And again!

Better day of training today. Maybe cuz it's the last one before going on a week-long vacation and I will likely not get to lift weights (although I *will* write myself a bodyweight plan while waiting at the airport tomorrow, for the whole week, so I don't end up doing NADA for 8 days straight and hating myself for it.)

Deadlift & OHP (3+ week)

Deads: 165x3, 185x3, 215x7, 165x15 (or 8? I can't Math, count, or memorize today o.o)
OHP: 65x3, 75x3, 82.5... no wait, 92.5x4, then I did 82.5x6
like I said, can't math. 10lbs extra on OHP def shows. But I still got my 3+ reps all in even so, so definitely a win there!

2nd part of the workout was somewhat more mellow. EMOTM x18
Minute 1: 5 2 KB/Db power clean (30x2, 35x4 rounds)
2: floor KB/DB presses x10 (1st round @30, 35 for the rest)
3: 2 KB/DB front squat x5 (3 rounds @30, 3 rounds @35)

3rd part kinda sucked... lol
5 min AMRAP, ascending ladder (1, 2, 3, ...)
- burpee to target
- knees to bows

got 6 rounds and 5 burpees. I think to a certain degree I get in my own way with these sometimes, where I absolutely want to do strict burpees as opposed to really getting as much work in as possible. Something to ponder on for the future.

I'll have wifi access during the week I'll be gone, btw. So something *is* wrong if I don't show up in here for a few days! lol (Like I said, I WILL workout. So if I don't report, get on my *kitten* about it, m'kay? Thanks!)

chispaza wrote: »

krokador wrote: »

Maybe cuz it's the last one before going on a week-long vacation and I will likely not get to lift weights

Are you going somewhere fun?

Going to Virginia to see my wife. The place itself isn't the most amazing, but I'm not going for the scenery, haha.

hanlonsk wrote: »

They taped the ankle/foot the same today, but one I’m more used to it now, and two, wasn’t near the fiasco to get it there, so hurts way less.

this is hopeful. i'll cross my fingers.

i went to t-day and thought i did pretty much nothing much, especially since the hip abduction came all the way down to 2.5 pounds at best. but this morning every step i take doms-es me exactly in the side of the hip, so i'm hopeful too because a) it's exactly the phase of a step where they say glute med and min have to kick in to stabilize you, and b) it does [hope hope hope] feel more like doms and not much like the whole tendon madness.

i took a padded baseball to the kitchen wall yesterday for the area . . . not in the glutes at all, actually. in the q.l. and obliques. turns out i have some pretty mad trigger points way up near my ribs, so maybe sorting some of those out has had this brand-new effect. bodies are endlessly fascinating. i swear, if i suddenly got stupid rich i would quit working and just lie around on the foam roller experimenting with mine.

i also tried out a single set of ohp, for the pointless reason that it's been six weeks since i even went into a gym. someone else was pressing so i jumped in for a set and i think i managed 40 pounds fairly respectably. it was a nice little piece of ego-placation, even if it wasn't a real workout.

So, I once again wouldn't really call what I did a "workout." I have been avoiding squats. Like, REALLY avoiding squats. Between the usual level of wonky ankle, and the way they keep taping it up. I have not been convinced that it will be under me, and stay under me. Nor am I convinced I will have the right mobility. So, rather than being a grown up and finding out, I have taken the avoidance rough.

Today, I was supposed to go across the state for work, and got called to turn around half way there. So, I am home tonight when I wasn't supposed to be. So, instead of being a grown up and going to the gym, (noticing a pattern here?) I stayed home.

But, I did squats. Just to prove to myself I could. Even after a PT and tape session.
So:
5 @ 45
5@ 60
5 @ 70
5 @ 80
5 @100

That was it. But I did them. And I think they were ok. I think they may have had a bit of forward lean, which means I need to work on squat therapy more. But not too terrible given I haven't done them in almost 2 months.

Reporting in so I don't get called out xD

It's really hard to be away from home, and not have a dedicated place to work out in or a schedule to do it. But between fears of damaging hotel property (not mine) and all the processed food making me feel a good bit sluggish, I did get this nice lil set-up in. The beauty of it is: all you need is a timer, and a resistance band.

8 min AMRAP
- 3 shoulder tap push-up / side
- 6 plank knee tucks (if you can jump, do both at once, if not, 1 leg at a time works too)
- 9 sit-ups/crunches
- 12 bodyweight squat

I got 4 rounds and 6 knee tucks in. The push-ups got to me first.

Few mins of rest then same principle
- 3 pike presses (I should've elevated my feet, these felt easy)
- 6 sit-outs
- 9 superman hold band pull-aparts
- 12 alternating drop lunges (so 6 a side)

Gave me a nice little soreness and I felt physically awesome when I finished. I just wish I wouldn't've had to fight anyone to get the workout in. Will try to get a bit more in. I did plan a ton of workouts that I can do in here, but none of them meet the wife approval of what can be done in a hotel room I had goo intentions

Logging yesterday's workout:

5x5 Squats 135 - my PR from last year. Still a little tough and struggling with depth
5x5 bench 70 - also PR from last year. First time I completed the 5x5 though.
5x5 row 80 - not bad at all.

Will stay at these weights for squats and bench next week.

I've also still ramping up my running mileage. I've run about 7mi so far this week. Will try to run another 5 or 6mi by Saturday night so I run about 12mi this week. I'm currently watching over a friend's house and run commuting to their house about 2mi every day so next week I will be running I hope about 20mi.

