60lb DB SHRUGS x25
••••••••••
DEADLIFTS:
135lb x10
155lb x5
185lb x5
205lb x5
205lb x3
205lb x4
(205lb x3) 2x
••••••••••
SPLIT SQUATS:
(30lb total x10 ea leg) 3x
••••••••••
SWISS BALL HAMMY CURLS:
15 x3
••••••••••
25lb plate OH situps / 25lb plate on chest situps
(x10/x10) 2x
Leg Raises
10x3
••••••••••
75 pushups throughout the day
••••••••••
Not too much to say on this one. I felt like deadlifting, so I did. My knees felt OK, back felt OK, I'm still alive so I guess I"ll call it a win!
Tuesday, June 30, 2020
Monday, June 22, 2020
The Workout Was The Easy Part
60lb DB Shrugs x25
••••••••••
DB Press / SEAL ROWS
15lb x10 / 25lb x10
15lb x10 / 30lb x10
15lb x10 / 60lb x5
(60lb seal row/hold x10 sec) 3x
••••••••••
INCLINED SHRUG/LAT RAISE / FRONT RAISE
(15lb x10 / x10) 3x
••••••••••
SEATED CHEST PULLS
60lb x15
80lb x15
••••••••••
FRONT / REAR PULLDOWNS
(60lb x10 / x10) 3x
••••••••••
(25lb Plate OH sit ups x10 / Reverse Crunches x10) 3x
••••••••••
I took a crappy little video of part of the workout. I took it with my tablet thinking I could share directly to my page. Nope. Took me 5 minutes to fail at that task. Then I figured out how to upload form the tablet to....."somewhere". Needless to say, it took me 30 minutes to figure out where the hell the damn video went and another 10 minutes to realize I can't download it to my laptop. I frickin quit.
Oh yeah, I worked out. It was a walk in the park compared to the damned video.
••••••••••
DB Press / SEAL ROWS
15lb x10 / 25lb x10
15lb x10 / 30lb x10
15lb x10 / 60lb x5
(60lb seal row/hold x10 sec) 3x
••••••••••
INCLINED SHRUG/LAT RAISE / FRONT RAISE
(15lb x10 / x10) 3x
••••••••••
SEATED CHEST PULLS
60lb x15
80lb x15
••••••••••
FRONT / REAR PULLDOWNS
(60lb x10 / x10) 3x
••••••••••
(25lb Plate OH sit ups x10 / Reverse Crunches x10) 3x
••••••••••
I took a crappy little video of part of the workout. I took it with my tablet thinking I could share directly to my page. Nope. Took me 5 minutes to fail at that task. Then I figured out how to upload form the tablet to....."somewhere". Needless to say, it took me 30 minutes to figure out where the hell the damn video went and another 10 minutes to realize I can't download it to my laptop. I frickin quit.
Oh yeah, I worked out. It was a walk in the park compared to the damned video.
Friday, June 19, 2020
On The Ball
LOWER BODY
Squat/squat/jump x10
••••••••••
DB GOBLET SQUAT:
25lb x10
45lb x10
60lb x10
••••••••••
DB SINGLE LEG RDL:
25lb x10
30lb x10
60lb x10
••••••••••
SWISS BALL HAMSTRING CURL
10, 3x
••••••••••
REVERSE NORDIC CURL
10, 2x
••••••••••
SWISS BALL REVERSE HYPER
10, 3x
••••••••••
MOUNTAIN CLIMBERS:
30 seconds, 2x
••••••••••
Everything felt good. The Reverse Nordic curls gave me a bit of discomfort on my knees, but nothing horrendous. I did cut it back to 2 sets instead of 3 though. I was worried that the swiss ball wouldn't hold me during the reverse hypers but it did. I was braced for it to explode though! It's not an ideal way to do the exercise, but I certainly don't have the money for a reverse hyper table, let alone the space. The ball got the job done nicely.
I also started this morning out by doing 25 pushups and 50 mountain climbers (25 on each leg). I'm hoping to expand that each day. I'm thinking it will get my blood pumping and help jumpstart my day.
