I did not think of Heavy Hands. I will absolutely give that a go. I don’t own DBs anymore, but I could probably use any 5-10lb weight with a handle I can find around my house.
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I’d definitely stick it closer to the 5s vs the 10s.
My understanding is that Leo took the idea from cross country skiing. The further away from center that the weight is, the lighter it needs to be to impact your heart rate. It’s why you can load up a vest/ruck with a TON of weight and still not see that heart rate jump, but you put 1-3 pounds in your hands and move them vigorously and can see it climb. Really, a proper jumping jack is a great example of this too. You just jump in the air and it’s one thing, but you do a full swing of the arms up, clap at the top, and return to your hips while also splaying the legs and your heart will do some leaps.
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Sounds like a couple of water bottles would do the trick. Easy enough!
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Wednesday 8/13
Coach’s Program
Abs Circuit
Adductor Machine
SS
Abduction Machine
20 x 65, 60
16 x 65, 70
12 (7-7 ad) x 80-70, 80
SL Hip Thrust (Machine)
25 x m+25, 20 x m+30
Rogers Machine Squat
20 x m+45, 16 x m+50, 12 x m+55, 8 x m+65
SM Front Foot Elevated Lunge
18 x 45, 10 x 50
Standing Cable Kickback
20 x 10, 15 x 15, 10 x 20
45 minutes cardio - cycling
20 HIIT, 1:00 sprint, 2:00 rec
LISS for remaining time
Oh single leg work. Ouch. Check the ego at the door on those. Barely had more than the bar and I still barely made the reps.
I get a weird “shift” in my left hamstring on single leg movements on that leg. It doesn’t hurt per se, just feels like something moves when I am in the low/stretched position. Then it moves back on the way up. I wonder if this is part of my knee issue. Played around with position quite a bit to get that to stop.
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When I did PT for ITBS last year I was shocked to find out that my legs are completely uneven in terms of both strength and balance, with my dominant leg the one with the issue (and the one that always causes me trouble).
Apropos of nothing, really, but it’s always interesting to observe the body’s quirks.
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So true, and what you think has nothing to do with one area is actually connected.
My non-dominate leg gives me move grief currently. I’m hoping the single leg moves will help cure the imbalances and my niggles.
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Thursday 8/14
Coach’s Program
Ab Circuit
Seated DB Shoulder Press
20 x 15, 16 x 17.5, 10 x 20, 8 x 25
Front raise
SS
Lateral raise
20 x 5, 16 x 7.5, 12 x 10
Cable rear delt row
18 x 15, 12 x 20, 10 x 30
OH Tricep extension
20 x 15, 16 x 20, 6-6 x 25-20
SS
Cable Bicep Curl
20 x 10, 16 x 17, 7-5 x 20-17
45 minutes Cardio
Rowing - 20 Minutes HITT, 1 sprint 2 Rec
Elliptical - LISS remaining time
A few things were a little lite, they will be fixed next week. Still for a decent pump, so I’ll day the box was checked. This day almost felt too easy.
Friday 8/15
LISS Cardio
45 minutes -
15lb Ruck + 3lb Heavy Hands
Av. HR 110
The heavy hands helped. Far less lunges involved. Getting the rhythm was hard, trying to pump my “weights” had me engaging my core and walking slower.
Weights were small lunch boxes with handles, filled with dry beans. Used random stuff I had in the house.
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Good to hear on the heavy hands. Creative solution. Maybe pack a PBJ in the lunchboxes for post cardio nutrition, haha.
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I started salivating instantly reading that. Mmm PB&J. The sandwich that makes you question of a calorie deficit is worth it.
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Sunday 8/17
Coach’s Program, W2D1
Hip Abductor
25, 23 x 60
Hip Thrust
20 x m+55
15 x m+100
12 x m+115
10, 8, 7 x m+150,140,125 (dropset)
DB RDL
20 x 90, 16 x 100, 12 x 110
Smith Machine BSS
20 x m+12.5
16 x m+17.5
12 x m+22.5
Leg Press
22 x 215, 16 x 260, 12 x 305
SS
Calf Raise (on press, same weight, till fail)
20, 16, 12
LISS cardio, 45 minutes, Stairmill
Later: 1 hour paddleboarding
Legs were shaking through most of this. It was a good day, definitely worked hard. Getting weights dialed in with these higher reps. Holy moly the pump with these. Even my arms are pumped by the end of leg day.
Paddleboarding was fun on shaky legs. Perfect 80F day, it was amazing. Would have done more but an hour of paddling up stream and I was out of energy.
9 Likes
Monday 8/18
Coach’s Program, W2D2
Ab Circuit
Standing Cable Straight Arm Rope Pulldown
20 x 27.5, 25 x 32.5, 7-7 x 35-32.5
Lat Pull Down
20 x 75, 16 x 85, 12 x 90, 8 x 100
Chest Press Machine
20 x 70,
10-6 x 80-70
5-3-2-2 x 90-60
5-3-2 x 90-70
Cable Seated Row
20-5 x 75-70, 15-5 x 75-70, 14 x 85, 10 x 100
Seated Shoulder Press Machine
10-10x50-40 , 16 x 45, 12 x 50, 9 x 60
Push Up
3 x fail - 14, 10, 8
45 minutes cardio - cycling
20 HIIT, 1:00 sprint, 2:00 rec
LISS for remaining time.
It was a day of inadvertent dropsets. Gravity was normal and then someone decided to crank it up throughout the workout. Had to keep lowering the weights to keep form and tension acceptable.
