Way cooler name, IMO. 
Haha, awesome. I totally agree.
11/7/15
Run - 1 mile @ 1.0 incline @ 5.6 mi/hr pace
Back Squats 2 x 5 @ 95, 135, 7 x 1, 2, 3, 4, 5, 6, 9 @ 185 lbs
Military Press (paused)
2 x 5 @ 45, 65
2 x 3 @ 95, 105
1 @ 115
4 x 5 @ 95 lbs
Pull-ups (paused) 2 x 6
C2 Rower - 500 meters @ 2:00
Unloaded carpet pad
Had an averagish session today. Afterward, my husband got to judge a weightlifting meet so that was cool to watch. I feel like my training volume has gone down quite a bit from where it was which makes me a little nervous. I know it doesn’t kill you to deload once and a while, but I still worry about losing my strength if I dial it back too much.
I just find that I don’t have the time that I once had. By the end of the night, I’m so tired some days that I just want to crash. I think it will get easier in a bit. I’m brand new at my job and there is a lot to pick up. I kinda got thrown into a huge caseload with a bunch of clients so I’m playing catch up and barely have time for lunch most days. I really love it though so far and feel like I’m contributing back to my community so it’s worth it. But for now, my training has taken a bit of a back seat.
11/10/15
Rock climbing
Pistol squats 5, 10, 10, 8 @ BW
Push-ups on yoga blocks 15, 12, 10
Ladder runs (no feet) 1 up & down
Diamond push-ups 8
Scapular retraction hold - about 1 min
Jack knives on stability ball 10, 5
Toe touches 20
Toes to bar + pull-up 5, 4
A few deck squats
L-sit hold 10-15 seconds
I had a lot of fun last night at the rock climbing gym. We rock climbed for about an hour or so and then went upstairs where they have free weights and messed around with a bunch of different exercises. One of my friends can also do pistol squats so she and I were doing pistols and my husband was hand balancing and also jumping rungs on the ladder with her boyfriend. Anyway, it was kind of a friendly competitive lifting day where each person would show off different skills and we would all see if we could do them.
I really think that training should be fun. Yeah, some days you just have to slog out your sets and reps, but sometimes it’s nice to have no agenda whatsoever and just move.
11/10/15
Military Press (paused) 1 x 5 @ 65, 4 x 7, 7, 5, 5 @ 95 lbs
Duck Walks 4 x 10 + 10 meters @ BW, 60 lbs, 40 lbs, BW
BB Rows (underhand) 5 x 10 @ 75, 95, 95, 95, 95
L-Sit holds 4 x 15 sec, 10 sec, 15 sec, 15 sec
11/14/15 (Saturday)
Deficit deadlifts (4") 5 x 10 @ 135, 185, 235, 235, 235 lbs
Handstand push-ups 1 x 5 @ 3" yoga block, x 5, 4, 5, 5 @ 2" dyna disc
Stagger ring chin-ups 4 x 4 @ BW
Toe touches 30
Saturday’s deadlifts were brutal. Anything over sets of 5 kinda suck on deadlifts. Add a 4" platform and it’s just uncomfortable. I completed my sets, but I’m debating whether or not to start the deadlift cycle over again, maybe from the floor this time. I haven’t decided yet. My stagger ring chin-ups were good. I don’t think I’ve ever done sets of 4 like that. Stagger chins are good for me because my biceps are not as strong as my back and the stagger kind of takes the back out of the equation more. Anyway, overall it was a good session.
11/16/15
Rock climbing
L-sits 4 x 10-15 seconds
Lunge holds
11/17/15
Walking lunges 1 x 28 steps
Karate squats (side lunges) 5 x 6 per side @ BW, 20, 40, 50 lbs
Z-presses 1 x 10 @ 30s, 7 @ 40s, 2 x 10 @ 35s
Body rows 4 x 10
I saw the handstand pushup! Nice!
@ rock climbing, very fun. Looks like things are going well in here!
[quote]Powerpuff wrote:
I saw the handstand pushup! Nice!
@ rock climbing, very fun. Looks like things are going well in here!
[/quote]
Thanks!! I was super happy to get it. It’s nice to increase your skill set. I would like to master handstand push-ups and would like to get a muscle up too at some point.
11/21/15
Calisthenic pyramid. (Only pretty reps count)
Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
s/s Dips 2, 4, 5, 6, 8, 6, 5, 4, 2
Step ups (24" box) 5 x 10, 15, 20, 15, 10 @ BW
L-Sit hold (on the floor) 25 sec, 40 sec
Cable Rows (5 sec pause) 4 x 5 @ 100 lbs
Single leg decline sit-ups 2 x 5, 10 @ BW
Shoveling the driveway - 1 hr. We got 6 inches of snow last night and it’s still coming down. 
