Daily exercise checkin

Last night:

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
3 x 7 Chest fly
3 x 30 Inner thigh Vs
3 x 7 Tricep extensions
3 x 15 Weighted glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:35 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

F - Deadlift
Thursday, November 9, 2017 at 2:55 PM

Squat
Set 1: 280 lb × 5
Set 2: 280 lb × 5
Set 3: 280 lb × 5

Deadlift
Set 1: 390 lb × 3
Set 2: 390 lb × 3

Bent Over Row
Set 1: 215 lb × 10
Set 2: 215 lb × 10
Set 3: 215 lb × 10

Power Sled
Set 1: 45 lb × 12

Notes: 100 ft. 12 sets.

Workout Notes: Squats are getting brutal.

11/9 Workout - Chest & Triceps

Warmup

400m run @ 7.5mph
3x10 strict pushups

Main Strength

5x5 Bench Press @ 185

Superset 1 - 3 rounds

12 High-Low cable flys @ 36
12 Low-High cable flys @ 36
15 Rope tricep pulldowns @ 30

Superset 2 - 3 rounds

10 DB overhead press @ 35
10 Smith Machine shrugs @ 170
12 DB lat raises @ 10

Rotator Cuff - 2 rounds

To failure - cable interior rotation @ 24
To failure - cable exterior rotation @ 24

Yesterday's WOD

Warmup:
Star Jumps x 1 minute
High Knee Skipping
Broad Jumps
Monkey Hops
Cat and Cow x 10
Quadroped Scap Rotations x 10

D-Ball Overhead Carry 10 x 10m with 30lbs ball

D-Ball Clean 5 x 5m (45lbs ball)
At eacj meter 2 x squat and clean
Chest carry between stations

Midline:
Alt tabata Table Top and L-Sit x 4 minutes

Conditioning:
EMOM 3 x 5 monutes
Min 1 = 15 calorie row
Min 2 = 12 x box jumps (my first time so i did it on a 20cm plate stack)
Min 3 = D-Ball Ground to over the shoulder (30kg/66lbs) ball

11/10 Workout - Active rest day

3000m rower / 14:51
15 minutes of random movement

Yesterday was a rest day. Today was 45 minutes of squats, lunges, and weights and then 60 minutes of Vinyasa yoga.

Took a day off from Insanity yesterday to meet some friends at the gym. 10 rounds fast pace explosive movements
Should press 55lb x8
Trap deadlift 95lb x10
Hanging leg raises x15

Yesterday I didnt do a WOD but decided to focus on strength and endurance instead.

921 calories in 91 munites.

Warm up:
Skipping 1 minute x 5 alternating with
Pushups 7-6-7-6-7
Situps 7-6-7-6-2

Front squats:
10 x 20kg
10 x 20kg
10 x 30kg
10 x 35kg

Deadlifts:
15 x 60kg
8 x 80kg
6 x 85 kg
4 x 90kg
2 x 95kg
7 x 85kg

Push Press:
10 x 30kg
10 x 30kg
10 x 30kg
8 x 40kg

Pyramid Pyshups 15 x 2 sets

Bench Press superset with Hammer curls
Bench:
20 x 40kg
18 x 45kg
15 x 50kg
25 x 30kg
Curls:
18 x 12kg x 3 sets

Bar Push down superset with Pushup Holds and Renegade Rows x 2 rounds:
Push Down = 20 x 30kg
Hold:= 20 seconds
Rows = 16 (alternating)

Vertical Traction Machine: (Lat Pulldown)
12 x 50kg
10 x 60kg
8 x 65kg

One hour of yoga this morning, and tonight we'll walk the dogs for about a half hour.

T - Snatch
Monday, November 13, 2017 at 10:53 AM

Squat
Set 1: 285 lb × 5
Set 2: 285 lb × 5
Set 3: 285 lb × 5

Power Snatch
Set 1: 142.5 lb × 2
Set 2: 142.5 lb × 2
Set 3: 142.5 lb × 2
Set 4: 142.5 lb × 2
Set 5: 142.5 lb × 2
Set 6: 142.5 lb × 2

Notes: Trouble getting the bar high enough. Made extra attempts due to missing some reps.

Chin Up
Set 1: 15 reps
Set 2: 12 reps
Set 3: 9 reps

Glute Ham Raise
Set 1: 10 reps
Set 2: 6 reps
Set 3: 5 reps

Notes: Getting worse?

Power Sled
Set 1: 55 lb × 6

Notes: 100 ft. 6 sets.

Workout Notes: Overall I felt pretty good. Squats were not as bad as last time.

3 x 30 Calf raises
3 x 7 Front deltoid raises
3 x 12 Weighted squats
3 x 7 Lateral deltoid raises
3 x 12 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 9 Weighted lunges
3 x 7 Bent over rear deltoid raise
3 x 9 Chest fly
3 x 30 Inner thigh Vs
3 x 7 Tricep extensions
3 x 15 Weighted glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:38 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

And there will be a walk with the dogs later, as usual.

Strength and endurance Day

Warm up
skipping 1 minute x 5 alternating with
Pushups 7-6-7-6-7
Situps 7-6-7-6-7

Front squats:
8 x 34kg
10 x 34kg
10 x 38.6kg
10 x 38.6kg
6 x 38.6kg

Back squats:
10 x 61kg
10 x 70kg
8 x 79kg
8 x 79kg
10 x 79kg

Deadlifts:
10 x 79kg
10 x 79kg
10 x 81.6kg
10 x 81.6kg
10 x 81.6kg

PT still won’t let me squat or deadlift, so I’m starting to work on more single leg squat exercises, which are allowed. Hopefully my balance will improve enough that I can overload my legs fully.

11/14 Workout - Legs

5min bike

Superset 1 - 3 rounds
12 TRX pistols
15 bridges feet-on-bench w/50lb DB
15 bridges shoulders-on-bench w/50lb DB

Superset 2 - 3 rounds
10 Lunges w/ 30lb DBs
25m banded monster walks
15 heel-toe squats w/40lb DBs

Superset 3 - 3 rounds
10 leg extensions @ 80
10 single-leg squat-to-high-box
20 calf raises

I have been sedentary (and I really mean sedentary!) for several years--no cartilage in either knee, chronic back pain which I used medical marijuana for, I pretty much got out of my recliner to go to the bathroom, the kitchen for food, and walked to the car so I could be driven to doctor appointments. Finally after a really bad toxic reaction to blood pressure medication lisinipril, which I thought was going to kill me, I took the advice of my primary care physician and went for the gastric sleeve bariatric surgery. Ten months later, I am 106 pounds lighter and doing things I simply could not do last year. I started with seated arm exercises, using two pound weights. I now do 7 sets of 6 different arm exercises, 25 reps each, now with three pound weights. I did the math one day and discovered I was doing 1,050 reps! And it takes me just a little over 30 minutes. I am also taking a water aerobics class called "healthy Joints for seniors", 55 minutes, two times a week. I plan on doing that plus some leg exercises so that I can work up to not having to use my walker everywhere I go and be able to stand for extended time periods.
I love reading about everyone else's workout routines,--don't know what a lot of the terms mean, but I am figuring it out the more I read. So, thanks for the inspiration - it is really helping me get motivated. BTW, at my highest weight in January of this year, when I was in the middle of that medication craziness--I gained 20 pounds in two weeks and was at 375! One very sick 63 year old woman! Today--the scale said 269!

Th - Bench
Wednesday, November 15, 2017 at 11:04 AM

Bench Press (Singles)
Set 1: 282 lb × 1
Set 2: 282 lb × 1
Set 3: 282 lb × 1
Set 4: 282 lb × 1
Set 5: 282 lb × 1

Notes: Bad upper arm ache. I need to reassess my grip width.

Shoulder Press (3-5RM)
Set 1: 175 lb × 3

Notes: I added more weight than I should of (1 lb).

Tricep Dip
Set 1: BW (+62.5 lb) × 15
Set 2: BW (+62.5 lb) × 13 [Failure]
Set 3: BW (+62.5 lb) × 10 [Failure]

Notes: Improvement.