It's not just the Earth's Rotational Axis....

My days really are getting longer and longer.
Issues at work and surrounding work have meant multiple 12-13 hour days for me lately. I'd say I'm exhausted and in need of a vacation but I've realized recently that I am such a freak about "vacations" that I usually don't come away from them all that rested.  I'm going to try. Headed to the DC area this week. It was a surprise present for my Squeeze so he can visit his best friend. His best friend since 6th grade people. That's a long time to keep liking someone. I plan on long walks, possible solo museum trips, some running, podcast listening and magazine perusal while they sit in a corner and act like 5 year olds. I expect pranks. And laughter. And that weird language that only the two of them speak.

Back to the workout log:
Thursday Sept 2: 5k-ish run in 27 minutes and change. Good time for me, a sucky time for most runners I know. Stupid runners with legs that are longer than mine and can turn over fast.

Sept 3NOTHING!

Saturday Sept 4: 2.5 hours of jog-hiking at Pinnacle. Up and over 2x and back and forth to the OT trailhead.
And a couple more hours of trail work. I dug a trench with a pick ax. There will be no dwarf or Hi Ho references.

Sunday 5: we went to the zoo. in memphis. yes we did.

Monday 6: in celebration of Labor Day, I Labored. Not in my own very needy yard but in my neighbor's. Because they don't or won't clean it up. Our front yard looks at their back yard which is wooded. When trees start growing in the street and the water can't get to the drain, I clean it for them. It took most of the day. And all of my energy. But I'm not bitter.

Tuesday 7 back to morning workouts
warm up with CORE and Jump Rope
4 Rounds: 1 min per station, 1 min rest after completed circuit
Single leg plyo jumps 90lb
single leg squat on box
wall ball 15lb
wall sit with 10lb plate
push press 25lb Db

Wednesday got an I don't think so at 4:50 a.m. Tuesday night was unpleasant due to work stuffin.

Thursday 9th
warm up 300 jump ropes, 3 x 12 x 33lb bar overhead squat, 5 x 5 hang clean 65lb, 75, 75, attempt 85, 80
4 Rounds:
Group Hang Clean 10 x in 1 min:  1set x 55lb - 3 x 60lb
1:00 treadmill run 1 x 7.5 mph x 5% incline, 2 x 5.6 mph x 10% incline , 1 x wall sit
400 m backward run
single leg jump on 12" box 10 x ea leg

Friday 10th
warm up CORE
superset 4x:
endurance bench press 10 rep:10 sec hold:10 rep : push up position plank 30 sec
db curl and press 10 x 20lb : overhead tricep extension 30lb to Fatigue (avg 6)
walking push ups, no wts : 1 min plank

BIKES!

Easter weekend 2009 found our little 3some + one at this park for biking, hiking, fishing and egg hunting. This past weekend, just the 2 of us went down there in an attempt to help out a friend who was putting on an adventure race. So the workout for Friday the 27th and Saturday the 28th involved a little mountain biking and a little hiking each day. And a LOT of driving. So Sunday the 29th we decided to ride the whole 7 miles of trail at Pinnacle that we've been working for the last several months. I've never ridden the whole thing and honestly- din't think I could. I did. And then some. We had a great time. Those guys that put that trail out there did a great job! Thanks Daron and Joe. : )  I was really fed up with working on it but after finally getting to ride the whole thing I have a renewed energy about it.

Sunday 22nd: 30 miles of road biking with one ride up the little hill at Ft. Roots.

Monday 23rd: Rest

Tuesday 24th:
warm up jump rope...100 push ups...100 sit ups
superset: dumbbell bench press on ab ball  4 x 10 (25-10lb) and push up w/dumbbell row 4 x 25 x 12lb
superset: single arm push press 4 x 10 x 30lb and single arm snatch 4 x 10 x 30lb
last thing: plank walks with call outs by Chris. Plank position, push ups, up-down, walk in plank. ugh

Wednesday 25th: CORE
5 Rounds of:
max pullups (i used a band, max=10)
200m backward run
plate push 20yd? 35lb plate
20 box jumps 24"

Thursday 26th: CORE
superset: bench press 5 x 10reps:10sec hold:10reps and 30 sec of push ups in between each set
superset: standing military press into push press 3sets x8x8 with feet elevated pushups to fatigue
superset: chair pushups:explosive pushup(clapping):plate raise x 25lb  3 rounds to fatigue(failure)

Monday 30th: Rest

Tuesday 31st: warm up w/ jump rope
Partner work- one partner has a set # of reps, the other partner does the *alternate exercise until the other is finished regardless of time/reps done.
20 x  heavy leg press (100% body wt.)      *overhead squat 33lb bar

400m run holding 25lb plate between partners:  20 squat jumps *mountain climbers:  repeat 1x

20 x romanian dead lift 65lb    *wall balls w/ 15lb med ball

200m partner run backwards: 20 squat jump *mountain climbers : repeat 1x

partner curl- both holding a 33lb bar alternating curls 10rep...9rep...8...7..........1 

Wednesday Sept1st: welcome Sept!
warm up 300 jump rope 100 sit ups
superset: 4 x 15 chair pushup:  4 x 15 inverted row
alternating dumbbell bench press on ab ball 2 x 10ea arm x 25lb 3 x 10 x 30lb
6 rounds of :  bench press 2 x 10 x 65lb, 4 x 10 x 70lb and 6 x 10 tire flips

I love tire flips. Don't judge.