It's all about the journey

Training
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They are an absolute blast to spend a day with. It’s a family show so the guy announcing has to behave but all the people out in the field shoot the shit.

Week 4, Day 2:
Warmups - Couple easy minutes on the elliptical then (15/45)x8 sprints. Agile 8 & Simple 6. Good sweat going after all this.

2 Board Bench: 55x5, 65x5, 75x5, 80x5, 85x5

BB stuff was done to failure in the first set then I did as much as was needed to get the total around 50 reps.
Incl DB Bench: 25x20, 25x10x3
Cable Curls: 45x24, 45x8x3
Cable Pressdown: 60x31, 60x7x3

Pushups: EDT for 4 minutes - 57 total pushups. 6 more than last week. Weeee :slight_smile: I figure once this number starts pushing 70 I’ll change to full pushups.

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Okay! The fun has arrived! I’m super pumped about reading about your training!
So much fun in here

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[quote]Dasher wrote:
Okay! The fun has arrived! I’m super pumped about reading about your training!
So much fun in here[/quote]
Did you bring the disco ball? You can’t have fun without a disco ball!

Week 4, Day 3
Rehab, rehab & more rehab. Travel roller and lacrosse ball bliss! I believe I’m making headway here as I’m not whimpering in pain when I use these torture implements.

Vanity stuff
kb swings: 35x10x3 Getting easy so I shall bump it up a set :slight_smile: My legs don’t really burn out from this anymore but it still gets my heart rate going. That keeps the crazy away.
pushups (full): BWx5x3 ← weak sauce. Nuff said.
BSS: BWx10x3 Felt really good and solid. I think I’m going to enjoy these :slight_smile:

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HAHA! Freaking awesome vid, Pixie! That really does look like fun!

I see you have a sick obsession with pushups, much like myself. YAY!!

And yeah, KB swings are good for the heart AND the booty!! smack

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[quote]Mascherano wrote:
HAHA! Freaking awesome vid, Pixie! That really does look like fun!

I see you have a sick obsession with pushups, much like myself. YAY!!

And yeah, KB swings are good for the heart AND the booty!! smack[/quote]
Ahahahahaha! They are AMAZING for building an ass. I have discovered glute bridges do wonders too. I guess I shall have to post a pic eventually :wink:

Today was a slight failboat on my part. Didn’t have enough carbs before my workout so I had to cut it short due to shakes and a headache. I felt as week as a kitten.

Week 4, Day 4:

Warmups as usual - spent a couple minutes on the elliptical then did Agile 8 & Simple 6.

BSS: BWx10, 15x10x4 Only used one db and held it goblet style. Working on getting used to these before I try anything crazy.

Superset of:
KB swings: 35x10x4
RDL: 70x10x4
Supposed to be 5 sets but I was so shaky I decided to call it quits on these exercises.

Superset of:
Squats: BWx20x3
Hamstring curls: 50x10x3
Yet again, supposed to be 5 or 6 sets but I had zero energy for these. With a headache building I decided to call the workout here and go get my carb on.

Such a silly girl :stuck_out_tongue:

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[quote]PixieThrower wrote:
Week 4, Day 3
Rehab, rehab & more rehab. Travel roller and lacrosse ball bliss! I believe I’m making headway here as I’m not whimpering in pain when I use these torture implements.[/quote]

Lol, hurts so good.

Your pictures make me miss my boys. I need to make a trip soon.

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@Patch: It’s definitely a good hurt :slight_smile:

Ugh, my legs feel all kinds of fried from yesterday’s workout. Nothing strenuous today.

Week 4, Day 5:
Rehab day. Travel rolling, lacrosse ball, 100 glute bridges and kb swings (35x10x4) are all I had the energy for today. I’m looking forward to tomorrow though! DL day!!

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Woot to an awesome day in the gym! :):slight_smile:

Week 4, Day 6:
Warmups - Couple minutes on the bike, Agile 8, Simple 6

All weights for DLs are in kgs. Was too lazy to do the conversions.
DLs: 50x3, 60x3, 70x3, 80x1, 90x1, 95x1, 101x0 sad face, 80x3x2

Overall, I’m happy with this test day. My PR in this is 100kg. Considering I haven’t put any real time into DLs or even come close to pulling anything close to that in over a year and a half, I will take 209 lbs and be proud of it!

Back to lbs for weight :slight_smile:
OHP: 45x5x2, 50x5, 55x5, 60x5 Easy peasy.

DB OHP: 20x16 (this is as many as I could push up for max reps. Weak sauce.), 20x10x4 Just to get the reps in.

Seated Row: (EDT for 10 minutes) 80x83=6640#
*Note: I was at a different gym than I go to normally. I expect this number will decrease next week due to the different ‘assistance’ given from the pulley system used. These felt lighter than 80# rows. Who knows?

