jeebus

Ok so sorry to myself once again for the hiatus. It's been a hell of a week due to a crappy cold and an overactive schedule. I won't even get into details.

Thursday was the first practice and it comprised of fitness testing. hootay. We did 3 tests: death runs for 20 minutes (minute on, minute off), a passing drill, and a plank.
I wasn't disappointed with my run scores but i wasn't thrilled either. I averaged out at 5/4.5. My goal for next time is to average 6/5.5. I plan on doing this at least once a week from now on and I think simply being outside and not being sick will help me improve my score but that's no excuse for the work that needs to be put in.

The passing drill I can't say I expected to do well. I can honestly say I've never had to make a 10m spin pass while running and nobody had ever really taught me how to do it. But I want to learn so that's going to be added to the list of things I have to work on.

The plank I'm mad about. I bitched out on that really badly. I can hold a plank for way longer, especially if I'm not coughing in the middle of it. No excuses, do it better next time.


Saturday I did a workout at Forever Fit in Watertown, which is a really neat gym. I like the setup. (Once again lost my sheet with my stats -sigh)

warm up: bm bar x5

strength: dead lift built up to a solid 3 rep max. I believe I did 3 reps of 3 at 185 and 3 reps of 3 at 205. because of the set up i was using, I did these with the down motion too instead of just dropping it.

rounds: I did 10 rounds of this combo. I did the first 2 reps with 105lbs but it was just a bit too much to push press so I downed the weight to 95lbs

3 thrusters (front squat up into a push press)
20 crunches
20 push ups (both on the ball)

so total 30 thrusters, 200 crunches and 200 push ups. This left me pretty beat
So then I was done for the day.

Now though I think it's time to completely change course. I'm going to focus solely on running and skills conditioning now I think. I'm already stronger, now it's time to get faster and go harder for longer. I know nobody reads this blog but if they did I'd ask for some advice.

small town trap

gym arrival: 2:58pm

warm up: bm- bar x5

jerkity: I did 6 reps of this superset which was a solid workout in addition to the bench press. using a 65lbs barbell:

jerks x 8
box jumps x10

then i benched

65 x5 to warm up and then 6 sets of 95lbs x6

cool down: 5 min fast walk on tredmill

tunes: courage- alien ant farm, north american scum- lcd soundsystem, one more chance- biggie smalls, psycho killer- talking heads, goodbye to you- the used

gym departure: 3:50pm

nothing in life that I can't achieve

boooombababoombox!

damn it felt good to get back in the gym after a 3 day hiatus! Wednesday I had my first night of volunteering at Newton-Wellesley hospital and thursday i had a meeting with the beanie rookies to hash out our skit, which is gonna be hysterical. Friday night both my dad and I were feeling antzy so we went out to dinner. The one glass of wine in combo with only 5 hours of sleep over the past 2 days had me falling asleep at 9pm so no gym friday either.

Gym arrival: 3:30ish ?

warm up: bm- bar x5

strength: back squats 95lbs x 5, 115lbs x 5, 145lbs 5 reps of 5

endurance: 4 rounds-
front squats- 95lbs x 10
20 crunches
20 push ups
20 barbell hops

cool down: easy row 1000m/5:27 min

tunes: kitchen mitts-disco biscuts, harder better faster stronger- daft punk, there goes my gun- the pixies, glosoli-sigur ros

gym departure:4:30ish

if you believe they put a man on the moon

sooo..... i did indeed do a workout today, but i lost my little notebook that i record it in :( and i took pictures on my phone of my set ups i was using but i can find the right driver to get the pics off my phone :( :(

long story short, i tried to work on some body control using cones and hurtles. The results of the work out i drew up left a lot to be desired but it was the first time i tried designing one of my own "obstacle course" style workouts so it can only improve from here. i made 2 different set ups and went through each x5 recording the time it took me to complete them. unfortunately i lost those notes.

being unsatisfied the quality of my workout and cranky in general, i hopped on the row machine and went for 1/2 an hour/5000m while watching the bruins game.


oh ya and no hernia! just some strained abs muscles

I'm not the kind of girl that gives up just like that

gym arrival: 8:07pm

warm up: bm bar x 5

The Lift: so the lift was more or less fine today. However, i think i might have gotten a small hernia while trying to do a pull up in between sets. so fucking stupid... as i was trying muscle my way up i felt a weird pop in my lower ab. it wasn't painful really, but it sure didn't feel right. there's no visable sign of anything wrong and it's too soon to tell whether it feels different or if i'm jsut mentally freaking out about it....guess we'll see tomorrow

Overhead squats: 45 lbs x5 x5, 55 x 5 x5, 65 x 5, 75 x3, 85 x3, 95 x2 x2

Back squats: 95 x 5, 115 x5, 125 x5, 135 x3, 145 x3, 165 x3, 175 x2, 185 x2 x2

Dead lift: 135 x 5, 155 x3, 175 x3, 185 x2, 205 x2, 225 x2, 230 x2 x2 (woohoo!)

tunes: the new deal

no cool down..just wanted to get outta there

gym departure: 9:20 pm

i love when you shake it like that that that

gym arrival: 7:51pm

warm up: bear maul-bar x5

the boogie: Yesterday was my day off but today I was still very tight in the hamstrings, as I have been the past couple of days. I wanted today's workout to be quick, not quite brutal, but enough to get my body going. I think I accomplished that fairly well, though it turned out to be a little harder than I expected.
Using a 65lbs barbell-

6 hang cleans
50 burpies
50 crunches (on the ball)

6 push presses
40 burpies
40 crunches

6 hang cleans
30 burpies
30 crunches

6 push presses
20 burpies
20 crunches

6 hang clean+presses
10 burpies
1o crunches

cool down: 10 min easy walk on the treadmill and texting about the chuck norris look-a-likes in my gym

tunes: sex changes- dresden dolls, and your bird can sing- the beatles, holland 1945-neutral milk hotel, nimrod's son-the pixies, the landlord is dead-do make say think, hypnotize-system of a down

gym departure: 8:45pm

feelin like a star, you can't stop my shine

gym arrival: 8:07 pm

warm up: 5 minutes moderate pace on the bike, total distance about 1.5 miles

going the distance:
today's work out....CARDS OF DEATH! (que dramatic music) Actually, it was a great endurance workout that left me feeling like a champ at the end. Using a deck of cards, assign a core exercise to each suit, then do the move the number of times on the card drawn.

example: 4 of clubs=4 crunches.

In between each exercise I jogged a lap around the track, which upon further inspection I found out is actually 17 laps to the mile, not 14. This actually worked out for me because 17X3=51. So by the time I went through the whole deck and did a slow cool down lap I had jogged 3 miles.

I assigned my core exercises as such:
hearts- leg lifts
spades- mason twists
diamonds- knees to chest
clubs- crunchs

The whole deck equals a total of 95 of each exercise, that 380 core movements total. Not too shabby. While it was taxing, I still had plenty of energy by the end of it. If I had more time I might have gone through the deck again but without the laps in between. I think I need different running shoes...

cool down: one reaaaallly slow lap around the track in the opposite direction and some stretching

Lots good sounds on the ones and twos: Dracula's wedding- outkast, sir duke- stevie wonder, apeman- the kinks, optimistic- radiohead, money honey & boys boys boys- gaga, intro & it'll be ok- limp bizkit, tomorrow never knows- the beatles

gym departure: 9:20pm

Baby I Like It!

gym arrival: 8:12 pm

warm up: bear maul-bar x5

the cheese: My legs needed a rest today and I wanted to give my upper body a good workout so I designed today's session to really push my upper body strength. Some of the exercises made me a little nervous, pushing all that weight without a spotter, but there was no problems and it was a decent workout for the day. All of the barbell lifts were done to reach just shy of my max weight and all of the body weight exercises were done til failure.

