Sleds Don't Need Snow

I've been feeling kinda "meh" about life lately. That's not a good place to be, mentally speaking. I was chatting with some people in the fitness group that I'm in on facebook and I had determined that I needed to work out today to try and break out of this quagmire rut that I'm in. The weather is beautiful this week so I had the perfect opportunity for some outdoor training and the perfect time to use the damn sled that's been sitting in my basement.

Maiden voyage for the sled

I looked up some workouts to do with the sled because I've never utilized it much even at the gym. I did some drags with it, but not much else. I found two videos that cam in quite handy. This one from Wenning Strength and this one from Dave Tate . I didn't do everything that was in the videos because, well honestly, I forgot what the hell I was suppose to do. But the next sled workout will be much more structured. Today ended up being a test just to see what weights felt good, what was too light, what was too heavy, etc. 

I had my mini me at home with me today so she helped me out. I had to bring her to a doctor's appointment and I know she weighs 104lbs. She didn't mind going for a few sled rides!

It's always good when your

weight can cheer you on!

Also, I have no idea really how far each trip was. I just kept walking to the second guide wire. I tried counting steps, but that's too "loosey-goosey" for me. 

The blue dots were my

turning point.

So without further ado, here's what I got done today:

WARM UP:

Carry equipment up 14 steps, through house, down 7 steps, approximately 50' out to field

I did that with 2, 45lb plates; 2, 25lb plates; 2, 10lb plates; 20lb sled.

••••••••••

**I counted one rep as one trip to the dots. So going to the dots and back was 2 reps

FORWARD DRAG:

124lbs x2

160lb x2

BACKWARD DRAGS:

160lb x4

SIDE DRAGS:

65lb x2 (each side)

**For the upper body work, reps were counted by each movement performed, not distance covered.

SINGLE ARM ROWS:

65lb x20 (each arm)

FACE PULLS:

65lb x24

100lb x12

CHEST PULLS:

100lb x17

FRONT PRESS:

100lb x33

**For the following drags, I went to the gravel road and back; no stopping just went in a loop.

FORWARD DRAG:

124lb x1

BACKWARD DRAG:

124lb x1

**For the Farmer's carries, I went to the gravel road and back; no stopping just went in a loop.

FARMER'S CARRIES:

45lb per hand x1

25lb per hand x1

••••••••••

FINISHERS:

Completed the warm up, but in reverse.

••••••••••

Not a bad little work out. Yes, I count moving my equipment as part of my workout. That's a good amount of weight coupled with a good amount of stairs.The field is relatively flat, but there is a slight incline/decline and some little bumps here and there. I probably could have done it out on the street, but I didn't want to be out in the spotlight so to speak. As it was, I'm sure the neighbor's looked out back and thought I'd lost my mind. Oh well. I suppose there are worse things. There was also a cute baby bunny that was hanging out with us. We have quite the rabbit population out back and this little guy (or gal) likes to hang out in our yard and doesn't seem to be all that scared of us. We've named him Mustachio Pistachio. 

Mustachio Pistachio

As usual, I'm glad I got off my ass and did something. I'm already feeling it in my legs and butt. I'm also feeling it in my thumbs - they're stiffening up already. But what am I going to do? I've accepted that pain will be my companion. The least I can do, is show it a good time.

Runnin & Runnin

Back at the treadmill today.

30 minutes, 2.114 miles

Black Band RDL x10

Purple Band RDL x10

(20lb Russian twist x10 / 20lb strt. leg situps x10) 2x

 ••••••••••

I listened to one of CT's motivational speeches while I was running. It was about developing the will. I got through most of it before the battery died on my laptop. I hate running in silence because that's when my mind tells me to quit. Today my mind was not as strong as my will. 

I've cut way back on the amount of crap that I"ve been eating. Today is Em's birthday though and I WILL be having Chinese food and brownies. Tomorrow I want to get my sled outside and do some sled squats, but I will also run for another 30 minutes. 

Sometimes It Hits Me

I lost my brother about 8 years ago now, I guess. While I know that that is not something that you ever get over, there I days when it hits me how much I miss him. We didn't have the best relationship and that was due to a lot of things that I'm not putting down here. But he was my big brother and I know that if I ever needed him, he would've been there. I also know that we would've gotten along so much better now that my life circumstances have changed. 

