Tiny Freak Goes Ninja

Training
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kmc, thanks for the kind words. Your build is perfect for lifting. Mine, not so much. Pros and cons to everything! Interesting what you say about HLRs. I definitely feel them in my low back, but not in a bad way.

Maschy, oh I know what you meant! I think its useful to switch up training every now and again, though. For example, I’m working front squats now and I never did them. So fun to try something new!

Hallowed, and I love how sex-ay you are. Works for both of us, then!

Cal, oh so true. Being “on” or “off” is the case with all my sports…running, cycling, lifting. And so unpredictable. Ah well. I hope your achilles stops being a little bitch and lets you run!

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Just popping in to wish you a happy holidays!! Stay sane our tiny, gorgeous wonder. Have a good one!

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In contrast to the big tree over in Nadia’s log, here is the world’s tiniest tabletop Xmas tree.

Finally getting a chance to sit down after yesterday’s Scandinavian Christmas. I love that its all over with on Christmas Eve! Today I’m doing penance for glogg overindulgence, but it was so tasty going down.

If you are celebrating Christmas today, I hope you are having an excellent time!

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Merry Christmas Kimba.

Happy holidyas.

Also I too have overdone the glogg before.

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Joe, I’m sure you have overdone the glogg…and many more. :wink:

I’m recovered from my food and drink indiscretions and am behind on logging.

There was a bench day where the 5/3/1 money set was disappointing (just got 1 at 90 lbs.) but the BBB volume went up a bit (65.5# for 5 x 10, a gain of .5 lb.) I also put 20 lbs. on my back and did 5/5/3 ab rollouts. I was happy with that.

Yesterday I got in a nice 5.33 mile run. Later on my husband and I cobbled together a home-gym workout out of the oly bar and bits and pieces of plates and dumbbell handles we’ve got. I did a Cosgrove complex (deads, RDLs, bent over rows, power cleans, front squats, push presses, back squats, GMs) with just the bar for 6-5-4-3-2-1 with a couple of minutes rest in between. That got me winded. I did do one set with a bit of weight on the bar but couldn’t push press it due to tired arms.

Then a variation of Cal’s pushup/kettlebell swing combo - 10 of each, rest, then down to 4 of each before I got tired of it. I’m working on better pushup form. I find that I keep a straighter back and don’t hunch as much if I’m looking straight ahead rather than down.

Today is a rest day, tomorrow a run day and Wednesday is back at the gym!

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One of my 2012 goals is to follow a run training program for the first time, with the goal of running a 5 mile race on Patriots Day/Boston Marathon Day at a faster pace than I ran the 5K. I’ve selected a program that has three running workouts per week - interval repeats, a shorter fast run and a longer slow run.

I launched the first sprint-day effort today (4 x 400 meters) in 1:50, 1:49, 1:47 and 1:49. I was shooting for a 2:00 time, so I was pleased with this. My dead end street happens to be just a hair under 400 meters long, so I used that. Now my neighbors probably think I’m NUTS.

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Seriously, I hate ab-work. And then you go and put 20lbs on your back and do ab rollouts…you maniac! You’ll have me guilted into ab work in no time. Lol!

Anywho, nice training, Kimba! Love the run followed by the cosgrove complex. Sounds like a fun day!

And I picture you sprinting down your street like the wind while your neighbors peek behind curtains. Makes me smile :slight_smile:

The running program sounds great! Can’t wait to see how you fare. Get 'em ninja!

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lovely little tree :slight_smile:

Happy New Year Kimba!

neighbors think your nuts? deal with it. But I wouldn’t worry, they are probably all in a deep coma in front of the TV.

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Sounds like you have chosen a solid running program. Repeat 400s are a tough but very effective interval distance. Very nice running!

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I get teh same looks from my neighbors when i do farmers walks and sled sprints.

I imagine they just like seeing you run down the street though.

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Maschy, I think the key to ab work is finding an exercise that doesn’t make you want to gouge out your own eyeballs. For example, I hate planks with a burning passion, but actually kind of like ab rollouts and HLRs. Find something you don’t hate!

Frenchie, happy new year right back atcha! We’ll make it a good one, aye?

Nadia, the only thing about this program that I question is that the long run ramps up to 10 miles. That seems a bit excessive for prepping for a 5 mile race. We’ll see on that one, since long distance running just isn’t my goal.

Joe, I can JUST IMAGINE the looks I would get pushing a sled or prowler up the street. Wowza. :wink:

Well, there is good news and bad news. Let’s start with the bad news.

