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
Thursday, April 10, 2014
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.
Monday, April 5, 2010
3/31/10 - Wed
Run 2 mi at 6mph
100 Pushups W1D2
12
12
8
8
16
90 sec Rest
W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats
Did 35#, could have done 45#
17:05
100 Pushups W1D2
12
12
8
8
16
90 sec Rest
W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats
Did 35#, could have done 45#
17:05
3/30/10
The "Chief"
3 cleans 65# (Rx=95#)
6 pushups
9 Squats
AMRAP in 3 min, then rest 1 min
Did 7 rounds
4
3
3
3
3
3
3
3 cleans 65# (Rx=95#)
6 pushups
9 Squats
AMRAP in 3 min, then rest 1 min
Did 7 rounds
4
3
3
3
3
3
3
3/29/10
100 Push ups W1 D1
10
12
7
7
10
60 secs Rest
3/29/10 WOD
5 Rounds of
40DU
30 Box Jumps
20KB swings (35#)
31:27 RX
10
12
7
7
10
60 secs Rest
3/29/10 WOD
5 Rounds of
40DU
30 Box Jumps
20KB swings (35#)
31:27 RX
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