What a relief that you made it through the lay-off.
What recipes are you using for the puppy cookies? I've seen several and haven't bothered to make any yet. I was thinking of baking tonight because it's so cold today, but I don't want to eat anything myself. Puppy treats might be the way to go.
December 4, 2008 Coach Dos' Power Training - STRENGTH Routine Workout B of Phase 2 (ie weeks 4-6) Workout 10 of 10
Front Squats
6x55
4x60
3x65
2x70
then....
5x45 ATG back squats just to really open up those hip flexors even more
then...
walking lunges around the track
*Worked on getting ATG on all of these. Putting myself in the position that the coach wants me in when I catch the bar.
Single Leg Swiss Ball Glute Roll
6xbw
6xbw
6xbw
6xbw
Flat Bench Press
6x70*
4x70
2x70
2x70
12 pushups
*Most reps at this weight
DB Row w/alternating Dumbbells
6x45's*
4x45's
3x50's
2x45's
*Most reps at this weight
O/H Press with Barbell
6x50*
4x50
1x55
3x50
*Most reps at this weight
Operation Chin-up
--3 sets of 3 reverse pullups/inverted rows on Smith bar -- really squeezing shoulder blades together before raising, touching bar to chest and holding 3 seconds, then release.
Glad this is the LAST workout of this stage of Strength. Weeks 7-9 I get to go to 4 sets of 5 reps for most everything.....much better, I think, for me. I will, however, go back to what I did today for weeks 10-12.....actually going down to 1RM for most sets. I'll finish this out, but I'll be glad when Strength is done. I don't like REALLY high rep sets, but more than what I've been doing. Although, I must admit I certainly have seen strength gains.
Nice workout tonight. Felt good all over. I was so stressed from work, I think I just let it all out during this workout.
I've been using these recipes a lot. This week I made the Tempting Training Treats and the Peanut Butter Dog Biscuits. I've passed them out to my friends with pups and they've all loved them!!!
I'm going to try some others this weekend. Seeing as Violet's tummy is probably about as big as a quarter, I'll have enough treats to last her for a long, long time!
Hey there Jane. I'm glad to hear that you made it through the lay offs. It's such a horrible time of year to do it, although, perhaps better than letting people blow a ton on Christmas gifts that they can't cover.
I'm so glad that you've taken up the task of running the next challenge. Although I can't speak for everyone, it's a wonderful thing that you do, and I hope you know that we all appreciate it. Yes, even though we whine about taking pictures each month.
I'm so glad that you've taken up the task of running the next challenge. Although I can't speak for everyone, it's a wonderful thing that you do, and I hope you know that we all appreciate it. Yes, even though we whine about taking pictures each month.
OK, let's see......there is a bar really low on the squat rack. I am underneath of it on my back looking up at it. I am hanging from it with my arms straight. Legs are out. Then, I squeeze my shoulders together. Then, I raise myself to the bar, chest touching, hold for 3 seconds, then drop back down. Squeeze shoulders together again and repeat, repeat.
Quote:
Originally Posted by stingo
Inverted Row?
*lightbulb*
Ahhh ... now I get it!!
Glad you survived the layoff ... I can't imagine how stressful that would be!!!
And thanks for the dogfood recipe site ... I'm thinking of starting to make some of Duncan's food ...
__________________
Life's a Journey ... Enjoy the Ride!
Hey there Jane. I'm glad to hear that you made it through the lay offs. It's such a horrible time of year to do it, although, perhaps better than letting people blow a ton on Christmas gifts that they can't cover.
I'm so glad that you've taken up the task of running the next challenge. Although I can't speak for everyone, it's a wonderful thing that you do, and I hope you know that we all appreciate it. Yes, even though we whine about taking pictures each month.
Yes, Anne, I am grateful that my job is safe. In this economy, it's just a terrible time to be looking for a new job. It's sad today with some of my friends gone.
Thanks for the kind words. Means a lot.
Quote:
Originally Posted by Flab of Steel
Jane, just wanted to add that you look fabulous in your bikini!
I'm putting off baking (for puppies or people) as long as possible. I probably eat a dozen cookies in dough alone when I do.
Thanks!
Quote:
Originally Posted by sidonia
+1
Can't wait to see picture of violet!!!!
Thanks, Kristin.....I appreciate it. And, I can't wait to see her in person!!
Quote:
Originally Posted by UConnJulie
*lightbulb*
Ahhh ... now I get it!!
Glad you survived the layoff ... I can't imagine how stressful that would be!!!
And thanks for the dogfood recipe site ... I'm thinking of starting to make some of Duncan's food ...
