Today's workout
Instead of ending with 30 sec sprints I did 10 minutes of run/jog/rest 30-45 seconds at 6, 8 or 8.5mph and a 2 minute cool down walk.
Thursday, August 28, 2008
Wednesday, August 27, 2008
Swim with the Fishes
I had my best swim yet. I managed to swim for at least 600yds (I lost count, it may have been more) without dying. I did have to get out to go catch the bus though. So today I managed about 1,000 yds total. Better every time. Now I wonder how fast I can do it without dying. Therein lies the trick. All those real swimmers who think 1000yds is a warm up, get a raspberry today.
Tuesday, August 26, 2008
Jealousy, Envy, What's the right word?
A very sweet woman whom J and I have "talked" with on various message boards over the last few years sent me a link to yet another of her fantastic adventure pictures. Hope she won't mind me publishing them outside my comments section. These pics along with a trip itinerary came with a challenge to "hate me just a little". Yes I think I will, thank you very much. Well maybe not hate, maybe more a tall glass of envy spiked with a twinge of jealousy and a twist of admiration. Since it took me until my mid 30's to actually see real mountains, I have a deep appreciation for the soaring feeling they provide- aren't they lovely? Thanks Mary, for letting me soar vicariously.
Monday, August 25, 2008
What? No camera?
Once again, we know how to pack in a weekend. Saturday dawned not so bright but still early. We were on the road to Mt. Ida by 7:30. At about 7:40- we had to pull to the side of the road because we were caught in a downpour so heavy J couldn't see to drive. The shoulder was littered with cars. We sat for about 10 minutes before it let up enough to move ahead, and within a couple of minutes we hit dry road. Dry. Huh? That was really weird. Got in, got set up, still had time to hang out before the start.
OFF WE GO! Sort of. There were 2 races going on, one with orienteering and one without that had separate checkpoints. The first CP was at the head of a road and when everyone started throwing bikes down, it was a bit confusing and I got left because Joe knew it wasn't our CP but I didn't. Okay, back on track but then we really did miss the turn for the first CP. Dang it, this is not the way to start. Anywho, we caught up and were on our way but got stuck behind a snail trail of bikers...I never thought I'd say this but I will not be discounting my biking ability for this race. It was torture going that slow. Luckily right after the CP just prior to a transition, J yells, "I know a shortcut" and we were able to get in ahead of a couple of teams and were off for the on-foot navigating. Doing good-J's navigating is spot on and we find the next several CPs in short order. But then...we missed one by being on top of the wrong ridge after a nasty bush whack. DANG! It's the next ridge over and in clear view. We should have known immediately because all the others were super visible, nothing hidden if you were in the right place. So we wasted a good bit of time wandering. I was ready to run after that, which irritated J but he was a trooper. My short stride is tough for him to pace with. I like to jog-keeps me moving much faster than walking but doesn't wear me out but poor J- he can walk almost that fast so he cramps up trying to stay with my little legs. At the next CP we met up with a guy from a 2man team that had lost his partner. Had to hate that for him. Just a little farther and we were back on the bikes and we were cranking. Right up to when J slipped on a wet bridge and bent his rear derailler. Hills were a bit iffy for both of us after that. Oh well. We knew that the kayaking portion had to be cancelled because of the weather so we were on our way to the finish.
We finished in 3 hours 32 minutes. Some 12 minutes behind an all female team, Veronica and Traci, who were a lot of fun to sit and chat with while we waited for awards. J even remembered to stick a couple of beers, well Ultra anyway, not REAL beer, in our ice chest. MMMM cold beer and cold pizza, right on! Technically we were 2nd overall but because Co-Ed, Men's and Women's are categories, we got 1st in our category. And we had no camera. Argh.
Hats off to Ozark Extreme Sprint Series and all their volunteers. That was so much fun, we might just do more than one next year.
