Monkeys are awesome!

[Aoife]

Thanks. That's actually helpful because I wasn't thinking that simple. Now I think I've come up with a upper day that's 4 exs and a lower day that's 3. Sweet. I don't normally like upper/lower splits, but I think I could deal with this for a bit.

hmm... yeah me and my burthday suit aren't getting along these days. Hence why I need to get back to the gym.

[Aoife]

Waterpolo, 30 min.

[Aoife]

I've decided on a new workout, finally. (slacker that I am)

Upper/lower split, for funzies.

A
db bench press
seated cable row
lat pulldowns
db shoulder press
8-10 reps of each, 3 sets, for starters. I prolly won't change it because of my shoulders. Too much weight (low reps) and too many reps bother my shoulders, so I'm staying the middle ground for this for now.

B
squat
deadlift
rev. crunch (to counteract the deadlift)
This will be a bit different. I'll alternate the squat and deadlift so that every other b workout the same one is first. The first lift will be heavy, 4-6 reps for 4 sets or 5x5, the second lift will be light 12 reps, 3 sets.
On the light squat days I may take the opportunity to go with front squats.

Then, of course, I have my 2 swims, 2 yoga classes plus a hw yoga session, and at least a couple cardios every week.

I'm getting some melatonin tonight after talking with my doc, since the other stuff I'd been taking wasn't keeping me asleep for long enough.
Homework is a bitch... at least I'm keeping up.
I have to find my log to post yesterday's workouts.

[Aoife]

warmup 3 minutes treadmill

ss with no rest, 1 min rest between ss.
dumbbell bench press
25ea x 10
25ea x 10
25ea x 10
seated cable row
55 x 10
65 x 10
65 x 10

ss with no rest, 1 min rest between ss.
lat pulldowns
#6 x 8
#5 x 10
#5 x 10 (i have no idea what the fricken numbers on the cybex machine mean. can anyone enlighten me?)
dumbbell shoulder press
15ea x 8
17.5ea x 8
17.5ea x 8

Then 4 minutes on elliptical. .33 mi.
30s warmup
20s work / 10s rest x4 level 10
remaining time resting at level 1



got home and did some yoga for my yoga homework.

[Aoife]

yoga class
more of a flow class, guest instructor (aka, sub)
incorporated more balancing and core work, which was nice.
60 min.

[Victoria]

Originally Posted by Aoife

Waterpolo, 30 min.

Cool....

[Aoife]

Yeah. I'm a frickin awsum goalie. (relative to the other chicks who tried on my team...)

[ohammersmith]

Originally Posted by Aoife

Yeah. I'm a frickin awsum goalie. (relative to the other chicks who tried on my team...)

You never did tell me which team won.

P.S. Yes, I'll update my stuff (blog & training log) soon.

[Aoife]

We lost. 2nd half I wasn't allowed to goal, since I did first half. So, the two other chicks let happen about 6 goals and we only scored 3ish. So it was like 8-12 or something. ugh. :p

[Aoife]

Bob Hill and his new buxom beauty, Betty, be vacationin' in Europe; as it happens, in Transylvania. They’re drivin' a rental car along a rather deserted highway. It’s late, and rainin' very hard. Bob can barely see 10 feet in fore o' t' car. Suddenly t' car ssprogs out o' control!

Bob attempts t' control t' car, but t' no avail! T' car swerves and smashes into a tree. Moments later, Bob shakes his head t' clear t' fog. Dazed, he looks over at t' passenger seat and sees his new buxom beauty unconscious, with her head bleedin'! Despite t' rain and unfamiliar countryside, Bob knows he has t' carry her t' t' nearest phone.

Bob carefully picks his buxom beauty up and begins trudgin' down t' road. After a short while, he sees a light. He heads towards t' light, which be comin' from an old, large house. He approaches t' door and knocks. A minute passes. A small, hunched man opens t' door. Bob immediately blurts, “Ahoy!, me name be Bob Hill, and this be me buxom beauty, Betty. We’ve been in a terrible accident, and me buxom beauty has been seriously hurt. Can I please use your phone?"

“I’m sorry,” replies t' hunchaft, “but we don’t have a phone. me master be a doctor. Come in and I will get him.”

Bob brin's his buxom beauty in. An elegant man comes down t' stairs. “I’m afraid me assistant may have misled you. I be not a medical doctor. I be a scientist. However, it be many miles t' t' nearest clinic, and I have had basic medical trainin'. I will see what I can do. Igor, brin' them down t' t' laboratory.”

With that, Igor picks up Betty and carries her downstairs, with Bob followin' closely. Igor places Betty on a table in t' lab. Bob collapses from exhaustion and his own injuries; so Igor places Bob on an adjoinin' table.

After a brief examination, Igor’s master looks worried. “Thin's be serious, Igor. Prepare a transfusion.” Igor and his master work feverishly, but t' no avail. Bob and Betty Hill be no more.

T' Hills’ deaths upsets Igor’s master greatly. Wearily, he climbs t' steps t' his conservatory, which houses his pipe organ. For it be here that he has always found solace. He begins t' play, and a stirrin', almost hauntin' melody fills t' house

Meanwhile, Igor be still in t' lab tidyin' up. As t' music fills t' lab, his eaye catch movement, and he notices t' fin'ers on Betty Hill’s hand twitch. Stunned, he watches as Bob’s arm begins t' rise! He be further amazed as Betty sits straight up! Unable t' contain himself, he dashes up t' stairs t' t' conservatory. He bursts in and shouts t' his master:




“Master, Master!… T' Hills be alive with t' sound o' music!”




You know, that joke rocks regardless of what language it's in.

[Aoife]

20 min flow yoga

[gregl515]

Had to talk like a pirate didn't you.

[Aoife]

Actually, I totally forgot all day in school, which really bummed me out.

[Aoife]

Swim intervals

50m warmup
50mx3, 30s rests (supposed to be 4, miscounted)
25mx4, 15s rests
100mx1.5 45s rests
my shoulder gave out on the 2nd lap of my 100m set, so I ended the class then.
it's better now.

~15-20 min total

[Aoife]

Yoga, 60 min.

There was something between last workout and now, but I don't have my crap to remind me what that crap was.

Food has been good, tonite is worrisome, but I can have some whey if I'm low on protein.

Time to do my homework. Oh no, I didn't watch the video on HFCS... I wonder if I can still answer the questions about it.... heh heh heh

[Victoria]

:p

[gregl515]

You miscounted to 4?