September 17, 2012

Warmup
200m row
10 good mornings
5 inch worms
X3

Workout  5 Rounds completed
6-10 strict pullups 
10, 8, 8, 8, 8 

15 unbroken air squats 
15 each round - focused on keeping needs out and depth

8-12 standing dumbbell presses 15#
12 presses each round; round 4 and 5 hardest

Rest 90seconds
X4-5 sets
Keep track of rpe for each set 

RPE was about a 5 or 6-  didn't feel overwhelmed with any one round.  Rest could have been a min. to make it harder.

This workout felt good, a good sweat but not difficult.  Air Squats seemed a little stiff, but they got better. Really focused on the strict pull-ups, keeping the abs and glutes tight.  Probably the best set of pull ups I have done.

Diet:

Breakfast:  2 eggs, 3 pc. bacon, sauerkraut, water
Lunch:
Dinner:

Water Intake --
36 oz hot water - instead of tea
12 oz cold (at 1 pm)

Day 11- 14 : Friday - How time flies!

Holy missing days of the week Batman!   How did it get to be Friday again.

Geesh!!!

Monday's Work out
Day 11 Monday Septemebr 10

Warm up 

1 min row 

30 second AD 

20 arm circles each arm 

5 inch worms 

10 air squats 

x3

A. Seated single arm db press 10-15reps x 3 sets rest 60sec btw arms

I used 15 lb on this no issues - really focused on posture

+ rest as needed/warm up movements 

6-12 strict ring rows 

20 second AD 95% (tough but not crazy)

Should want this Rest 2:30 x 3

2 at 12 Ring Rows; 1 Rep at 10 ring rows

AD was tough but really good

+

Sub Max Pushups from knee (almost max out)

12 walking lunge 

Row 20 seconds 95%(tough but be smart)

Rest 3mins x 3 

12 PU each time

Row was easy

+

5 mins at 75% effort amrap

5 back ext 

2 knee to elbow 

15 seconds plank 

should start and finish at same pace

5 Rounds plus set of BE

Cooldown walk stretch 

Overall this workout was fine  took BE very slow and deliberate.  The AMRAP felt good.  Kept same pace through all.

Thursday I had really planned to Work out  -but Brandon was out of school, David was out early and I had taken the car to be detailed.  But I did part of Thursdays workout today.

  But I had a really hard time clearing my head to focus on the Row Repeats

Thursday September 14
Warmup
Stretch
Row technique

Workout
500m row @2:05-2:15 pace
Rest 3-5 mins x 5 

I only did 3 repeats as 9 am class was starting and they needed the rowers.  My first row was in the 2:25 range - technique was crap.  Took a walk out side during rest. 

Second Row I did better I kept it in the 2:18 range after about the 150 mark, got a rhythm going and really just focused on technique.  

Third Row was the best,  I kept I would guess I avg. 212. this was an RPE of about 5-6.  

Max Strict Pullups green band rest 2-3mins  14

Max Strict Pullups Blue and Purple rest 2-3 mins  4

Max Strict Pullups Blue 2

 I tend to kip a little on the green - easier to keep strick on the blue.

Cool down
Walk stretch 

Friday

Overall the Week went great.  All the WODs I really liked, didn't have any issues with them.  Diet has been better this week.  Only a few cheats, few french fries, some white rice, and couple pieces of flat bread.  So really a lot better.   Friday made me a bit sore -- but a good sore in the legs.  Lower back a little tender but I really am still blaming that on the dancing!!

Hope you had a good weekend!!

Day 9 Friday September 7

Warm up 

So I figured my 80% Hr. was around 152 depending on the Website (this took into account my Resting HR of 55)

Tabata row 8 rounds 80% effort 20 seconds on 10 seconds off 

HR was between 155 and 157 - I recorded 847 Meters and I would say a 6 on the scale of PRE.

Tabata AD 8 rounds 80% effort 

This is the one I have to figure out.  My Heart rate was 168-173 RPW was 8

Overall both TABATA's:  11:44 total time 5:37 in Zone- Avg. 145 with a Max of 173

A. Weighted DB step ups 20 reps total x 5 sets; rest 1-2mins (add weight per set)

Damn, I forgot to add weight - 15 lb DB on 24 inch box.  This was tough especially on left.  The first three rounds I did 10 per leg before switching. Last two I did 5 per leg then switched.  The 4th round I ended on left leg this was good- really had to focus for control.  Rest was 1:30 between each round

  

B. Single Arm Over head walk lunge 10 steps per arm x 5sets; rest 2mins (use 10# kb)

These went well.  Only Dragged right foot once!!  Focus was contained on balance and then keeping arm straight above head.  Rested full 2 min.

I had my watch on for both A and B - combined the time to complete was 25 min.  131 Avg with High of 154.

C. 10 min AD hold 165-185watts check total cals
Ok AD does not have watts.  Tim suggested calories per hour but I just figured I would go for RPM and see what I could do.  I just took a sample at the time noted- figured that would be good.

Total KCal: 52  58-55 RPM Min 5-4:00
                          55 RPM at 3:30
                          53 RPM at 1:30
                          55 RPM at 45-0

I forgot to turn on my watch for the full 10 min - but I did turn in on with 3:10 left  AVG HR 163, high of 172.

Cooldown 

Stretch hips, shoulders, and calves 

Breakfast: Scrambled eggs, left over beef short ribs
Lunch:  Not sure- ate late - the some left over something!
Dinner:  Teriaki chicken bowl, steamed brocoli and carrots with white rice

Man I need to improve the memory - only two days and I am not drinking - what the hell!!!

Day 10 Sun September 9

Heart rate walk 2-3 miles 

raise heart rate for 10 mins then lower for 10 mins 

repeat until you complete 2-3 miles 

let me know know heart rates 

Total walk was 2.71 miles in about 42 min.  According to my Map My Run my Pace at 2 miles was 16:35.  

Walk Slow:  

10 min

HR Avg. 104

High of 114

10 Min Fast

Avg 114

High 122 

10 min Slow  (this had the hill in the park included)

Avg 112

High 121

10 Min Fast

Avg 124

High 132

Nothing to report as far as issues or other -- all comfortable --  left foot still flops but no real issue.

Breakfast:  Omlete with sausage and cheese

Training Day 8

Day 8, nice round number.  Spent a little time after the WOD with mobility and relaxation.  Makes for a longer morning but it is nice to get into my head a bit.

Funny,  I am journaling so much in varied locations,  I have 2 moleskin books and this site.  Someday I should put them altogether.  It would make for an interesting read - not!  But it is nice to be able to get thoughts out wether they are in written or pictorial form.

Warm up 

2min row 

high knee hug down and back 

walk lunge down and back 

inch worm 10

pass throughs 20

2min AD 

x1

A1. Seated DB Press 10-15 reps x 4sets; rest 30sec

15 lb DB:  4 sets at 15 reps

A2. Green Band Pullups 6-8 reps x4sets; rest 2min

3112 Tempo  6-5-6-4 Reps

+ rest as needed get warm for next ex.

20 unbroken air squats 

rest 10 seconds 

sled push no weight down and back x2 red sled (slow GA!) 

rest 10 sec 

20 unbroken air squats 

x 3;rest 3-5 mins btw rounds 

Rest 3 min between Rounds

B1. Back extentions 8-12 reps x 3sets; rest 10 sec 

12 Reps x 3

B2. Sub max Knee to elbow rest 2-3min  

18 reps highest.

Cooldown 

5 min row or ad 

Row - slow  910 meters

Overall 
Workout was great- quiet morning - all by myself.  
Struggled with Seated DB press on set 3 and 4 from 12-15 -- but rested and got them done.
Worked on the GB pull ups with Tempo today.  I was able to get 6 the first time out.  The third set I did kip to get 6.  So really just count 5.  Stayed real strict on last set.

All squats were unbroken!! The sled with no weight was easy and no issues with the pushing motion.  I walked fast - no jog to it..

I think I did B1 and B2 wrong as I wrote them down as C - So I did all the Back extension reps one after another and then Sub max K-E only once.

RPE was Moderate being a 5:  The harder things were the Seated DB press, and then the air squats - but I would give that section a 4.


Summary from watch:
Duration 1:14 min
In Zone 1:03
Avg. 126
Max 163
Kcal: 510

Diet:
Breakfast: Post WOD:
Beef Short Rib, Broccoli 1/4 cup, sweet potato 1/8 cup, 1/4 cup sauerkraut
Lunch:  Ceviche with Mixed Green Salad, no dressing, and spinach Turkey pattie
Dinner:

Water Intake:

Catch up Day

Well I did great on everything till Friday - oops -- But it was one of those weeks.  Ended up Skipping Friday's workout, due to lack of time - planning - and overall want.  I had two meetings regarding the house remodel (yes this is stupid to be doing at this moment - see counseling).  But they went well, I didn't keel over when the price came.

Friday we ended up going to the first SHG home game to sit in the torrential down pour and watch really bad high school football.  It actually was a lot of fun with friends.  I don't think I got to bed till 1:30 am.  After the root debacle - comedy at it's best, we were up chatting with friends.

Saturday dinner out at American Harvest  - actually had a great paleo meal there of Scallops and purred sweet potatoes.  Fundraiser for Girls on the Run-- Wow danced a bit to much - little on the sore side!

Sunday/Monday entailed Sailing Races.

Overall the eating for the weekend was BAD - but not going to worry about it.  Mostly stayed on track, few things like cookie dough, pretzels and pizza - but back on as of Tuesday!!!

