Lifting before sitting

Busy day today, but I did get my lift in! I love to make sure I workout before a long day of sitting in meetings.  I had to cut the met section short again, but I did get the finisher in.

Dial It In B3
0:58
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 2x6/60#
Chinup - 5/red 1" band, 4/red 1" band
Romanian Deadlift - 15/95#
Dumbbell Push Press - 15/27.5#ea
Barbell Split Squat - 15/45#
Split-Stance Single-Arm Cable Row - 15ea/25#
Finisher B - 4:06
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Unfinished business

This morning I finished off what I didn't get to yesterday.  I figured out that if I had finished yesterday's workout, it would have approached 2 hours for 2 sets and if I had done 3 sets (2-3 are prescribed) it would have been well over 2 hours.  Uh, no.  So much for quick workouts. 

As it is, I did 2 more rounds of the met work, the finisher, and jumprope.  I'm still not very good at jumproping.  It ends up like short interval work, random, like a fartlek.

Forward and Back Stepover - 2x8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 2x15/27.5#ea
Single-Leg SHELC - 2x15ea
One-Point Dumbbell Row - 2x15ea/32.5#
Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (5 minutes)
Jumprope - 5 minutes

A week later...

No, I haven't been totally gone this past week.  "Life" changed up my schedule a bit.  Although working out is important to me, there are more important things.

Wednesday, July 20
I accidently repeated the B workout from Dial it In.  That kind of annoyed me because I was looking forward to deadlifts.  But, maybe it was a good thing.  After the last A workout, I felt some of the funniness in my hip (sacroilliac) again.  So, this gave me a little more rest.  My chinups were rather week.  But, I had some sleep issues over the past few days, so I should expect some weaknesses.
Here it was:
Dial It In B2
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 6/55#, 6/60#
Chinup - 2x4/red 1" band
Romanian Deadlift - 15/95#
Dumbbell Push Press - 15/25#ea
Barbell Split Squat - 15/45#
Split-Stance Single-Arm Cable Row - 15ea/25#
Finisher B - 4:42
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Friday, July 22
I did a metabolic circuit from FBB.  The timing was 10s rest, 45s work, two rounds.  Good stuff.
Exercises were:
Hop scotch
Single leg squat thrust
Mountain climber
KB cleans
Rope jump
Explosive step up
Prone step off Swiss ball
KB swing
Then I did 3 minutes of jump roping.

Sunday, July 24 (Today!)
Today, I went back to workout A.  I'll just continue from here and finish with A rather than B.  It was a good workout, but again, way too long.  I only got through 1 round of the superset and didn't have time for the Finisher.  It worked well to do that the next day last time, so I'll do that again.  After feeling the SI wierdness after my last DL session, I decided to take a big reset and start back at 135# for my working sets.  I was basically doing speed deadlifts.  That's ok.  I don't want to aggravate this any more.  I've read it takes a long time for these things to heal. 

Dial It In A2
1:23
Warm up and foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 8/115#) 6/135#, 6/145#
Military Press - 2x 6/25#ea
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/27.5#ea
Single-Leg SHELC - 15ea (nice and slow = HARD!!)
One-Point Dumbbell Row - 15ea/30#

Dialing it in with little ones

The little ones are my kids and a neighbor kid.  They are only allowed in the basement when I am there, so they get to mess around with some of the weights. They are a bit annoying, though.  At one point, my son wanted me to get a couple bins of toys down from up high.  He tried to convince me by saying it was exercise and I could add a box to my logs that said toys!  Ha!

There was some confusion as to whether to do the Front Squat Push Press or just the Front Squat.  Since I didn't get the FSPP down very well when I did New Rules of Lifting for Women, I thought I'd give it another try.  This time, I was able to move smoothly from the front squat to the push press.  I think I'll continue with them.  At the end, I even did the finisher.  My time was pretty bad.  I hope to reduce that next time!

Dial It In B1
1:33
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 6/45#, 6/55#
Chinup - 6/red 1" band, 5/red 1" band
Romanian Deadlift - 2x15/95#
Dumbbell Push Press - 2x15/25#ea
Barbell Split Squat - 2x15/45#
Split-Stance Single-Arm Cable Row - 15ea/20#, 15ea/25#
Finisher B - 5:00
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Not much energy

Yesterday, I didn't feel full of energy, but I got up to work out.  I finished off the second set of the metabolic-type exercises from the lift the day before.  I also did the finisher (wow, that was hard!!) and jumproping intervals of 20s off, 40 s on for 6 rounds.  With a short warmup and foam rolling, it took about 45 minutes.

Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/25#ea
Single-Leg SHELC - 15ea (did them too fast)
One-Point Dumbbell Row - 15ea/30#

3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 ladder of Squat Thrusts + Tuck Jumps.  Wow.

