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
Wednesday, July 27, 2011
Monday, July 25, 2011
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
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
Sunday, July 24, 2011
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#
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#
Saturday, July 16, 2011
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
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
Friday, July 15, 2011
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.
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.
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