Pixie's Log

Training
1

So, I’m going to try this again.

I’ve been off track for so long it’s just been frustrating. I know what to do, it’s just been damn hard trying to get my head screwed on right enough to do it. I have one goal right now: lose inches to fit back into the majority of my pants. I’m way out of shape because of poor dietary and workout decisions during season and the “I don’t give a shit” syndrome that hits when I get super busy at work.

I throw in the Highland Games heavy events and it’s a ton of fun. My lightweight status means I have to have better technique to throw stuff so that it doesn’t end up throwing me. I’m working my way back to being fully healthy after ignoring the bursitis in my left knee and then rehabbing it enough to get through 5 months of throwing.

Lots of rotation, pivoting and posting on that left leg. It’s a lot better than it used to be (couldn’t sit down or stand up on it at one point) and I think I’ll have this thing nailed down by the end of the year. Little setbacks happen, but that’s to be expected.

Right now my workouts consist of deadlifts and ohp for the base and I throw in stuff on top of that if I feel like it. I’m working out in a gym that has a prowler, tires, kbs, bumper plates and a large variety of machines. The world is my oyster there :slight_smile: I still like bringing in my own mini and micro bands to mess around with and to do my rehab stuff with.

By April of next year I plan to be fully healthy and to have put a little more muscle on my frame so I can kick some butt and make the other girls afraid of me. Not that that will likely happen… but it’s the thought that counts :slight_smile:

2

Nice! Glad your logging again :slight_smile: :slight_smile:

3

12/11/03:

I’ve noticed that my knee feels a lot better after I’ve been moving around for a while. Sitting behind a desk all day is not doing it any good.

Side note: My deadlift weight is in kg as I’m using bumper plates. OHP is in pounds. I write it down - weight/reps/sets.

Warmups:
foam rolling
kb swings: 40x15x3
drop squats: BWx15x3 - I drop down as far as I can based on the advice of my PT

DLs: 45kgx10, 55x8, 60x5x5, 55x5
OHP: 35x10, 45x10, 50x8, 55x5x3, 50x5
Defranco band pull-aparts: microband x20/15/10 (15 second break between sets)
Med ball wall throw: 6# x10x3 (trying to mimic the final pull on the hammer here)
band glute bridges: green x30/25/20 (15 second break between sets)

And done. I’ve started using a light belt on the OHP just to have that feedback on my form. I find I tend to arch my back too much. I love using bumper plates for deadlifts so I don’t really have to worry about the eccentric. Other than that, upper body strength must be built.

4

12/11/04:

Warmups:
foam rolling
kb swings: 50x15x3
drop squats: BWx15x3

DLs: 45kg x10, 55x10, 60x5, 62.5x5, 60x5
OHP: 35x10, 45x10, 55x6, 60x5, 55x5, 50x5x3 (Gotta keep the volume rolling here)
Hamstrings curls: 35x20/15/10 (15 second rest between sets)
Leg extension: 35x15/10/5 (15 second rest between sets)
Glute bridges: blue x25/20/15
Prowler push: 50ftx4 (no extra weight on the prowler yet)

I love my belt and the simplicity of using PTTP for two excercises and just rolling with it. Takes a lot of thinking out of the game and gives me a lot of volume.

On a side note: I’ve noticed my knee hurts when I try to do something after being sedentary for several hours. After the first couple minutes, the pain is pretty much gone. Message received: move or pain. I choose move.

5

OH YEAH!!! A new log :smiley:

Awesome!!!

6

ugh, knee pain sucks :frowning: Mine get sore when I slack off too. As the saying goes…use it or loose it!

7

Hai Brutiful!!! :slight_smile: Extra exclamation marks just for you!

coyotegal: yeah. It’s hard to keep a handle on it sometimes but it’s getting better.

12/11/06:

Warmups:
foam rolling
kb swings: 50x15x2
drop squats: BWx15x2

DLs: 45kg x10, 55x10, 60x5, 62.5x5, 57.5x5
OHP: 35x10, 45x10, 55x6, 60x5, 55x5, 50x5x3
Chest flies: 30x20/15/10 (15 sec break between sets)
Curls: 12.5x15/10/5 (15 sec break between sets)
Defranco band pull-aparts: micro x15/10/5

Done another day :slight_smile:

8

Pixie- I also have bad knees, AND a desk job. WHICH I HATE. It is the worst thing for my body/training/health/emotional well beaing. ETC ETC.
So, I feel you.

