Hey Betty! Thanks for the kind words… yes it can be frustrating but I am so glad that I am trying to figure things out now! And yes, it’s nice to know I am not crazy! Thanks for stopping by!
For anyone who wants to know what Betty is referring to… check out my log here…
I don’t feel like copying and pasting everything from the other log… guess it’s the fatigue! haha
(gets interesting about 3/4 of the way down this page)
So… after all that negativity… I need some fun stuff! Here was yesterday’s workout:
Friday
4/17/09
Military Press Day (subbed in Incline DB Press)
Incline DB Press
4 sets of 12-20
16 reps/14 reps/12 reps/13 reps @ 45 lb DBs
Side Laterals (one arm at a time)
4 sets of 12-16
16/16/15/13 @ 20 lb DB
Hammer Low Iso Row (one arm at a time)
4 sets of 12-16 reps
16 @ 55 lbs
16 @ 55 lbs
21 @ 55 lbs (going ALL OUT!)
Was supposed to do another set but I cut it out b/c I did more Kroc Rows today!
Todays workout was pretty good… just sled dragging and rows… a little lighter on the drag this time and really concentrating on pushing through my heel and feeling it in my glutes and hamstrings!
Sled
forwards 4x
backwards 2x
135
Kroc Rows
22 reps @ 80 lb DB! WHOO HOO! Here is a video:
(Kroc rows are like one-arm DB rows, but you are supposed to use more of your whole body to row the weight… thus allowing you to row more weight. You are also supposed to shoot for between 20 and 30 reps… I was STOKED about using an 80 lb DB!)
Here is a link to the video in case it doesn’t load above (as of right now it is not! =D)
Also, please notice that I accidentally drop the 80 lb DB on my big toe right before I go! hahah OUCH!
[quote]mmgalb727 wrote:
Here is a link to the video in case it doesn’t load above (as of right now it is not! =D)
Also, please notice that I accidentally drop the 80 lb DB on my big toe right before I go! hahah OUCH![/quote]
I wish I could go to youtube…I’ll just have to imagine it…Great WORK!
[quote]mmgalb727 wrote:
Here is a link to the video in case it doesn’t load above (as of right now it is not! =D)
Also, please notice that I accidentally drop the 80 lb DB on my big toe right before I go! hahah OUCH![/quote]
Row it out hooker!!
That was great. I think I"m going to add them in.
[quote]ouroboro_s wrote:
mmgalb727 wrote:
Here is a link to the video in case it doesn’t load above (as of right now it is not! =D)
Also, please notice that I accidentally drop the 80 lb DB on my big toe right before I go! hahah OUCH!
Row it out hooker!!
That was great. I think I"m going to add them in. [/quote]
x2!! your a wild woman Molly…
What will be your next trick? 
Dang, isn’t the meet in a couple weeks? getting excited for you and Sarah!!!
I was reading your response to MR’s article on FA about yoga. I was wondering what yoga poses you avoid to keep your low back stable for pling. Is it just the twisting of the back or the simple poses like cat and cow that stretches the back?
Claire
Free - that stinks that you can’t get You tube… I will try to load it again in my FA log… and post the link…
Ouroboro - haha THANKS! Yes, susie was not there to yell that at me… but I know she would have done it if she were there! You SHOULD add them in! I am in love with them!
Betty - haha… I can always do my gymnastics routine from when I was 7 if you like… ;D
Yes we are both getting excited and nervous!
Claire - I think the class I attend may be a little different from other classes… but anything that feels like my low back is hyperextending I avoid. I may try the cat and cow… but I would not push myself when it comes to the arching of my low back…
I also avoid the upward dog pose (where you are on your stomach and you push yourself up and really arch your low back… I think it’s also called a seal pose)
And I also avoid doing the “wheel” for extended periods of time… (which I am used to calling a bridge from my gymnastics days)
So… I kind of go by feeling. If anything feel like it is stretching my lower back too far then I just stop… but those are some of the main things I avoid! =D
[quote]mmgalb727 wrote:
Claire - I think the class I attend may be a little different from other classes… but anything that feels like my low back is hyperextending I avoid. I may try the cat and cow… but I would not push myself when it comes to the arching of my low back…
I also avoid the upward dog pose (where you are on your stomach and you push yourself up and really arch your low back… I think it’s also called a seal pose)
And I also avoid doing the “wheel” for extended periods of time… (which I am used to calling a bridge from my gymnastics days)
So… I kind of go by feeling. If anything feel like it is stretching my lower back too far then I just stop… but those are some of the main things I avoid! =D [/quote]
Damn, I have been focusing on the wrong things. My lower back is tight and I have been stretching it. One of my favorite poses is the camel pose which definitely stretches the low back 
Thanks for the tips. I will just relax when she does the low back poses and change how I stretch on my own. I need to start focusing more on my hip flexors anyway.
