toy car straight toward someone on the rowing machine - he thought he was fooling his mama. he's completely fixated on that rower, and i knew it wouldn't end well, so i made the strategic decision to abandon my hinges and scoop up mister curious. for those wondering, the little man goes to the gym with me and is constantly monitored by either me or my coach, so he's probably safer on those black rubber mats than than he is at home, surrounded by looming bookshelves filled with judaica and medical tomes + a giant, goofy dog who has no self-awareness.  

ALSO: i love heavy-lifting day. i know that 155 isn't "heavy" for people who have been training for longer than i have [and for some people who just waltz right in and rock the barbell], but it feels really good to see the weight plates stack up. i celebrated tonight with an extra iced tea and some jinji's chocolate - because tomorrow i'm back at it with conditioning. 

Saturday, August 2, 2014

workout: august 1 [2014]

a) 4x 500 meter row, with 2 minutes of rest between intervals

  • 2:20.5
  • 2:25.4
  • 2:18.8
  • 2:18.8
b) 5 rounds for sustained pace: 2 turkish get-ups, 30 step-ups, 5 box dips, 200 meter row, with 1 minute of rest between rounds
  • 3:11
  • 2:50
  • 2:49
  • 2:55
  • 2:54
originally my coach wanted me to complete 10 rounds of part (b), but i just didn't have the energy. somewhere in that last 2:54, my stomach alerted me to the distinct possibility of an unpleasant visit from my lunch. thankfully, my coach realized i was out of gas before i did, so he cut the 10 rounds down to 5. in 4-6 weeks, we'll revisit this workout - hopefully with better results.