Jumproping.

Deadlifting again!

Today's workout included deadlifting for the first time in a long time!  Yay!  I did feel a slight oddness like I did before in my hip.  Not a pain or even a twinge.  Just a stiffness, maybe that I know I will need to keep close track of.  The workout was very long, so I didn't even finish the 2nd set and I didn't get to the finisher.  Maybe I'll do the rest of set 2 and the finisher for my workout tomorrow.

Last night, I couldn't find my clipboard with my logs.  I had the sneaking suspicion that my daughter absconded with them, but I couldn't find them anywhere.  Not even in her room.  So, I printed out another log for this morning.  When she got up, I asked her and she showed me to them... slid under our chest of drawers!  I would have never found them there.  Never.  She thought it was funny.

Dial It In A1
Warm up and abbreviated foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 8/115#, 3/135#) 6/155#, 6/165#
Military Press - 6/20#ea, 6/25#ea
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/25#ea
Single-Leg SHELC - 15ea (did them too fast)
One-Point Dumbbell Row - 15ea/30#

Intervals!

This morning, I did a quick interval run workout.  I set my Garmin for 10 rounds of 0:45 run fast, 0:30 recovery jog.  In total, I went 1.59 miles in 16:22 with an average pace of 10:16, including the 30 seconds of walking at the end.

Looking at only the ten run portions, I averaged a pace of 8:23min/mile.  I even got under 8:00 for four of the run sections. 

I should do more of these short, but sweet, workouts!

I've defined myself

... by completing the Define Yourelf phase of Female Body Breakthrough!

I've got my logs all made up for the next phase, Dial It In.

Today's workout ended up in the afternoon, thanks to some strong storms last night.  The storms plus the extra squirmy kids in bed didn't make for enough restful sleep to get up early.
I felt strong. I upped the weights used and the intensity.  I'm ready to move on, though.

Define Yourself B4
0:57
Foam rolling and warm up
Reverse Wood Chop - 8ea/32.5#, 8ea/35# (rope attachment)
Prone Jackknife - 2x8 (rolled farther out in plank so that arms were out and not perpendicular to the ground... this really increased the intensity!)
Stepup - 2x8ea/20#ea (7 risers)
T Pushup - 2x4ea/8#ea (much better form and ability than in recent past)
Single-Leg Squat - 8ea with 7 risers, 8ea with 6 risers (!)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8

Finishing up?

I'll have to check, but I think I might be finishing up this Define Yourself stage.  I started the fourth round today.  I feel ready to move on.  Things felt strong today.

Today was the last day using the log my daughter decorated for me.  I might have to commision her for future workout logs!

Define Yourself A4
Foam rolling and FBB warmup
Wood Chop - 2x8ea/45#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/30#ea
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/8#ea, 8ea/10#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#

A bit faster!

Today's run was shortish... 1.5 miles. At first, I didn't feel like running at all.  But, I got into it and sped up.  The last half was almost all under a 10 min/mile pace.  That's fast for me.  Overall, I averaged about 10:10. An overall nice run to a 165bpm Podrunner podcast called Breezy.  It wasn't breezy here, though.  It was still and 68F with high humidity.

~5 bunnies

Various

There are are few more things to report.
At my hotel last week, I had access to an excellent fitness center.  Having a real cable station was soooo nice.  I wish I had the means to buy one without guilt.  So, I was able to fully complete my next FBB workout: (I will have to verify the numbers later.)

Define Yourself A3
Foam rolling and FBB warmup
Wood Chop - 8ea/40#, 8ea/42.5#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/12kg (used kettlebells)
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/5#ea, 8ea/7.5#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 8ea/15#ea, 8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#

Then, over the holiday weekend, I got up early and worked out with my friend.  It was great to have the mutual encouragement to workout and not be completely slothful!  The first day, we jogged.  At mile intervals, we stopped and did other stuff, like push-ups or squats.  I wasn't wearing my jogging shorts, though, so at about 3.3 miles in, I had to walk, otherwise I would have some raw skin.  That kinda sucked, but at least we got out and got moving.  The next day, we did a timed circuit.  30s each of 6 stations for about 25 minutes.  Then, we went for a walk and took the stairs to the 7th floor.  I think that helped counteract to some degree my poor eating for the weekend.

This morning, I got up for my lift.  It felt great!  Not much else to say about that.

Define Yourself B3
Foam rolling and warm up
Reverse Wood Chop - 8ea/30#, 8ea/32.5# (rope attachment)
Prone Jackknife - 2x8
Stepup - 2x8ea/17.5#ea (7 risers)
T Pushup - 2x4ea/8#ea
Single-Leg Squat - 2x8ea (to bench, then to step with 7 risers)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8