that is a great dip PR! and your planks are crazy (good) as always. damn that spotter. hope you told him not to do that again.
Wow that’s huge dip PR! congrats.
Can I have some chips to do with your dips?
That dip PR is freaking insane! Nice job. Wow.
I love the belgian waffle pic too. Thank you for posting that. Looks delicious.
Thanks for the plank and waffle love. Cal, no chips (wagging my finger with a stern look).
Yesterday’s training was C25K Week 2/Day 3. Frankly, this little 20 min. run/walk isn’t really exercise. But my knee didn’t hurt and I enjoyed it. Saw my ART girl yesterday and we agreed that this easy program (9 freakin’ weeks - 2 down, 7 to go) is probably a great way for my quad tendonitis to heal without me either (1) being off the running completely or (2) constantly re-aggravating the injury by doing too much.
On my way to the gym last night, I realized that I had put the wrong shoes on for deadlift day (my Nike Frees instead of my chucks). Bummer, but I figured I’d work through it since I really wanted to deadlift.
Sumo Deadlifts
from floor:
95# 1 x 5
115# 1 x5 <–I’m getting better pulling from a deficit
135# 1 x 5
155# 1 x 3
Belt on:
175# 1 x 2 <–hadn’t pulled this from the floor in a long time. Not a perfectly straight back, but not too bad either.
Sumo Rack Pulls - 2 risers
Belt on:
185# 1 x 2 <–looked good
205# 1 x 1 <–PR +5 lbs.
This felt heavy and slow and needs some more work before going down to 1 riser
RDLs
95# 3 x 10
supersetted with
Pushups
3 x 20
I haven’t trained pushups in awhile, so thought it was time.
Bent Over BB rows
Bar 1 x 10
Upright under-hand rows
50# 2 x 8
I’ve never really done BB rows. One of the bodybuilder guys at my gym (a super nice one) showed me this crazy thing…take a chinup grip on the bar, sort of hold it out in front of you and row it to your belly button, keeping shoulders back and pinched together. Ouch, but in a good way. I might do these again for upper back and biceps (I never do anything special for bi’s).
Those Sumo deads are awesome!
Congrats on the rack pull PR as well.
It might’ve felt heavy and slow, but looked pretty darn fast and smooth. Nice job on the PR.
Nikki, aren’t you sweet. Thanks!
DCA, thanks for the encouragement. I’m looking for a decent looking 225 lb. pull off of 2 risers before I go down.
Today’s training was Couch to 5K Week 3/Day 1. Where this program FINALLY lets me run for longer than 90 seconds. Three whole minutes. Twice. Whoopee. But, my knee doesn’t feel worse so I’m thankful.
It was my first rain run and I had fun running through the puddles. Why not, when you are already wet?
Woo hoo congrats on the PR.
great PR
and running in the rain is always fun when the weather is warm enough.
[quote]kimbakimba wrote:
Nikki, aren’t you sweet. Thanks!
DCA, thanks for the encouragement. I’m looking for a decent looking 225 lb. pull off of 2 risers before I go down.
Today’s training was Couch to 5K Week 3/Day 1. Where this program FINALLY lets me run for longer than 90 seconds. Three whole minutes. Twice. Whoopee. But, my knee doesn’t feel worse so I’m thankful.
It was my first rain run and I had fun running through the puddles. Why not, when you are already wet?[/quote]
splashing thru puddles (and slush where I live) is a not-to-be-forgotten joy!
and good progress on the deads
Nice DL pr. And good work staying patient and sticking with the running program. It will pick up soon. And once you get through it, you’ll never have to progress that slowly again.
You really are a PR machine, you know that? Well done on the rack pulls; I could tell it was a PR weight but it still looked pretty good. As always I’m impressed by your progression and perserverance.
I also think at this point that if for whatever reason we happened to be in the same gym I could recognize you by your deadlift setup if nothing else. 
Finally, I second Nadia’s praise of sticking with the brutally slow C25K program and chime in on the reminder that you won’t have to do it again once you’re done.
Puddles R fun, yes.
yeah, that did look good. congrats on the PR!
Glad the knee’s holding up. Keep up with that foam rolling and shit.
The dip queen reigns!!! bows down with a flourish
Homemade Nutella? That waffle vendor better watch his back, or else he’ll have a 5 ft 2 problem on his hands.
Congrats on getting the thumbs up from the ART lady on the running - that’s great news! And I’m glad your enjoying the running. What comes after week 9 btw?
Excellent Dl PR! What fascinates me about the riser work your doing is that you’re continually progressing on both Dling from risers AND Dling regular. Its really impressive!
Lol! In true leo form, I loathe working out in the rain. shudder
That rack pull looked great!
You have very elegant hands BTW.
Running in the rain IS fun, glad you enjoyed it.
Joe, thanks for the kind word.
Frenchie, the thing was is that it wasn’t that warm…less than 50 F which is way too cold for me to keep warm generally. But running definitely does it for me.
George, “joy” is definitely the word I used to describe the running through puddles. Just like being a kid again!
Nadia, I hope you are right. Every day that I do my run and don’t feel my knee hurting is a good day that I don’t take for granted. With any luck, I’ll make it straight through Week 9 like this.
Kristoph, I really don’t think I PR all that often. I know that I celebrate every small, tiny step forward that I make, but my raw numbers on the big lifts haven’t really moved all that much. Its all good though, and I’m having alot of fun!
alexus, thanks!
Cal, will do
Maschy, so I can make you do ANYTHING if I lure you with homemade Nutella? Good to know.
Veggie, I happen to really like my hands. Thanks!
My gym was closed on Easter Sunday, so we decided to check out another gym in the area on a guest pass. Now I know what you guys are talking about when you hate on those non-round plates. They suck!
Bench Press (5/3/1 day)
Bar 1 x 5
72.5# 1 x 5 <–felt really heavy…I know I’m in trouble
82# 1 x 3 <–butt off bench on the last rep
92# 1 x 0
I should have been able to get 92 lbs. up, but failed on this day. I was still sore from Friday’s pushup workout, so I’m blaming lack of recovery. I’ll probably just repeat this cycle of 5/3/1 instead of resetting my max.
This gym has a decline bench (unlike my own gym) so I decided to use that for Boring But Big:
BBB 65# 2 x 10 <–I felt a twinge in my right pec, so decided to drop the weight. I think it was due to bringing the weight too high on my chest for decline.
55# 3 x 10
supersetted with
Chest Supported T-Bar Row
Bar 2 x 10
10# plate 1 x 10
20# plate 2 x 10
I don’t have this machine at my gym and really enjoy it when I happen upon one. Just keeping things light because my upper body wasn’t recovered from Friday.
Hanging Leg Raises (using ab straps)
10/6/6/6
These were sort of straight leg, which means I’m making some progress. Never used the ab staps before but I liked 'em.
Bottom-up squats from pin 5
65# 5 x 5
Yay a power rack! Boo, my hammies were still super-fried from RDLs on Friday so kept it light. This made me sad because I so rarely have access to a power rack but I couldn’t really use it to its fullest…
supersetted with
Waiter’s Walks (1 armed)
17.5# DB, 5 times out and back through the stretching area and to the cardio machines, to the intense amusement of the guy on the Concept II and the girl on the elliptical.
Decline sits (max. decline)
12# med ball overhead 3 x 15
Then home, changed and went on a 1.5 hour bike ride. Then cooked Easter dinner (ham, new potatoes, roasted asparagus, salad, almond cake, dark chocolate bunny).
Today I really need a rest day.
I too lack a Chest supported t-bar row at my gym and really dislike that I don’t have one.
I still don’t see how you can lift and then go ride for hours.