Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 2 x 125, 1 x 2 x 130, 1 x 3 x 130, bad form breakdown on the third rep. 1 x 2 x 130, 2 x 1 x 130. 1 x 1 x 120, 1 x 5 x 115.
One set of overhead presses while waiting for a bench to free up, 1 x 8 x 45. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 85, 1 x 4 x 90, 1 x 3 x 90, 1 x 2 x 90- got stuck under the bar on the third rep, had to call out for help. Push-ups 3 x 8, then 1 x 10.
I feel punished after this one.
Thursday, March 29, 2012
Wednesday, March 28, 2012
Butt-lifting accomplished
With regular clothes on I feel pretty fat, but in the skimpy around the house shorts I'm fine with the way things are going. The top is long, so I'm lifting it up a bit. Tyra from America's Top Model would be upset that I have no neck in this pic. I better start paying attention to bench presses to lift the boobs!
Lifting tomorrow, 130 lb squats.
Lifting tomorrow, 130 lb squats.
Tuesday, March 27, 2012
Now I'm having fun.
So there I was at the gym, the only woman among the barbells. Men of various ages were bench pressing, curling and doing calf raises, nothing unusual. A cross-fit looking guy on the incline bench behind me complimented my squat and said he wanted to tell me some things, for my health. Wide eyed, I nodded to encourage the passing of his wisdom.
He proceeded to explain to me that I was leaning over too far, and needed to be a lot more vertical on the way up. In fact, it would help if I found a spot on the ceiling to look at instead of looking ahead. If I continued to squat the way I was, it would ruin my back and knees. Gratefully, I gestured to my loaded bar and asked if he would demonstrate the correct way to squat.
"I don't squat" he said, "I have a bad back!" Moment of silence. Everyone else was doing that thing where you are watching and trying not to act like you are.
"I was born with back issues." My helper explained then noticed the attention we were getting.
"Okay" he said and got under the bar which, incidentally was loaded with about 20lbs less than he was just incline benching directly behind me.
He did four shaky high-bar squats, going 1/4 of the way down. I thanked him (genuinely, I was having a great time) and he retreated to the cable machines on the other side of the gym.
Oh yeah, I also worked out. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, (8 push-ups, those are strangely empowering) 1 x 5 x 115, 3 x 3 x 125, (8 push-ups) 3 x 5 x 115.
Overhead press 1 x 8 x 45, 1 x 5 x 55, 2 x 4 x 65, 1 x 3 x 65. Easy deadlifts 3 x 3 x 135, bbc 1 x 8 x 45.
He proceeded to explain to me that I was leaning over too far, and needed to be a lot more vertical on the way up. In fact, it would help if I found a spot on the ceiling to look at instead of looking ahead. If I continued to squat the way I was, it would ruin my back and knees. Gratefully, I gestured to my loaded bar and asked if he would demonstrate the correct way to squat.
"I don't squat" he said, "I have a bad back!" Moment of silence. Everyone else was doing that thing where you are watching and trying not to act like you are.
"I was born with back issues." My helper explained then noticed the attention we were getting.
"Okay" he said and got under the bar which, incidentally was loaded with about 20lbs less than he was just incline benching directly behind me.
He did four shaky high-bar squats, going 1/4 of the way down. I thanked him (genuinely, I was having a great time) and he retreated to the cable machines on the other side of the gym.
Oh yeah, I also worked out. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, (8 push-ups, those are strangely empowering) 1 x 5 x 115, 3 x 3 x 125, (8 push-ups) 3 x 5 x 115.
Overhead press 1 x 8 x 45, 1 x 5 x 55, 2 x 4 x 65, 1 x 3 x 65. Easy deadlifts 3 x 3 x 135, bbc 1 x 8 x 45.
Saturday, March 24, 2012
In a very low place
Even after extra recovery time from Weds night to Saturday morning, this session sucked. I stalled during a reset. This is crap. Squats were supposed to be work sets of 3 x 5 x 125. Instead I did 2 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, (set of 8 push-ups, trying to get my back muscles to work, hard to explain but sometimes they don't want to) 1 x 5 x 115, 1 x 2 x 120, 1 x 3 x 125, 1 x 1 x 125, 1 x 2 x 125, (8 push-ups) 1 x 2/3 x 125, failed to the rails on the third one, 1 x 1 x 125.
