Mad March workout check in thread
Replies
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. But that's from hitting myself in the face with the barbell. Different story xD
:laugh: Just did that for the first time today!
Excuse me ma'am, but would you mind putting on some skin?
LOL I did this for that crazy thread about people posting their abs and muscle pics.0 -
krokador- I've never seen any extra plates like that but I will look around. Thanks!0
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rdkstar--I'm usually pretty relaxed unless it's a particularly difficult weight. Today, however, my OHP was a monster and I made a pretty funny face and some grunting noises to get those last reps up :laugh:
Ohp, is when I was making the faces on the push up. Not sure if I do it just for Ohp or for all.0 -
rdkstar--I'm usually pretty relaxed unless it's a particularly difficult weight. Today, however, my OHP was a monster and I made a pretty funny face and some grunting noises to get those last reps up :laugh:
Ohp, is when I was making the faces on the push up. Not sure if I do it just for Ohp or for all.
Yeah, I think it's just that lift...maybe the deadlift, too, sometimes. Whatever works to help get that weight up!0 -
One question going back to jstout's video on the first page. So its okay to go that low? What if it makes me lean my chest too far forward? Should i not squat as low?
It is okay to go that low if you can manage it. I've been working on my squat depth for almost a year now and it has taken a lot of flexibility work, deloads, and core work. I still struggle with my chest leaning forward a bit when the weight is heavy (you can see it in my most recent video at 140 lbs). I am now holding at 135 to let my posterior chain and glutes catch up since those are parts that help keep you upright when you are in the hole.
Squatting to parallel is perfectly fine. You want the body to move as a unit and tipping forward can cause the weight to shift to your toes (as mine sometimes does). Take your time with it and work on getting good form at parallel. Not everyone can get ATG depth in a squat.
Just for a comparison, here is a form video of mine from late March of LAST year. I don't know if I could say I was hitting parallel at this point.
http://youtu.be/ZNXBlJ46-xU
Okay thanks!0 -
Nice workout last night. Warmed up, rolled out, warm up sets... yadda yadda yadda...
Squats:
160 5x5
These were HARD work, I'll stay at this weight for one more workout. Seriously, never had a lift that left me dripping sweat and not quite seeing straight. The last rep on the last couple sets I went to barely parallel because i wasn't sure I'd get out of the hole otherwise.
Note: So far this month I've added 25# to my squat - woot!/squee!
OHP:
55 5x5
I have an on-again off-again relationship with OHP. I was smoked from squats, warming up on these 55 felt 'about right' for last night, so I just kept it there. If I'd been feeling like a beast I *might* have been able to go to 60...
Dead:
155 5x5
Ugly. Again, killed from squats. I've been at this weight for a couple of weeks now - the first time out these felt doable but since then they're kind of killing me. i think I'll deload to 145 next time so I can feel more in control. The plates at my gym are hex shaped and the bar starts to 'walk' away from me when I lower it to the floor / plates rotate.
Waiting for the squat rack I played around with a couple sets of CGBP / BP. I was feeling strong so decided to go for a set of 95# BP -- and I did it! Excited to get back in the gym tomorrow to have a real go at this.
Woohoo!0 -
Hey ladies!!
I am still around...just a lot of family stuff going on so I haven't been checking in.
Awesome job on all your lifts!
Today was Workout B
Squat:
Warm up: 2x5 45lbs. 1x5 75lbs. 1x5 95lbs.
Work: 5x5 125lbs.
OHP:
Warm up: 2x5 45lbs.
Work: 5x5 65lbs.
Deadlift: 1x5 185lbs.
I never warm up on deadlifts...should I start or am I warm enough from squatting?
You are warm.
Today I lifted:
Squats: 5x5: 70 lbs
Bench: 5x5: 65 lbs
Rows: 5x5: 75 (i think this is too much- this was hard and I'm not sure my form was correct. Hard for me to tell honestly.0 -
Decent workout. Hubby's back is still hurting so did it alone in power rack.
Squat 5x5 165
Bench 5x5 105
Rows 95/ 115/ 3x 1350 -
I always make ridiculous faces (see avatar).