push press: 65lbs x 5, 75lbs x 5, 85lbs x5, 95lbs x 3, 115 x 3, 125lbs x 2 x 2 x 2

pull ups(95lbs assist): 12 x 9 x 6

bench press: 45lbs x 5, 65lbs x 5, 75lbs x 5, 95lbs x 5, 105lbs x 3, 115lbs x 3, 125lbs x 2 x 2 x 2

dips: 10 x 7 x 7

bent rows: 45lbs x 5, 65lbs x 5, 75lbs x 5, 95lbs x 5, 105lbs x 3, 115lbs x 3, 125lbs x 3, 130lbs x 2 x 2 x 2

push ups (on the ball): 50 x 35 x 20

tunes: damn it's been a good music day for me but at the gym I metaled out with some kittie \m/(-.-)\m/

gym departure: 9:32pm, last person there ha

cold showers aren't just for boys

gym arrival- 5:15pm

warm up: bear maul- bar x5

the beef: Because of the way I set up this work out I was picking up the bar from the floor. So with an over hand grip I'd deadlift the bar from the floor and then clean it to the shoulder into a front squat position using 90lbs. The barbell hops were done laterally and the crunches and push ups per usual were done using a ball.

front squat x 20
50 barbell hops
25 crunches on the ball
25 push ups on the ball
rest
front squat x 15
50 barbell hops
25 crunches
25 push ups
rest
front squat x 10
50 barbell hops
25 crunches
25 push ups
rest
front squat x5
50 barbell hops
25 crunches
25 push ups

while that was fairly taxing, wasn't quite ready to be finished yet so I hopped on the row machine and rowed 4,000m in about 20 minutes.

cool down: stretched my neck and quads really well, both were making their stresses known by the end of the workout.

tunes: skin is, my- andrew bird, suck- kittie, eyeless- slipknot, fire it up- busta rhymes

gym departure- 6:25pm

headstrong to take you on

gym arrival- 8:13pm

Now that I've found the gym to be practically empty at nights, I get the benefit of being able to freely use all of the facilities without interference. So tonight I took advantage of using a studio room and got to spread my equipment out and do my thing.

warm up: 10 jumping jacks, 10 seal jacks, 10 good mornings, 10 squats, 5 sumo squats each side

circuit: equipment- 60 lbs barbell, 6 lbs medicine ball, 2 aerobic steps precariously stacked, 5 reps of the complete circuit total. After the 3 rep I was getting sloppy with the barbell so I downed the weight to 45 lbs for the last 2 reps.

hang cleans x5
box jumps x5
quater explosive squats x5
side to side box jumps x5 each side
split jerks x5
med ball pushups x5 each side
wood choppers x5 each side
bench press x5
jump rope 1 min.

rest 2 min

cool down: a full body stretch and dancing around the room like a tard.

tunes: I forgot my ipod but another benefit of being in the studio rooms is using the stereo, so i cranked up the one half way decent mixed CD I could find but next time I'm def bringing my trey songz disc in with me.

gym departure: 9:15pm

deadringer

gym arrival: 8:07pm

warm up: bear maul- bar x5

just kept going with it...

BM 55 lbs x5
BM 65 lbs x 3

Decided to work my Overhead squats 'cause I'm not too great at them

OHS- bar x5, 50 lbs x7, 55lbs x5, 65 lbs x 5, 75lbs x2, then another round of 75 lbs x2
Total OHS= 26
Total lbs= 1200 lbs

Front squats- 75 lbs x5, 85 lbs x5, 95 lbs x5, 105 lbs x3, 115 lbs x2, 125 lbs x2, 130 lbs x2
Total FS= 24
Total lbs= 2330 lbs

Dead lifts- 135 lbs x5, 185 lbs x3, 205 lbs x2, 225 lbs x2
Total DL=12
Total lbs = 2090 lbs

Tried to do some pull ups.....unsuccessful :/
so as an after thought did 50 ball crunches and 50 ball push ups

music- RJD2- deadringer album

gym departure- 9:12pm

snowpocalypse

warm up: 3 cups of coffee, gchatting in bed, a little relaxation, and some netflix
work out: SHOVELING

cool down: dinner, hot toddy, and a 3 hour nap

music of the day: umphrey's, led zeppelin, a tribe called quest