Took weight off, continued squatting 1 x 3 x 120, completely demoralized by this point, 1 x 3 x 115, (push-ups 8)1 x 5 x 95, ended my agony there. I'm pretty sure I had a hot flash at the start of the work-sets, went to the locker room for a mini time out and sweat was pouring out. Where am I going to find info on hot flashes and lifting weights? Then I read about all these women squatting 200 lbs no problem. I seriously wonder what the issue is here.
Overhead press 1 x 8 x 45, 1 x 5 x 50, 1 x 5 x 55, 1 x 4 x 60, 2 x 5 x 60. Deadlift 1 x 3 x 135, 2 x 3 x 145. On the last set of these I made a point to channel rage from this shitty workout and they came up nicely, so there is that. BBC 2 x 8 x 45, push-ups 10.
Took weight off, continued squatting 1 x 3 x 120, completely demoralized by this point, 1 x 3 x 115, (push-ups 8)1 x 5 x 95, ended my agony there. I'm pretty sure I had a hot flash at the start of the work-sets, went to the locker room for a mini time out and sweat was pouring out. Where am I going to find info on hot flashes and lifting weights? Then I read about all these women squatting 200 lbs no problem. I seriously wonder what the issue is here.
Overhead press 1 x 8 x 45, 1 x 5 x 50, 1 x 5 x 55, 1 x 4 x 60, 2 x 5 x 60. Deadlift 1 x 3 x 135, 2 x 3 x 145. On the last set of these I made a point to channel rage from this shitty workout and they came up nicely, so there is that. BBC 2 x 8 x 45, push-ups 10.
Wednesday, March 21, 2012
Back to the grind
Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 2 x 3 x 115, 3 x 5 x 120, 3 x 5 x 105.
Heavy squat sets interspersed with sets of 8 push-ups to wake up my core muscles, they were difficult to activate today for some reason. Bench press 2 x 12 x bar, 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80.
Deadlifts 1 x 3 x 135, 2 x 3 x 145. That was it, no overhead presses today. Tomorrow either running intervals or early Spin.
Edited Thursday morning: took the Spin class. Tomorrow, squat work sets 3 x 5 x 125, overhead press 3 x 3 x 65, bench 3 x 5 x 85, power cleans 5 x 3 x 65.
Heavy squat sets interspersed with sets of 8 push-ups to wake up my core muscles, they were difficult to activate today for some reason. Bench press 2 x 12 x bar, 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80.
Deadlifts 1 x 3 x 135, 2 x 3 x 145. That was it, no overhead presses today. Tomorrow either running intervals or early Spin.
Edited Thursday morning: took the Spin class. Tomorrow, squat work sets 3 x 5 x 125, overhead press 3 x 3 x 65, bench 3 x 5 x 85, power cleans 5 x 3 x 65.
Tuesday, March 20, 2012
Active recovery
As usual I didn't sleep well following lifting last night, so went to 6am Spin which was fine. The best part was this song on the way home
Doesn't it make you want to break up with someone and go drink a bunch of whiskey?
Doesn't it make you want to break up with someone and go drink a bunch of whiskey?
Monday, March 19, 2012
Where did my brain go?
I lifted for the first time since the week off before the race, and threw away my training log. Hopefully I can remember this correctly. Lifting was tough today, apparently taking just over a week off to run and then indulging over St. Patrick's Day is bad for my strength.
Earlier today I was reading a strength forum, and found the best piece of squatting advice ever. She wrote, "Most people think squatting is about bending your legs, when it is actually opening up the crotch and sinking down between the femurs." Lightbulb moment! I understand that at soon as you use the term 'open up the crotch' all kinds of eyebrows go up, but that describes the type of squats (low-bar, deep) I am going for perfectly. I did two sets of air squats at home after that and the difference was great- no issues with my knees sliding forward.
At the gym I started with squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105- holy crap these were hard, 3 x 5 x 115, 3 x 5 x 95. So I have a way to go, aiming for 200 lb squats by the middle of June.
Overhead press, also light (light weight, not light feeling) 1 x 8 x 45, 3 x 8 x 55. Bench press 1 x 8 x 45, 1 x 8 x 55, 1 x 8 x 65, 1 x 8 x 75, 2 x 5 x 75, 1 x 8 x 65. Deadlifts, 1 x 5 x 135, 1 x 3 x 135. Bicep barbell curls 1 x 8 x 45, 1 set of 8 push-ups. And home.
Did I mention that I came in fourth in my age group in the race? My first race ever? Oh yeah. I may do the Tough Mudder in December, we will see. The idea is planted.
Earlier today I was reading a strength forum, and found the best piece of squatting advice ever. She wrote, "Most people think squatting is about bending your legs, when it is actually opening up the crotch and sinking down between the femurs." Lightbulb moment! I understand that at soon as you use the term 'open up the crotch' all kinds of eyebrows go up, but that describes the type of squats (low-bar, deep) I am going for perfectly. I did two sets of air squats at home after that and the difference was great- no issues with my knees sliding forward.
At the gym I started with squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105- holy crap these were hard, 3 x 5 x 115, 3 x 5 x 95. So I have a way to go, aiming for 200 lb squats by the middle of June.
Overhead press, also light (light weight, not light feeling) 1 x 8 x 45, 3 x 8 x 55. Bench press 1 x 8 x 45, 1 x 8 x 55, 1 x 8 x 65, 1 x 8 x 75, 2 x 5 x 75, 1 x 8 x 65. Deadlifts, 1 x 5 x 135, 1 x 3 x 135. Bicep barbell curls 1 x 8 x 45, 1 set of 8 push-ups. And home.
Did I mention that I came in fourth in my age group in the race? My first race ever? Oh yeah. I may do the Tough Mudder in December, we will see. The idea is planted.
Thursday, March 15, 2012
Two more days!
Last night I went for an easy run outside, this morning I took the 6am Spin class and consulted a bit with the instructor who does those Iron Man races. She said, don't do anything else before the run Saturday. Grrr, I really need to lift weights! But, I will defer to those with more experience than none, which is how much I have. So, I am stretching when I think of it, working, cleaning a little and looking forward to Saturday.
Tuesday, March 13, 2012
Interval run
Check it off the list, warmed up then intervals at 6.0. It is amazing how terrible I look after an hour or so of running, all purple in the face. I better remind my sister only to take pictures before the run! Wondering if I should sneak in a lifting session somewhere today or tomorrow.
It's 4:38 now and I am totally jonesing for a lift session. It can't hurt to go in and do some light lifting tonight can it?
It's 4:38 now and I am totally jonesing for a lift session. It can't hurt to go in and do some light lifting tonight can it?
Monday, March 12, 2012
Last week before my first run
This week, I'm running before breakfast today through Thursday, taking Friday completely off, and running the trail run Saturday morning, St. Patrick's Day. Hopefully I am also winning the HGTV Dream Home in Utah!
So today was an lsd day, three miles at 5.1 average, only the last one was a grind and I suspect having a neuortic-acting guy hop on the treadmill next to mine accounted for some of that. Tomorrow I will see if the cardio-deck upstairs is open, the only thing about it is that the treadmills are older and at this point I really need to keep track of distance, speed and what-not. Tuesday's run will consist of a warm-up and quicker intervals, Weds long slow distance and Thursday three miles total. I'm excited about this!
So today was an lsd day, three miles at 5.1 average, only the last one was a grind and I suspect having a neuortic-acting guy hop on the treadmill next to mine accounted for some of that. Tomorrow I will see if the cardio-deck upstairs is open, the only thing about it is that the treadmills are older and at this point I really need to keep track of distance, speed and what-not. Tuesday's run will consist of a warm-up and quicker intervals, Weds long slow distance and Thursday three miles total. I'm excited about this!
Saturday, March 10, 2012
Bad girl!
I should have run yesterday and today but i lifted weights instead. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 2 x 5 x 130, 1 x 3 x 130, 1 x 1 x 130. Long break screwed me up. 1 x 5 x 115.
Overhead press, 1 x 8 x 45, 1 x 5 x 55, 2 x 3 x 65, 1 x 4 x 65, 1 x 2 x 65.
Deads 3 x 3 x 135, push-ups 3 x 8, barbell curls 1 x 8 x 45, 1 x 5 x 50. Cut it short today.
Overhead press, 1 x 8 x 45, 1 x 5 x 55, 2 x 3 x 65, 1 x 4 x 65, 1 x 2 x 65.
Deads 3 x 3 x 135, push-ups 3 x 8, barbell curls 1 x 8 x 45, 1 x 5 x 50. Cut it short today.
Thursday, March 8, 2012
Yesterday and today
Yesterday I went for a long trail walk with a friend, it was fun and I was happy to sit down afterward. Today I am going for 3 x 5 x 130 squats, 3 x 5 x 65 presses (again!) 3 x 5 x 90 bench press, 2 x 3 x 145 deadlifts, 2 x 8 x 50 bicep curls and two sets of back extensions. Big day, I need to get my brain in this.
Ok, I am beat but have good news- I made the squats! Squats were 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 4 (or maybe 5, I lost count)x 125, 3 x 5 x 130! My form needs work, knees were coming in a bit so I will repeat this weight but am so happy I did it.1 x 3 x 120, 3 x 5 x 120- found my inner crossfitter and refused to give up on these.
Overhead press was 1 x 5 x 45, 1 x 5 x 55, 1 x 4 x 65, 1 x 5 x 65, 1 x 4 x 65, 1 x 3 x 65. Oh well, I got the reps at least. Bench press was 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 75, 1 x 4 x 85, 1 x 1 x 90, 1 x 2 x 90, on the third attempted set I couldn't unrack the bar, took 5 lbs off, 1 x 5 x 85. Deadlifts were the last thing I wanted to do after that but did them anyway. IS IT IN YOU?? Links and video in that thread are not safe for work.
Deads 3 x 3 x 135, barbell bicep curl 1 x 8 x 45, 2 x 8 x 50, push-ups 3 x 8. And home. Running tomorrow, outside w my sister.
Ok, I am beat but have good news- I made the squats! Squats were 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 4 (or maybe 5, I lost count)x 125, 3 x 5 x 130! My form needs work, knees were coming in a bit so I will repeat this weight but am so happy I did it.1 x 3 x 120, 3 x 5 x 120- found my inner crossfitter and refused to give up on these.
Overhead press was 1 x 5 x 45, 1 x 5 x 55, 1 x 4 x 65, 1 x 5 x 65, 1 x 4 x 65, 1 x 3 x 65. Oh well, I got the reps at least. Bench press was 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 75, 1 x 4 x 85, 1 x 1 x 90, 1 x 2 x 90, on the third attempted set I couldn't unrack the bar, took 5 lbs off, 1 x 5 x 85. Deadlifts were the last thing I wanted to do after that but did them anyway. IS IT IN YOU?? Links and video in that thread are not safe for work.
Deads 3 x 3 x 135, barbell bicep curl 1 x 8 x 45, 2 x 8 x 50, push-ups 3 x 8. And home. Running tomorrow, outside w my sister.
Tuesday, March 6, 2012
Running with Heidi
I knew it would be tough. Somehow my sister got the blond hair, long legs and natural running abiltiy. I'm still better at lifting weights! So, we went for an interval run, her pace the majority of the way- had to be 7 miles per hour. I did my best and she did get worn out towards the end which is when I demonstrated my mellow long distance pace. It felt so much better- to me, she was surprised anyone could go that slow, it didn't allow her to stretch out her legs. Surprisingly, I don't want to kill her. Hey, I need the variety in training at this point. Plus, I can always get back at her in the weight room. Tomorrow, more running but no specific plan yet. I have dinner plans with a friend so it depends on when he wants to meet if mt run will be before or after.