_Mel

9

[quote]PixieThrower wrote:
I’ve started using a light belt on the OHP just to have that feedback on my form. I find I tend to arch my back too much. I love using bumper plates for deadlifts so I don’t really have to worry about the eccentric. Other than that, upper body strength must be built.[/quote]

Hi Pixie! Wishing you well with your come back! The good thing about getting back on it this time of year, is you are two months ahead of all the dorks who hit the gym on Jan 1.

I relate about the OHP. I tend to really lean back, and I’ve got some lordosis anyway. I’ve been doing a bit more OHPing of the seated variety with DBs.

10

Mel: Boo for hating your desk job. I like what I do, just wish it didn’t involve so much sitting down sometimes.

Powerpuff: Thanks! Sadly, the dorks always hit the gym :stuck_out_tongue:

12/11/08:

Warmups:
foam rolling
kb swings: 50x15x3

DLs: 45kg x10, 55x10, 60x5, 62.5x5, 57.5x5
OHP: 35x10, 45x10, 55x6, 60x5, 55x5, 50x5x3
Hamstrings curls: 35x20/15/10 (15 second rest between sets)
Leg extension: 35x15/10/5 (15 second rest between sets)

In other news, we just got a ton of snow here. I had to dig my car out yesterday so I could drive home from work. Not fun. We got about a foot of snow in one day. Geez.

11

12/11/08:

Warmups:
foam rolling
kb swings: 45x15x2
glute bridges: blue x30/25/20

DLs: 45kg x10, 55x10, 60x5, 65x5, 60x5
OHP: 35x10, 45x10, 50x5, 45x5, 40x5x3
Curls: 10x20/15/10 (15 second rest between sets)

12

Hey Pixie :slight_smile: Are all your numbers in KG’s?

We have no snow yet and I am thankful! I dread the days you just described!

13

I wish. Only my deadlift numbers are in kgs. I use bumper plates for those and don’t feel like doing the conversion to pounds. Everything else is in pounds.

Yeah, I love snow, but not the crappy conditions it brings with it. Some streets are skating rinks. Absolutely scary to drive on.

14

Pixie, yer back! Yeah x3 on the desk job.

15

Oh hai, minimal!!! :slight_smile:

12/11/13:

Warmups:
foam rolling
kb swings: 45x15x3
drop squats: BW x15x3

DLs: 45kg x10, 55x10, 60x5, 65x5, 57.5x5
OHP: 15kg x5, 20x5, 22.5x5, 20x5, 17.5x5
Hamstrings curls: 35x20/15/10 (15 second rest between sets)
Leg extension: 35x20/15/10 (15 second rest between sets)
glute bridges: blue x30/25/20 (15 second rest between sets)

12/11/16:

Warmups:
foam rolling
kb swings: 50x15x2
drop squats: BW x15x2

Clean pulls: 35kg x4, 45x3, 55x3
DLs: 45kg x10, 55x10, 60x5, 65x5, 57.5x5
OHP: 15kg x5, 20x5, 22.5x5, 20x5, 17.5x5
Cleans: 17.5kg x5x2 (did these in between sets of OHP)
Hamstrings curls: 35x20/15/10 (15 second rest between sets)
Leg extension: 35x20/15/10 (15 second rest between sets)
glute bridges: blue x30/25/20 (15 second rest between sets)

So, I’m going to throw my OHP numbers up in kilograms too, since I’m using a 15kg bar for them, anyways.

Tried out clean pulls and some VERY light cleans just to see how they felt. The clean pulls felt very slow. Have to get used to those. I think I’ll stick to 35kg until that’s really popping then start playing again. The cleans between ohp were so light I was pretty much shrugging them up and forcing myself to front squat with it to keep my knees relaxed. Feels good so far. I can already tell my back worked a lot more than it normally does. We’ll see what’s mad at me tomorrow :slight_smile:

16

12/11/18:

Warmups:
foam rolling
glute bridges: blue x30/25/20 (15 second rest between sets)
kb swings: 50x15x3
drop squats: BW x15x3

Muscle snatch: 15kg x5, 20x5x3
DLs: 55kg x10, 60x5, 65x5, 67.5x5, 60x5
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 22.5x5, 20x5x3

12/11/19:

Warmups:
foam rolling
kb swings: 50x15x3
drop squats: BW x15x3

DLs: 55kg x10, 60x5, 65x5, 67.5x5, 60x5
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 22.5x5, 20x5x3

Knee was a little tired from all the extra stuff that I threw at it but it’s holding up very well. I think I’m going to cycle down the deadlift weight next week so I can give my knees a chance to get used to the other movements I’m playing around with.

