__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
Funny, when I told my mother I was running again she asked me if I was going to do the LR marathon on the 3rd of March :p
No running today, it was strength day
seems to be lining up perfectly for the weather, though...nearly 70 all week Windy will be good for the sprints
Here's today:
foam rolling
mobility warm-up
strength - Workout A
1a) box squat: 3 x 12, 85lbs, 90,90
1b) low incline DB bench press: 3x12, 30lb DBs
wasn't sure where to start with the squats..12 reps and 3count lowering. Might've had some left in me with 90lbs, but wanted to be sure my glutes were doing the work. BP was just right at those reps, barely got the last rep up on the last set.
2a) BB RDL: 2x8, 85lbs, 85lbs
2b) DB back lunge: 2x8, 25's x 2
both of these were just about right weight wise. AGain, focusing on the glutes for the lunges and felt it on both sides
3) side planks with leg lift: 2 x 6 (5 sec hold)
Targeted exercises (60 sec ISOs):
Bulgarian SS
lat pull down scap retraction @ 95lbs
push up plus 1x12x5 sec holds
awesome workout, went back to work panting
tomorrow have an all day meeting followed by dinner out with the group, so HOPE can get sprints in at lunch Think I'll run around the block.
Funny, when I told my mother I was running again she asked me if I was going to do the LR marathon on the 3rd of March :p
Quit being a wuss, Cappy! You could have started one of those 10-day marathon training plans.
Quote:
3) side planks with leg lift: 2 x 6 (5 sec hold)
Nice workout! Do you stay in side plank position for these and just move the leg up and down for the 5 second holds? I tried leg lifting in a side plank a couple of times and it was pretty much a disaster.
1 rep on the side plank is up, hold 5 secs, down. Then repeat.
well full day meeting then dinner afterwards took over my running time Just did some foam rolling for my spine and off to finish off the rest. Am sore from yesterday in all the right places Hoping to double up tomorrow.
Yeah, 10 day plan would be great! First have to get through my 10 min run
Still no running Stupid 1.5 day meeting messed up my plans.
tonight was regular workout
foam rolling
mobilitiy warm-up
Workout B
1a) supinated grip pulldown: 2 x 8 x 125lbs
1b) db step up: 2 x 8 x 30lbs
pull downs were grip fryers, making the step ups hard. Step ups were on the taller bench than last time, so they were hard without having the extra issue of holding the weights Considered starting with the 35's, glad I didn't bother...30's were tough
2a) face pull: 3x10x50lbs
2b) med grip cable row: 3x10x80lbs
face pulls were good. CAble rows were hard with 80lbs and all 8 reps
3a) band jack knives: 2 x 8
good ab action
targeted exercises:
60 sec isos
bg SS
scap retraction
PU+ x 12 5 sec holds
considered running when I got home but decided not to push it. Tomorrow's my day!!
Finally! My running shoes hit the pavement, and it was a beautiful day out
foam rolling
mobility warm-up
activation exercises (single leg bridge and clam shell)
5min warm-up jog
8x10 sec sprints with 20 sec rests
20 min walk back
fun fun fun
The 5min running warm-up didn't kill me as expected. Could feel it in my glute med's afterwards, but they seem to be fine now. Looking forward to my 10-15 min day Sat
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
LOL, we're going to have a pre, post, and during summit race
All is good as long as I win...kinda like when I ran in the Rex run mardi gras morning with the king and queen of mardi gras and no one was supposed to run faster than them :p
1a)box squat 3 x 12: 95, 105, 110
1b) db low incline press 3 x12: 30, 35 (x 10), 30
guess I'm still underestimating on the squats. Kept thinking about Bill's blog on too much pink and realizing that I could've done more than 12 reps, so I should've used more weight each time. On the last set I wished I had used the same weight x 3. When I took the weights off I realized that I forgot to take one of the 5's off before I put the 10 on :p
Tried 35's on the BP and couldn't get all 12, so went back to 30's and focus on really slow 3 count eccentric...barely got the 12th one up
2a)BB RDL 2x8: 85, 95
2b) back lunge: 2x8: 30's
actually not sure what I did witht he RDLs. Probablky started with 85 like I ended last month, but I'm pretty sure I went up on second set.
On the lunges only used the 30's cause the 25's were taken...guess that was a good thing cause it worked fine.
my grip was fried, however and my forearms felt like rocks
3) side planks with leg lifts: 2x6 5sec hold
bike intervals to catch up from off day Tues
3 min warm-up
5 30 sec sprints
5 60 sec rests (supposed to do 90 secs but I was in a hurry to get back to work)
5 min cool down
must do targeted tomorrow with jog
my shins and abs are sore from the run yesterday. Can feel my abs when I cough right above my hip bones on BOTH sides
This is the intensity of workouts that I've been needing Others got me fixed, this is fun and heart-pumping hard
Cappy's Running!
Just did some foam rolling for my spine and off to finish off the rest. Am sore from yesterday in all the right places 
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