Lat raises: 10x22 (max reps), 10x10x3

Med Ball Hammer Winds: 5x5x4 ← 5# med ball, 5 rotations clockwise & counterclockwise for 4 sets
Haven’t done these in a while and they really let me know it :stuck_out_tongue:

That’s all for today! We’ll see what happens with my DL in 4 weeks :slight_smile:

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I love that you consider them ‘torture implements.’ Soooo true.

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awesome days in the gym are…awesome :smiley:

Really great pulling.

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@Dani: You better believe it! But damn if they don’t make me feel better after I’m done.

@lula: Thanks! I was really happy with this. I’m excited to see what I can do with these again.

Week 4, Day 7:

Rehab day! Went downstairs and got on the elliptical. Warmed up for a couple minutes then did (15/45)x8 sprints.

Lazed about for most of the day, doing nerdy things like logic puzzles and reading training stuff. Just finishing reading From the Ground Up by Dan John. Really good stuff that just sticks to the basics of learning the big three and talking about overall balance in training and life. Just got my books from Ross Enamait and can’t wait to delve into those. That guy is a conditioning beast.

Afternoon vanity session (yep, I’m on the vain train too!)
kb swings: 35x10x4
pushups: BWx5x4
glute bridges: BWx25x4 ← I think I’m going to start using my 15# kb next week to up the intensity :slight_smile:

Travel roller and lacrosse ball ugliness followed by stretching.

On a side note, I discovered my knee doesn’t like the idea of me sprinting up stairs. I managed two flights before I felt the twinge and had to slow to a careful walk. It had been feeling a lot better for the past week. Oh wells. One more thing to put on the list of stuff I have to put on the shelf for now.

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Early start this morning. It appears my body doesn’t like to let me sleep past 5 or 6. :stuck_out_tongue:

Week 5, Day 1:

Downstairs to the elliptical! Couple minutes for a warmup then 15/45x8 sprints. Sweaty.

Back upstairs to my lovely kb collection and other assorted items I have :slight_smile: Vanity time:
kb swings: 35x10x4
pushups: BWx5x4
glute bridges: 15x25x4
ab wheel: BWx5x4 (off my knees. These are HARD!)

Travel roller and lacrosse ball ‘fun’ and some stretching. My day has officially started!

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Good find “From the Ground Up”. Yes definitely get back into Oly lifting, you seem to be taking your rehab very seriously, so no doubt you’ll be back

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Wah Wah!

All I have to say is headaches really suck the life out of me. Feels like I have someone rooting through my head with a poker. As such, I have zero motivation to work out.

Went to the gym today and did some light cardio for 15 minutes followed by sitting in the sauna. Got home and rolled the heck out of it with the stick then did travel rolling and lacrosse ball torture on my legs. 100 glute bridges on the way then I’m crawling into bed :stuck_out_tongue:

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PEEEKSHUUUUUURES! YAYEEEEE! SO. HAWT.

The boys don’t look half shabby either :wink:

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hate headaches. rest up, the barbell will be there demain.

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so, do you have any recommendations on oly shoes?

hope that headache is gone today and you are back to your normal self.

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@lula: Lemme ask some people and see what they like and where they picked up their oly shoes. Headache was mostly caused by my own stupidity. I stopped doing the rehab stuff for my neck and it tightened right back up. Lesson learned!

Yesterday at the gym was rehab and bbing. I tweaked my knee getting into my car and it’s generally unstable as hell. I’ve come to the conclusion it’s probably due to a weak VMO. Trying to do single leg squats kinda confirmed this. I can barely crack my knee before I have to come back up so I have a pain free ROM. I can go down a lot further on my right leg and the only thing stopping me from going down further than I am is lack of flexibility and stability. My rehab to-do list is getting looooong. I swear it’s going to take me more time to do all that stuff than my actual workout one day :stuck_out_tongue: Here was the fun I put myself through yesterday.

Warmup: 15 minutes steady cardio on the elliptical

Circuit of:
DB OHP: 25x8x3
TKEs (light band)x30x3
Plank: BWx1 minute x3

Circuit of:
DB Bench: 30x8x3
Glute bridges: BWx40x3
McGill crunches: 10x3

Circuit of:
Assisted chin-ups: 75x6x3
Wall sits with 5# med ball held by my knees: 1 minute x3
Stir the pot: 10x3

Those wall sits hurt! Overall, not a fantastic workout but it got me to the gym. Sitting in the sauna afterwards was the best part :slight_smile:

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For oly shoes: Vsathletics.com was suggested. A lot of the guys I play with lift in comps and this was the most mentioned.

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Nothing fancy yesterday for workouts.

kb swings: 35x6x7 Did these on the minute. Heart rate was jacked after this :slight_smile:
ab wheel: BWx6x3
McGill crunches: 10x3

Travel roller and lacrosse ball stuff and a little stretching after. Poof! Done.