Hey, Meg!
Wow, you did a serious workout there yesterday (just couldn’t leave the bells down, huh?). Don’t get dehydrated out there, ok?
Will miss you tonight for KB (assuming I make it…audit schedule in play at work) and tomorrow for squats. Should be all 7 sets for 3 reps this week.
Behind on posting, but bench was good last Friday. Hmmm…if I recall correctly, it’s time to bump up the weight again…
bye!
Jean
The only lifting on vacation for me is usually tipping back a pint or sipping a NorCal-rita!!!
Well atleast come back with a tan or a Tattoo or something…
Gotta hustle and log today’s workout before the tequila starts being poured (see Rick, I will practice relaxing:)
Gotta a late start (and yes Cav, I’ve been working out outside barefoot last 2 days) so it was “warm”, and only got 2 rounds in before M.I.L. called for help in the kitchen.
10 reps for all, L & R w/30lb KB…
Swings
Cleans
Frnt Squats (20 total, 10 each side)
Presses
Thruster (or Squat Press)
Highpulls
Rows
Snatch
Crunches
Side Bends
x2
I’ve been on a carb bender not by choice but by being a guest in a high carb house. Went out and bought some basic veggies to balance the beans, rice, and beer with.
Missy, no way on the “hero”. I just have a long road a head and every tortilla I eat makes it that much longer this week…lol.
Jean, thank goodness I brought the bell. It’s given me something to do while everyone sleeps!
Thanks all…
Happiness!
beans & rice, beans & rice, beans & rice…tortillas beans & rice…
No workout yesterday. 5am bedtime put it too late and too hot to do anything. Found a steel pipe to do complexes with but heat is already climbing high…we’ll see.
Megaloca!!
Sounds like you’re enjoying the vacation and still keeping up with some exercise. Enjoy the rest of the trip.
See ya next week. (Oh…saw G’s pic in those heels…could she actually even stand in them?! hahaha)
Little bit of back posting…
Back from vacation and so happy to be in the gym again. No more hot concrete, except getting to and from the lounge chair and pool.
Monday 06.18.12 (bw 205.7, beans & rice & beer Oh My!)
Bench
65, 85, 105, 115 x3 (115 was supposed to be my work weight but couldn’t get the 3rd rep out)
went back to 105 for 8 sets of 3
Angle Row
1x5 @ 95, 5x5 @ 105
OH SP
5x12 @ 20 (again dropped down in weight but added sets/reps)
Curls
5x12 @ 20 (ditto)
Abs Incline w/20lb
2x10
Dips
3x5 assisted
Tuesday 06.19.12 (bw 204.7)
Crazy WO…In between each exercise we (H.E. & I) did 50 MCs & each exercise is for 50 reps.
KB Swings 50 (25L/25R*)
Air Squats 50
OH Tri Ext 50 *
OH DB Prs 50 *
OA DB Curl 50 *
Snatches 50 *
High Pull 50 *
Push Ups 25 We wussed on these;)
Lunges 50 *
MCx50x10=500!
Topped it off with a new complex from Rick.
Clean & Jerk x8, Back Squat x8, Burpees w/2-10lb db x8 - done 5x
Wednesday 06.20.12 (bw 203.5)
Back Squat
75 x3
95 x3
115x4
135x3
155x3-Tweaked my lower back pre squat (not due to weight but MANY poor choices on my part, lesson learned)
95 x5x5
95 x10x1
SLP-Single Leg Press
75 x5x2
80 x5x2
GHR
5x4@bw
Incline Abs w/15lbs
10x2 (started 3rd set and back lit up bad, time to stop)
I’ve iced my back and taken ibuprofen, still know its not “right” but for the most part no pain. Being very careful about how I move and I’m not staying still enough for it to tighten up. So from now on I will pay more attention to eating right, hydrating enough, getting enough sleep, and will try not to “burn out” pre-leg day. All things I was guilty of when I walked into this mornings lift.
Heading to bootcamp to see what I can do:) So happy to be home!
Well, my back was nagging and whispering to me to let it rest. So, I sat out and missed what I hear was a very good bootcamp:( Maybe the boss man will bring out the toys again this week.
I also sat out my Thursday workout but went into the gym and cheered on HE while she did some good pulls. Rick worked his magic, made me scream, and adjusted my back…almost good as usual. Amazing what he can do!
Friday 06.22.12 (202.8)
Bench
1x5 @ 65, 85, 105
6x4 @ 115 (on both of the last two sets I bailed on the last rep)
1x5 @ 105 (so I did extra at lower weight)
Ang Row
1x5 @ 95
4x5 @ 105
OHSP
1x10 @ 25
1x6 @ 30
2x10 @ 25
Dips (teeny weeny, but unassisted)
2x4 @ bw
Pull Ups
for me these are more of a “hang on for as long as I can”
2x4 @ bw
Skipped abs not wanting to screw up the re-adjusted back too soon.