Monday, March 5, 2012
Monday lifts
Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 125, 3 x 5 x 115, so far so good on the reset. Overhead press 1 x 8 x 45, 1 x 5 x 55, 1 x 5 x 65, 2 x 4 x 65, 1 x 3 x 65. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 75, 1 x 4 x 85, 3 x 5 x 85. Must always remember how important a tight back is for benching.
Deadlifts 1 x 3 x 135, 2 x 3 x 145, 1 x 3 x 135, didn't really get in a groove on these. Barbell bicep curls 3 x 8 x 45. Running Tuesday and Wedsnesday, then Thursday going for squats 3 x 5 x 130, overhead press 3 x 5 x 65, bench fuck it I'm going for 90 lbs. Deadlifts stay at 2 x 3 x 145, add weight if it feels good. Bicep curl add to 50lbs, and 2 sets of back extensions.
Deadlifts 1 x 3 x 135, 2 x 3 x 145, 1 x 3 x 135, didn't really get in a groove on these. Barbell bicep curls 3 x 8 x 45. Running Tuesday and Wedsnesday, then Thursday going for squats 3 x 5 x 130, overhead press 3 x 5 x 65, bench fuck it I'm going for 90 lbs. Deadlifts stay at 2 x 3 x 145, add weight if it feels good. Bicep curl add to 50lbs, and 2 sets of back extensions.
Sunday, March 4, 2012
two runs to one lift
When I wrote Friday's post I forgot that from now until the run my training sessions will be two runnning days, then a lifting day. So everything I put for Sunday will actually be tomorrow. If I have to hang and just maintain my lifts for these two weeks that is okay. The focus is on running, even though I like lifting more.
Today was great, cool and windy so I went to the local park to practice running on a trail. A bummer indeed it was to discover that the trails were closed due to 'high wind'. This entire state is against my type of weather. I ran the half-mile of trail that was opne and drove to my usual sidewalk path and ran three miles there.
When I go there my chronic fatigue was in full forse, I could have totally gone to sleep in the truck or turned around and driven home and crawled into bed. But I talked myself into getting out, telling myself that even if it turned into a three-mile walk I was going to do something. Once I got going it was okay, and as usual, I'm glad I did it.
Today was great, cool and windy so I went to the local park to practice running on a trail. A bummer indeed it was to discover that the trails were closed due to 'high wind'. This entire state is against my type of weather. I ran the half-mile of trail that was opne and drove to my usual sidewalk path and ran three miles there.
When I go there my chronic fatigue was in full forse, I could have totally gone to sleep in the truck or turned around and driven home and crawled into bed. But I talked myself into getting out, telling myself that even if it turned into a three-mile walk I was going to do something. Once I got going it was okay, and as usual, I'm glad I did it.
Friday, March 2, 2012
Reset!
Okay, Thursday didn't happen but today did. Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 5 x 115, 3 x 5 x 120, 3 x 5 x 115.
Overhead press reset 1 x 8 x 45, 1 x 5 x 55, 3 x 5 x 60.
Deadlift 4 x 3 x 135, Barbell bicep curl, or as I prefer to call them BBC 2 x 8 x 45.
Back extensions 1 x 15- those are hard when one hasn't done them in a while. So for Sunday, squats 3 x 5 x 125, overhead press 3 x 5 x 65, beanch press, I have no idea yet, deads 1 x 3 x 135, 2 x 3 x 140, I know the plan was to maintain on these until the race but they are just too easy now.
Saturday, run intervals four miles.
Overhead press reset 1 x 8 x 45, 1 x 5 x 55, 3 x 5 x 60.
Deadlift 4 x 3 x 135, Barbell bicep curl, or as I prefer to call them BBC 2 x 8 x 45.
Back extensions 1 x 15- those are hard when one hasn't done them in a while. So for Sunday, squats 3 x 5 x 125, overhead press 3 x 5 x 65, beanch press, I have no idea yet, deads 1 x 3 x 135, 2 x 3 x 140, I know the plan was to maintain on these until the race but they are just too easy now.
Saturday, run intervals four miles.
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