Daily exercise checkin
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Boxing coach is on leave Nov/Dec so I decided to do Insanity Max30 again. Today was day 1 cardio challenge0
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15 min Qigong
27 holes of golf pulling clubs
30 min yoga
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finished week 2 of c25k this morning. It is 90+ F right now, so i am glad i got it in early. 2 lbs to go until i have achieved my weight goal! Have not been inbthis weight range since the mid to late 1980's.1
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11/5 Workout - squat-free leg day as programmed by my physical therapist and exercise physiologist
500m row
3x10 bridges w/50lb DB
3x10 step-ups w/25lb DBs
3x10 banded kickbacks
3x30s Wall-sits w/25lb plate
3x10 leg extensions @ 65
3x10 TRX pistols
3x50m farmers carry @ 50lb DBs1 -
Day 2 of 60 with my Insanity Max30 challenge0
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Today I did a 40 minute cardio workout, then weight training and later went for a brisk walk and a little gardening.0
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63 minutes intense intervals on cross trainer.
40 minutes abs, strength,hanging leg raises, 10kg ball throw etc.0 -
T - Clean
Monday, November 6, 2017 at 11:14 AM
Squat
Set 1: 275 lb × 5
Set 2: 275 lb × 5
Set 3: 275 lb × 5
Power Clean
Set 1: 180 lb × 3
Set 2: 180 lb × 3
Set 3: 180 lb × 3
Set 4: 180 lb × 2 [Failure]
Set 5: 180 lb × 3
Set 6: 180 lb × 1
Chin Up
Set 1: BW (+25 lb) × 10
Set 2: BW (+25 lb) × 10
Set 3: BW (+25 lb) × 10
Glute Ham Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Notes: Set 3: Assisted (red band)
Workout Notes: Octoberfest yesterday. Feeling slightly fatigued today.0 -
Afternoon Workout
Monday, November 6, 2017 at 2:49 PM
Power Sled
Set 1: 45 lb × 10
Notes: 100 ft. 10 sets.0 -
Insanity Max30 Cardio Challenge ✅0
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30 min Qigong
45 min yoga0 -
Yesterday was a rest day, with errands: laundry, cleaning, grocery shopping, and meal prep. And then a 30 minute walk with the dogs. Tonight was:
3 x 30 Calf raises
3 x 10 Front deltoid raises
3 x 10 Weighted squats
3 x 10 Lateral deltoid raises
3 x 10 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 8 Weighted lunges
3 x 10 Bent over rear deltoid raise
30 x 30 Inner thigh Vs
3 x 15 Glute bridges
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:32 low plank
3 x 15 Pilates roll ups
3 x 15 Dead bug
3 x 40 Toe taps
3 x 15 Leg raises
80/100/100 Flutter kicks
I had to leave out a few exercises (bench press, chest fly) because I have some low grade wrist discomfort I don't want to worsen. Later will bring the nightly walk.2 -
NSV for today ... I got a "nice *kitten*" text from a female colleague
Ok so yesterday I did my first big boy crossfit class and it was mostly my thing with loads of squatting but it was damn hectic at the end lol
Warm up:
star jumps x 1 minute
High hip complex x 3
cat and cow x 10
Scap Activation 3 x 5
Back Squats 70% of 1RM 3 x 10
I did 145lbs/65kg due to a miscalculation. so it ended up being too light.
Dragon Crawls 10 x 10m
I did 7 x 10m. These things are hectic.
Conditioning:
EMOM x 10 minutes
Burpees x 3
Accumilate plate squats with 45lbs/20kg plate. I did 100.
Then i literally rolled back and and fought against going into the light lol1 -
Push ups, overhead presses, lat pull downs, plank, side planks, and hanging leg raises
and 15 mins on stairs0 -
Thinner, Leaner, Stronger (TLS): back squats, front squats, RDL, hip thrusts. And a 20min HIIT workout from Fitness Blender.1
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Light day /w Overhead Press
Squat
Warmups and 3x5 @230
*Legs still sore from volume Monday
Standing Overhead Press
Warmups and 3x5 @75
*Left shoulder sore but weight felt light
Bent Over Row
Warmups and 1x5@135 2x5@155
*Weight coming up way to easy so added another 20
Power Cleans
Warmups and 2x5@135 1x5@155
*Learning lift and need to get coach to go over it again with me1 -
Light day /w Overhead Press
Squat
Warmups and 3x5 @230
*Legs still sore from volume Monday
Standing Overhead Press
Warmups and 3x5 @75
*Left shoulder sore but weight felt light
Bent Over Row
Warmups and 1x5@135 2x5@155
*Weight coming up way to easy so added another 20
Power Cleans
Warmups and 2x5@135 1x5@155
*Learning lift and need to get coach to go over it again with me
Strong power clean for just learning the lift. What kind of programming are you running?0 -
Run 2.11m @:8::20/m
TRX:
3rounds no rest of:
- 12 I's, Y's T's
- 12pushups
- 12 Pikes
10 Squat thrusts with a jump
3rounds no rest of:
- 12 Bicep curls
- 12 Triceps
- 12 Close Body Rows
10 Squat Thrust with a jump
5 Pullups
.50m Run at :8::35/m
Full body stretch routine
Total time 35 minutes0 -
ijsantos2005 wrote: »Strong power clean for just learning the lift. What kind of programming are you running?