Saturday night we hit the new Panda Garden Chinese Buffet. We have now vowed to each other that there will be no more trips to this restaurant for at least a month. I can usually fill up a good bit on nice healthy sushi (they have a great sushi bar with rolls made to order if you want) but then I can't resist at least a little badness. It's never a good sign if you leave holding your belly.
Sunday- took the dogs down to Boyle Park for some in the woods time of their own. Bitsy might make a good trail dog if she was less needy but Jake, oh poor fat Jake. At the end of the walk we came upon a rather large downed tree across the trail. Jake was like a reluctant jumping horse. Just reared up and sat down then refused to budge. Actually he did try to go around it first. J tried backing him up for a running start but nope, not gonna doit. J had to hoist his lard butt over the log. Bitsy went to play in the water and search out shrooms with me while Jake caught his breath. Then J and I went for a night ride on the River Trail. Supposed to be recovery but it was split about 50/50 of slow spins and an 18 mph ride. Noice.
Monday- hit the pool. Easily a solid 1/2 hour for me with very little resting. I didn't count laps. But continues to improve.
Friday, August 22, 2008
End of the Week
Wednesday- went for a treadmill walk/jog. Did a little sprinting, a little jogging, a lot of walking and mixed in a few inclines for 3 miles/37min.
Thursday- OFF
Friday- went to the pool. J stayed home in bed. This might be a good thing-we distract each other. I managed to do some slow 100 yard swims. This is a big improvement for me. I know it's chump change for any decent swimmer but ... Coming from being afraid of the water and "knowing" I was going to drown just a few weeks ago to swimming laps? Did a 300 yd with the pull bouy that felt pretty good. Total distance today: 800 yds. I didn't want to totally wear out since we've got a big day tomorrow so I sat in the hot tub for a few minutes and went on to work.
This weekend- Return to Adventure Racing. It's been a long time. Too long.
Thursday- OFF
Friday- went to the pool. J stayed home in bed. This might be a good thing-we distract each other. I managed to do some slow 100 yard swims. This is a big improvement for me. I know it's chump change for any decent swimmer but ... Coming from being afraid of the water and "knowing" I was going to drown just a few weeks ago to swimming laps? Did a 300 yd with the pull bouy that felt pretty good. Total distance today: 800 yds. I didn't want to totally wear out since we've got a big day tomorrow so I sat in the hot tub for a few minutes and went on to work.
This weekend- Return to Adventure Racing. It's been a long time. Too long.
Wednesday, August 20, 2008
Random Blog Findings
I don't read a lot of blogs. Mine is as much for my own rememberences/accountability as it is for anyone else to read. Today I saw a news blurb about Davie Byrne of Talking Heads fame designing bike racks in NYC. I didn't even know he was into cycling, but apparently he is. So I searched for images and ended up at his official blog site. Interesting fellow. I never found the bike rack image I was searching for but I did peruse a few of his Travel musings and found myself very entertained by his observations. Especially the comments about the DC Mormon Temple and Dolly Parton. Yes those 2 divergent Iconic images are mentioned in the same post. hmmm
Tuesday, August 19, 2008
Oh no another Jillian Workout
Warm up on the elliptical for 6.5 minutes, forward & backward
1.
Body Ball Pushups x 10
Pushups x 9
Cable leg extensions 2 x 10 each leg x 10lb
Step up Plyometrics for 1 min
2.
Dumbbell press on body ball x 10 each arm x 15lb
Half Crow pushup- knee to elbow on down motion - x 10
Harpies- I don't think the form was right- straight leg squat thrust- x 20
Warrior Pose with tricep press and hold 30 seconds each leg
3.
Dips to failure which was 2.5 for me. Ugh
Hanging abs 15 each side
Static lunge with lateral raise x 10 each leg x 8lb
Side step plyometrics 1 min
4.
Pike push ups
Squat with military press x 10 x 12lb
Dropsies -one leg squat on bench- got looked at funny for this one- x 8 ea leg
Jump Rope 1 min
5.