During my home workout on Christmas Day, I did a windmill or two with not much weight…perhaps a 10 lb. DB. But apparently I tweaked the peroneal tendon in my left foot (right under my ankle). Boo. It doesn’t hurt to run, but it does hurt to walk. My ARTist Ktaped it yesterday and I’m resting it for a few days in hopes that it will quickly recover.

So yesterday’s training was done mostly sitting down. But the good news is that I’ve got some PRs to take with me into a few days of rest.

Military Press Day (PR testing day)
Bar 1 x 5
60# 1 x 1
66# 1 x 1 <–PR + 1lb.

If I had felt 100%, I was planning on going for my 2011 MP goal which was 70 lbs. That would have been foolhardy under the circumstances, so I just went for 1 lb. PR and got that. It was a bit of a struggle, and perhaps I could have gotten another 1 lb. up. But I doubt that 70 lbs. would have gone.

So, I was happy with this progress towards my MP goal. I’d still like to military press 70 lbs., but that will be a goal for the future.

Seated DB Shoulder Presses
22.5s 5 x 10

These went well, but today a muscle in my upper back feels a bit sore. Resting up all around is necessary, it seems.

supersetted wth

Cable hip ad/abductions 2 x 10

and

Chinups
8/7/6/6/6 = 33 reps

This went great! 4 reps better than last week in the same amount of sets. Slowly increasing reps seems to be working for me.

HLRs
3 x 5 with somewhat straight legs

And with that I will be sitting for a few days to heal up…

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A PR is a PR.

Get some rest and take it easy on that foot.

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Hooray! Big wins, even in the face of not being 100%, good work!

Those chins are coming along at lightning speed, wow! And a MP press is always a reason to celebrate!!

Do you mind if I ask which running program you’re using?

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Joe, I’m babying my foot and trying to respect the injury. Learning from past mistakes, perhaps? Just got done with a hot/cold contrast bath and will ice it again later.

Lula, here is the Amazon link but if it doesn’t work the book is called “Runner’s World Run Less Run Faster” by Pierce, Muir and Ross:

The reason I chose it is because I can only run three days per week. Both because that is all the time I have to devote to running, and because I need to be very, very careful that I have enough recovery time. Between lifting, cycling/skiing and running, that is alot of stress on my body.

Apparently, most running programs are 5-6 day per week deals. This was the only one I found that was set up for three days of running workouts a week, with two days of cross-training which I do already.

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[quote]kimbakimba wrote:
I also put 20 lbs. on my back and did 5/5/3 ab rollouts. I was happy with that.
[/quote]

What in the fawk? That is one of the sickest exercise ideas I’ve heard in a while.

Its been a while since I checked on anyone over here in PW and in that video you look like you’ve…I dunno…filled out a little from what I remember. Little more booty and delts mebbe? Lookin’ good.

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BG, thanks for the kind words. If you want to see REALLY sick ab rollouts, watch this:

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[quote]kimbakimba wrote:
BG, thanks for the kind words. If you want to see REALLY sick ab rollouts, watch this:

- YouTube [/quote]

:wink:

The thought of that makes everything hurt. idk what it is about rollouts (or fallouts) but they seem to put so much stress on everything else that I won’t do them. Maybe I’m just a weirdo…

That video is actually kind of comical. Such a large man with such a small ab wheel.

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[quote]buckeye girl wrote:

:wink:

The thought of that makes everything hurt. idk what it is about rollouts (or fallouts) but they seem to put so much stress on everything else that I won’t do them. Maybe I’m just a weirdo.[/quote]

BG, I don’t think you are weird at all. Every body is just so different. I can do ab rollouts from the knees just fine, but I fall flat on my face when trying from standing because my leverages are wrong (or something). My squats suck ass, but I can dip like a ninja. Its kind of fun discovering a new strength. Kind of makes up for the suffering of fighting long, drawn-out battles with the movements that are very hard for me.

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kimba, I thought I was the rollout queen, but I agree weighted rollouts just sound insane. Can’t see vid.
Is this one of those machines, a barbell, or a ball?

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[quote]arachne12 wrote:
kimba, I thought I was the rollout queen, but I agree weighted rollouts just sound insane. Can’t see vid.
Is this one of those machines, a barbell, or a ball?[/quote]

Its a giant man using a very small ab wheel. You know – a small plastic wheel with handles on each side. Actually, that’s what I use but the scale between it and me is more…fitting somehow.