So just call me Krok 2.0. I'm so clumsy (and Krok is clumsy by her own admission- I'm not dogging her.) I hurt my ribs or lats last week, and missed monday while travelling. So I start out with front squats and wait till the last set to put my belt on. I normally put it on at like oh idk 75%+ of max weight. Yeah ribs were fine during the set- loosened belt and they were a little tender. So I skipped my 2nd max set, and also went without belt for the rest of the night. For some reason I was feeling adventurous and the gym was super warm so I didn't wear my knee sleeves, and I hit my bad knee while returning the bar to the floor after a deadlift. It didn't even hurt until I got home. It's like I secretly hate myself :huh:
Here are my sad no belt weights
Front squat:
45x8, 95 2x5, 110x5, 135x5, 155x5
Deadlift
45x5, 135x5, 185x5, 225x5, 265x5, 305x2
OHP
45x5, 60x5, 75x5, 85x5, 97.5x4
Curl+back extension supersetsX3
C25k went way back and repeated a workout to test shoes. We'll know how it worked tomorrow :laugh:0 -
@Fittreelol's I certainly wouldn't call those sad weights! looks impressive to me!
Clumsy must be going around. I dropped the bar on my toe today as I was taking off the weights from my dead lifts. right in front of a resting and onlooking piece of eye-candy. damit! good thing I'm married I'm sure as hell not smooth LMAO
I don't really recall my warm up sets, I was a little distracted. NO not by the eye-candy he came in just as I was leaving LOL. anyway work sets;
Squat 105lbs 5x5
OHP 60lbs 6x6
Deadlift 140lbs 5 ( oh boy did these get my heart pumping )
Chin ups 3x5, Pullups 3x5 and 15min of core work.
I'm thinking my legs may need more rest. I've been doing M-weights/bootcamp, T-insanity, W-weights, TH-insanity F-weights then S-yoga. Last night I woke up at 3am in all kids of pain, my legs haven't hurt like that in god knows how long! they were a little better by the morning but all the same I think I need to adjust somewhere. tomorrow I think I'm just doing cardio kickboxing no insanity see how my legs feel.
spelling err edit...0 -
Ha, I went all sorts of Krash this morning. It was one of those days where I should've slept it off. I'm at work now and just wish I could go back to bed. There will ebc affeine in my near future...
OHP
50x5
57.5x5
65x7
App wanted 8. I just didn't have it in me. The weights were just... heavy. Like, heavier than usual. But I'm chasing sleep so it makes sense.
Bench Press
75x5x10
Now that was kind of easy. maybe cuz compared to the OHP my BP is pretty strong and I have more wiggle room when it comes to the first week's first sets. Iunno
Bent over cable crossovers superset with cable reverse flyes
Then finishing off with 3 rounds of assisted chin-ups, dips and 50lbs goblet squats. 6-8 reps everywhere. Or as it turned out, 5/5/7 (assist up 10lbs every set) on upper body and 8/8/10 on the squats. Because who needs standard rep ranges, right?
So yeah, I'm toasted. Butter me up and put me to bed, someone?0 -
BOOM. Finally hit body weight in deadlifts!
OHP: (did these first and felt energized)
45x5
45x5
50x5
50x5
Squat: (okay, I went a little Jen Sinkler here and timed myself for the first two; had a lot of fun with the time game)
105x12 in 45 seconds
105x7 in 30 seconds
115x5
125x5
Deadlift:
135x5
145x5 (bar drifted away from me only on my right side on last one)
155x2 (YES, BODY WEIGHT; bad 145lb set scared me into stopping, even though I wanted to finish this set. Ah, well.)0 -
Wow, you girls rock!
One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
My day:
Squats: 40kg 5 x 5 (88lbs) - managed to go up from 30kg from last time, but it was not heavy enough to go to 32,5 kg, so I adjusted a bit
OHP: 20 kg (44lbs) 3 x 5 and 22,5 (49lbs) 2 x 5
Deadlifts: 50kg 2 x 5 (110lbs) - I totally forgot, I am only supposed to do one set :noway:0 -
Tuesday I did kickboxing, which is one of my favs!
Yesterday I did workout B
On the suggestions of a MFP member, I decided to deload from 110 to 85lbs to work on my form. I also decided to switch from a high bar squat to a low bar squat. I LOVE IT!!! I'm not sure if it was the amount of weight or just the form, but I felt like I really really was able to get great depth.
Squat
5x5 85lbs
OHP
5x5 50lbs
Deadlifts
5x5 115lbs
I think I am going to go up by 5lbs instead of by 10lb on my next lift.
I still haven't dropped anymore weight :sad: ..... but my measurements are down which is great!0 -
I started with 10lb dumbbells for my OHP (and those were hard...), so I've been just eeking out the reps with an empty bar for a loooong time. I only went up by 5lbs because I was feeling strong or lucky or both. I don't own fractionals, but yes, they're worth it if you can afford them.One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
I don't think it matters how often you increase reps/load so long as you feel challenged without feeling defeated. I know a couple people who only go up by 5lbs once every other week, and other who increase by fractionals every workout A.0 -
I started with 10lb dumbbells for my OHP (and those were hard...), so I've been just eeking out the reps with an empty bar for a loooong time. I only went up by 5lbs because I was feeling strong or lucky or both. I don't own fractionals, but yes, they're worth it if you can afford them.One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
I don't think it matters how often you increase reps/load so long as you feel challenged without feeling defeated. I know a couple people who only go up by 5lbs once every other week, and other who increase by fractionals every workout A.
Ah, thanks a lot for the input :-) Then I will just try to slow down the whole process a bit and don't get obsessed with increasing :laugh:0 -
thanks for the reply! at the end I tried to do 5 workout yesterday. I managed to do it, but you are right. It is waay too hard and will not work like this on the long run. Since I enjoy stronglift more than he P90x3 strength training, so I decided I 'll ditch all the P90x3 strength training days. I'll do 3 stronglift / week with adding some assisted pullups and core. I 'll keep the 2 cardio +2 stretch days from my P90x3 for he alternaing days..Redhead: I'd suggest keeping A and B separate and not trying to do all 5 moves on each of your 2 days. You'll most likely tire yourself out real quick. I think jstout keeps them separate and only does 2 days because she does boxing. And with your p90x stuff it'll be a lot. But if you do, make sure you are still eating enough to fuel all those workouts.
And yes, only 1x5 deadlifts
This is what I did yeserday:
Squat :
warmup 45lb ,1x5
working : 65 lb, 5x5 ( supposed to do 60 lb, but both set of 2.5 lb plate were in use , so I did't have a choce)
Bench:
warmup: 45lb,1x5
wroking 55lb , 5x5
Barbel row:
warmup 45lb, 1x5
OHP:
warmups 25lb, 1x5, 35lb 1x5,
working set: 45 lb , 5x5
Deadlift:
100 lb, 1x5
assisted pullup: 5x5 with a 105lb help
knee pull up: 12,10,10,80 -
I think doing deadlift warmup sets are important!
I was adding 5 for OHP each workout, then dropped to 2, now I'm up to 2.5, but only because I'm sick of carrying around all my fractionals. :laugh:0 -
I am also just started last week. So far I was able to go up 5 lb each time on OHP, but I didn't start with 45 lb. I started with 35 lb, 40lb second time and yesterday was 45lb. My gym have these medium long barbells with fixed weights for these kind of movements. They start with 20 lb, and go up with 5lb increment , so I personally can not even go with any smaller increment.Wow, you girls rock!
One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
Theoretical as I reached the 45 lb, I can use he Olympic bar from now on, but nobody use those for these type of moves. There is only 2 olympic bar which do not belong to a squat rack or bench, and they are being used all the time.
I think after 1-2 more increase I won't able to increase the OHP at every workout. If I increase it every second time, that is still pretty good. Most people OHP weight much smaller than the bench press anyway.0 -
QUOTE:
Wow, you girls rock!
