4/30/12
25#KB x 90 goblet squats - Did myself a favor and did these before my upper body training below; last week did them afterwards, and it wasn’t pretty. (Yes! Home stretch now on the challenge…10 more days to go!).
upper body stuff (@home)
pushups (explosive off ground): 17, 14, 16
inverted rows: 20, 22, 18
KB OHP (standing, 25#KB): 5 x 5 sets
neg. pullups - 3 x 3
Mobility work (dislocates, foam roll)
[quote]KBgal wrote:
Kairiki,
The family consists of hubby and two girls, ages 5 & 7. Hubby does not do any of these workouts with me. While he admits that he “needs to do something,” he just doesn’t make the time for it. My girls are very active…involved throughout the year in one or more of the following: swim, soccer, gymnastics, and things like riding bikes and inline skating with me - and I’m proud to say that it appears that they want to model my behavior in terms of exercise and nutrition. Honest to God…the 7-yr-old called me over to my chin/pullup bar this past January and said, “Look what I can do…” and cranked out 9 chinups no sweat (I wish)! I’ll catch them attempting pushups or even trying to deadlift one of my KBs (which makes me nervous when they are hurried and are not in a listening mood…don’t need them to get hurt).
As far as what he thinks of my physical transformation…hmmm…how do I put this? He did say that it was “remarkable” once, but that’s about it. I don’t think he gets it, and he doesn’t really ask specifics on my training. If I share details on any particular KB session, boot camp, or lifting, he’ll listen, but it’s not something he will generally ask about. I think he would prefer that I not spend as much time on these things as I do, but I’m stubborn and won’t be stopped. That’s just me. I guess that’s not uncommon really…that one person commits to training and the spouse/significant other doesn’t. Would be nice if he were into it even at a lesser intensity than I am, but eh…just not seeing it happening, so I take care of myself.
[/quote]
I totally understand your view because wifey is the exact same way. All I can do is continue to be the example and eventually they will “get it.” I realize that I can’t change her…only God can do that.
[quote]Kairiki wrote:
[quote]KBgal wrote:
Kairiki,
The family consists of hubby and two girls, ages 5 & 7. Hubby does not do any of these workouts with me. While he admits that he “needs to do something,” he just doesn’t make the time for it. My girls are very active…involved throughout the year in one or more of the following: swim, soccer, gymnastics, and things like riding bikes and inline skating with me - and I’m proud to say that it appears that they want to model my behavior in terms of exercise and nutrition. Honest to God…the 7-yr-old called me over to my chin/pullup bar this past January and said, “Look what I can do…” and cranked out 9 chinups no sweat (I wish)! I’ll catch them attempting pushups or even trying to deadlift one of my KBs (which makes me nervous when they are hurried and are not in a listening mood…don’t need them to get hurt).
As far as what he thinks of my physical transformation…hmmm…how do I put this? He did say that it was “remarkable” once, but that’s about it. I don’t think he gets it, and he doesn’t really ask specifics on my training. If I share details on any particular KB session, boot camp, or lifting, he’ll listen, but it’s not something he will generally ask about. I think he would prefer that I not spend as much time on these things as I do, but I’m stubborn and won’t be stopped. That’s just me. I guess that’s not uncommon really…that one person commits to training and the spouse/significant other doesn’t. Would be nice if he were into it even at a lesser intensity than I am, but eh…just not seeing it happening, so I take care of myself.
[/quote]
I totally understand your view because wifey is the exact same way. All I can do is continue to be the example and eventually they will “get it.” I realize that I can’t change her…only God can do that.
[/quote]
“A man convinced against his will is of the same opinion still.” 
Have an awesome week!
Killer KB session last night! Must have been extra humid in the room…sweat started pouring almost immediately.
More swings, swing peaks, cradles (where we stand heels together and swing left to right across our bodies, lifting bell to shoulder level or just under), and swing transfers (bell starts at outside of leg, swing forward and transfer to other hand, ending in start position on outside of other leg). Managed to steer clear of my legs on those transfers…this time (nice bruises from last week still there). Was really tired and had to fight to get the turkish getups done, but I knocked them out.
Goblets incorporated into workout, then I made up the rest at home. Goblet Challenge Day 91 is in the books.
Heading to gym for squat day in a few.
Nice picture of you and the girls.
I bet the Goblets are a love hate thing with your derriere!
[quote]Up wrote:
Nice picture of you and the girls.
I bet the Goblets are a love hate thing with your derriere![/quote]
Thanks, Up! Don’t know how my babies got so big so fast!
As for the goblets, you are exactly right! LOL! While I’m doing them, I alternate between thinking, “I HATE these…these SUCK!” and “ok…keep going…keeping your backside nice and round and lifted!” hahaha!
5/2/12 - GREAT training day!
front squats - Successfully finished my worksets @105 two weeks ago (6 sets x 5 reps), so targeted 115 for today…
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
105 x 3 x 1
115 x 3 x 6 - Yes! PR here…almost my body weight (currently, BW is 119-120 lbs).
hip thrusts (from floor) - Training buddy asked Rick if he’d let us try them today. Felt good!