Back home, was hoping for a gym sesh this morning but freezing ice made sure that was not an option this morning by delaying my flights all the way into getting me home at 10:30PM. I needed to fix lunch, care for the cats, put some stuff away and all that this morning, on top of needing sleep, so, yeah.

On thursday, I think? I got a 24 min EMOM of
1- 2/2/2 tempo push-ups x4 (2 rounds were 5)
2- R leg split squats x10
3- bent-over band rows x15
4- L leg split squats x10

(so 6 rounds total)

On saturday i did 1 round of mobility/stability exercises with band pulls and windmills and 1 leg RDLs and stuff.

I am thinking of trying the xfit open 18.0 workout tomorrow (21-15-9 DB snatches @35 & burpees over DB) to grind the rust outta me. On top of squats and the next 35x3 workout. Shooting for sub 10 minutes, because that's how out of shape I feel, lol.

Officially registered to an OCR in august. It's time to get serious again.

I gotta say, eating crap and packaged foods for 2 weeks straight is making it very appealing to start cooking my own healthy food again xD

Umm so, I actually kinda did a real workout. This will probably hurt tomorrow.

Squats
5 @ 45,
5 @ 60
5 @ 70
5 @ 75
5 @ 85
5 @ 100
7 @ 100
These went way better than they should have. PT was not a happy place today, and apparently it was obvious at about 70lbs I didn’t have much faith in the ankle. So one the trainers put plates under my heels after that, which I faintly remember the pt telling me to do. Oops

Leg press
3x10 @ 100

Walking lunges
3xdown and back w/20lb dumbbells

Glute bridges- I can’t believe trainer put these in a program. I feel violated. Ugh- on the bright side one the still current trainers was man enough to demonstrate hehehe
They also had me do it with a plate in my lap instead of a bar, which seemed less awkward because bits had coverage that a bar doesn’t offer.... but still
3x10 @ 35

Wall balls
5x15 w/8lb wall ball

Today's workout.
1.5mi run for WU
5x5 squats 140
53552 BP 75 - decided to push myself on bench since I had my friend spotting me.
5x5 row 85
0.5mi run for CL

First work out of February. Thanks to viral flu. Had to de-load a bit. Feeling more tired than usual after the workout. However it went smoothly during the lifting!!

February Weightlifting

Goal: 10 times ( 3 tim/wk)
Done: 1 /10

14/2/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 2x5 3x10 30 kg

Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg

First day back lifting after more than a week off because of sickness.
Got 5x5 at 95 pounds on bench so that felt good.
Squats 5x95, 5x115, 5x135, 2x155
OHP 5x5 65 lbs
Deads 5x145, 3x205, attempted 225
but it just didn't happen today.
5x5 assisted pull ups with the purple band.
So it was an okay gym session, not great but not terrible.

So, I was at work late, and have tons of things to do before leaving on a trip tomorrow, forgot my workout shirt, ankle hurt, still sore from earlier in the week, and really didn’t want to work out. But my attitude sucked, and I haven’t deadlifted in so long it’s beginning to psych me out... so I made myself go. And deadlifted in my work shirt But I skipped the conditioning bit. Maybe it will make for a nice quick get back from trip workout.

Deadlifts-that I think has been almost two months since I’ve done
5 x 85
5 x 105
5 x 125
5 x 135
5 x 155
3 x 175 (was supposed to be 5+ but this dummy didn’t think she might need chalk)
5x 175 (with chalk this time)

Rows
3x10 @ 50

Straight leg deadlifts
3 x 12 @ 65 (should be easy, but fml)

Face pulls
2x20 @60
20 @ 70

Screwy ankle is pissed at me. Which makes me worry that the progress I thought I was seeing was mostly from being a lazy slob and not from actual progress. Guess we will see what pt says tomorrow. It is moving better.... but really it’s just unstable and pissed over a greater range of motion from what I can tell.

I was awake at like 4:15 this morning! What is this sorcery?! Haha! But then got caught up doing stuff and ended up going to the gym at the same time as usual... fail! lol

Let me start this one off by admitting that going straight into 5/3/1+ week after a week of no lifting was, perhaps, a bad idea.

Deadlift 45x10, 95x8, 115x5, 135x3
165x5 (was supposed to be 175 but plate Math I could not do!), 205x3 (double overhand here, too. Need to work dat grip!),
222.5x5 (!)
175x10

OHP 35x8 (after nearly knocking my teeth out on the first rep... WTF Mel?!), 45x5, 55x3
70x5, 77.5x3, 87.5x6 I think? I know I tried another rep and couldn't push it past my nose xD
70x9

So, CNS was friend, on to an E2MOTM x12 min (6 rounds total) of a nasty lil double bell complex:
10 swings
8 push presses
6 power squat clean (touch the ground every rep)

The squat cleans were basically the death of me. Struggled through them, but managed 4 out of 6 rounds with 2x30lbs, and the other 2 with 2x20lbs (gym doesn't have 25lbs KBs)

But I wasn't quite done yet! Plan said 4 rounds for time of 15 pull-ups and 15 HR push-ups. I made it through 2 rounds and 14 pull-up sin 10 mins, and called it a day.

My EH. VER. Y. THING. HURTS.

February Weightlifting

Goal: 10 times ( 3 tim/wk)
Done: 2/10

16/2/18
Squat 5x5 27 kg 59 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 5x2 50 kg 110.2 lbs
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg

14/2/18
Set A
Squat 5x5 27 kg 65 lbs
Bench press 5x5 24.5 kg 59.5 lbs
Barbell rows 2x5 3x10 30 kg

Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg