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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Thu Jul 22, 2010 4:04 pm 
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Location: Surrounded by short irrational people
Fucking migraine. No training today.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Fri Jul 23, 2010 2:29 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Sat Jul 24, 2010 9:44 pm 
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3 mile walk, 25 lb ruck


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Jul 26, 2010 3:21 pm 
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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


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Jul 27, 2010 2:45 pm 
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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 . . . :superfuckingpissed:

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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Wed Jul 28, 2010 9:14 pm 
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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


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Thu Jul 29, 2010 3:44 pm 
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3 mile "stroll". :)


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Fri Jul 30, 2010 4:52 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Aug 02, 2010 4:00 pm 
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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


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 03, 2010 2:20 pm 
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Location: Surrounded by short irrational people
3 mile walk, not too slow, not too fast.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Sat Aug 07, 2010 4:17 pm 
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Location: Surrounded by short irrational people
Overhead press
Front squat
65 lbs, superset x 5

My head hurts.

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


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Aug 09, 2010 6:59 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 10, 2010 3:12 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Wed Aug 11, 2010 3:58 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 17, 2010 3:02 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 17, 2010 3:09 pm 
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Location: In the kitchen making Shape another fucking sandwich
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! :)


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Sun Aug 22, 2010 12:44 pm 
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Location: Surrounded by short irrational people
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. :)


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Aug 23, 2010 6:44 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Aug 23, 2010 7:03 pm 
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Location: Moving
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

_________________
"They were here less than sixty opposed to a whole army. Its mass crushed them. Life rather than bravery gave up these French soldiers at Camerone on 30 April 1863. In memory of them, the fatherland has erected this monument".


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 24, 2010 2:26 pm 
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Posts: 2343
Location: Moving
Much appreciated, thank you.

_________________
"They were here less than sixty opposed to a whole army. Its mass crushed them. Life rather than bravery gave up these French soldiers at Camerone on 30 April 1863. In memory of them, the fatherland has erected this monument".


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Tue Aug 24, 2010 5:48 pm 
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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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Wed Aug 25, 2010 9:03 pm 
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Location: Surrounded by short irrational people
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)


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Thu Aug 26, 2010 2:13 pm 
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 398
Location: Surrounded by short irrational people
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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Fri Aug 27, 2010 5:14 pm 
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Joined: Mon Mar 22, 2010 3:29 am
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Location: Surrounded by short irrational people
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.


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 Post subject: Re: Trying to get stronger without hurting myself
PostPosted: Mon Aug 30, 2010 2:47 pm 
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Location: Surrounded by short irrational people
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


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