135 x 10 x 1
225 x 10 x 2
one-legged press
75 x 5 x 2
GHRs
BW x 8 x 3
decline situps
BW x 8 x 2
Then in the evening, I did boot camp. Lots of ab work tonight. Worst complex of the night: plank frankensteins/belly to ground pushups/plank mules - ladder, 1-8.
I don’t ever recall seeing so many of us grab towels midway through to wipe down the gym floor the way we all did tonight…couldn’t stay “set” because of all the damn sweat dripping and making us slip!
(Rick, did ya hear all the swearing? Huh? Did ya? Did ya?! I know you did…and you probably loved every minute of it!)
Surprisingly, though, I felt really good by the time I got back to the car.
But wait…it’s day 92 for goblet squats. !!@#$!#@#!#
Holy hamstrings, Batman!!! I’ve come too far to not do them - and no way I was going to let them go and have to make them up tomorrow.
25#KB x 92 goblets - DONE!
Now if you will excuse me, I have a date with my foam roller…
5/4/12
bench
bar x 5 x 1
65 x 4 x 1
70 x 4 x 1
75 x 4 x 1
80 x 4 x 6 - Felt good, improvement after Rick gave me the “tuck your elbows” cue. Thanks!
rows, flat bench
20#DBs x 10 x 1
22.5 x 10 x 1
25 x 10 x 2
22.5 x 10 x 1
shoulder press
17.5#DBs x 10 x 1
17.5 x 12 x 2
chinups - just did a few…3.5 x 1, 2 x 1
dips - Best outing yet!
BW x 6 x 2
BW x 5 x 1
-Finished strong on these, got nice and deep.
That’s it. Heading out now for my daughter’s first Girl Scout camping trip (and bringing KB to keep up with challenge).
The Dbell Rows on flat bench: Are on an elevated bench where you lay facedown and row the Dbells up to your waist while arching back and squeezing your shoulder blades together. A lot harder than you think with no momentum or cheating it up.
This exercise also helps with people and their flaring elbows or with people with rotator issues. Much better than most “rotator specific exercises”. We get results fast with this one.
Good lifting now next time on benching get me to spot you and teach the others to help “Coach and Cue” better.
Next Friday I will bring the Blast straps to see how your stability and control are.
Rick
Ps: good work in here the Front Squats are going really well. Heads up: we are going to switch up some of your assistance exercises…
[quote]FISCHER613 wrote:
The Dbell Rows on flat bench: Are on an elevated bench where you lay facedown and row the Dbells up to your waist while arching back and squeezing your shoulder blades together. A lot harder than you think with no momentum or cheating it up.
This exercise also helps with people and their flaring elbows or with people with rotator issues. Much better than most “rotator specific exercises”. We get results fast with this one.
Good lifting now next time on benching get me to spot you and teach the others to help “Coach and Cue” better.
Next Friday I will bring the Blast straps to see how your stability and control are.
Rick
Ps: good work in here the Front Squats are going really well. Heads up: we are going to switch up some of your assistance exercises…[/quote]
Thanks, Coach. Looking forward to next week’s training.
Good idea with helping us coach/cue each other better. Your “real time” feedback during a lift helps a lot, and I don’t get that consistently with the others (nor am I consistent with helping them in the same way). We have a good base but need to improve there.
Jean
I got back this morning from the Daisy Scout camping trip. It was a great weekend with a fantastic group of kids (14 first graders). It was the first camping trip for most of them; they had a blast - and I think they may have learned a thing or two. LOL
Got some exercise out there during a hike, plus I brought a KB to keep up with goblets and do some swings. Top three questions I got about it - from the adults - were:
3) What is THAT?
2) What do you do with it?
Was greeted upon return home by my proud 5-yr-old who presented me with a salad for which she had made dad go out and buy ingredients. She said she wanted me to have something good to eat when I got back. I just love that girl!
So enough about the trip. Today’s work:
Can’t seem to eat enough today…lots of veggies, steak, more veggies, lean ground beef, raw almonds for snack, coconut shavings, lots of water…
Yesterday’s work, 5/7/12
pushups (3x max, explosive): 20, 21, 12 - Funny…when I was done, I thought I finished stronger on these than before but that I hadn’t done enough. Turns out I was +6 over last week.
KB OHP - standing, 25#KB: 5 x 5 -
pullups (max., then negatives x 3; repeat 3x): 4, 3, 3
goblets: 25#KB x 97 squats
BW is down ~2 lbs (to 118.2); BF% also slightly down. Watching my carbs is helping.
KB session tonight. Will see how right side feels. Will also take care of today’s 98 goblets during or after class.
KB session went fine last night for the most part. I skipped a few moves here and there, because the side was a little tender, but no problem on everything else (it’s just a little pain, right Fischer? LOL). Added in more swing peaks or goblet squats where I skipped moves. Was still a great workout!
Got my 98 goblets done (plus a couple more, I think). Two more days left! Ought to be fun working those in today seeing as how it’s squat day plus boot camp later. Eek!
-Some mobility work yesterday, esp. on that piriformis (a little pain was radiating up into hip again, so it felt better after rolling).
