Went to gym but was soo busy so i did
10,9,8,7,6,5,4,3,2,1
of DL and BP
155 for DL and 75 for bench originally this workout calls for cleans but it was too busy at the Estep gym and I tried to go as fast as i can and i forgot that this is a suckfest, but its one of my favorites, i think i will up the dead lifts next time to 175, its supposed to be your body weight (mine is 157 right now) but i like the challenge on this one it really beats you up cause its heavy loads but as fast as you can of course without sacrificing form.
I gotta say i don't miss going to a regular gym i dread it evertime i go in there cause i can never get don't what i need or always sub something, or like today this dude kept throwing his towel on my bench and i was going back and forth, i got so mad i just took it and threw it and said I'm not done! rrrrrr I just wanted to throw it in his face.....lol
Saturday, February 28, 2009
Monday, February 23, 2009
Did the wod today but modified!
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
I did bench press instead of Push press, still not doing anything overhead and used 75lbs for it and time was 18: something
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
I did bench press instead of Push press, still not doing anything overhead and used 75lbs for it and time was 18: something
Sunday, February 22, 2009
Squat clean
Well Ive been pretty pathetic the passed few days and haven't done much, some here and there at Estep for my shoulder but like a broken record I'm just in a funk.
Anyway went in for a quickie at CF before girls nap time and i decided i wanted to up my Squat clean cause i know i had more in me last time it was up.
Got to 115lbs thanks to Dymphna for reminding me about technique and that all it is sometimes, as i got heavier i kept shrugging it up but she reminded me that when the bar is at waist level that i should get under the bar then and it definitely made my life easier, I gotta remember to watch my technique instead of thinking how much weight there is.
45,55,65,75,85,95,105,115
Anyway went in for a quickie at CF before girls nap time and i decided i wanted to up my Squat clean cause i know i had more in me last time it was up.
Got to 115lbs thanks to Dymphna for reminding me about technique and that all it is sometimes, as i got heavier i kept shrugging it up but she reminded me that when the bar is at waist level that i should get under the bar then and it definitely made my life easier, I gotta remember to watch my technique instead of thinking how much weight there is.
45,55,65,75,85,95,105,115
Wednesday, February 18, 2009
Today and past days
Missed blogging the past few days just being busy at night here with the fam,
SUnday, BP 5x5
45,55,65,75,95
100x1,105,x1 did some treadmill work at estep
im stuck here and cant go further and its my nutrition (sucks ) and i know it just not doing anything about cause there a wall in front of me right now.
tuesday, did wod
squat clean wich im good at but ive lost so much strenght but not as much as i thought since the painkiller shot in my shoulder in kicking in i actually did
45,55,65,85,90 and i think i could have gone up cause it was easy and i had the motivation of this chick next too me at the estep gym doing the same thing, long story ask me about it when you see me
DL
135x3
155x3
175x3
195x3
225x3
then for some reason i jumped to 250 my old pr thinking i would get 260 and this is were i lost my strenght in all my lifts all others are fine by few pounds but i just couldnt get 250 up
i didnt try 235 or 245 cause i just got depressed about it not going up and im not gonna push it right now.
Today just an old CFE
10 intervals of row 250 meters however long it takes me to row 250 rest x5 but i was only resting 2min.....i was rowing 250 in 55 to 60seconds i would have needed someone next to me today to do yesterdays cfe, level 10
Oh yesterday was 1 week after getting my shot and Doc said week one shoulder will feel great and week 2 it will feel amazing and i gotta say i feel like i have a bionic shoulder but im still staying away from anything overhead.
Saturday, February 14, 2009
Thursday and friday
Thursday I did 5x5 BS
95,105,115,125,145
would have like to keep going up but not going too for awhile after having a weak back the past few weeks
cfe
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
did get my numbers down
Yesterday i did another CFE from awhile back
row250m x10 however long its takes you to row that rest it x5 inbetween intervals (all out) this one is my favorite i was averaging 1 min to row 250m and 5 in rest.
Im starting to slowly feel that burn to wanna work harder but for some reason i cant get my nutrition in check, i know exactly what i be doing for nutrition and what has worked for me tremendesly in the past but i cant get out my funk right now.
95,105,115,125,145
would have like to keep going up but not going too for awhile after having a weak back the past few weeks
cfe
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
did get my numbers down
Yesterday i did another CFE from awhile back
row250m x10 however long its takes you to row that rest it x5 inbetween intervals (all out) this one is my favorite i was averaging 1 min to row 250m and 5 in rest.
Im starting to slowly feel that burn to wanna work harder but for some reason i cant get my nutrition in check, i know exactly what i be doing for nutrition and what has worked for me tremendesly in the past but i cant get out my funk right now.
Wednesday, February 11, 2009
Yesterday's DL
7x1
135,155,185,205,225,245 (F)
I dont know if its cause im so sore from Cindy but i couldnt get that 245 it felt like i had it and i just let go i didnt even wanna try again and sometimes the second or third try helps i guess im just try to be precautious, but im happy cause my strenght hasnt dramatically decreased at all, my old PR is 250 and I plan on getting 275 before the summer begins.
Was nice to see Tun and the amazing progress she has made, and Tun im envious of the size youve put on in the upper body and your form is perfect, it gives me that motivation i need.
Oh i had brooke with me there and it was late, now i remember why i dont bring the kiddos there anymore, on top of being a crank ball she walked right into a bar and she even got warned and looked right at it like it was made of candy. rrrrrrrrr
will i ever find a balance?
135,155,185,205,225,245 (F)
I dont know if its cause im so sore from Cindy but i couldnt get that 245 it felt like i had it and i just let go i didnt even wanna try again and sometimes the second or third try helps i guess im just try to be precautious, but im happy cause my strenght hasnt dramatically decreased at all, my old PR is 250 and I plan on getting 275 before the summer begins.
Was nice to see Tun and the amazing progress she has made, and Tun im envious of the size youve put on in the upper body and your form is perfect, it gives me that motivation i need.
Oh i had brooke with me there and it was late, now i remember why i dont bring the kiddos there anymore, on top of being a crank ball she walked right into a bar and she even got warned and looked right at it like it was made of candy. rrrrrrrrr
will i ever find a balance?
Tuesday, February 10, 2009
CINDY
as many rounds in 20min of:
5 pull ups
10 push ups
15 squats
I got 10 rounds and 5 pull ups
very disappointing to me but i keep telling myself I'm going ease into it slow and I kinda did, i used 2 bands for the pull ups which made it extremely easy but it still busted up my shoulder, when i got there i was trying a few kips and i can do them well but it just dint feel right, feels like I'm gonna dislocate it, very frustrating because i hate to say i used bands but that what i should be doing, squats were easy but overall my shoulders were rattling and I'm in serious pain, push ups are my strong point, i can usual knock out 20-30 no problem and now 5-10 horrible for me because when i bring my chest to the floor and push back up my right shoulder is almost gonna give out on me.
As for pull ups well I'm gonna have to stop those and i mean completely till I don't feel a thing its to the point where I'm scared to workout after feeling so much pain overtime. I will still use bands maybe 3 to take away most resistance just to keep a little muscle memory and I'm not a small women so its not the best idea for me to be throwing myself up there with weak shoulders.....I was hard, Ive been concentrating on so much muscular strenght that my cardio sucks. Don't think i could have done it without Dymphna there and others too, helps me finish.
5 pull ups
10 push ups
15 squats
I got 10 rounds and 5 pull ups
very disappointing to me but i keep telling myself I'm going ease into it slow and I kinda did, i used 2 bands for the pull ups which made it extremely easy but it still busted up my shoulder, when i got there i was trying a few kips and i can do them well but it just dint feel right, feels like I'm gonna dislocate it, very frustrating because i hate to say i used bands but that what i should be doing, squats were easy but overall my shoulders were rattling and I'm in serious pain, push ups are my strong point, i can usual knock out 20-30 no problem and now 5-10 horrible for me because when i bring my chest to the floor and push back up my right shoulder is almost gonna give out on me.
As for pull ups well I'm gonna have to stop those and i mean completely till I don't feel a thing its to the point where I'm scared to workout after feeling so much pain overtime. I will still use bands maybe 3 to take away most resistance just to keep a little muscle memory and I'm not a small women so its not the best idea for me to be throwing myself up there with weak shoulders.....I was hard, Ive been concentrating on so much muscular strenght that my cardio sucks. Don't think i could have done it without Dymphna there and others too, helps me finish.
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