Thanks Idaho! I really appreciate it.
Today- after work lifting since sleep was more important this am
fs 45x5, 135x3, 165x8, 185x6, 200x4
clean grip lunges 95x5/leg, 115x5/leg, 135x3/leg
wide stance full rom zerchers 115x8, 135x5, 175x5, 195x2
prowler pull/push back with 90# x 5 trips, high handle push/low handle push back x 2 trips
Today
Dead lifts 45x20, 135x5, 205x8, 246x6, 280x4, 315, 340
T bar carries 344# x 80ish feet, 364#x80’, 374#x80
Log clean and press 67# x6, 77# x6, 87#x4
Log clean up/press reps 67# x8, 77x6, 87x4
Between things 2 sets of 10 pull ups
OH empty yoke (185#) carry x50 feet
Stone to chest 107# x8, 130 x2, 150 sandbag x3, 200 sandbag x 2
The deadlifts (340#) and carries (374#) were post hamstring tear pr’s and I am pleased. I did not go to a dr or get any imaging done, but based on reading up on it I do think it was a tear, maybe 2nd degree if that’s the term.
And I didn’t realize it was until I had already trained on it pretty soon after. I thought it was a strain!
Its been about 5 months since that day, and I expect it might not ever be the same and it certainly scares me. However it absolutely is improving. I got dumb lucky or I did ok rehabbing it, not sure which is the reason but I am super happy it is getting better.
Today
fs 45x5, 135, 185, 205, 220, 235
135x20 x 2 sets, 155x10, 175x5, 195, 215
full rom narrow/normal stance zercher squat 115x8, 135x5, 175x3, 195x2, 205, 225
wide stance full rom zercher squat 85x25, 105x15
ghr’s x 20
misc bw stuff
back machine
Today
dead lifts 45x20, 135x3, 205x3, 245, 280, 315
225x5, 265x5, 290x5
walking ssb lunges 85# x 50 feet x 5 trips
sand bag carry 100# x 100 feet, 150# x 100 feet x 4 trips
ghr’s 3 x 10
yesterday push ups wiht wt’d vest (40#) 11, 9
After work stuff today
t- bar rows ( mine at home is 88#) 4 sets of 15 ss with hip circle walks back and forth from my living room to bedroom.
back extensions x 20
Today
fs 45x5, 135x5, 175x5, 200x5, 225x2
mp’s 45x5, 65#x5, 75#x5, 85# x 4 ss with 5 pull ups
db press 20’s x 10, 25’sx10, 30’s x10, 35’s x 10 x 2 sets
pull downs wide grip 5 sets of 10
low easy load farmer’s handles ( lower pick) 112#/hand x 100 feet x 5 trips
I’m experimenting with some home made post workout stuff…so far its pretty interesting! The first day I could actually feel it going into my legs/butt–seriously-, then after a thermo rush! WILD! I’m going to keep it up!
Its a good time to experiment for my diet too–the timing of meals. I’m working on trying to change some bad habits. So far so good.
Today
dead lifts 45x10, 135x3, 205x3, 245x5, 285x 4, 320 x 2
t br dl 167, 267, 344, 364# then carry with a turn x 100 feet. 344# x the same
easy load/lower pick handles 132# /arm x 50 feet, 152#/arm x 50 feet
stone loads 108# x 10, 130 x3, 167x5 <–using tacky towel, I’m just going for it.
UTO the 205 still ! OHHH WELL
then 150# sand bag loads 4 sets of 5 ss with putting all the wt’s away
prowler high handle push x distance with 90#, 110#, 160#, 190# on it
I have been using the hip circle and it makes a BIG difference. I used it tuesday for squats in my warm up sets and today in my deadlift set. Its pretty sweet! Also did about 200 feet of hip circle walks. I’m glad I picked this thing up!!!
THIS however does NOT work! HA HA!! I stood on this thing at Costco x 6 minutes over the weekend and it was an experience. Everything possible that could move giggled on my body FAST, and it started to hurt!
The lady assured me this NASA technology can work 90% of your entire muscles–not sure if they mean skeletal or smooth muscles or what . My cheeks for sure were working laughing the whole time.
Love the hip circle!
Have not tried it with deadlifts though hmmmm…
Punnyguy! I tend to collapse my knees on dead lifts too, its a very noticeable and I want to quit it, that hip circle cues me up!
Today
fs 45x5, 150x5, 185x5, 205x5 ss with pull ups 8,5, 5
bb bulgarians 85# x 15/leg x 2 sets
clean grip reverse lunges 95x10/leg, 115x10/leg, 135x5/leg
wide stance full rom zerchers 95# x10, 115x10, 135x10
bb cleans 89x5 x 3 sets
log clean ( unknown wt, maybe 90#) x5, clean then press x reps x3, x4
the derick ( hanging hamstring device thing)
Free month of 24 hour fitness so I went swimming! Steam room, laps in the pool and hot tub.I have to earn it because…my mom made fruitcake! And I’m eating ALL of it.
I’m pretty proud of my home cooking with the instapot and changing my diet up the last few weeks. My wt has stayed about the same, maybe up a few pounds but I’m using the last/smallest circumference notch on my lifting belt. I’ve cut back on caffeine a titch too in the morning and that seems to have helped my stress levels at work as well. I won’t give the caffeine totally at up, but cutting back has been no big deal, but a good change.
Today
dead lifts 45x10, 155x5, 185x5, 245x5, 275x5, 305x5, 345
ssb walking lunges 85# x 50 feet x 5 trips
stone loads 108# x 10, 130# x 8
sand bag carries 150# x 100 feet x 5 trips
Today
fs 45x5, 135x5, 175x5, 195x5, 215x3, 235 ss fs’s with pull ups 7, 5, 5, 3, 3
ssb fs 45x5, 175x5, 195x4, 215x3, 235
box ssb fs 175x5, 195x5, 215x4, 235
ghr’s 3 x 10
back extensions x25
db bench 30’x x10, 35’s x 10 x 2 sets
misc glute stuff
Today- a bit of a festive 2 gym day! Why not?