Bench dips with feet on body ball. uh should have been 20 but had to do 15 and 5
Bicycle crunch x 30 ouch
Plank twists x 20 each side more ouch
Boat pose for 30 seconds
who knew ab work could make you sweat that much?
Warm down- 1/2 mile jog outside
1.
Body Ball Pushups x 10
Pushups x 9
Cable leg extensions 2 x 10 each leg x 10lb
Step up Plyometrics for 1 min
2.
Dumbbell press on body ball x 10 each arm x 15lb
Half Crow pushup- knee to elbow on down motion - x 10
Harpies- I don't think the form was right- straight leg squat thrust- x 20
Warrior Pose with tricep press and hold 30 seconds each leg
3.
Dips to failure which was 2.5 for me. Ugh
Hanging abs 15 each side
Static lunge with lateral raise x 10 each leg x 8lb
Side step plyometrics 1 min
4.
Pike push ups
Squat with military press x 10 x 12lb
Dropsies -one leg squat on bench- got looked at funny for this one- x 8 ea leg
Jump Rope 1 min
5.
Bench dips with feet on body ball. uh should have been 20 but had to do 15 and 5
Bicycle crunch x 30 ouch
Plank twists x 20 each side more ouch
Boat pose for 30 seconds
who knew ab work could make you sweat that much?
Warm down- 1/2 mile jog outside
Monday, August 18, 2008
Another Weekend-Another Round of Insanity
Saturday- Split workout. Pool for about 40 minutes, getting better every time I get in the water. Better as in more comfortable if not in actual distance though I think that's gaining ground too.
Afternoon brought about 8 miles or so (lost count) of rollerblading which took just under an hour so...
Sunday- Mountain bike day. And I felt great. Even though I felt like my legs would give before we ever started due to no recent rest days and a tough one on the lower body with all the blading Saturday night. I passed some dudes, led them up for a little while then panic set in and I decided to pull off. Dumb chicken poop girl. Later in the ride I took out and led a different dude for a while then finally let him by and had him be my rabbit and was still almost keeping up even though I was exhausted. I really don't know if it's the clipping in, the new bike or a combo deal since I did it all at once but dang it- I can climb now!!! It's never felt that way before.
My bike got a name this weekend. Her name is Sally. As in Ride Sally Ride. All she wants to do is ride around, and I get to come along.
Afternoon brought about 8 miles or so (lost count) of rollerblading which took just under an hour so...
Sunday- Mountain bike day. And I felt great. Even though I felt like my legs would give before we ever started due to no recent rest days and a tough one on the lower body with all the blading Saturday night. I passed some dudes, led them up for a little while then panic set in and I decided to pull off. Dumb chicken poop girl. Later in the ride I took out and led a different dude for a while then finally let him by and had him be my rabbit and was still almost keeping up even though I was exhausted. I really don't know if it's the clipping in, the new bike or a combo deal since I did it all at once but dang it- I can climb now!!! It's never felt that way before.
My bike got a name this weekend. Her name is Sally. As in Ride Sally Ride. All she wants to do is ride around, and I get to come along.
Friday, August 15, 2008
Friday Friday
Pool at 6 a.m. Actually I was still sleeping so I don't really know what time it was, just that it was dark. Swimming today was way beyond what I've been doing. I'm still only doing short little 25 -50 yards at a time without stopping BUT, I'm more comfortable, I'm not sucking water and I'm able to breathe. This is all good. It's just getting the work in now. I think I know SOME of my mistakes and how to correct them. The more tense I get, the more I feel like I'm sinking. This to me is counterintuitive despite all the "just relax!!" comments. It will get better.
Thursday, August 14, 2008
Wednesday Workout
Split- a "private" swim lesson in the morning consisted of intermittent swimming for about 30 minutes.
Afternoon was a quick mountain bike ride-just enough to get hotter and sweatier and get the heart going.
Hot-ter and Sweati-er because Wednesday I drove our shuttle bus (think school bus/looks like prison bus) home from work with passengers on board. I've been practicing without passengers for a few weeks since I got my commercial vehicle permit. It went okay I guess, my coworkers applauded at the end of the ride. But it was about 800 degrees in that drivers seat and it wasn't all nerves. Ew. Now I know why the guys sometimes wear shorts even when it's cold out.
Afternoon was a quick mountain bike ride-just enough to get hotter and sweatier and get the heart going.
Hot-ter and Sweati-er because Wednesday I drove our shuttle bus (think school bus/looks like prison bus) home from work with passengers on board. I've been practicing without passengers for a few weeks since I got my commercial vehicle permit. It went okay I guess, my coworkers applauded at the end of the ride. But it was about 800 degrees in that drivers seat and it wasn't all nerves. Ew. Now I know why the guys sometimes wear shorts even when it's cold out.
Tuesday, August 12, 2008
What is Failure?
Today I've been considering what failure means. I very often, okay pretty much always, end a competitive event and even training feeling like a "failure". Sweet Sarah went out to ride a 100 mile mountain bike race in Colorado this weekend. Knowing the altitude would be killer, knowing it would be a brutal ride, she went. She trained and trained and trained. And had people warn her that she was going to "fail". And she went anyway. She says she failed because the universe conspired against her and despite her body's willingness to carry her thru, she had to turn back at 8 hours and didn't finish all 100 miles. In my infinite nonwisdom I try to tell her it isn't a failure. I will not tell her that I'm sorry she didn't finish it the way she wanted. I hope she isn't sorry that she went and tried. But I don't say it eloquently. I say it like a 21st century illiterate dope. Then Joe comes back with a T. Roosevelt quote that says it so much better than I.
"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause, who at best knows achievement and who at the worst if he fails at least fails while daring greatly so that his place shall never be with those cold and timid souls who know neither victory nor defeat." Teddy Roosevelt
Isn't it better to try and fail than not try? I have been a non try-er in a lot of areas of my life and that brings so many regrets. I'm proud of Sarah for trying so many new things this year. I want to be a try-er when I grow up.
"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause, who at best knows achievement and who at the worst if he fails at least fails while daring greatly so that his place shall never be with those cold and timid souls who know neither victory nor defeat." Teddy Roosevelt
Isn't it better to try and fail than not try? I have been a non try-er in a lot of areas of my life and that brings so many regrets. I'm proud of Sarah for trying so many new things this year. I want to be a try-er when I grow up.
OMG I'm Going to Puke
sunday- a few hours of running around in the woods like idiots. In the rain. Which contributes to the idiocy.
Monday- rest day, except for a slow 1 mile stroll
Tuesday- OMGIGTP
1.
Decline dumbbell press x 20 x 12lb
squats x 50
step plyometrics 1 min- surprisingly hard
butt kicks 1 min-surprisingly easy after that step work
2.
called for plyo pushups but my wrist hurts? and I couldn't put pressure on it long enough
dumbbell flys on body ball with ab crunch x 15 x 10lb
added 12 chest presses on body ball to make up for pushups
leg extensions 20 x 10lb, 10 x 15lb, 6 x 20lb on each leg
knee tuck jumps x 10
step plyos 30 sec holding 5lb dbs
3.
scorpion pushups x 5 each side (10 total)
alternating dumbbell press on body ball with elbow drive x 10 each leg x 5lb won't try to describe that one
surrenders x 10 each leg x 5lb um arms straight over head, kneel and stand one leg at a time.
side step plyos 1 min
4.
dips to failure - uh oh- i can do bench dips all day long but only did 2 of these full body weight.
lunge with military shoulder press x 20 each leg x 8lb for 1st 10, 5lb for 2nd 10
burpies x 20 ouch
5.