So Workouts - yep took the weekend off.  I subbed Monday's workout for Today which I will post below.

Tuesday:

Breakfast:  scrambled egg, with spaghetti squash and quinoa.
Lunch:  Turkey/Sausage/spinach burger on bet of lettuce, and berries
Dinner:  Seared Tuna Steak on a carrot, jicama, sun choke slaw, all on a bed of arugula

Work out:  Swim

Note I am using a app that sets up my swim - I think I didn't put in the speed correctly so this WOD ended up fast!  It was based on 1500 yards. and a time trial of 500 at 7:30.
Basically you get to rest if you make the distance under time.  I added rests so I wouldn't drown!

Warmup Set (400y)
200 build by 50s @ 4:00, 2 x 50 @ 0:55
I made the 200 in just under 4 min.  So I rested 1 min so I could start the next
My 50's I was making in 48 secs.
100 choice Drill

Main Set (900y)
2 x [100 @ 2:00, 25 @ 0:40, 150 @ 3:00, 25 @ 0:40, 100 @ 2:00]
This was tough - made the 100 in 2:09
25 in 35; 150 at 2:59 (hardest); 25 in 38; and 100 at 2:05
100 kick

Warmdown Set (200y)
2 x 75 [25 drill/50 swim] @ 0:15 rest
50 drill
Drill I worked on Nancy's swim techniques.  This was really good but I need to brush up.

I ran for 3 min against the current and spent a good 10-15 min Stretching in the water.

5-7 min working on Ai Chi - and really stretched the shoulders.

My Summary from the swim from the heart rate monitor

29:26 Total time exercising
14:16 in Zone - (125-151)
Avg. Heart Rate 128:  Note the rests are apart of this.
Max HR:  197 
151 Calories

Calculated on my Age and Resting HR:

Your Target Heart Rate Zones While Exercising

• Warm Up
  117-127 bpm
• Fat Burn
  127-137 bpm
• Cardio
  137-148 bpm
• Training
  148-158 bpm
• Hardcore
  158-169 bpm

Wednesday 9/5/12

Day 7 Monday September 3

Warm up

30 seconds row

30 seconds AD

30 seconds right plank 

30 seconds left plank 

x3

Warm up movements 

A1. Close grip bench press 10-15 reps x 4sets; rest 15secs (ask for a spot if needed stay organized)  No spotter so I went lighter

65-70-70 :  15 Reps on 1 and 2; 10 reps on 3 - this was a good push

A2. Single arm bent row 10-15 x 4; rest 90seconds build these two every set

Ok went 10; 15; 20; 25

I think I did this section wrong - I did A1 Rest 15 then A2 - I think I was supposed to finish A1 then move to A2 Master Jedi???  But it still was good- rows could have been tougher.

B1. Split lunges back leg on bench 6-8 reps/side x 4-5 reps; (build weight)

I really like these by the way - seriously:).  Started with 0; 10; 15; 20.  Twenty was a challenge.  Lost a little form and depth for sure.  But was able to stick with the 8 reps.  Right leg is the weak one and has less ROM in this exercise.

B2. Max rep COVP pullups @ 3112 tempo  x 4-5sets; rest 2mins

Ok - forgot to ask what 3112 Tempo was so I winged it.  First two sets I did 7 pull-ups-  then found that it wasn't hard enough so the last two sets just did max rep - I got 13 then 12!!!!!

C. Plank Test regular for time.  1:40

D. 5min Row at 80% effort   1011meters  I figure if my max effort row is keeping the 500 meter time at 2:20;  I put  80% at 2:25.  

Cooldown 

Walk/Stretch

Enjoy the day!  

I forgot the watch today - bummer - but row felt good

Diet:

Breakfast:  Post WOD

Pesto Shrimp Omelet with leftover Jicama, carrot, and sun choke slaw on arugala

Lunch:  Chicken thigh and banana

Dinner:  Braised beef short ribs and candied carrots. 4 oz red wine

Snack:  Mixed nuts, cashew, almond, pistachio,

Water Intake:  75 oz.

Overall things going well and as usual I am running out of time -- have to get dinner on, pick up B for a Cross Country Meet and gas up the car for said meet.

Wednesday August 29th

Yikes,  up early to get a start on the day and it is already 1:20 - hmmm need to work on that!!

Lets see since I last blogged I have done?????  Wow - a lot it was a long week.

Wednesday August 29, 2012

Diet:
Breakfast: was not leftover sweet potato pancakes:  But I do believe I had
Root vegetables and chicken thigh
Lunch:  Left over Lamb Dolmas, swirly quiche - (I think)
Dinner:  Rosted Turkey Legs, Sweet Potato Pancackes, and Salad.

No WOD today - as it was my day off.

Mood:  This was a tough day as we had counseling at 6pm.  All I remember is  being anxious, depressed and wiped out!