17

And now time to catch up on logging my workouts. I’m sure stuff is missing out of here, but the core stuff is taken care of.

Decided I would cycle back on the deadlifts and take another run at 67.5kg. Soooo, my overall 4 week cycles for deadlifts and ohp aren’t lined up. Should be interesting to try and remember when to cycle each exercise. Might be good, though. My heaviest ohp weeks are during the two lightest deadlift weeks. Hmm.

12/11/22:

Warmups:
foam rolling
kb swings: 45x15x3
drop squats: BW x15x3

DLs: 45kg x5, 50x5, 55x5
Called this here. My right knee was still unhappy about all the compensation it had to do.
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 22.5x5, 20x5x3
Hamstring curls: 35# x20/15/10 (15 second rest between sets)
Leg extension: 35# x20/15/10 (15 second rest between sets)
V bar pulldown: 37.5# x10, 50x10x3
Chest supported row: 50# x10x3, 62.5x10

Week 7

12/11/24:

Warmups:
foam rolling
kb swings: 45x15x3
drop squats: BW x15x3

DLs: 45kg x5, 50x5, 55x5, 60x5, 55x5
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 27.5x5, 25x5, 22.5x5x3
Hamstring curls: 35# x20/15/10 (15 second rest between sets)
Leg extension: 35# x20/15/10 (15 second rest between sets)
Wide grip pulldown: 75# x10x2, 62.5x10x2

12/11/28:

Warmups:
foam rolling
kb swings: 45x15x3
drop squats: BW x15x3

Muscle snatch: 15kg x5, 20x5x2
DLs: 45kg x5, 50x5, 55x5, 60x5, 55x5
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 27.5x5, 25x5, 22.5x5x3

12/12/1:

Warmups:
foam rolling
kb swings: 45x15x3
drop squats: BW x15x3

DLs: 45kg x5, 50x5, 55x5, 60x5, 55x5
OHP: 15kg x5, 20x5, 22.5x5, 25x5, 27.5x5, 25x5, 22.5x5x3
Hamstring curls: 35# x20/15/10 (15 second rest between sets)
Leg extension: 35# x20/15/10 (15 second rest between sets)
V bar pulldown: 50# x10x4
Chest supported row: 62.5# x10x4

Week 8

12/12/3:

Warmups:
foam rolling
kb swings: 50x15x3
glute bridges: blue x30/25/20 (15 second rest between sets)

DLs: 45kg x5, 55x5, 62.5x5, 57.5x5
OHP: 15kg x5, 20x5, 25x5, 30x3x2, 27.5x5, 25x5x3

The 30kg OHP was supposed to be for a set of 5 but I just couldn’t do it. Jumping from 60# to 66# is pretty big. Might try 63# (15kg oly bar + 30#) and see if I can do that for 5. This is pretty close to my 1 rep max, so I wasn’t surprised. Need more volume!

18

Nice pressing chickita!! Keep up the awesome work!

19

Thanks coyote! Nowhere near your pressing awesomeness, but I’m working my way towards it :slight_smile:

20

Okie, so even though I haven’t been posting I have still been working out. I’m focusing on weight loss for January and February. Stress, too many things going on at work and my focus on getting my knee up to 100% didn’t leave a lot of motivation left to tighten up the food train. Still going to keep the base strength training going and add in some prowler walking. I want bigger hamstrings!

Here’s today’s training:

Week 13: 130108

DLs: 45kg x5, 55x5, 62.5x5, 67.5x5, 62.5x5
OHP: 20kg x5, 25x5, 27.5x5, 25x5
Push Press (Behind the Neck): 25kg x2, 27.5x2, 30x1, 32.5x1x8 (minute rest in between sets)
Prowler: 70# x80ft x3

For those that are wondering what scheme I use for recording stuff, it’s weight x reps x sets.

That’s all on this snowy day :slight_smile: