The Year of Paula

[SpacecityPaula]

Walked 3.5 miles

Active Dynamic Warmup from The perfect body diet book
Prisoner Squat - 10 reps
y squats - 10 reps
Lateral Lunge 8 reps each side
Hip Pop on floor - 10 reps
Single Leg Hip Pop - 10 reps each side
Bird Dog - 10 Reps each side
Y's - 10 reps
Ts - 10 Reps
Is - 10 Reps
Wall Slides - 15 Reps
Walking Quad Stretch - 10 Reps per side
Knee Grab - 10 reps per side
Walking Straight Leg Kick - 8 reps per leg
Forward Lunge with Outside Twist - 8 Reps per Leg
Scapula Push up 15 Reps
WIndmill 12 per side

Balance was rough on the Forward Lunge with an outside twist
I have no flexibility when it comes to the walking Quad Stretch
Hip Pops - I can tell I'm Very tight through the front of my hips.
Single Leg Hip Pops - was totally dying by the last rep on each side - makes me wonder if I've got some firing issues going on.



Test sets for 5x5 Tested Bench , Incline Bench and Rows

Row 1x5x85 < Good starting 5 Rep Max for me on this lift

Bench -
1x5x65
1x5x75 < Good starting 5 Rep Max for me on this lift

Incline Bench
1x5x75
1x5x85 < Good starting 5 Rep Max for me on this lift

I'll test the Squat and the Deadlifts tomorrow

[missjane]

They love to get Girl Scout Cookies!

[kfisherx]

Hmmm... Nice Sat workout. I haven't heard of the book you are working from. It doesn't seem to recommend weights rather body weights. Is it a primarily body weight exercise book?

[SpacecityPaula]

Jane:

I don't know if I can still get Girl Scout cookies

Karla:

It's the other book that Cassandra Forsythe put out this year - It's official title is Women's Health Perfect Body Book. I'm taking the Dynamic Warmup from it to use as my warm up on workout days. I've always had problems with being overly tight.

[nutbar]

I use the ADW from PBD, too, before (most of) my workouts. It's a really great warmup for me!

[SpacecityPaula]

Diane:

I'm definitely feeling the warmup this morning. My ass and thighs are tight.

[SpacecityPaula]

Today has been a rest day.... I spent most of the day Potty Floppin'. Did make some broiled hamburgers this afternoon for dinner tonight along with some tater salad and beans (Bob made those). Spent some time working on my photography today. Tomorrow I get to go out on the pipeline doing an aerial patrol the Nikon is going with me

[kfisherx]

Originally Posted by SpacecityPaula

Today has been a rest day.... I spent most of the day Potty Floppin'.

Sorry but that is a hilarious term!

[SpacecityPaula]

It describes it so aptly!

[SpacecityPaula]

Okay today was the best damn day of work ever.... I got paid to ride in a helicopter

[SpacecityPaula]

Me in the Front Passenger Seat of the Heliocopter


The Big Interchange - IH-45N, Beltway 8 North with the Houston Skyline in the Background


This is part of the Pipeline Site I toured last week.


Me the in back seat

[SpacecityPaula]

Our Ride for the Day


Aiming for Heliopad 1


Compressor Station

The Compressors in this building are in the process of being decommissioned. They are 1940's era technology and while the compressors in this entire building put out 12000 lbs of pressure into the pipeline, there are two smaller buildings with 4 compressors that can output just as much gas.



Sand Pits and Water

[SpacecityPaula]

Banking back over a right of way to get a picture of an encroachment (in this case there's a foundation that's being poured at the edge of the right of way)



Hwy 59 near Cleveland Texas


High Tension Wire Right of Way


Smart Pig Launchers and Recievers on the Mainlines of the Right of Way we Surveyed

[Bytsi]

That's so cool Paula!!!

[SpacecityPaula]

I know and I got paid to boot to sit there and take pictures!