Tuesday, September 30, 2014

life. it happens, sometimes.

suffice it to say - i HAVE been working out regularly. i've just been blog delinquent. between nursing a baby boy and a husband with shared sniffles, fighting off said sniffles with an arsenal of freeze-dried tangerines and copious morning lattes and texas chili [mamas don't get sick days, y'all], attempting to get a new year's moroccan pot roast recipe JUST. RIGHT, and generally trying to keep the house clean, i have been derelict in my data-recording diligence.

never fear. i'll be back to it on thursday. in the meantime, i have a cup of ginger tea brewing and a golden retriever DEMANDING my attention. hope everyone who celebrates has had a sweet beginning to their new year, and to everyone else, i hope fall is rushing your way with color and brightness!

Tuesday, September 16, 2014

workout: september 16, 2014

a) e.m.o.m. for 12 minutes:

  • odd minutes: 2 turkish get-ups per side with 18 pound kettlebell
  • even minutes: 6 kettlebell bench presses with 26 pound kettlebells per hand
b) e.m.o.m. for 12 minutes:
  • odd minutes: 4 kettlebell snatches per hand [add one rep. for each minute]
  • even minutes: 45 seconds on the demon bike [airdyne]
c) e.m.o.m. for 12 minutes:
  • odd minutes: 8 kettlebell push presses with 26 pounds per hand
  • even minutes: 10 american kettlebell swings with 26 pound kettlebell
d) a.m.r.a.p. for 5 minutes using the wiggly, squiggly toddler as weight [23-ish pounds]:
  • 1 front squat
  • 1 right lunge
  • 1 left lunge
  • 1 push press
i added a little flourish to the push presses and tossed my son into the air as i locked out my elbows. he REALLY liked that. 

workout: september 15, 2014

a) back squat:
  • 6 reps at 100 pounds
  • 6 reps at 115 pounds
  • 6 reps at 125 pounds
  • 6 reps at 130 pounds

b) bench press:
  • 8 at 80 pounds
  • 8 at 90 pounds
  • 6 at 95 pounds
  • 4 at 100

c) 3 sets of 12 rear foot elevated front squat with 15 pound barbell

d) 3 sets of:
  • 15 weighted ab-mat situps with the 20 pound medicine ball
  • 20 supermans

e) 3 sets of:
  • 12 single leg deadlift 
  • 10 single arm kettlebell rows [10 on each side]

workout: september 12, 2014

a) tabata ab-mat situps:

  • 12
  • 11
  • 10
  • 8
  • 9
  • 8
  • 9
  • 8
b) tabata row [calories]:
  • 4
  • 6
  • 5
  • 6
  • 6
  • 6
  • 5
  • 6
c) amrap for 7 minutes [5 rounds + 3 thrusters]:
  • 7 kettlebell thrusters
  • 7 ring rows
  • 7 slamballs
d) 3 rounds:
  • 30 second row
  • 30 second bear crawl
  • 30 second row
  • 30 second kettlebell swings
  • 30 second step-ups

workout: september 11, 2014

a) back squat:
  • 8 reps at 100 pounds
  • 6 reps at 115 pounds
  • 4 reps at 130 pounds
  • 4 reps at 140 pounds

b) incline kettlebell bench press:
  • 12 at 26 pounds per hand
  • 8 at 35 pounds per hand
  • 6 at 35 pounds per hand

c) kettlebell front squat: 4 sets of 5 at 35 pounds per hand

d) 3 rounds of:
  • 8 box dips
  • 8 at 35 pounds
  • 8 push-ups with 1 second plank hold at bottom
  • 8 t-rows at 55 pounds

e) 2 rounds of:
  • 12 barbell bicep curls at 35 pounds
  • overhead tricep extensions at 15 pounds

Wednesday, September 10, 2014

workout: september 9, 2014

a) 3 rounds of:

  • 400 meter row
  • 12 kettlebell swings at 35 pounds
b) tabata ring rows + scapular pull-ups
  • 11, 14
  • 10, 15
  • 11, 12
  • 11, 14
  • 11, 14
  • 12, 15
  • 12, 16
  • 11, 20
there was supposed to be another "3 round" series of 400 meter row + wall-balls, but the potent combination of fussy son + ripped and bleeding palm [hello there, scapular pull-ups] put a screeching halt to the rest of the work-out. that said, i find that i actually like pull-ups. never thought i'd say that in a million years.

Monday, September 8, 2014

workout: september 8, 2014

a) back squat:
  • 8 reps at 100 pounds
  • 8 reps at 110 pounds
  • 8 reps at 115 pounds
  • 8 reps at 125 pounds

b) bench press:
  • 10 at 75 pounds
  • 8 at 85 pounds
  • 6 at 90 pounds
  • 4 at 100 pounds

c) kettlebell front squat: 3 sets of 8 at 26 pounds per hand

d) deadlifts:
  • 12 at 75 pounds
  • 12 at 85 pounds
  • 8 at 95 pounds

e) 3 rounds of:
  • 12 weighted step-ups with 26 pounds per hand [6 per leg]
  • 12 weighted lateral lunges [6 per leg]
f) 3 rounds of:
  • 12 seated strict presses with 18 pounds per hand
  • 12 bench barbell rows at 35 pounds


with a maelstrom of family blues descending from every direction [except in my discrete branch of the family tree - husband + son are my constant touchstones of joy and sanity], it was a very, very good day to be back in the gym. 

Thursday, September 4, 2014

workout: september 2, 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:
  • 10 at 75 pounds
  • 8 at 80 pounds
  • 6 at 85 pounds

c) kettlebell front squat: 4 sets of 8 at 26 pounds per hand

d) 3 sets of:
  • 12 right arm trap raise with 5 pound plate
  • 12 lateral raises with 5 pounds per hand
  • 12 left arm trap raises with 5 pound plate
  • 12 front raises with 10 pound plate

e) 12 barbell bicep curls 

f) 3 sets of 10 child-weighted ab-mat sit-ups [and the child weighs almost 23 pounds, b''h!]

it felt IMMEASURABLY delightful to get back into the gym after a week of brisket and local ice cream and tacos. however, flying from maryland to texas and back again did something awful to my lower left back, and thankfully my coach decided to take it a bit easier on the strength training [except for back squats, because back squats]. i would be headed back to the gym today, but my little lion just got a round of m.m.r. + chicken pox + pneumonia vaccinations, so i am letting him nap as long as he needs. sleepy, slightly feverish baby trumps all the gains in the world.