11/26/15
Thanksgiving day walk - 1.5 hours
Ring chin-ups 1, 2, 3, 4, 5
s/s Parallel bar dips 1, 2, 3, 4, 5
11/27/15
4" Deficit Deadlifts 7 x 5 @ 135, 185, 225, 275 (video), 225, 185, 135 lbs
Handstand Push-Ups 1 x 5 @ 3" block, 2 (PR!), 1, 1, 1 @ 0"
German Hangs 2 x 5-10 seconds
DB OH Press (Single Arm) 1 x 10 @ 30s
Reactive hops
Single Leg Bounds - up to 4 each @ 6 feet (lots of build up sets)
DB Rows (strict) 3 x 10 @ 60 lbs
Bicep Curls 2 x 5 @ 30s
I had a great session today! I got some deadlifts in and went heavier than I’ve gone in a long time. I’m not sure if it’s a PR or not, but it’s good solid work and I’m as strong as I was before tweaking my back in April. I also got a handstand PR! I can now do more than one handstand push-up. I didn’t get that one on video, but maybe I will when I’m able to get a few more reps. I also did lots of bounds today which felt good. It feels good to move. I could probably benefit from a lot more work in this area. I sometimes have issues with my hips and adding strength and stability through the hip region through bounds will be very useful for me. I just have to remember to actually do them instead of going straight for the free weights.
11/28/15
Winter hike - about 5 miles in snow, wind, and ice.
11/29/15
Rock climbing
11/30/15
Pull-ups 1, 2, 3, 4, 5, 6, 7
s/s Push-ups on yoga blocks 2, 4, 6, 8, 10, 12, 14
Stairs - 14 passes up and down stairwell skipping 1 step @ 124 steps - approx. 1000 feet of elevation gain. It took us about 45 min?
I’ve been trying to hit the cardio a bit more recently. Saturday’s hike was fun. It was type 2 fun with a sketchy trail that involved a lot of post-holing and parts of it were just shear ice. Luckily, we had grippers on which made it easier and ski poles. I’m not sure if we would have been as successful without the right equipment. On the trail we went on, you go up some hills for a bit and then you go back down into a mountain valley. When you get to the mountain valley, the wind picks up and it looks like a scene from Dune. Ice crystals fly into your face like tiny pieces of glass. I had a balaclava on which helped. Some people in my party did not and were a bit more uncomfortable.
Last night, my husband and I walked up and down stairs for what felt like forever. It was a good time though. My calves are a bit sore today. By skipping steps, we tried to hit our legs a little harder. We were feeling it by the end.
12/3/15
Stairs - 14 flights @ 109 steps, skipping a step
Pull-ups + toes to bar 1, 2, 3, 4, 3, 2, 1
12/6/15
Back Squats 3 x 10 @ 185 lbs
Handstand P/U 4 x 5 @ 3" block
Chin-ups (weighted) 2 x 5 @ 25, 30, 1 x 4 @ 35, 2 x 5 @ 25, BW
Behind the neck press 3 x 15 @ 45, 55, 55
Cable Rows 2 x 10 @ 105 lbs
Uphill walking 5 min @ 15% incline @ 3.0 mi/hr
Splits on rings
12/7/15
KB Circuit (single arm) - 3 x 10 @ OH Press, Squats, Swings, Twists @ 26, 35, 26 lbs
Uphill walking 3.2 mi/hr @ 15% incline for .6 miles
12/8/15
DB Thrusters 2 x 10 @ 25s, 35, 2 x 7, 5 @ 50s
s/s DB Rows 4 x 10 @ 25s, 35s, 50s, 50s
Rotator Cuff Series 3 @ BW, 3s, BW
Steep decline abs 3 x 10
Stairs - 17 flights @ 109 steps, skipping a step each step
I’ve been pretty busy and have been behind on my online log. My husband I have started using the stairs a lot as a method of conditioning. It’s been about 5 degrees recently so working out outside sucks at first, but you get real warm real quick after a few flights. As far as training goes, I’m just getting in what I can, when I can. It’s become quite a bit of a challenge time-wise because I’m working 1 full-time job and a part-time job and still try to meal prep, hang out with friends and family, go to church, read my Bible, and try to find time to train. I am really liking the new job though. I feel like I’m helping people and making a difference. I’m tired every night, but I feel fulfilled and happy.