Squat/squat/jump x10
••••••••••
DB GOBLET SQUAT:
25lb x10
45lb x10
60lb x10
••••••••••
DB SINGLE LEG RDL:
25lb x10
30lb x10
60lb x10
••••••••••
SWISS BALL HAMSTRING CURL
10, 3x
••••••••••
REVERSE NORDIC CURL
10, 2x
••••••••••
SWISS BALL REVERSE HYPER
10, 3x
••••••••••
MOUNTAIN CLIMBERS:
30 seconds, 2x
••••••••••
Everything felt good. The Reverse Nordic curls gave me a bit of discomfort on my knees, but nothing horrendous. I did cut it back to 2 sets instead of 3 though. I was worried that the swiss ball wouldn't hold me during the reverse hypers but it did. I was braced for it to explode though! It's not an ideal way to do the exercise, but I certainly don't have the money for a reverse hyper table, let alone the space. The ball got the job done nicely.
I also started this morning out by doing 25 pushups and 50 mountain climbers (25 on each leg). I'm hoping to expand that each day. I'm thinking it will get my blood pumping and help jumpstart my day.
Wednesday, June 17, 2020
Gone To Pot
BENCH
55lb 1.5reps x10
65lb x10 / 45lb rows x 5 ea
Bar wide|mid|narrow x15 ea w/no rest
(45lb rows x 5 ea.) 3x
••••••••••
Skull Crushers / Face Pulls
(45lb ez curl x10 / 60lb x15) 3x
••••••••••
Chest Flies / Rear Delt Flys
(15lb x 10 / 15lb x10) 3x
••••••••••
(Swiss Pike PU x10 / HKR x10) 3x
••••••••••
This morning I woke up, in the usual amount of irritating pain, feeling like a pile of dog doo. Not even a nice, fresh, warm pile but one of those day old crusty piles. So I dug out one of my gardening t-shirts that says "Gone to Pot, so leaf me alone". Har de har har. Corny, but it fit my mood. I wanted to work out, but didn't want to work out. The first want won out and I did a crappy little work out. My shoulder is feeling better, but no where near 100%. I was going to go up to 95lb on the bench, but that just wasn't going to happen.
I've been out of work for 3 months now, receiving pay that my company got from the gubment. I got word the other day that the money has run out so I am officially furloughed - back to unemployment I go. I'm disappointed that I haven't utilized my time more efficiently for working out. Don't get me wrong, I've been working my ass off every day doing yard work, housework, craft projects, gardening. But the exercise took a back seat. I'm just kind of tired of it. But then, on the other hand, I want to get back to it. So I've started bring the workouts outside more and I ordered myself a sandbag to start carrying. I just want to see results, but I want it to be enjoyable too.
Whatever. I'm still in a funk and don't really have the words.
55lb 1.5reps x10
65lb x10 / 45lb rows x 5 ea
Bar wide|mid|narrow x15 ea w/no rest
(45lb rows x 5 ea.) 3x
••••••••••
Skull Crushers / Face Pulls
(45lb ez curl x10 / 60lb x15) 3x
••••••••••
Chest Flies / Rear Delt Flys
(15lb x 10 / 15lb x10) 3x
••••••••••
(Swiss Pike PU x10 / HKR x10) 3x
••••••••••
This morning I woke up, in the usual amount of irritating pain, feeling like a pile of dog doo. Not even a nice, fresh, warm pile but one of those day old crusty piles. So I dug out one of my gardening t-shirts that says "Gone to Pot, so leaf me alone". Har de har har. Corny, but it fit my mood. I wanted to work out, but didn't want to work out. The first want won out and I did a crappy little work out. My shoulder is feeling better, but no where near 100%. I was going to go up to 95lb on the bench, but that just wasn't going to happen.