T bar carries 344# x 100 feet x4 trips
Hussafel (140#) carry x 100 feet, hussafel 160# x 100 feet x 3 trips
Stone loads 108# x10, 130x6, 167 x total of 20 ( tacky towel)
Wide lat pull downs 5 sets of 10
Belt squat 150# x a set of 50, 270# x 2 sets if 20
Prowler push high handles 90# on it x 100 feet x 3 trips.
Free 24 Hour fitness month at the new fancy gym by my house. Swimming and hot tubbing x 1 hour!
Then checked out all kinds of wierd machines and things! Its fun checking out new gums!! Ha!!
Some pictures of my adventure. It makes me reconsider my BB gym membership…but I am not sold yet. I’ll try if for a month since its free and decide.
I really don’t need 3 gym memberships! But for sure keeping the 24 hour Strongman membership no matter what. Indoor carries are too rare to let go of.IMG_20171228_091023606|375x500
I did happen to run into a friend I haven’t seen in years there too! One thing to consider with a 24 membership is just that, the amount of people. Over the years I’ve met a ton of vet field people for better or worse and I like my universes very separate.
Today was just misc cardio- step-mill x 15 mins, elliptical x 15 mins, self propelled treadmill x 15 mins.
Some other weird stuff trying the toys at the 24 hour fitness. I will NOT be switching to them because they are more expensive then my bb gym! Cheap Bastard rules my mind so nope. Did cable rows, misc machines, they do have rock climber hold on the pull up station which was cool. Also so weird rope climbing machine I tried.
I dragged the tire a bit, carried it a bit, the 175# one and the 220# tire have straps you can use when you stand inside the tire. Its super squishy and soft! And a big difference carrying basically a heavy stuffed animal vs a medal thing! Much more comfortable!
Pushed their prowler type thing, basically a cart with plates in in and big rubber wheels and high handles, not too bad.
later at home push ups with wt’d vest (40#) 4 sets of 5
I take it all back! Ha ha! The ability to go to lift at anytime very close to my house was too much! Also hot tub. … I realized as I woke up at 4am on my day off without an alarm. 45 days-- since I had to give notice>:(-- left at the BB gym and after its back to 24 hour and turbo gym only.
Today
A PR! A set of 40 - with rest in the pike position after 33 or so- push ups
Bb ohp 45x5, 75x5, 85x3, 95x1, 60 second amrap x 15 maybe? I didn’t count
Bb power cleans 75x10 x5 sets
Db bench x 10 reps with 30’s, 35’s, 37.5, 40’s, 42.5
Cable rows 3 x10
Chest supported rows 2x10
Rear delt flies 5 x10
Swim/ hot tub combo x an hour!
I got a deal on the membership and really, I only went to Armbrust for the ghr and it being by my house when a 24 hour location was way too far. Its a different vibe at 24, but I lifted there forever before moving and changing my job. I have yet to see any photo shoots in the squat rack and I can get my strong man stuff at my other place.
Last workout of the year so year in review for lifting.
PR 255 front squat, 225x8 rep pr, I’ve had a few x10’s here and there rep prs-- My form is improving on these, best better from fs was 240 last week or so.
Deadlift I think I got 360 or 365- not pr’s but as heavy as I was able to do this year.
t bar carry- 389# x 100 feet
frame carry 450# x 50 feet
rigshaw carry 455# x 50 feet
atlas stone load 167#
pull ups- set of 14
push ups- a set of 40 with rest, a set of 36 without rest, wt’d push up pr’s 12 reps with 40# vest
hussafel 195# I think x 50 feet
sandbag carry 200# x 100 feet
log clean- just learning the movement so log c& p pr is maybe 100#
I did get injured this year. Hamstring tear on my right side–this was more major then I first realized and still isn’t right almost 6 months after the fact but is improving…
Other then that I’ve been lucky! I don’t remember if my sternum strain was this year or last year! But it flare’s up every now and them. That was NOT lifting related but from hoisting an obese diabetic lab off the floor when she collapsed at my job.
Put my Beloved Mossimo down 6 months ago and it still tears a hole in my chest. Other personal stuff too has been hard this year.
Job wise though, things got much better. I don’t wanna jinx it but it appears I’ve earned a really sweet spot at my clinic, sweet for me at least!
This year marked 10 years as a ER/ICU/CC CVT (veterinary technician) for me!!! Most of us don’t make it that long, vet techs, and I hope to notch on many more years. Also 4 year anniversary of paying off that student loan! HA HA!
Getting a degree–and paying it off- and learning a trade is one thing I’m really proud of because it was an investment in myself that has paid off. I worked my ass off for it too. I pretty much just trusted what my mom thought would fit me for a new start on my life after escaping a bad situation… just pure trust that she knew what was best and I got so lucky! Thank mom!!!
I am also now over 35–turned 36 in November! I’m staying in Powerful Women though 
Happy new Year! HA HA! This year will be better!
Today
dead lifts 45x13, 155x5, 195x5, 260x5, 295x3, 330, 260x13 to do a minute amrap- touch and go reps
ssb walking lunges 85# x 100 feet x 2 trips, x 50 feet
sand bag carry 150# x 100 feet x 5 trips
ghr’s 2 sets of 10, back extensions 2 sets of 20
bo rows 75x15 x 4 sets
I can’t remember the last time I did more then 10 deadlifts in a set, they were touch and go, since that’s how I do my reps now. I used to do high rep’o deadzos ALOT.
