Friday, October 29, 2010

As Promised

Here's my training log. I had a fabulous training session.

Circuit - 5 Rounds - 31 min. 20 secs
1. DB Rows - 40 lbs.
40 Reps Left
40 Reps Right
3200 lbs.

2. Bunny Hops - 20 yards
100 yards

3. Hindu Pushups
52 reps

4. One-Hand Swings - 28 kg (62 lbs.)
100 Reps Left
100 Reps Right
12,400 lbs.

5. Tricep Dips
75 reps

6. Bear Crawl - 20 yards
100 yards

I felt like myself today. I haven't felt this good for a long time. I knew that I wouldn't be rushed today, so I could clear my mind and just train. I felt so free.

After training I got to relax at my favorite restaurant and eat a fantastic meal - pecan crusted chicken, a polenta cake, and spinach rockafeller with a mustard chardonnay sauce. I topped that off with pumpkin spice ice cream. Everything was made fresh at the restaurant - Blue Mountain in Orange City, IA. Now I'm ready for 8 hours of sleep!!

I'm a Survivor!!!

I've survived my crazy busy week. It's Friday and I have nothing I have to do tonight. No meetings. No classes. No play practice. Ahhhhhhhhhhhhhhh

When I finish teaching my last class this afternoon I get to go train for as long as my body wants to. Then I can enjoy my evening.

Next week will be super busy too since I have to practice or perform my play every night next week. I definitely need the recharge this weekend. Maybe I should say "precharge."

I'll post my training log later. Happy Friday!

PS - Happy Birthday to my great friend Angie. She is a super cute veterinarian, mother of two, and wife to one of the most ornery people I know. Hope that husband spoils you today!!!

Thursday, October 28, 2010

One-Hand Wonder

One-handed drills tested well on Wednesday - push press and cleans.

6 Rounds - 21 min. 10 seconds

1. Push Press - 16 kg (35 lbs.)
Left - 37 reps
Right - 37 reps
2590 lbs.

2. Clean - 24 kg (53 lbs.)
Left - 56 reps
Right 56 reps
5936 lbs.

That circuit went great, and I was ready for more training, but time would not allow it. I had miles to go before I could sleep. So I took the good and left in a great state. The rest of my busy evening went well because of it.

Monday, October 25, 2010

Mission Accomplished

Today I ate earlier and ate less than on Friday. I made it through 5 rounds of my 5 drill circuit. Mission accomplished.

See Saw Military Press - 26 kg
Egg Rolls - 5 L, 5 R
Walking Swings - 20 kg - 20 yards
Frog Jumps - 20 yards
Crab walk - 20 yards

17 minutes, 20 seconds

Gotta keep moving. Haircuts and play practice yet tonight. Tomorrow night - meeting. Wednesday night - massage and play practice. Thursday night - parent-teacher conferences in two towns and play practice.

Next week I have practice, dress rehearsal, and four performances (Wednesday - Saturday). It's so fun being in theater, but so time-consuming. The play's the thing!!

Saturday, October 23, 2010

Mission Aborted

Friday's training session started off like normal. I tested several drills. Bodyweight drills were definitely the drills du jour. Swings also tested well. So, I put together a circuit.

  • Inchworms - 20 yards
  • Walking Swings - 20 kg - 40 yards
  • Frog Jumps - 20 yards
  • Egg Rolls - 5 L, 5 R
  • Bunny Hops - 20 yards

After three rounds (13:45) I had to stop. I was tasting my lunch. Apparently I ate too much too close to my workout. I got the chills and the cold sweats. Abort. No sense puking over a workout.

Wednesday, October 20, 2010

11 Ton Day

Two drills. 19 minutes of work time. 11 tons moved. Yeah baby!

Push Press - 16 kg - 7 min.
50 reps (25 each arm) = 1750 lbs.

Two-Hand Swing - 36 kg - 12 min.
260 reps = 20,540 lbs.

I think I could have done more swings, but my grip wouldn't hold for more than 20 reps. Grrrrrr! Next time!

Monday, October 18, 2010

Monday's Training

After testing about a dozen drills, I finally found two that tested well - Sumo DL (not a surprise) and Bent Press (a long, lost friend). I set the timer for 20 minutes and alternated between the two.

Sumo DL - two 24 kg (106 lbs.) - 87 reps
Bent Press - 20 kg (44 lbs.) - 22 reps

I bet it's been five months since I did bent presses. I love those, and they'll help me with my pullup progress. I should have been testing them more often.

After the heavy lifting, I decided to go for a barefoot run. I ran for twenty minutes. It felt great to loosen everything up and just lose myself in my thoughts. Great stress reliever.

Friday, October 15, 2010

Come Again?

Sumo DL did not test well today, but regular DL did. That rarely happens. Instead of a barbell, I used two 24 kg kettlebells (106 lbs.) and set the timer for 10 minutes. I got 74 reps in 10 minutes. Density PR.

Then I did several headstands and bridges. Love those!

I finished off the day with 5 minutes of reverse rows. 32 reps.

Nothing else tested well, so that was all I did today.

Wednesday, October 13, 2010

Will It Ever Stop?

Only if I let it.

The PRs just keep coming. The same drills I did on Friday tested well today. That doesn't happen very often, so I put them in the same circuit I did Friday. The results blew me away.

5 Rounds - 24 min. 45 secs

Dbl KB Press - 12 kgs
36 reps = 1872 lbs.
Intensity and Density PR - I did 23 reps on Friday.

BB Sumo DL - 135 lbs.
47 reps = 6345 lbs.
Intensity and Density PR - I did 40 reps on Friday.

Swings - 36 kg
175 reps = 13,825
This is the same number as Friday.

58 reps = 5800 lbs.
Density PR - I did 56 reps on Friday.

Overall, today I moved 27,842 lbs. in 24:45. On Friday I moved 26,021 lbs. in 28:00.
Intensity and Density PR

It was a good day at the gym.

Friday, October 8, 2010

Friday's Training

I had a partner in crime today - one of my biofeedback clients. I usually train alone, so having somone with me was good for me. It was a lot of fun, that's for sure. (We're both women, so we like to talk. Shocking isn't it?!)

We both tested well on four similar drills, so we decided to do a circuit.

5 Rounds - 28 minutes
1. Dbl KB Press - 26 kgs
23 reps = 1196 lbs.
2. BB Sumo DL - 135 lbs.
40 reps = 5400 lbs.
3. Swings - 36 kg
175 reps = 13,825 lbs.
4. Pushups
56 reps = 5600 lbs.

That's 26,021 total lbs. moved in 28 minutes.

I set an Intensity PR with my BB Sumo DL. I did sets of 8. That blows my mind because one short week ago, I couldn't do more than 3 reps/set without feeling tension in my low back.

Biofeedback Baby!

Tuesday, October 5, 2010

Triple Your Fun

with 3 intensity PRs in one training session.

BB Sumo DL - 155 lbs. - 15 reps
Intensity PR

Rack Pulls - 225 lbs. - 30 reps
Intensity PR

Double KB Swings - 88 lbs. - 180 reps - 10 min.
Intensity PR

Fun and easy. Again.

Monday, October 4, 2010

Training - October 4

Quick post tonight.

1 Arm KB Rows - 16 kg - 10 min.
56 Left, 56 Right
-I think this is a density PR, but I can't find the last time I did rows alone for 10 min. I've been doing mainly circuits the past few months.

Swinging 8s - 20 kg - 10 min.
106 reps
-This was my first time using the 20 kg. It was fun!
Intensity PR

Barefoot Run - 22 min.
-Last Monday I went 18 minutes at a slower pace.
Density PR