I've been out of work for 3 months now, receiving pay that my company got from the gubment. I got word the other day that the money has run out so I am officially furloughed - back to unemployment I go. I'm disappointed that I haven't utilized my time more efficiently for working out. Don't get me wrong, I've been working my ass off every day doing yard work, housework, craft projects, gardening. But the exercise took a back seat. I'm just kind of tired of it. But then, on the other hand, I want to get back to it. So I've started bring the workouts outside more and I ordered myself a sandbag to start carrying. I just want to see results, but I want it to be enjoyable too.
Whatever. I'm still in a funk and don't really have the words.
Friday, June 12, 2020
Hell's Bells
KETTLEBELL WORK:
(35lb swing x10, single arm rt x10, single arm left x10) 2x
(35lb overhead swing x10, 35lb push press x5 ea. side) 2x
(35lb suitcase / waiter's carry 80') 2x
35lb suitcase carry 160'
35lb double racked carry 160'
55lb swing x15
55lb overhead swing x4, x1 FAIL
55lb swing x15
55lb overhead swing x5
(35lb swing x10, single arm right x10, single arm left x10) 2x
(35lb overhead swing x10, push press x5 ea side) 2x
•••••••••••
It was literally 78° in the shade today. I was not in the shade. Needless to say, there were a lot a Gatorade breaks today and I'm not even going to feel bad about that. It was frickin' hotter than Hades out there. I'm still trying to make a consistent 5 overhead swings with the 55lb bell. It's getting there. It sounds like these overhead swings would use nothing but momentum right? I mean, once you get that first one up, you just let it swing baby! Nothing could be further from the truth. There is an element of momentum, but one of the major things you're trying to avoid is just letting the bell fall back down from the top. You want to control it the entire way down; guide it back down. It's the same concept with a regular swing. You're kicking it up with your hips and glutes, but you're guiding back down with shoulders and lats. Never underestimate simple movements, especially simple kettlebell movements.
I didn't do any direct lower body work today but I still felt it from the swings and the carries. I would like to start carrying some heavier things and I'd like to be able to do it in the field out back, but I'm not really keen on the neighbors watching. My backyard is OK, but it's very uneven. I suppose that just makes me all the stronger.
I wasn't going to do anything today but someone in one of the fitness groups posted a video doing their thing and it gave me the kick in the ass that I needed. As always, I never regret the workout that I completed.
(35lb swing x10, single arm rt x10, single arm left x10) 2x
(35lb overhead swing x10, 35lb push press x5 ea. side) 2x
(35lb suitcase / waiter's carry 80') 2x
35lb suitcase carry 160'
35lb double racked carry 160'
55lb swing x15
55lb overhead swing x4, x1 FAIL
55lb swing x15
55lb overhead swing x5
(35lb swing x10, single arm right x10, single arm left x10) 2x
(35lb overhead swing x10, push press x5 ea side) 2x
•••••••••••
It was literally 78° in the shade today. I was not in the shade. Needless to say, there were a lot a Gatorade breaks today and I'm not even going to feel bad about that. It was frickin' hotter than Hades out there. I'm still trying to make a consistent 5 overhead swings with the 55lb bell. It's getting there. It sounds like these overhead swings would use nothing but momentum right? I mean, once you get that first one up, you just let it swing baby! Nothing could be further from the truth. There is an element of momentum, but one of the major things you're trying to avoid is just letting the bell fall back down from the top. You want to control it the entire way down; guide it back down. It's the same concept with a regular swing. You're kicking it up with your hips and glutes, but you're guiding back down with shoulders and lats. Never underestimate simple movements, especially simple kettlebell movements.
I didn't do any direct lower body work today but I still felt it from the swings and the carries. I would like to start carrying some heavier things and I'd like to be able to do it in the field out back, but I'm not really keen on the neighbors watching. My backyard is OK, but it's very uneven. I suppose that just makes me all the stronger.
I wasn't going to do anything today but someone in one of the fitness groups posted a video doing their thing and it gave me the kick in the ass that I needed. As always, I never regret the workout that I completed.
Tuesday, June 9, 2020
Coins
WARM UP:
65lb x5BW Squat jump x10
BW squats x10
Yoga PU x5
••••••••••
BACK SQUAT:
Bar x10 -------> shoulder pain
65lb x5
85lb x5
115lb x2 -------> shoulder pain too much
••••••••••
BW split squats x10
30lb total x10
(50lb total x5) 3x
••••••••••
(Stability ball hamstring curls x10) 5x
(Reverse Nordic curls x10) 3x
••••••••••
First let's get the technical stuff out of the way. The squats were actually feeling pretty good. I wouldn't say that I could've tried for a max lift, but the weight was moving steady and with no pain in my knees (lots of noise in the knees, but no pain). My left shoulder, however, well, that was being a little bitch. I tried wider, narrower, normal no position felt good and the 115lbs simply did it in; I couldn't hold it. I tried front squats - same thing. So I moved on to working my legs with no shoulder involvement and as little stress to my knees as possible. Good gods....
The reverse Nordic curls were something that I enjoyed and I'd like to add them in more often. I couldn't go very far back, but I definitely felt it in my quads.
Now, let's get on to the non-technical talk. I feel as though I'm looking at my current state as some sort of metaphysical coin. There's two sides to look at here and my course of action and mindset depend on which side I focus on. Notice I didn't say acknowledge? That's because you have to acknowledge both sides even though one may be less than desirable. Acknowledgement doesn't decide focus though and that's the most important thing.
I acknowledge that on one side I am woefully overweight and out of shape. I have pain in numerous places due both to the extra weight and the fact that I don't train nearly as much as I need to. Those two facts put me into a horrible cycle of hurting because I'm overweight and out of shape so I don't move as much, but not moving as much makes me overweight and out of shape. If I choose to focus on that side of my situation I'm pretty much screwed because that side is depressing as hell.
The other side, while still no shining example of pride and glory, is slightly less depressing. On this side, I am a 43.5 year old mom that gets up at 4:30 am to take care of her man and her daughter and their home. I can swing a 55lb kettlebell over my goddamn head without braining myself and I can deadlift over 200lbs. I have SI joint disfunction, D.D.D., fucked up knee caps and apparently now some friggin muscle issue with my shoulder, oh, and let's not forget the surprise hormone issues from having one of my damn ovaries removed but I still manage to lift at least once a week. It may not be as frequent or intense as it should, but it happens. I'm about 20lbs heavier than I was about 5 years ago, but I can still see my feet and that's a whole hell of a lot better than a lot of people I went to school with! And if push comes to shove I could still whoop someone's ass if my family was threatened.
This side of the coin, even though it's heavier, with more explanation, is so much more hopeful. It's really a given as to which side I'm focusing on. I don't truly have a choice if I want to keep my head above water and keep my mind clear and on the path to honor.
We all have a coin in our lives, probably more than one for any given situation. Turn them over, acknowledge both sides and then decide where your focus lies. Carry on.
65lb x5BW Squat jump x10
BW squats x10
Yoga PU x5
••••••••••
BACK SQUAT:
Bar x10 -------> shoulder pain
65lb x5
85lb x5
115lb x2 -------> shoulder pain too much
••••••••••
BW split squats x10
30lb total x10
(50lb total x5) 3x
••••••••••
(Stability ball hamstring curls x10) 5x
(Reverse Nordic curls x10) 3x
••••••••••
First let's get the technical stuff out of the way. The squats were actually feeling pretty good. I wouldn't say that I could've tried for a max lift, but the weight was moving steady and with no pain in my knees (lots of noise in the knees, but no pain). My left shoulder, however, well, that was being a little bitch. I tried wider, narrower, normal no position felt good and the 115lbs simply did it in; I couldn't hold it. I tried front squats - same thing. So I moved on to working my legs with no shoulder involvement and as little stress to my knees as possible. Good gods....
The reverse Nordic curls were something that I enjoyed and I'd like to add them in more often. I couldn't go very far back, but I definitely felt it in my quads.
Now, let's get on to the non-technical talk. I feel as though I'm looking at my current state as some sort of metaphysical coin. There's two sides to look at here and my course of action and mindset depend on which side I focus on. Notice I didn't say acknowledge? That's because you have to acknowledge both sides even though one may be less than desirable. Acknowledgement doesn't decide focus though and that's the most important thing.