One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
I am also just started last week. So far I was able to go up 5 lb each time on OHP, but I didn't start with 45 lb. I started with 35 lb, 40lb second time and yesterday was 45lb. My gym have these medium long barbells with fixed weights for these kind of movements. They start with 20 lb, and go up with 5lb increment , so I personally can not even go with any smaller increment.
Theoretical as I reached the 45 lb, I can use he Olympic bar from now on, but nobody use those for these type of moves. There is only 2 olympic bar which do not belong to a squat rack or bench, and they are being used all the time.
I think after 1-2 more increase I won't able to increase the OHP at every workout. If I increase it every second time, that is still pretty good. Most people OHP weight much smaller than the bench press anyway.
I've been stuck around the same weight forever on OHP. Which is mostly why I purchased fractionals, in fact. And I do it in front of the squat rack with the olympic bar, sew me! lol - But that's cuz I power clean the weight up and the fixed bars are really bad for this. (Beats the guy using bumper plates for biceps curls! I was like "REALLY?!" this morning when I saw this)
The program that I'm planning to switch to in april has NO BENCH PRESS whatsoever, though. Lots of overhead work (it's kinda crossfit based). I am looking forward to making all kinds of overhead gains while I run it! And I'm pretty sure it'll translate to my BP.0 -
You are working out at the morning, right? Probably your gym is not that crowded at that time, and nobody blink an eye if you take the bar from the squat rack. I workout at 8 pm, and the gym is full, and the squat rack is the hottest commodity and it is in use all the time and often people waiting for it. Yesterday I had to start with bench press and get into line for the squat rack. When my turn was on the squat rack, the 2.5 lb plates were used and i needed them. So I had a choice to do squat with a different weight, or lose my turn and get to wait another 2 people for the squat. I think people would give me some serious pep talk if I would take the bar from it to do OHP. Sometimes I take the bar from the incline bench to do my barbell row, because that seems to be the least used bar. However it is not good location because I have to use it in next to the dumbbell rack , and obviously there is a lot of traffic there.
I've been stuck around the same weight forever on OHP. Which is mostly why I purchased fractionals, in fact. And I do it in front of the squat rack with the olympic bar, sew me! lol - But that's cuz I power clean the weight up and the fixed bars are really bad for this. (Beats the guy using bumper plates for biceps curls! I was like "REALLY?!" this morning when I saw this)
I think it is also a confidence thing. 10 days ago when i walked into the gym at the first time, I was terrified and almost ran away immediately. Now I a feel a bit more familiar with things, I dare to do more stuff. Yesterday I was actually very proud of myself to get myself together and get into the line for the squat.0 -
Better tonight. Well that's a relative term!
Have been giving the arm a good go with a tennis ball at work today (ow!) and had ibuprofen before going to the gym.
Think I misloaded last time and only did my attempt at 75kg for squats (I really wasn't on the ball!). Marginally more with it tonight at 80kg, but only managed 3x3. Each time the third rep totally GM-ed and my back is not thanking me for it. So daft I even forgot to press 'record' on the final set.
Press - 35kg 454 which I think is the most I've ever done for press before. So that was unexpected!
Deadlift - 100kgx3, better than the 1 I managed last time.
A few bro curls (although in hindsight 8.5kg was too heavy!!) to help the ol' elbow. Must dig out my diddy weights from the garage and do a few more.
all in all, much better though! given I woke up in the night with an achy throbbing arm, I can't complain.0 -
Wednesday I was pretty impressed with myself because I got myself out of bed early and had completed my workout before my son was even out of bed!! It felt great to get it out of the way early and I absolutely love working out on my own. Normally I workout with my son and he talks the whole time. it kind of cramps my style a bit but it has been necessary to get him into lifting. Anyway yesterday was great and then I went for a run in the afternoon. 10K!! We have entered a Mountain Equipment Coop run in April and it is good to know that I won't actually need the full 3 hours to do the race! LOL! I run one min and walk one min so I am very slow but it is fun and exhilerating to know I can run that far!! I felt great running and then was totally zonked later on. It is a good thing I ran yesterday because today we are having wind and snow again. : (
Wednesday's lifting:
Squats: 5x 50
Bench : 5x 80
Row: 5x 80
Iwoodroff, I'm so sorry to hear about your elbow. what a drag. Very impressive Press despite the sore elbow. I hope it is still ok after your workout.
Wolf, let us know how you feel after running barefoot! I'm very keen to try this but I hate running inside so I think I will have to shell out the money for the special shoes. Good Grief I don't know how I miss these things! I see that you weren't sore!! wonderful!0 -
Been busy busy busy!! You all are doing great. Week 3 done! Ready for week 4
Sun Workout A
Squat 5x85
Bench 5x65
Row 5x65
Tues- B
Squat 5x90
OHP- 5x55
Dead-1x115
Today-A
Squat 5x95
Bench 5x75
Row 5x65--stayed at this weight to gain more upper strength before moving up.
Excited for the progress!! and I'll be taking progress photos at the end of week 4 for a comparison so I'm excited to see if there are any changes.0 -
Wednesday I was pretty impressed with myself because I got myself out of bed early and had completed my workout before my son was even out of bed!! It felt great to get it out of the way early and I absolutely love working out on my own. Normally I workout with my son and he talks the whole time. it kind of cramps my style a bit but it has been necessary to get him into lifting. Anyway yesterday was great and then I went for a run in the afternoon. 10K!! We have entered a Mountain Equipment Coop run in April and it is good to know that I won't actually need the full 3 hours to do the race! LOL! I run one min and walk one min so I am very slow but it is fun and exhilerating to know I can run that far!! I felt great running and then was totally zonked later on. It is a good thing I ran yesterday because today we are having wind and snow again. : (
Wednesday's lifting:
Squats: 5x 50
Bench : 5x 80
Row: 5x 80
Iwoodroff, I'm so sorry to hear about your elbow. what a drag. Very impressive Press despite the sore elbow. I hope it is still ok after your workout.
Wolf, let us know how you feel after running barefoot! I'm very keen to try this but I hate running inside so I think I will have to shell out the money for the special shoes. Good Grief I don't know how I miss these things! I see that you weren't sore!! wonderful!
I really do like it a lot! I'll probably end up buying some barefoot shoes, though, so I can run outside, too. I feel very in tune with the mechanics of my body when running barefoot.0 -
QUOTE:
Wow, you girls rock!
One question, how much do you up each time on OHP? Today was only my second time doing them but I really had problems adding the recoommendet 2,5 kg, I only managed to do 2 sets of those :-( The lightest plates in my gym are 1,25kg, should I try to buy myself smaller ones? How do you handle this or are you all just way stronger than me?
I am also just started last week. So far I was able to go up 5 lb each time on OHP, but I didn't start with 45 lb. I started with 35 lb, 40lb second time and yesterday was 45lb. My gym have these medium long barbells with fixed weights for these kind of movements. They start with 20 lb, and go up with 5lb increment , so I personally can not even go with any smaller increment.
Theoretical as I reached the 45 lb, I can use he Olympic bar from now on, but nobody use those for these type of moves. There is only 2 olympic bar which do not belong to a squat rack or bench, and they are being used all the time.
I think after 1-2 more increase I won't able to increase the OHP at every workout. If I increase it every second time, that is still pretty good. Most people OHP weight much smaller than the bench press anyway.
I've been stuck around the same weight forever on OHP. Which is mostly why I purchased fractionals, in fact. And I do it in front of the squat rack with the olympic bar, sew me! lol - But that's cuz I power clean the weight up and the fixed bars are really bad for this. (Beats the guy using bumper plates for biceps curls! I was like "REALLY?!" this morning when I saw this)
The program that I'm planning to switch to in april has NO BENCH PRESS whatsoever, though. Lots of overhead work (it's kinda crossfit based). I am looking forward to making all kinds of overhead gains while I run it! And I'm pretty sure it'll translate to my BP.
Ah, good to know :-) Then I will just check for a while how it develops and see if I want/need to invest in fractional plates eventually. I always take the olympic bar as well, but a) I am also training in the morning where it is less crowded and b) in my gym don´t seem to be so many people interested in these. Yesterday I basically did my whole workout in front of the squat rack. When I was almost done, a guy came and asked how long until i finish (but he had just arrived) and when i was done he took my 50kg bar which I had just used for deadlifts and put it back on the rack like it didn´t weigh anything
But next time I think I will try another bar for OHP, although we have a couple of those olympic bars in my gym, they are also used on the bench presses etc.0 -
ou are working out at the morning, right?
Most of the time, yeah. Sometimes i'll end up at the gym around 11am on Mondays though and Oh my gawd is it crowded. ALL the ellipticals and treadmills and bikes are taken. The parking lot is full... Benches may be hard to come by, but there is ALWAYS at least 1 squat rack/power rack/something to use and the gym has a couple spare bars I think.
Bare in mind my gym's got 2 power cages, 1 squat rack, 2 smith machines (including one with a non-fixed plane of motion, which makes me wonder why not ALL smith machines are like that!), and most of the time the crossfit rig is also available, so that adds 2 spots that can be used for benching or squatting. If you know where to look there are also like 5 sets of 2.5lbs plates, and they even invested in 35lbs metal plates recently. There are 2 sets of bumper plates, too, (minus the 15lbs which I've only ever seen 1 pair of) but those travel around a lot and sometimes are hard to find.
I love my gym. At 6am it's usually pretty quiet, aside from the crappy music they have on the radio haha. And I think they also just recently added another crossfit room to the place. And they have boxing classes... And it's right on my way to work. I'm thankful for my gym! Even if the membership is a little expensive!
And I went to bed at 8:30 last night. Had it not been for my mom calling at 8:45, I woulda had about 9 hours of sleep. I call that a sleep workout. *nodnod*0 -
I decided to do my lift yesterday instead of today as scheduled. I'm going out tonight, so I didn't want to rush it.
Squat
5x5 75lbs
Staying at this weight for another couple days. I really want to perfect my form. I am really starting to feel it in my glutes so that is my main aim.
Bench
5x5 75lbs
Oh man did I feel this in my abs! I really had to squeeze my whole body to get the bar up!
Row
5x5 60lbs
I took my time in between sets (3-5 minutes instead of 1 1/2 like usual). This really helped me build up the power I needed to get that damn bar up!
I am really feeling this in my abs today! My lower abs at that, the one part of my body I can never manage to make sore!
I also got in a 30 min elliptical interval in.
The only sad thing about this is....
STILL NO WEIGHT DROP :sad:0 -
Hi - kind of a meh workout. I have slept poorly this week and my last workout was HARD work, so I'm mostly ok with it being not much excitement. {LadyDeadlift warmup disclaimer applies to all the below}
Squat
1x5x160
My tailbone area was sore - not the bones, the muscles...? I did two more reps for set 2 and just felt like I didn't wanna do this
Bench
3x5x95 then 4, 4
This is ok. I had this pattern when I was at 85# too and the next workout it was a breeze.
Row
5x5x65
Accessory work - done as a circuit, 3x8 to all exercises
Lying Tricep Ext. -- 35#
DB Bicep Curl -- 17.5#
Back ext. w/25#
Cable Crunch -- 47.5#
Next workout's only a day away... woot!0 -
Wolf, I like the sound of being in tune with your body mechanics!
Viglet, I think I am finally getting that compound exercise thing being a full body exercise! I am focusing on using my abs and other core muscles as well. Don't worry! The fat will come off! The scale is truly an annoying device!
I did another relatively early workout.
Squats: 5x60 up from 50
OHP: 5x 60
DL: 5x110
I am working on adding warm ups. When I was working out with my son I felt I had to hurry in case he lost interest and I didn't really have the energy anyway for warmups with weight (we always do stretching warmups and body weight squats) Now I am including warm ups with weight and I feel it is part of the workout. I have to say that i think it really helps. I did squats completely pain free (knees and Hamstring tendon) for the first time in probably a year!! I don't know what I will do for cardio today. We had more snow. : ( It's spring you know!!0