Thanks again!
Claire
No problem… and I hope what I said makes sense. I don’t avoid stretching my low back in the sense of “rounding” it… just intense arching and holding for long periods of time.
Foam rolling would probably be your best bet to combat a tight lower back…
Guess I should update everyone on my last couple of workouts:
Friday 4/17/09
Palm In Incline DB Press
16 reps/14 reps/12 reps/13 reps @ 45 lb DBs
One Arm Side Laterals
16 reps/16 reps/15 reps/13 reps @ 20 lb DBs
Hammer Strength Low Row
16 reps/16 reps/21 reps @ 55 lbs (REALLY banged it out on the last set… went to failure) only did 3 sets instead of 4 b/c I was doing Kroc Rows the next day.
Saturday 4/18/09
Sled Drag (nice and slow concentrating on pulling through my heels and squeezing my butt and hamstrings)
Forward Drag 4 sets of 45 yds @ 135 lbs
Backward Drag 2 sets of 45 yds @ 135 lbs
Then my beloved:
Kroc Rows
22 reps @ 80 lbs
THEN, this week I was SUPPOSED to do 5 reps @ 75%, 3 reps @ 85% and 1 rep @ 95%… but since we are all pretty beat up from the last couple of weeks… we decided to switch and do our de-load this week, be fresh for our 5/3/1 next week, and then we have a week to mess around a little bit before our meet on May 9th. SO… here was yesterday’s workout:
Monday 4/20/09
Sumo Deadlift
65% - 5 reps @ 195
70% - 5 reps @ 210
77% - 5 reps @ 230
(was supposed to do 60, 65, 70 %… coach had me increase these a little bit since women can handle a higher percentage of their max more often AND b/c in general, the weights we are lifting just AREN’T that much… it’s not like my max is 600… haha)
Reverse Hypers
4 sets of 16 reps @ 50 lbs
Ab Wheel
4 sets of 10
[quote]mmgalb727 wrote:
Saturday 4/18/09
Sled Drag (nice and slow concentrating on pulling through my heels and squeezing my butt and hamstrings)
Forward Drag 4 sets of 45 yds @ 135 lbs
Backward Drag 2 sets of 45 yds @ 135 lbs
Then my beloved:
Kroc Rows
22 reps @ 80 lbs[/quote]
Ha ha…so today I was thinking about you. There are these two guys who work out in the early am like I do, and they were doing kroc rows…and all I could think about was “ha ha…Molly does WAYYY more than that”!!!
They were lifting about 60 pounds @ only 10 reps each…ha ha…wow…You’re a BEAST!!!..no one trumps you baby
haha that is so cute Chocolate! Thank you! I honestly think a big part of it is getting comfortable with using more of your body to pull the weight… I feel like I could keep increasing on these forever! =D
Today I had a good workout… worked up to 75% of my max for 5 reps
Barbell Bench Press (using 150 as my max)
5 reps @ 65% (100)
5 reps @ 70% (105)
5 reps @ 75% (115)
(ALL paused on the chest! felt good!!)
Pullups
4 sets of 8
7 unassisted + 1 negative
6 unassisted + 2 negatives
4 unassisted + 4 negatives
5 unassisted + 3 w/ mini band
Pushups
4 sets of 12-16
16 reps w/ 10 lb weight on my back
14 reps w/ 10 lb weight on my back
13 reps w/ 10 lb weight on my back + 3 w/o
13 reps w/ 10 lb weight on my back + 2 w/o
[quote]mmgalb727 wrote:
Today I had a good workout… worked up to 75% of my max for 5 reps
Barbell Bench Press (using 150 as my max)
5 reps @ 65% (100)
5 reps @ 70% (105)
5 reps @ 75% (115)
(ALL paused on the chest! felt good!!)
Pullups
4 sets of 8
7 unassisted + 1 negative
6 unassisted + 2 negatives
4 unassisted + 4 negatives
5 unassisted + 3 w/ mini band
Pushups
4 sets of 12-16
16 reps w/ 10 lb weight on my back
14 reps w/ 10 lb weight on my back
13 reps w/ 10 lb weight on my back + 3 w/o
13 reps w/ 10 lb weight on my back + 2 w/o
[/quote]
What, no croc rows? You snuck a dumbell into the bathroom and knocked out a few reps so Big Jim couldn’t stop you didn’t you?
I think we are 1 croc row away from staging an intervention.
yeah yeah yeah… shutup hooker! (and I mean that in the nicest way possible!)
I THOUGHT about sneaking some in… but thought I would save my Kroc fury for Saturday. I am debating between the 85’s and the 90’s… Hmmm…