W shoulder press w/leg extension x 10 each leg x 8 lb
rope tricep press x 20 x 20lb
straight leg squat thrust x 30 sec
chair pose 30 sec
side plank with inner thigh raise x 10 each side
warm down
walked 5.5 minutes talking about Olympics, then jogged at 10 mph to 10 minutes
Monday- rest day, except for a slow 1 mile stroll
Tuesday- OMGIGTP
1.
Decline dumbbell press x 20 x 12lb
squats x 50
step plyometrics 1 min- surprisingly hard
butt kicks 1 min-surprisingly easy after that step work
2.
called for plyo pushups but my wrist hurts? and I couldn't put pressure on it long enough
dumbbell flys on body ball with ab crunch x 15 x 10lb
added 12 chest presses on body ball to make up for pushups
leg extensions 20 x 10lb, 10 x 15lb, 6 x 20lb on each leg
knee tuck jumps x 10
step plyos 30 sec holding 5lb dbs
3.
scorpion pushups x 5 each side (10 total)
alternating dumbbell press on body ball with elbow drive x 10 each leg x 5lb won't try to describe that one
surrenders x 10 each leg x 5lb um arms straight over head, kneel and stand one leg at a time.
side step plyos 1 min
4.
dips to failure - uh oh- i can do bench dips all day long but only did 2 of these full body weight.
lunge with military shoulder press x 20 each leg x 8lb for 1st 10, 5lb for 2nd 10
burpies x 20 ouch
5.
W shoulder press w/leg extension x 10 each leg x 8 lb
rope tricep press x 20 x 20lb
straight leg squat thrust x 30 sec
chair pose 30 sec
side plank with inner thigh raise x 10 each side
warm down
walked 5.5 minutes talking about Olympics, then jogged at 10 mph to 10 minutes
Monday, August 11, 2008
It's all about the food
Recent experiments include:skewered jerk shrimp and pineapple with saffron rice AND italian sausage, onion, olive and sundried tomato pizza on flatbread with a pesto base. Not on the same night of course. Looks good but HAS to be less fattening than Papa John's,no?
Saturday, August 9, 2008
Swimming?
I got up early and went to the pool by myself. Every trip it gets better but today I discovered something extremely disconcerting. I was attempting to do a kick drill with a board and not only was I able to stop dead in the water but I actually think I moved backward. This is not good. So I did a lot of work today with a pull bouy, I was able to go longer without the kicking but I'm still not even close to what would seem like a reasonable distance without choking. So. I signed up for a 1/2 hour private lesson to get my crap straight before I develop bad habits that can't be broken. Next Wednesday.
I can feel the workouts this week catching up with me. Swimming is hard. Especially if you suck at it. I have certainly been more sore, but I don't usually get this kind of muscle fatigue. Man. My difficulties with um, inadequacy, don't allow me to swim next to a woman using a noodle as a floatie, and get lapped.
I can feel the workouts this week catching up with me. Swimming is hard. Especially if you suck at it. I have certainly been more sore, but I don't usually get this kind of muscle fatigue. Man. My difficulties with um, inadequacy, don't allow me to swim next to a woman using a noodle as a floatie, and get lapped.
Friday, August 8, 2008
Friday Workout
circuit 1
wide grip lat pulldowns drop set 3 x 60, 6 x 40 lbs
med underhand grip pulldowns to failure , 10 x 40lbs
dead lift 10 x 20lb dbs
hamstring curl to failure, 12 x 50lb
2
seated row drop set 3 x 60, 8 x 40
lateral raise 10 x 12lb
lunges 5 each leg ( I wondered why so few until i tried the next one)
one leg pelvic thrust using high bench. ouch 20 each leg
Rock star jumps - crouching wide leg stance hitting booty with ea jump x 20
3
military press prone on body ball- didn't sound as hard is it felt- 10 x 8lb
frog kicks x 20
butt kicks 1 min
4
crossover lunge w/ hammer curl x 20 x 10lb
bicep curl to failure alternating arms- I lost count but I THINK it was 8 x 15lb
slow bicycle crunch x 25
1 min run at 15% incline!!!! at 5mph
5
rock star jumps x 20
ab crunch on ball x 20
hanging ab with twist x 15
Went outside for a not so brisk but oh so hot and humid walk with C, a bit over a mile.
