See it grow like a riot

So Friday night held a great workout with Kentucky down in Providence. I didn't make a post for it that night A: because I was really tired B: I didn't really keep good track of what we did.

If I remember correctly it went something like this:

Bear Mauls(sp?..you know what, even if the spelling is wrong 'bear mauls' looks way cooler anyway) x5 just the bar, then again x5 with an added 20 lbs, so 65lbs.

Then I believe she had me practice my form for cleans with various amounts of weight and then we dead lifted with her maxing out at 204 lbs (damn girl!) and me at 224 lbs. KY lifting 204 is way more impressive than me lifting 224 because the difference in our builds. I wouldn't be half as on track as I am now without her pushing me, so shout out!!!

After that we did 5 rounds of 5 hang cleans and 8 pull downs as an endurance exercise. Not sure what we did for weights on those but sufficed to say it certainly was challenging.

Tonight's workout wasn't nearly as on point. I was little unsure of what to do A: because I'm starting a 6 session round of crossfit tomorrow and I didn't want to be burnt out for it B: I got a serious cardio workout in on sunday during soccer (WHICH WAS THE GREATEST GAME OF SOCCER EVEEER!!!!)

gym arrival: 8:10pm

warm up: 5 min moderate pace on spin bike

the stew: [man makers x10 using 15 lbs dumbbells, then 3 min bike sprint, 2 min rest]x3


cool down: a few easy laps around the track

music: opted for an umphrey's mcghee podcast instead of a shuffle

gym departure : 9:00pm

I rock the party that rock the body

gym arrival: 8:12 pm

warm up: 5 minutes moderate pace on the spin bike/distance 1 mile

the meat sauce: The track at my gym is 14 laps=1 mile, so to make my distance a square mile I jogged 1 lap and sprinted 1 lap before getting into the thick of it.

[regular plank
sprint x 1 lap
right side plank
sprint x 1 lap
left side plank
sprint x 1 lap] x4, holding each plank for 1 minute, resting a minute-ish in between each rep

cool down: 5 minutes easy pace on the spin bike/didn't bother to check the distance

after my my second and fourth reps of the plank/sprint i took some extra time to try to roll out my right hamstring which has been bothering me a bit. It's still a little sore so I've got to take extra care to stretch it.

gym departure: 9:03 pm

best songs on the shuffle: Gimmie Some More-Busta Rhymes, Trucker Atlas-Modest Mouse, I Feel Free-Cream, We Used to Vacation- Cold War Kids.

No more procrastinating

The main purpose of the blog is to track my workouts. My goal is that'll not only provide some added motivation to get my ass to the gym, but that it'll also help me more effectively plan workouts and track my progress.

Gym arrival: 8:30pm

warm up: 50lbs barbell - 5 reps
hang clean
front squat
push press
back squat
over head press

the main squeeze: 90lbs barbell - 4 reps
hang clean ------------------------------- Total: 4
front squat x5-----------------------------Total: 20
push press---------------------------------Total: 8
dead lift x5---------------------------------Total: 20
snatch from floor--------------------------- Total: 4
push press
crunches on ball x25------------------------Total: 100
elevated pushups on ball x25----------------Total: 100

cool down: walking on tredmill at 3.0 for approx 17 minutes. After the first 5 minutes or so, everytime my heart rate dropped down to 100bpm I did a set of 10 dips, bringing my heart rate up to about 140 bpm. Did somewhere between 30-40 dips.

gym departure: 9:27pm

best songs on the shuffle: genesis- justice, rollin-limp bizkit, she's got issues- the offspring, some band of horses tune that made me smile.