Off to start the day, but first…Riddle me this, Batman: Why do little kids wake up SO early, even when they’ve gone to bed SO late? Anyone? Anyone?
riddle answer: Little kids under say 7 see lets say 8hrs as a long time to them, cuz in reality it is. While being ancient = over 40 ( Yep getting hit for this one…) see 8 hrs as a drop in the bucket.
So what do I get for answering the riddle Mrs’s Ancient Sphinx?
Hahahaha I called you Ancient. Oh sorry, I learned to respect my Elders (or risk getting hit by their walker). I will speak louder so you can hear me ANCIENT!!!
See you later @ the gym!!!
So umm Kbgal, Riddle me this:
What kind of underpants you wear?
Depends…
How many reps are you doing with the KB GS? Im assuming you brake it up?
Totally impressed with this BTW, I try to do some speed coming up and not many reps
happen that way…which is weird cause normally i can work threw leg burn, but not these.
Going to have to build up UP obviously, sigh.
Funny on the camping trip.
[quote]FISCHER613 wrote:
riddle answer: Little kids under say 7 see lets say 8hrs as a long time to them, cuz in reality it is. While being ancient = over 40 ( Yep getting hit for this one…) see 8 hrs as a drop in the bucket.
So what do I get for answering the riddle Mrs’s Ancient Sphinx?
Hahahaha I called you Ancient. Oh sorry, I learned to respect my Elders (or risk getting hit by their walker). I will speak louder so you can hear me ANCIENT!!!
See you later @ the gym!!!
So umm Kbgal, Riddle me this:
What kind of underpants you wear?
Depends…[/quote]
Sheesh…I’m only ONE year older than you are, so watch yourself, Mister! I’m gonna whoop your ass today!
I’m going to give you the benefit of the doubt that you have my age on your mind, because of my upcoming birthday, for which you will now need to get me a grand gift - and NOT Depends! LOL!
New dentures?
And no the wooden ones are not " All the Rage"…
LOL
[quote]Up wrote:
How many reps are you doing with the KB GS? Im assuming you brake it up?
Totally impressed with this BTW, I try to do some speed coming up and not many reps
happen that way…which is weird cause normally i can work threw leg burn, but not these.
Going to have to build up UP obviously, sigh.
Funny on the camping trip.[/quote]
Thanks, Up! Yeah, legs get really loaded fast on these.
The original idea with DJ’s challenge was to do them straight through as one set. I was able to do that pretty far into it, but once it got higher (maybe 50 and up?), I did start to break them up, esp. when Rick would put goblets into our KB sessions. We had one where there were a total of 160 or 180 during the class, so I wasn’t going to repeat and do a whole “full” set outside of that for the challenge.
At home, I’d do as many as I could get through, stand while holding the bell for a minute or two, then start up again. In class, it would be broken up depending on what combos he put together. For example: 10 goblets, [insert another move], 10 goblets; first left side, then right. So they add up pretty quickly. We do left/right, then rest a minute (or longer as we get further into the session), then on to the next.
For these last two days, I want to see how far I can go in one true set. 99 today, 100 tomorrow. I think I’ll have better luck tomorrow; with front squats and other leg work in a couple of hours, then boot camp tonight at 7p…well, I’m crazy, but maybe not that crazy.
[quote]KBgal wrote:
[quote]Up wrote:
How many reps are you doing with the KB GS? Im assuming you brake it up?
Totally impressed with this BTW, I try to do some speed coming up and not many reps
happen that way…which is weird cause normally i can work threw leg burn, but not these.
Going to have to build up UP obviously, sigh.
Funny on the camping trip.[/quote]
Thanks, Up! Yeah, legs get really loaded fast on these.
The original idea with DJ’s challenge was to do them straight through as one set. I was able to do that pretty far into it, but once it got higher (maybe 50 and up?), I did start to break them up, esp. when Rick would put goblets into our KB sessions. We had one where there were a total of 160 or 180 during the class, so I wasn’t going to repeat and do a whole “full” set outside of that for the challenge.
At home, I’d do as many as I could get through, stand while holding the bell for a minute or two, then start up again. In class, it would be broken up depending on what combos he put together. For example: 10 goblets, [insert another move], 10 goblets; first left side, then right. So they add up pretty quickly. We do left/right, then rest a minute (or longer as we get further into the session), then on to the next.
For these last two days, I want to see how far I can go in one true set. 99 today, 100 tomorrow. I think I’ll have better luck tomorrow; with front squats and other leg work in a couple of hours, then boot camp tonight at 7p…well, I’m crazy, but maybe not that crazy. :)[/quote]
WHOA, ok, so 50 before even stopping, I am no where near that! Not that its a goal, thankfully.
Ill be watching for your numbers! You ROCK!!
[quote]FISCHER613 wrote:
New dentures?
And no the wooden ones are not " All the Rage"…
LOL[/quote]
Keep it up, Mister…
You forget that I’m a Jedi and that your mind tricks will not work on me. Trying to get me fired up before squats? Whatever…I can do the squats…maybe you save this for bench day. LOL!
btw…that denture comment ups the value of whatever gift you will be getting me speaks with the calm voice of Obi Wan