I acknowledge that on one side I am woefully overweight and out of shape. I have pain in numerous places due both to the extra weight and the fact that I don't train nearly as much as I need to. Those two facts put me into a horrible cycle of hurting because I'm overweight and out of shape so I don't move as much, but not moving as much makes me overweight and out of shape. If I choose to focus on that side of my situation I'm pretty much screwed because that side is depressing as hell.
The other side, while still no shining example of pride and glory, is slightly less depressing. On this side, I am a 43.5 year old mom that gets up at 4:30 am to take care of her man and her daughter and their home. I can swing a 55lb kettlebell over my goddamn head without braining myself and I can deadlift over 200lbs. I have SI joint disfunction, D.D.D., fucked up knee caps and apparently now some friggin muscle issue with my shoulder, oh, and let's not forget the surprise hormone issues from having one of my damn ovaries removed but I still manage to lift at least once a week. It may not be as frequent or intense as it should, but it happens. I'm about 20lbs heavier than I was about 5 years ago, but I can still see my feet and that's a whole hell of a lot better than a lot of people I went to school with! And if push comes to shove I could still whoop someone's ass if my family was threatened.
This side of the coin, even though it's heavier, with more explanation, is so much more hopeful. It's really a given as to which side I'm focusing on. I don't truly have a choice if I want to keep my head above water and keep my mind clear and on the path to honor.
We all have a coin in our lives, probably more than one for any given situation. Turn them over, acknowledge both sides and then decide where your focus lies. Carry on.
Thursday, June 4, 2020
My Antidepressant
KETTLEBELL WORK:
(35lb kb swings x5, 35lb single arm x5 right, 35lb single arm x5 left) 2x
35lb oh swings x10
35lb single leg RDL x10 ea side
35lb push press x5 ea side
35lb double rack carry 80'
(35lb suitcase + waiter's carry 80') 2x
55lb swings x15
55lb oh swings x5
55lb swings x15
55lb oh swings x3 + 2 failed (didn't maintain control at the top)
(55lb single suitcase 80') 2x
(55lb single rack 80') 2x Left side needed assistance the last 30' or so.
(35lb swings x5, 35lb single arm swing x5 right, 35lb single arm x5 left) 2x
35lb oh swings x10
••••••••••••
Today was tough. I did not want to go outside and do this. I wanted to sit on my ass and then complain about not going outside and working out. But I didn't want to be a loser, so I went outside. Now, I can't say that exercise magically cures depression. What I can say is that it's a proven fact that it boosts the "feel good" chemicals in your brain. Sometimes, that little boost is all you need to keep you from getting sucked back down into that bleak vortex of blahness.
I'm tired, and hungry and I"m going to go put some chicken thighs on the grill. Peace.
(35lb kb swings x5, 35lb single arm x5 right, 35lb single arm x5 left) 2x
35lb oh swings x10
35lb single leg RDL x10 ea side
35lb push press x5 ea side
35lb double rack carry 80'
(35lb suitcase + waiter's carry 80') 2x
55lb swings x15
55lb oh swings x5
55lb swings x15
55lb oh swings x3 + 2 failed (didn't maintain control at the top)
(55lb single suitcase 80') 2x
(55lb single rack 80') 2x Left side needed assistance the last 30' or so.
(35lb swings x5, 35lb single arm swing x5 right, 35lb single arm x5 left) 2x
35lb oh swings x10
••••••••••••
Today was tough. I did not want to go outside and do this. I wanted to sit on my ass and then complain about not going outside and working out. But I didn't want to be a loser, so I went outside. Now, I can't say that exercise magically cures depression. What I can say is that it's a proven fact that it boosts the "feel good" chemicals in your brain. Sometimes, that little boost is all you need to keep you from getting sucked back down into that bleak vortex of blahness.
I'm tired, and hungry and I"m going to go put some chicken thighs on the grill. Peace.
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