club swings 10lbers
Jump rope - kinda (i was having a hard time with the jump rope today, finally made it to 50 and said screw it)
Mobility stuff
Shoulder & Arm day (I dont really care for direct bicep work, thus there is only chinups for arms :D)
Military Press
warm up sets
than
115lbs (+5lbs from last week)
x 4
x 3
x 4
x 4
85lbs Seated press (+10lb)
x 9
x 8
x 8
50lb BB front raise (+5lbs)
x 10
x 8
x 9
USA Outward rotations
x 10
x 10 (dropped down lower on this one, aka- made it harder)
USA Circles x 40
+25 chinups
x 5
x 5
BW Chinups x 8
Burpees x 50
The press felt strong, first set was a pretty easy 4 reps, can’t say the same for the rest of the sets though - struggled to get the last rep in it seems. This is the second day in a row that my second set of my main lift has been less than stellar, wonder what is up there?? Hmmm, thinking on that a bit - maybe just as simple as wandering mind - I try to be in my workout a 100% though. I will keep this weight for another week and hit 5 reps for the sets and then move up the weight. My shoulders were on fire by the time I got done with the front raises…holy underwear batman!!! The chinups were real good, I was wearing a vest - seemed to interfer with ROM a bit - next week I will use the dip belt as normal. Did a quick med ball workout yesterday afternoon, am planning on doing that everyday, no excuses for the next 2 months. Running on 5hours sleep this morning, despite that did a good workout and don’t feel to spent.
Calving season is coming up, or as I call it “Survival season”- my goal during that time is to workout everyday still, but shift back to 5/3/1 that way if I have to have a short quick in & out workout that gets the job done I can. During survival season - you will be seeing the camper burpees, which are burpees done in my little calving camper (1950’s style) with a tiny jump. Also I will be running on 4-6 hours of sleep Sunday - Thursday, Friday & Saturday will hopefully be 8-10hours of sleep. By now I am a veteran at this stuff but it is important for me to mentally prepare for the upcoming hell that will be ensuing!!!
got a massage yesterday and it helped a ton. She worked on my left hip and it helped with the depth of my squats and form, very happy. Hopefully my hip will behave and be nice to me… MY legs feel a bit rubbery now Mentally was on a super focused level, love that feeling - dont you? When you are in the zone and it all come together for ya.
3 miles on the elliptical with 25lb vest on in 34 minutes.
Okay so I have signed up for a 10 mile trail run in June, I did the race last year and place 9th. Relatively not much training per se for it. I did run once a week, usually 5-7 miles but that was all I did. I plan to do some more of these type walks in the meantime, run once a week and not be to concerned about it really.I might do a 5k or 2 in between now and then. It is a really steep run, with some what rugged trail - but it is a mantained trail that is kept up. It goes across the Continental Divide, very pretty and nice. I will post a link for the specifics. http://www.buttespissandmoanrunners.com/Butte%20Races/CDT-14K/race_details.htm
Legs are a bit sore from yesterday not to bad though. Gonna do 25lb vest walk later today but only 1.5 miles I think, I got basketball tonight. All in all the back workout felt pretty solid, it was not a phenom workout or anything but it was solid. It took me a bit to get there mentally, warm up was slow - trying to get going. Not much else to report, oh wait I was pleased with the DB rows, and on the t-rows I held onto the lip of the weight with my finger tips. My fingertips were SCREAMING, was pleased with the weight and felt like I was getting a more fluid row that normal. I like it.
Well so far that back isn’t to bad, but we will see tomorrow. I hit the back pretty hard today so no real expectations for tomorrow.
Yea the elliptical with the vest is interesting, I hate the elliptical - but I wanted to get more conditioning type stuff in that wasn’t going to wipe me out on recovery. So i am experimenting with this to see how I recover and handle it. In April/May I have a wildland fire fighter pack test so I want to gear my stuff toward that a bit, then I have that run blah blah blah. SO anyhow the test is this
3 miles
45lb vest
in 45 minutes
It is a pretty arduous test that can be done if you are in good shape with out a lot of practice for, but this gives me an excuse to work at it a bit more diligently I guess. Like I said I am just fooling around to see how much I can do without totally falling flat on my face!
i like that not having to worry about whether you can do something feeling. even though i was comparatively weaksauce i did get something of that (when i managed to quit smoking for 3 months and seriously trained some cardio / endurance). i’ll add this to my reasons to quit list. thank you. good on you for finding a way to make elliptical training challenging
*51 fingertip pushups ( 1 set of 7, 2set of 10 & then 2 sets of 12)
*mobility stuff for my hip capsules
*handstand holds
*bridging (2 x 30 seconds - I have a strain in my neck and this about all I could stand, but I want to get my time back up to a minute again)
*Various stretching for my legs and hips
*L sits
Just a bunch of random stuff done while watching the Colts get defeated Not no real rhyme or reason to any of it except the stretching and hip capsule stuff. Tomorrow I am planning on doing some “time” on my bike indoor trainer & Ross’s Magic 60.
MiM - Yea the vest can be a bit pricey for sure, mine holds up to 60lbs (i think). You can get some lighter vest at/thru the Wal-Mart for a fair price though. Might be worth looking at if ya ever feel like you need one.
Masherano-- thanks for stopping in. The massage was actually very helpful, I find that when I get a massage it is more torture while it is happening than enjoyable. Some parts are nice but normally my back, arms, neck and shoulders are begging for mercy about 10 minutes into it - I always tell my therapist that the gov’t and waterboarding ain’t got nothin’ on her
Careful with the fingertip pushups, you may have to work into them easy, depending on how the tendons in you fingers take to em. They are fun though and seem to get my arms screaming for forgiveness!
Magic 60 (a ross workout)
5 kb snatches/arm
5 kb swings/ arm
10 burpees
rest about 30-40sec
repeat x 6 = 15 minutes
used a 35lb KB (I think that is what I have)
Good sweat rolling and felt great to put some time in on the bike, although I am not sure I might have to bring a book or something down the next time. It was not horrible I had my tunes, random thoughts in my scattered brain and the clock to watch but I dont think I would want to do more than 30 minutes that way. Just have to see I guess. I am going to do my 25lb vest walk on the elliptical later on while watching the Eagles & Packers play.
I played B-Ball on friday night and the inside of my elbows is “sore”, not sure if sore is the right word to describe it but it ain’t painful. When my arm is fully extended, it is tight and sore maybe. Hmm random and weird for sure, I will just have to see how I feel after b-ball next week. It is more so in my right than my left, but my left has it too - leads me to think that it is just my arms and shoulder etc getting used to that motion again. Not worried just making note of it.
Mentally was on a super focused level, love that feeling - dont you? When you are in the zone and it all come together for ya.