Squat
2x8x95
3x115
3x135
3x155
Bridging 3x 60sec
Monday, May 12, 2014
Tuesday, April 29, 2014
25 Apr and 29 Apr 2014 (IP S1 and C2)
25-Apr S1
Mobility x3
Deadlift
2x5x135lb
3x165
3x185
1x195
Step ups onto bench
8xBW
8x20lb DB
Alt Arm incline Press
5x25lb DB
5x30lb
5x35
Could go up to 40lb next time maybe
Supported Rows
Forgot what weights I used
26 Apr - Hiked 3 miles
27 Apr - Walked 5 miles for MS Walk
29-Apr C2
Treadmill run 0.75 miles (12 minute miles)
Work Block (6 rounds)
Deadlift 3x95lb
Pullups 3x50lb assist (previous was 70lb assist!!!!)
Pushup 10 No scale, but one at a time. (Previous was on knees for up)
Treadmill run 0.75 miles again (12 minute miles)
Felt really good today. Good tunes and felt strong. Now my arms are jelly.
Mobility x3
Deadlift
2x5x135lb
3x165
3x185
1x195
Step ups onto bench
8xBW
8x20lb DB
Alt Arm incline Press
5x25lb DB
5x30lb
5x35
Could go up to 40lb next time maybe
Supported Rows
Forgot what weights I used
26 Apr - Hiked 3 miles
27 Apr - Walked 5 miles for MS Walk
29-Apr C2
Treadmill run 0.75 miles (12 minute miles)
Work Block (6 rounds)
Deadlift 3x95lb
Pullups 3x50lb assist (previous was 70lb assist!!!!)
Pushup 10 No scale, but one at a time. (Previous was on knees for up)
Treadmill run 0.75 miles again (12 minute miles)
Felt really good today. Good tunes and felt strong. Now my arms are jelly.
Monday, April 21, 2014
Run/Walk/Sprint 5K 21-Apr-2014
3.16 miles
41:50 min
13:13 min/mile
Did pretty good for the first 2 miles. Lost steam at the end and walked a lot. Hit mile 2 marker at 24 minutes.
41:50 min
13:13 min/mile
Did pretty good for the first 2 miles. Lost steam at the end and walked a lot. Hit mile 2 marker at 24 minutes.
IP Program 17-Apr-2014 (S2)
3 Rounds mobility and stability. I can really feel it in my scaps the next day.
Squats
2x8x95lb
5x115
5x155
2x175 (was hoping to do 5 but I realized I might not get another one and I didn't want to scare the baby by dropping the weight. He was hanging out with me while I worked out. Everyone else in my house left because I was in a bad mood that day.)
At this point the baby got hungry and I had to stop to feed him. I still feel like I got a decent workout in even though it was short.
Last time I squatted I only did 155x3 and it was ugly. I probably should have only done 165 and gotten all of the reps. Oh well. Next time.
Squats
2x8x95lb
5x115
5x155
2x175 (was hoping to do 5 but I realized I might not get another one and I didn't want to scare the baby by dropping the weight. He was hanging out with me while I worked out. Everyone else in my house left because I was in a bad mood that day.)
At this point the baby got hungry and I had to stop to feed him. I still feel like I got a decent workout in even though it was short.
Last time I squatted I only did 155x3 and it was ugly. I probably should have only done 165 and gotten all of the reps. Oh well. Next time.
IP Program C! 14-Apr-2014
10 min Conditioning Block 1 - 30/30 on Elliptical. Pretty hard.
5 min recovery
15 minute workblock 1 - 6 rounds
Squat - 5x75lbs (started with 95lbs and there was no way that was happening. I had to clean it off the floor because there are no squat racks at my gym. )
Bench 5x75lbs (again started with 95 lbs and then realized that was too heavy)
DB Rows 5x30lbs e/s (1 arm row with knee on bench) Good weight.
5 min recovery
10 minute conditioning block 2 - 30/30 on elliptical again. Pushed really hard on this one.
Quit there because I ran out of time and had to get back to work.
5 min recovery
15 minute workblock 1 - 6 rounds
Squat - 5x75lbs (started with 95lbs and there was no way that was happening. I had to clean it off the floor because there are no squat racks at my gym. )
Bench 5x75lbs (again started with 95 lbs and then realized that was too heavy)
DB Rows 5x30lbs e/s (1 arm row with knee on bench) Good weight.
5 min recovery
10 minute conditioning block 2 - 30/30 on elliptical again. Pushed really hard on this one.
Quit there because I ran out of time and had to get back to work.
Thursday, April 10, 2014
IP Program 09-Apr-2014 S1 Week 2, Day 5
Was short on time, so I ran through this in 30 minutes.
Skipped mobility and stability warmup.
Deadlift
2x8x95lb
3x135
3x155
3x175
Step ups 2x8 onto bench (did these between deadlift sets)
Cable Ab Pull downs 3x10 100lbs - seemed too easy. I'm not sure how to do these.
Alternating Dumbbell Bench Press
10x20lb
10x25lb
5x30lb
5x35lb
Supported Row - face down on incline bench
10x10lb - Way way way too light
5x20lb- better
5x30lb good weight
Side Bridging 3x30sec e/s - Last set was brutal. Only made it 20 seconds before I dropped and went back up.
Bicep Curl
8x15lb
8x20lb
Skipped mobility and stability warmup.
Deadlift
2x8x95lb
3x135
3x155
3x175
Step ups 2x8 onto bench (did these between deadlift sets)
Cable Ab Pull downs 3x10 100lbs - seemed too easy. I'm not sure how to do these.
Alternating Dumbbell Bench Press
10x20lb
10x25lb
5x30lb
5x35lb
Supported Row - face down on incline bench
10x10lb - Way way way too light
5x20lb- better
5x30lb good weight
Side Bridging 3x30sec e/s - Last set was brutal. Only made it 20 seconds before I dropped and went back up.
Bicep Curl
8x15lb
8x20lb
Tuesday, April 8, 2014
IP Workout April 4 & 7
Friday April 4 S2, Week 1, Day 3
Squat
2x8 @ 45lb
3x75lb, 3x95lb, 3x115lb, 3x135lb, 3x155lb
My knees have been hurting since I started squatting again, but not today. yay! Form started to break down at 155lb. I'll post a video when I figure out how. Basically my butt started coming up first. Is this due to a weak posterior?
Single Leg RDL w/ 35lb kettlebell, 2x8 e/s
DB should press 2x8 @ 15lb (heaviest dumbells that I own)
Rotational medball throw 2x20 (I used a basketball)
Overhead DB extensions 2x8 @ 10lb. Started using 15, and then dropped the weight because it was too heavy.
Monday April 7 C2, Week 2, Day 4
Totally didn't want to work out today. I procrastinated for awhile and then dragged my sorry butt to the gym. Workout wasn't great, but at least I got through it.
10' conditioning block - Elliptical. Steady State. Too lazy to do intervals.
5' Recovery
15' Workblock 1
3 Deadlift - 95lb (this weight seemed really light to me, but it is 50% of my BW so I stuck with it)
3 Pullups - Used assist machine on 70lbs. Tried 40lbs thinking that would be my pre-pregnancy weight and couldn't even get 1 with a little kip. Today my lats are feeling it so I think this was a good weight. I struggled to get 3 each round, but I was able to get them.
10 Pushups I had to do knees on the up, and full plank on the down. These were really hard for me. Probably due to the giant milk jugs that are attached to my chest.
5 Rounds
5' Recovery
10' Conditioning block - Stationary Bike. Spent most of the time making a new playlist on my phone. Then did a few 30s intervals. 1.61 miles, Ave HR 119
15' Workblock 2
5 Box Jumps - 13 inches (Gonna need a few new sports bras. My milk shake was bringing all the boys to the yard!!!!!) Next time will use a higher box.
3 Barbell Rows - 75lb
5 DB shoulder Press - 20lb
8 Rounds
Squat
2x8 @ 45lb
3x75lb, 3x95lb, 3x115lb, 3x135lb, 3x155lb
My knees have been hurting since I started squatting again, but not today. yay! Form started to break down at 155lb. I'll post a video when I figure out how. Basically my butt started coming up first. Is this due to a weak posterior?
Single Leg RDL w/ 35lb kettlebell, 2x8 e/s
DB should press 2x8 @ 15lb (heaviest dumbells that I own)
Rotational medball throw 2x20 (I used a basketball)
Overhead DB extensions 2x8 @ 10lb. Started using 15, and then dropped the weight because it was too heavy.
Monday April 7 C2, Week 2, Day 4
Totally didn't want to work out today. I procrastinated for awhile and then dragged my sorry butt to the gym. Workout wasn't great, but at least I got through it.
10' conditioning block - Elliptical. Steady State. Too lazy to do intervals.
5' Recovery
15' Workblock 1
3 Deadlift - 95lb (this weight seemed really light to me, but it is 50% of my BW so I stuck with it)
3 Pullups - Used assist machine on 70lbs. Tried 40lbs thinking that would be my pre-pregnancy weight and couldn't even get 1 with a little kip. Today my lats are feeling it so I think this was a good weight. I struggled to get 3 each round, but I was able to get them.
10 Pushups I had to do knees on the up, and full plank on the down. These were really hard for me. Probably due to the giant milk jugs that are attached to my chest.
5 Rounds
5' Recovery
10' Conditioning block - Stationary Bike. Spent most of the time making a new playlist on my phone. Then did a few 30s intervals. 1.61 miles, Ave HR 119
15' Workblock 2
5 Box Jumps - 13 inches (Gonna need a few new sports bras. My milk shake was bringing all the boys to the yard!!!!!) Next time will use a higher box.
3 Barbell Rows - 75lb
5 DB shoulder Press - 20lb
8 Rounds
Wednesday, April 2, 2014
02-Apr-2014 IP1 Day 2 C1
5' recovery
15' work block
Squat 5x65lb
Bench 5x65lb
DB row 5x20lb
11 rounds
5' recovery
10' CB2 rower ave 2:15/500m
15' Workblock
Single leg squat - to 13" box like a box squat
Push press 5x45lb
Inverted row - modified to higher bar
9 rounds
Feeling pretty good considering, but definitely need to take tomorrow off. I am feeling it in the shoulder blades and butt the most.
Also took measurements today
187.2
lb
38.3% body fat
Tuesday, April 1, 2014
01-Apr-2014 Started IP Program
Started an 8 week program written by Will Heffernan (Informed Performance)
Week 1 Day 1
S1
Mobility & Stability Warm up
Dead lift
2x8 @95lb
3 @115
3 @135
3@155
3@175
First day dead lifting heavy in about 6 months. 175 felt heavy but maintained form. Couldn't have gone much heavier.
Step ups 2x8
Overhead press
2x8@45lb
3@55
3@65
Had to stop there because baby got hungry. 65lb felt ok but wasn't going to add any additional weight.
Overall felt good to get back in the saddle after several months of doing nothing because I was pregnant and walking across the parking lot was a workout for me. Especially felt good to do mobility. My body is pretty whacked. I needed that more than anything. Also need to go to chiropractor to straighten out my hips.
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