I start workouts feeling pretty good, after my pre-workout snack, but stamina runs out quickly.
8 Likes
Tuesday 8/19
HIIT + LISS cardio
3 Rounds, 30:00
40 Cal Row
40 Goblet Squats
30 KBS
20 Push Press
10 Lat Pulldowns
15:00 LISS spin bike
Nothing like a WOD to get the heart rate up in the morning. I will absolutely count that as HIIT. Also threw 1:00 sprints into the rowing.
I really like getting a bit cross-fitty with my workouts. It plays to my endurance mind. I can’t say my body doesn’t love it too. I got a “you are getting a cross-fit girl build, on your way to a Brook Ence/Kristi O’Connell look” compliment from Hubby. Big win, those women are gorgeous, and obviously, he thinks so as well.
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Wednesday 8/21
Coach’s Program W2D3
Adductor Machine
SS
Abduction Machine
20 x 60, 60
10-6 x 70-60, 16 x 80,
12 x 90-70
SL Hip Thrust (Machine)
25 x m+25, 20 x m+30
Rogers Machine Squat
20 x m+50, 16 x m+60, 12 x m+70, 8 x m+85
SM Front Foot Elevated Lunge
18 x 45, 10 x 50
Standing Cable Kickback
20 x 10, 16 x 17.5, 10 x 22.5
45 Minutes LISS cardio, stairclimber
It’s going to take a while for the weight to go up on the SL work. They currently require a lot of pauses to complete the reps as is. Better form and smoother reps is still progressive overload, right?
Rogers squat weights went up though, I’ll take that.
Weight: 137.2, -0.6 from last week
Coach wants me to carb cycle next week and add a fat burner pre-fastested cardio. I am slightly annoyed she is changing things after just a week. I feel like I’m already being thrown the gauntlet with supplements, low calories and cardio Rx. Just need to remember that I asked for this.
8 Likes
Thursday 8/21
Coach’s Program W2D4
Ab Circuit
Seated DB Shoulder Press
20 x 17.5, 16 x 20, 10 x 25, 8 x 30
Front raise
SS
Lateral raise
20 x 5, 16 x 7.5, 12 x 10
Cable rear delt row
18 x 20, 12 x 30, 10 x 35
OH Tricep extension
20 x 15, 16 x 20, 7-3 x 25-20
SS
Cable Bicep Curl
20 x 10, 16 x 17, 5-7 x 17-13
Bonus w/ Hubby
Cable rear delt pulls
Preacher curls
45 minutes Cardio
Spin Bike - 20 Minutes HITT, 1 sprint 2 Rec
LISS remaining time
Decent session, felt like it was too easy, but left with a crazy pump.
Still need to up the weights on OHP.
The rest held steady. I watched a RP/Mike Isretel video on progressive overload while on a cut. He basically said to be patient and not expect weight increases each week, or they will be tiny. Helped give me context, just need to make sure I am hitting the intensity still.
Feeling less worn down by the end of the week. I think the creatine is helping with my energy levels, I’ve been taking 10g for a couple weeks. Also had a refeed meal of quality pasta from the same place I went for my birthday. Anabolic pasta for sure.
Otherwise, I’m generally not feeling amazing. Nauseous and hungry, especially after lunch. I’m also having shark week’s more often. Multiple per month. I’ve been ignoring that last for.. probably close to a year. It’s getting quite inconvenient. Have a doc appt next week to ask about it. I had my hormones checked a few months ago and everything looked okay, but I’m wondering if the frequency is my body trying to tell me something. I was clockwork regular for over a decade.
7 Likes
Friday 8/22
LISS Cardio
Spin Bike, 45 minutes
Ave HR, 128 BPM
Another week, all boxes checked! This felt way harder than HR would indicate. Glad tomorrow is a recovery day.
Going to two dog adoption events this weekend. Hubby and I have been wanting a dog off and on for years. We are at a point in life and schedule, it’s the best time we have ever had to get one. I am still quite nervous about what a pup means for freedom and the spontaneity I am so used to. However, I feel like a dog will add a lot of joy, love and reminder to be present and embrace moments. There can never be too much of that in life.
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This! x2
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I can not be trusted around those “uncrustables” sandwhiches. I can easily house 4 of them as a snack, and eat near a days worth of calories in the process lol
Also:
The boy approves
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Be very honest of how much time and energy you have for a dog. I lived and work with high drive/energy dogs (working type). They are spectacular and fun when youbhave the time and structure for them but also very restrictive on going away on a whim.
All my dogs needed a few hours of work, play, walk in the day or the house would have been chewed up.
Feel free to ask questions.
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My biggest question, at 30,000ft.
This is was a weekday would look like with a dog:
2-3 times per week, run with the dog.
15-20 morning walk before work (daily)
Dog alone 4-5 hours until my lunch break, then 30 minute walk.
Alone for another 4-5 hours.
After work, let dog out for 15 minutes.
Dog alone for another 1.5-2 hours for the gym.
Play and train for 20 minutes after gym.
Weekends would be filled with adventures, paddleboarding, biking, hiking, longer runs, parks, walks, longer training sessions, etc.
Is that remotely realistic for a working breed? We are looking at Belgian Malinois. The lowest energy one we can find.
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If it was me. I would go with a young adult or adult dog of a medium.
With a young adult you will know his temperament very quickly. They still need a few weeks to come out fully. Avoid those high drive dogs. They need a lot more mentaly to be happy.
From what you say, you are looking for a friend not a crack head sport budy.
1 Like