Starting Strength for about 2 months then a powerlifting version of it for just over 3months. Recently cut back down to 3 a week full body instead of a 4-day split do to outside gym obligations and more recovery needed. My deadlift pr is 454 right now and it likely helps. Just programming in power cleans for an explosive on the light day that might have carryover to deads.
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Leg day is still pretty light, my physical therapy “team” said I may be allowed to do squats and deadlifts again in as little a week. First check milestone I had to achieve was running 400m without any hip or back pain flaring up, and I did that today. Woo woo
11/7 Workout - Legs
400m run
Superset 1 - 3 rounds
10 step-ups w/30lb DBs
10 bridges w/50lb DB
10 banded kick-backs
Superset 2 - 3 rounds
10 TRX pistols
10 leg extensions @ 70
30s Wall-Sit w/35lb plate
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70 minutes of Vinyasa yoga - a 60 minute practice I follow via YouTube paused in a few spots for additional flow sequences. It's been raining off and on all day and is supposed to continue tonight so there probably won't be a walk later.0
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Pull + Booty Day
Stair Climber Kickbacks + Side Walks (1 min each): x 4
Curtsy Lunge (30 lbs): 10/8/8/8
Single Romanian Deadlift (20 lbs): 10/10/10/10
Single Row (15 lbs): 12/12/12/12
Incline Reverse Fly (7.5 lbs): 10/10/10/12
Incline Curls (7.5 lbs): 10/10/8/8
HIIT (Sprints): 30 sec ON, 30 sec off, x 90 -
11/8 Workout - back & biceps
Superset 1 - 2 rounds
15 wide grip pull-ups (band assist)
15 straight bar curls @ 55
Superset 2 - 2 rounds
12 behind-the-head pulldowns @ 50
12 alternating bicep curls @ 25
Superset 3 - 2 rounds
10 straight-leg deadlifts @ 75
10 preacher curls @ 50
Superset 4 - 2 rounds
10 seated cable rows @ 100
10 dumbbell hammer curls @ 25
Superset 5 - 2 rounds
To Failure - Reverse grip pull down @ 70
To Failure - concentration curls @ 200 -
Insanity sweat intervals0
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Heavy Day w/ Bench
Squat
Warmups and 5x3 @315
*Kind of easy no grinding
Bench
Warmups and 5x3 @180
*Left shoulder sore during warmups but not too bad during working sets
Deadlifts
Warmups and 2x3@405
*Had to strap for second set grip was failing. Kind of grindy after knees but not too bad. Maybe 3-4second lift on last rep of each set.
Progression for next week:
Adding 5lbs to squats and press. I feel I can handle the increase. Deads only going up by 2.5 as those last reps were a grind. Bench is only 1 day next week but thinking of going up by 2.5lbs.1 -
ijsantos2005 wrote: »Strong power clean for just learning the lift. What kind of programming are you running?
Starting Strength for about 2 months then a powerlifting version of it for just over 3months. Recently cut back down to 3 a week full body instead of a 4-day split do to outside gym obligations and more recovery needed. My deadlift pr is 454 right now and it likely helps. Just programming in power cleans for an explosive on the light day that might have carryover to deads.
Very cool. I’ve been on a 4-day Texas Method template for a while now. Looking strong for 5 months. Keep doing what you’re doing.1 -
Push + Quads/Calves
Seated Calf Raise (94 lbs): 10/10/12/10
Machine Kickbacks (80 lbs): 10/12/10/10
Adductor Machine (110 lbs): 12/12/10/10
Bench Press with dumbbells (17.5 lbs): 8/10/10/10
Tricep Kickbacks with dumbbells (7.5 lbs): 10/10/10/8
Incline Front Raise with dumbbells (10 lbs): 8/10/10/8
Incline Lateral Raise with dumbbells (7.5 lbs): 8/8/8/8
Sore today, but I finished strong!0 -
I would love to be able to exercise again but medical issues prevent it. But I did find a program on TV "Sit and Be Fit" and it is helping me feel better about myself.0
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ijsantos2005 wrote: »Very cool. I’ve been on a 4-day Texas Method template for a while now. Looking strong for 5 months. Keep doing what you’re doing.
I'm doing Old Man Texas from the Barbell Logic podcast #17 I think. It's a Starting Strength podcast by 2 coaches. I just could not keep up with higher volume workouts that a 20-something could. I tried but ended up really beat down. Now weights are back to moving up on a good 3-day version of the Texas Method for us 40+ folks.1 -
I forgot to check in yesterday: TLS-Incline bb bench press, incline db bench press, flat bb bench press, flat bb bench press.
Tonight TLS- dl, bb squat, bb row, and db row..with a fitness blender abs circuit0
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