wide grip lat pulldowns drop set 3 x 60, 6 x 40 lbs
med underhand grip pulldowns to failure , 10 x 40lbs
dead lift 10 x 20lb dbs
hamstring curl to failure, 12 x 50lb
2
seated row drop set 3 x 60, 8 x 40
lateral raise 10 x 12lb
lunges 5 each leg ( I wondered why so few until i tried the next one)
one leg pelvic thrust using high bench. ouch 20 each leg
Rock star jumps - crouching wide leg stance hitting booty with ea jump x 20
3
military press prone on body ball- didn't sound as hard is it felt- 10 x 8lb
frog kicks x 20
butt kicks 1 min
4
crossover lunge w/ hammer curl x 20 x 10lb
bicep curl to failure alternating arms- I lost count but I THINK it was 8 x 15lb
slow bicycle crunch x 25
1 min run at 15% incline!!!! at 5mph
5
rock star jumps x 20
ab crunch on ball x 20
hanging ab with twist x 15
Went outside for a not so brisk but oh so hot and humid walk with C, a bit over a mile.
Thursday, August 7, 2008
Hanging In
Still not really getting the hang of this swimming thing but I'm trying. "swam" for about 40 minutes this morning but mostly drills- I still have difficulty translating into "swimming", I just can't figure out that whole breathing thing. Good thing I figured out how to breathe on dry land.
Wednesday, August 6, 2008
Rest Day
I guess because it was 6 a.m when we swam yesterday, I kind of forgot that today was supposed to be a rest day. I knew I was tired though. I was just going to have a brisk treadmill walk and I did for about 25 minutes with 20 of them on a slight incline but after that: 6 minutes of 1 min 8mph, 1 min 6 mph repeats. Didn't feel like much but man was I sweating. Despite being indoors, it's just miseraby stuffy in the fitness center.
Tuesday, August 5, 2008
But I Can't!
These 3 words are the most hated words in my vocabulary according to my husband. It drives him nuts when I say them.
We went back to the pool today. I gave him his lane and tried to go it on my own. I tried the side swim drills, the log roll drills, and then tried to swim with my "new" breathing technique. BTW I figured out what I thought was a major flaw in my thinking and it did help a lot. But not enough to keep me from sucking water and thinking I'm drowning before 50yrds was up. My heart's racing, I'm losing form. It sucks. I get the bouy and try it with no kicking and guess what? I made it 50 yrds. It's the kicking. I have much to work on. I need a Mr. Miagi. Poor J...he can't help at all. Everything is just second nature to him. I look at him like he's crazy when he tries to explain things and he looks at me like I don't have 2 brain cells touching. Do to learn, Do to learn. I have 5 1/2 weeks.
On a brighter note:
We went back to the pool today. I gave him his lane and tried to go it on my own. I tried the side swim drills, the log roll drills, and then tried to swim with my "new" breathing technique. BTW I figured out what I thought was a major flaw in my thinking and it did help a lot. But not enough to keep me from sucking water and thinking I'm drowning before 50yrds was up. My heart's racing, I'm losing form. It sucks. I get the bouy and try it with no kicking and guess what? I made it 50 yrds. It's the kicking. I have much to work on. I need a Mr. Miagi. Poor J...he can't help at all. Everything is just second nature to him. I look at him like he's crazy when he tries to explain things and he looks at me like I don't have 2 brain cells touching. Do to learn, Do to learn. I have 5 1/2 weeks.
On a brighter note:
GOOD LUCK SARAH!
