IronGarm

Fucking migraine. No training today.

Feeling much better today. Weird stuff going on, need to go to the doctor.

Was pretty sore from this weeks stuff so far, so tried to give the quads a break, but still work up a sweat.

Warm-up: Jump rope, rolled out quads.

Workout:
Hanging knee raises, 15 reps
Weighted Carry, 63 lb sandbag, 100 meters
Overhead press, 45 lb bar, 15 reps
Squats, 25 reps
4 rounds

Did this at a moderate pace, 30-60 seconds rest as needed.

3 mile walk, 25 lb ruck

Warm-up, carried a window unit air conditioner down to the basement and installed it.

Jump rope, overhead squats.

Deadlifts:
45 x5
95 x 5
135 x 10-10-10

Chin-ups: 5-5-4-3-3-3-2-2-2-2-2-2

Pushups & Situps 10/15, 7 rounds

3 mile kid push, with two other kids, holding onto stroller and whining. Got to push a 55 lb kid and carry 37 lb kid up a hill and then had enough and made enough threats to get through another mile just pushing the baby. I did not force them to go, they insisted on coming even though they could have stayed home with their dad and watched cartoons . . .

I'm glad they wanted to get some exercise (my middle child actually was blissfully running circles around us the whole time), but they need to understand that exercise is "hard" and that is "good" and "I'm bored" does not mean you can sit down on the road and refuse to move.

Jump rope to warm up.

Bench press, warm-up 3 sets at 45, 5 reps.

Bench press 70 lbs, 8 reps
25 lb kb swing 15 swings
50 jump rope
30 seconds rest
5 rounds

3 mile "stroll". :)

Ran about 2.5-3 miles, don't know for sure, was running laps up and down the street while everyone else did the workout. Tomorrow, I will be hiking up a big rock, most likely with a four year old on my shoulders for part of the way so I think I'll let that be my "workout". :)

Saturday update:
Had to leave the camping trip because of rain. Okay, my baby is stronger than I thought. He marched up 567 steps (well, I'm exaggerating) plus a lot of rock to get to the top of a mountain in the pouring rain. He whined the whole way down, but I digress. So, tomorrow (Sunday), I squat.

Warm-up, none.

bench press:
45 x 5
65 x 5
75 x 5-5-5-5-5
This was too light, 80 or 85 next time

Squat:
35 x 5
85 x 5
105 x 8-8-8

Hanging knee raises 15
rollouts 15
oblique med ball situps 20
x 2

3 mile walk, not too slow, not too fast.

Overhead press
Front squat
65 lbs, superset x 5

My head hurts.

On a positive note, I may have acquired two lifters.

Warmup: dynamic stretches, squats, deadlifts, presses, russian twists, swing-throughs

Circuit:

Back Squat, 95 lbs, 10 reps
See-saw press, 15 lb dumbbells, 15 reps
Deadlift, 125 lbs, 10 reps
5 rounds

Ugh.

next day update: Am going to call this "Destroying the Posterior Chain". Because I think I did. Woke up with a throbbing hamstring at 2 am. Never had that before, very sharp pain. Ibuprofen and aspircream helped but the whole hamstring-glute-back extensor continuum is not happy with me this morning. Just feels like DOMS, but maybe a bit more sinister.

3 mile walk, I pushed my 45 lb kettlebell in my jogger stroller for resistance because I didn't have a child to use. My hamstrings are sore, but recovered from whatever horrible thing was going on last night.

Warmup, nothing special.

Supersets:

Bench Press, 80 lbs, max reps (7-6-5-5-5-4)
Pullups, max reps (6-6-6-6-5-5)
6 rounds

maybe some running later.

Writing this stuff down as a reminder to myself that vacations are about fun.

Typically, our annual, week-long, extended family beach vacation has me running boot-camp style workouts on the beach every morning while the kids run amok. But, this year, I decided that it was more important that the kids not have to hear yet again, "I'm sorry honey, but Mommy has to train." Instead, I have been finding that I can get in plenty of exercise and spend some quality time with the kids.

So, I have been giving instructions and heading down with the kids to play and this has been a much happier vacation. And, I don't have to sweat too much while still getting plenty of exercise.

Early morning is a great time to walk on the beach and look for sand crabs and if you walk too far, sometimes you have to carry kids a half mile or so. The kids like practicing gymnastics on the sand and although embarrassing and ridiculous, I do have to demonstrate. Having races in the pool and see who can swim the farthest underwater is fun as well. And, of course, throwing kids in the water, well that's a tradition.

I'll come back weaker, but not fatter. And, I'll be happy about it. No regrets, and no wasted mornings sweating on the beach with a bunch of grownups who simply need to drink less beer and eat less crap.

I'm going to the beach next week, and aside from swimming, walking alot (while carrying enough beach supplies for 7 people for an 8 hour day), and practicing cartwheels and handstands in the sand, and returning to the beach in the evening with the puppy, I have NO other plans for exercise. Oh, and I'm going to eat and drink too much as well! :)

Enjoy the beach Spider!

Back to training. This is a planning post.

Warrior Dash is in six weeks. I think I will be doing one strength maintenance day, one long run day, and two interval runs, one with bodyweight or implement work between the intervals. The overall goal is increased endurance and the ability to run and climb over stuff without stopping. :)

WU: 400 meter jogs x 3, joint dynamics

Then this shitty shitty workout (was weak and felt crappy).

5 chins
15 Goblet squats (35 lbs)
15 curl and press (20 lb dumbells)
15 deadlifts (85 lbs)
10 1/2 turkish get-up (each side) 20 lb kettlebell

Wanted to do 4 rounds, but barely got through 3.

Tomorrow is another day. Off to weightlifting practice.

Can I have a recommendation for a good inexpensive Oly bar for an old man please? Mickey tells me you are the guru to see on the subject.
I can snatch 180lbs now with very little knee dip and would like to see what I can get up to.
Thanks
TOM

Much appreciated, thank you.

Happy to oblige. :)

Walking, weeding, bike riding. etc. Mildly sore from yesterday, knees are not happy for some reason, glad I didn't push it. Tomorrow is another day.

Back to a little oly-lifting. Happily surprised at my progress strength-wise.

Warm-up: Snatches, walking lunges with rotation, etc.

Power cleans, doubles:
35
55
85
105
110
110
110

Jerks from the split:

35 x 5
55 x 5
75 x 5
95 x 5-5-5

Conditioning:

5 sandbag Zercher squats, 60 lb sandbag
40 yard hill sprint
5 rounds

(this part sucked, the squats were much harder after cleaning)

Me, pushing stroller full of large toddler up hills, whiny walking partner with a water bottle can't keep up. 3 miles.

Migraine, bad. Going to take a nap.

Six mile bike ride with 47 lb hitchhiker. Did not really get out of breath too much, but my quads and hamstrings got a good endurance workout.

3 mile bike ride with hitchhiker on Saturday.

Today's workout:

Snatches, doubles:

Haven't snatched in a long time so power snatched and then overhead squatted on each rep.
35-55-65-75-85-85-85

Bench Press:
35 lbs-10 reps
55 lbs-10 reps
75 lbs-10-9-7 reps

Run: 1/2 mile x's 2