Julie, let me know if you try any of them. I'm still practicing and tweaking, but I decided that the ingredient list on the bags of treats at the store just wasn't too good. So, I think I'll just make my own!
Nice workout! So psyched for copious violet pics. Of course, you know me, I also want pics of puppy food porn! Our local farmers market has homebaked puppy treats, they look tempting!
We used to make our dogfood and put it in the freezer back when we had a psycho yellow lab that liked to eat people. (Yes, a yellow lab!) Our trainer and vet thought maybe she had some sort of food sensitivity that made her irritable. Nope, she was just psycho!
We used to make our dogfood and put it in the freezer back when we had a psycho yellow lab that liked to eat people. (Yes, a yellow lab!) Our trainer and vet thought maybe she had some sort of food sensitivity that made her irritable. Nope, she was just psycho!
How Sweeney Todd of you...
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Jane, I just wanted to say I think you were a great example of body transformation this year. Fantastic job on both challenges! It was you who made it clear to me that focus and really WANTING to reach your goals badly enough is what makes all the difference.
Jane, I just wanted to say I think you were a great example of body transformation this year. Fantastic job on both challenges! It was you who made it clear to me that focus and really WANTING to reach your goals badly enough is what makes all the difference.
Thanks so much, Karen! That really means a lot to me, especially as I reflect on the past year and begin making my goals for the new year. I am amazed by the past year and very happy, so I am hoping to use that momentum to propel me into the new year with even bigger goals.
December 8, 2008
Coach Dos' Power Training - STRENGTH TRAINING
Workout A of Phase 3 (ie weeks 7-9)
Workout 1 of 10
Hang Power Cleans
Did 4 sets of 3 -- really concentrating on getting high chest position correct each and every time, weight on heels, shoulders back, wrists really curled under, arms straight, explosive jump. I oly train with the coach tomorrow from the floor.
BB Lunges
5x55
5x60
5x65
5x70
*most reps at that weight
RDL's
5x105
5x115
5x125
5x130
*most reps at that weight
Incline DB Bench Press
5x30's
5x30's
3x30's
5x25's
BB Bent-over Row
5x55
5x75
5x70
Alternating O/H Press with DB's
3x25's
5x22.5's
5x22.5's
5x22.5's
*hmmph! what happened here???
Operation Chin-up - Assisted on Gravitron
1.5x22 lbs assist Inverted Row with 3 second hold at top and shoulders squeezed
Set of 5, then 4, then 3, then 2 Seated Russian Twist
10x10 lb plate - 4 sets
My ass is so kicked. My coach handed it to me tonight. Wow.
So, we started off with what she calls a warm-up and I call torture....sprints, jump rope, other torturous drills where we shuffle, skip and do other things like that. I am officially warmed up from head to toe.
On to oly lifting. I was off at the beginning of our session today. We broke the clean down in parts again, taking it from the floor to below the knee, to hang position, then to high chest and then to clean. Did this a gazillion times. Then tried again to put it all together and was better, but still missing form sometimes when transitioning from the hang to the high chest position. Worked on this a LOT. I still can't believe how technical this is and how hard it is!!! It's laughable that I tried to do any of this just from reading about it prior to working with my coach.
Then, started on the jerk because, as she said.....I was getting into 'paralysis by analysis' on the clean and needed a change up. I did pretty well on the jerk right off. So, then put it all together at the end of our session....clean from the floor into the jerk. Finished with a strong one all the way through. Fun stuff.
Then, worked on pull-ups. She said I was *this* close to one on my own and that she only assisted a tiny bit and she thinks I would have been able to pull it out on my own. I don't think so, but I think there's some progress going on. We did one set of 6 assisted with the band. Then, we did 4 sets of me jumping up for the assistance on the first one and then trying the 2nd one on my own (and she had to assist). She said I was pulling much more evenly tonight, so that's good.
So, I'm supposed to be done and she says she has a fun little thing to end class with. Fun? She has me to non-stop 30 second sets, alternating from horizonal pull-ups (you guys call then inverted rows, and she doesn't like that) to push-ups. Back and forth, no rest, 30 second sets 3x each exercise. Now, that didn't sound so bad until I was doing it. DAMN!
I am WHIPPED. Will be working on my own this coming week on getting that transition from the hang into the high chest without so much thinking about it.
Nice job Jane - that's why I always encourage people to find a teacher for something new. It makes your road a lot more efficient and effective.
I think all trainers say that - "You're *this* close to doing one unassisted - I didn't help you much at all." Least that's what Tim's (my trainer) been telling me lately.
Keep up the great work.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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