Among the many things I miss, what always gets me is that he never got to see me accomplish the things that I have in the gym. And I know that he would've been under that bar with me. I just know it. I wonder about how he would have pushed me and how I may have motivated him. I wonder what music he would've listened to and I smile to think of him cussing and swearing and enjoying himself. Who knows if he actually would have done those things, but in my mind's play, he does. It's bittersweet to think of things like that but lately that's all that gets me through these stupid workouts. 

Tonight, I just ran. I ran 2 miles and walked a little at the end just to round out the time to 30 minutes. Then I did some chest pulls with the black band, Russian twists with the 20lb kb and some full extension sit ups. 

I love working out with Frank. He's my baby and he has more faith in me than I have in myself. But that's a different dynamic than having my big brother there with me, calling me names to push me harder. I miss that asshole.

Bench

WARM UP:

10 Pike push ups

10 standard push ups

45lb DB Shrugs x30

••••••••••

BENCH:

55lb 1.5 rep x10 (bottom range) / 45lb rows x5

65lb 1.5 rep x10 (bottom range) / 45lb rows x5

85lb full ROM x7 / 45lb rows x5

DB BENCH:

25lb x10

30lb x6, x3

45lb x2

••••••••••

FACE PULLS:

(Green Band x15) 2x

TRI. PULL DOWNS:

(Purple band x15) 2x

••••••••••

I felt like doing something different tonight so I did. Once again, consistency is nowhere in my training regimen. Oh well.

Accomplished

 WARM UP:

Yoga pushups x10

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

••••••••••

I said that I would aim for 3 rounds of this complex tonight. I set my sights, took aim, and hit my target dead on. I'm proud of myself tonight for a couple of reasons. First off, I accomplished my goal. Secondly, I accomplished my goal after dinner, at a time of night when I absolutely did not want to work out. I am definitely not a night person! But Frank wanted to work out and I knew that if I wimped out I'd regret it tomorrow. I have no regrets right now. None. 

In other news, I have yet again, set my sights on reeling in my diet. I've cut portions for us, cut out the sugary snacks and gone back to setting up low carb menus every day. I've also been more diligent about drinking more water. I've also decided that I am no longer going to take the HRT that my doctor prescribed. I've read concerning things about the elevated risks of cancer associated with it and that's a chance that I am not willing to take. Hot flashes won't kill me but breast cancer certainly could. I'll manage the best that I can and maybe try out some herbal remedies. 

It's good to end the night with positive feelings.

Dare I say Easier?

 WARM UP:

Yoga pushups x10

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Knee to Elbow Pushups x4 each leg

••••••••••

I kept the workout the same as the other night. While I can't say it was altogether easy, it was somewhat easier than the night before last. I managed to rest less between each movement and I noticed that the lunges and split squats were a tad steadier than they were. I'd like to continue on with this and maybe next time try for 3 rounds instead of two. I added the pushups before and after because I need to do more pushups in general. 

Arduously Barbarous

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

••••••••••

I got this workout off of the T-Nation page. I don't know who the hell Javorek is, but apparently, he's a friggin Barbarian. I knew this would be tougher than it looked, so I picked what I thought would be an "easy" weight. I'm pretty sure I died at least twice. I'm really enjoying (and I use that term loosely) these KB and DB full body sessions. They hit everything and get my heart rate up. Right now, I need that slightly more than I need the heavy bar. I'm determined to drop some of these ungodly pounds and workouts like this will surely get that done! If you want to read the article yourself, just click here . If you want to learn more about this Javorek guy, because he sounds like an absolute pleasure, click here. 

A bit of clarification is called for here. The article called for DB snatches, but for the life of me, I just can't do them. So I substituted KB snatches. I'm not even really good at those, but they're better than the DB ones I tried. I feel like an epileptic monkey when I try to do DB snatches. I have no explanation for this except I'm severely lacking in coordination. 

I think I'll be bookmarking Mr. Javorek's page and trying some of the other complexes as well. As it says in the article, the goal is to do 12 reps on all of it, 3 times through with as little rest as possible. I'm a ways off from that, to be sure. At least I'll have something to work towards. These complexes are great for the warmer weather too because I can take it outside and not have to lug all sorts of equipment out there. A dumbbell or two and a KB and I'm good to go. 

If I had to pick a favorite part, I would say those nasty Barbarian squats would be it. I've never done them before but they....were......awful. Therefore, they were my favorite. 

Now, time to eat.