Making me Even "Cappy" Steven

[cappuccino]

Thanks Mahler!

[RacerBill]

Mmmm... that chicken salad sounds superb!

And licking the bowl is one of life's little pleasures.

[cappuccino]

It was good, RacerBill. However, after eating it 3x already today, I'm done with it. Want the rest of the leftovers? :p

Dang, that freshly roasted almond butter is to die for Too bad it doesn't kill fat cells!

Wed May 31st

mobility warm-up

Workout A
I was so glad to be moving on to 12 reps starting this week, but then I realized it bumped up to 3 sets from 2!

3 sets of:
1a) single leg DB RDL 30lb DBsx 12
2a) I,Y,T on ball 5lbs x 12

The first set of RDLs went well, I was pretty pleased. Even cooler was that I started feeling them for the first time in my hammies/glutes instead of low back. The second set absolutely sucked! I was wobbly and had to start over after about a 1.5min rest. 3rd set was ok. I think the I,Y,T's kicked my RDL boutay :p

3 sets of:
2a) single leg 1-arm cable row 40lb x 12
2b) DB bulgarian split squat with band on knee 25lb x 12

This set was much more rewarding than the second. Felt pretty good on the rows and kept a good knee over toe position. Bulgarians kicked my boutay, but in a good way and form was just fine.

Still owe myself:
3a) side planks 2 sets of 12 @ 5 sec holds

foam rolling

I was beat, so I decided to go home...must plank and roll soon. Also good sleep will be needed tomorrow'S wORKOUT!

[galya]

Good job girl
Almond butter sounds too good, never give me the recipe.

[cappuccino]

Thanks, galya. I'm beat.........

No recipe. Roast almonds, grind them. Try to eat in moderation.

planks and foam rolling complete...off to bed

[cappuccino]

Thursday Jun 1

mobility warm-up

Workout B

1a) end range hip extension x 20
1b)push-up plus x 20 (5 sec hold)

only one set, was a lunch workout and needed to save time

3 sets:
2a) 90 degree step-ups x 25lbs x 12 reps
2b) cable push x 30lbs x 12 reps

had some really good step-ups and some not so good, so will try 20's this weekend and focus on perfection...
cable PUSHES went well, feels good

3) dead bug 2sets x 20reps
I like these still...simple yet effective

ISOs at home a little bit a ago
lunge, dip plus, inverted row

well made it through both workouts at the new rep/sets and it feels like a whole new workout. Fun to get away at lunch!

Looking forward to the light mobility day tomorrow

night night

[galya]

Cool
How do you perform a cable push?

[cappuccino]

It's a cable row (with cable at about shoulder height) and your back is to the stack, so you grab the handle and push it out. A little twist in the shoulders, but hips stay square. Kind of like a weighted punch.

[Buk]

Looking good Cappy! You must be getting closer to the straight and narrow every day. I will be really interested to see what Bill does with you as you transition out of the corrective phase into the next progression.

One question, on the Bulgarian split squats, does the band pull your knee out or in across your body?

[Iamjennmedic]

Great workouts Cappy. How are things progressing for you? Caan't wait to see what's next for you. Doing awesome girl

[cappuccino]

Thanks Buk and Jen!

Buk, I'm not sure what's next....maybe another corrective phase. Will see what Bill says. I am definately doing better and can tell even when I walk both of my hips move On the Bulgarians the band pulls my knee inward, so I have to resist it to keep my leg in line. Pretty rough.


Friday Jun 2nd

mobility day
warm-up
foam rolling
targeted exercises

It was a nice day in the shade yesterday, so I was able to do this on my back deck last night. Buggy out there, but still nice to be outside.

And JP told me I was looking more 'angled' yesterday morning. Hmmm, I wonder if that means as opposed to curvy I guess being consistent has its benefits

Off to watch my (9yrs old today) nephew do his first 5k at the Dino Dash!

OOOh, and I got my Land Rollers yesterday...got to try them out!

[cappuccino]

Here's some pics from Dino Dash yesterday. I'm so proud of my nephews (and Mom and bro-in law too ) Maybe next year I'll race too

I didn't realize my 5yr old nephew was doing the 5k too. I figured he'd be pretty slow cause he'd burn out. However, I went to look for a drink for him before he finished, and ended up missing the grand finale. He finished in about 33mins or so. My 9 year old nephew finished just behind his daddy @ just under 26mins. My mom was happy with her sub 40min finish, although she didn't keep the 5yr old in eye shot for very long.

Pre-race excitement:



Cameron nearing the finish line:


Later that night at his pool b-day party. Maybe their first biathalon(run then swim? :p )


As far as my workout, I ended up doing some Land Rolling before the party to try out my new toy. It was fun! I do think I can turn better, and boy those things do roll fast! Will have to give it more of a roll later in the week.

Off to the gym to get back on program!

[cappuccino]

Sun Jun 4

mobility warm-up
workout A

3 sets of:
1a) one leg RDLs: 30x12
1b) I,y,T on ball x 12each

did much better on these than last week, mucho pleased. I can tell when I get tired and start pulling my hammies/glutes out of the equation and recruiting my back. Focus on tight abs definately helps.

2a) 1 leg 1 arm cable row:40lbs x 12
2b) bulgarian split squat with band on knee: 25lbs each x 12

also mucho better on these. A little awkward on the rows, but by the 3rd set my body was following my brain I start muttering 4 letter words during the bulgarians, but will probably move up next week anyway :p

3) side plank: 2 sets of 12 @ 5 sec holds

Had a friend there watching my workout today and he mentioned how much more sense it makes in person than reading...guess you gotta be there cause it's not easy to explain.

another good thing I've noticed is that I'm not having the pain in the front of my right hip that had been plaguing me for quite a while.

And in about 10 mins, it'll be my turn for a massage.

Very nice sunday

[russ]

Sounds as though this program is helping you, Cappy.

[hard_rox]

Great progress, Cappy. All that in only 2 weeks!! Who would have thought?

And is it me, or does it look like your Mom has the same leaning problem as you? Maybe its genetic! :p

[galya]

Those land rollers look wicked, what do they feel like (any different?). Do you go faster?

[cappuccino]

oh no, I slipped to page 2

been working out, but just not finding the time to log

sunday was workout b

Monday was an off day

today was mobility day (supposed to have been yesterday)

galya, I really like the Land Rollers..they feel normal and think I do have more more control and they do go faster than I thought they would. Can't wait to get out and roll again.

Greg, my last name ain't Pisa for nothing