Sweet Sarah Smiles is on her way to Leadville, Colorado later this week where she is going to take Lance Armstrong DOWN off the start line of the Leadville 100 mile mountain bike race. We wish her good health, good breathing and good brain energy. And we're jealous that she'll be drinking beer on Sunday with Eric. But so it goes. More than anything...HAVE FUN!
Monday, August 4, 2008
Monday Monday
Today I repeated last Wednesday's workout, I'm not keeping the exact schedule for these workouts since I'm staggering biking and swimming in with them. I've decided not to run except the cardio intervals in the workouts, at least for 2 more weeks.
Sunday, August 3, 2008
Swim Sunday
Today we joined a gym with an indoor lap pool so I can maybe learn to swim. Spent about 45 minutes or so doing drills and trying different things. I'm beat. I didn't drown but it wasn't pretty either. I'm still having a lot of trouble with the breathing thing. just can't seem to breathe without sucking water or forgetting to blow out or something. Will need more practice. Much more. It's getting bettter though.
Friday, August 1, 2008
Thirsty Thursday
Thursday was a good workout day
circuit 1
wide grip lat pulldown drop set 3 x 60lb, 8 x 40lb
underhand grip pulldown 15x 30lb last one hold midpt to failure
hamstring curl a5 x 40lbs
jumping lunges x 10 ea leg
Run 1 min,12% incline, 6 mph didn't make it. held 45 seconds and died
2
Terry pulls pyramid 20 x 10lb, 12 x 20 lb, 8 x 25 lb this is a new one, started too light
standing lat pulldown 10 x 50lb
back kicks with shoulder press: each leg 10 x 10 lb DBs
repeat one minute run set incline at 10% and made the full minute
3
seated cable row drop set 3 x 75 lb, 8 x 55lb
step ups 20 on each leg, alternating
butt kicks for 1 minute
4
incline bicep curl 10 x 10lb each arm
pike crunches x 25 plank position ankle on ball, rolling ball in with toes, ouch
hamstring curls 10 x 45lb
butt kicks 1 minute
5
superman hold for 1 min
boat pose hold for 30 sec
reverse plank for 1 min
butt kicks 1 min
As I was grilling our salmon for dinner, the phone rings and Sweet Sarah Smiles says "wanna go for a quick ride down at Boyle?" I have a LIST of things that need doing around the house. I went mountain biking instead. Had a great time, just cruising thru the woods, no hurries, no testosterone. Just fun. Thanks Sarah. Thanks for the zipline rides too.
circuit 1
wide grip lat pulldown drop set 3 x 60lb, 8 x 40lb
underhand grip pulldown 15x 30lb last one hold midpt to failure
hamstring curl a5 x 40lbs
jumping lunges x 10 ea leg
Run 1 min,12% incline, 6 mph didn't make it. held 45 seconds and died
2
Terry pulls pyramid 20 x 10lb, 12 x 20 lb, 8 x 25 lb this is a new one, started too light
standing lat pulldown 10 x 50lb
back kicks with shoulder press: each leg 10 x 10 lb DBs
repeat one minute run set incline at 10% and made the full minute
3
seated cable row drop set 3 x 75 lb, 8 x 55lb
step ups 20 on each leg, alternating
butt kicks for 1 minute
4
incline bicep curl 10 x 10lb each arm
pike crunches x 25 plank position ankle on ball, rolling ball in with toes, ouch
hamstring curls 10 x 45lb
butt kicks 1 minute
5
superman hold for 1 min
boat pose hold for 30 sec
reverse plank for 1 min
butt kicks 1 min
As I was grilling our salmon for dinner, the phone rings and Sweet Sarah Smiles says "wanna go for a quick ride down at Boyle?" I have a LIST of things that need doing around the house. I went mountain biking instead. Had a great time, just cruising thru the woods, no hurries, no testosterone. Just fun. Thanks Sarah. Thanks for the zipline rides too.
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