Good work in here.
New program template too follow very soon…
[quote]FISCHER613 wrote:
Good work in here.
New program template too follow very soon…[/quote]
Thanks boss man, that is great to hear coming from you!
06.25.12 bw 203
Bench
1x5 @ 65, 85, 95
6x5 @ 105
Ang Row *4 risers today, slower, squeezed higher…ouch
5x10 @ 95
OHSP DB
6x10 @ 25
BB Curls
5x10 @ 55
Abs
4 hole incline w/15lb db
4x10
06.26.12 bw 203
A.M. WO
All 15lb DB work w/50 MC in between each exercise
Row
Squat Press
Crunches
Frog Jumps
Russian Lats (10lbs per Rick’s suggestion, thank goodness I listened!)
Spy Squats
Snatches
P.M. WO…Killer Kettle Bell
Started w/Swings & Gobblet Squat ladder 1-10…
Everything after that is a blur. All the usual torture moves, ie Cradles, Swing Peaks, Swing Jumps, Equators, Figure 8, Cleans more of everything…I Loved it:)
06.27.12 bw 200.3
A.M. WO
New routine started…
Back Squat
1x5 @ 45, 95
5x5 @ 115 *focused on technique, monkey on my back, & 8th pin deep
Bench
1x5 @ 45, 75
5x5 @ 95 *paused at bottom/explode up, whole new feel
Dead Lift
5x5 @ 135
Pull Ups
3x3 *I hardly consider these pull ups. They are a huge weak point for me…work, work, work:)
P.M. WO
Boss Man did not find it in himself to bring out the “fun toys” but it was another fantastic class none the less. It was all body weight crawls, skips, ab work…the things I love most!! Anyone buy that? No…? Damn
[quote]Megaloca wrote:
06.27.12 P.M. WO
Boss Man did not find it in himself to bring out the “fun toys” but it was another fantastic class none the less. It was all body weight crawls, skips, ab work…the things I love most!! Anyone buy that? No…? Damn
[/quote]
Agreed on last night’s boot camp. Loved & hated it at the same time!
Side note: Ending with Javorek complexes…brutal…yet, brilliant, huh?!
[quote]KBgal wrote:
[quote]Megaloca wrote:
06.27.12 P.M. WO
Boss Man did not find it in himself to bring out the “fun toys” but it was another fantastic class none the less. It was all body weight crawls, skips, ab work…the things I love most!! Anyone buy that? No…? Damn
[/quote]
Agreed on last night’s boot camp. Loved & hated it at the same time!
Side note: Ending with Javorek complexes…brutal…yet, brilliant, huh?![/quote]
It’s a Madd Hatter kinda brilliance. Wiped me out!
06.28.12. bw 199.1
Mobility & foam rolling were a must as I was hella sore.
3x5 some hanging shoulder suedo inverted row thing.
3x3 “pull ups”
100 bosu crunches…
Light day followed by 4 hours at the pool. Summer time fun.
Happiness!
06.29.12 bw 199.9
Bench
1x5 @ 55 & 75
5x5 @ 85
Squat
Row
1x5 @ 65, 75, 85
2x5 @ 95
Curls w/BB
3x8 @ 55
Calble Pull Downs
3x8 @ 90
Felt good all day, good times.
3x8 @
06.30.12 bw 201.6 (pizza & highballs damn)
Kettlebell class full of push-ups (I’d love to get a number on these), used a 45 & 25 today. Headed straight into Bootcamp for what? More push-ups mixed w/get-ups and body weight work. Rick was very sweet today and brought out the tire for sledge hammer work (snuck in 2 flips while putting it away) and the sled for some short pushes. Just had a “breakfast” of veggies & eggs and am now in a very happy buzzed state of satisfaction!
Happiness!
07.02.12 bw 202.6
Starting new format over
Squat *6pin
1x5 @ 100
5x5 @ 115
Bench *2 second hold at bottom
1x5 @ 70, 75, 80, 85, 90
Row
1x5 @ 70, 75, 80, 85, 90
Hypers on GHR
2x8 @ 10lb plate
07.03.12
A.M.
120 bw squats
60 Push-ups
Scapula Rows
5x5 @ bw
Incline Abs
3x10 @ 15lb db
P.M.
Kettle Bell-The name of last night’s class has slipped my mind but my body is feeling it today. Good class, hot and muggy gym left me wiped out.
Full Body Exhaustion…
It’s Saturday baby! End of my week. Going to enjoy the rest of today & tomorrow before I post the week’s workouts.
Happiness!