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  1. #1061

    Fully Recovered and Training for Two

    Don't do too many of those man-makers. We kind of like you as a girl.

  2. #1062

    Fully Recovered and Training for Two

    Quote Originally Posted by "TomK":3desps30
    Kate - here is your Beantown report!

    It is the first real day of spring - 66 degrees and sunny. The Charles is filled with sailboats and crew teams. Copley Sq is set up for the Marathon. The Sox are in town. I'm going to spend the weekend lifting, going to my first sox game of this season and then cheering the runners at the finish.

    TomK
    OMG. So jealous. If the sun wasn't shining in Seattle, I'd be tempted to get on the next plane headed east!
    --- Kate---

    My Workout Log

  3. #1063

    Fully Recovered and Training for Two

    Quote Originally Posted by "gregl515":1v71ksdi
    Don't do too many of those man-makers. We kind of like you as a girl.
    LOL

    Don't worry. I just do them for the looks I get in the gym.
    --- Kate---

    My Workout Log

  4. #1064

    Fully Recovered and Training for Two

    Oh good. You're in this folder now. I tend to gravitate and hang out here the most so now it will be easier to keep up. Enjoy the sunny weekend! I hear it is going to be nice for us. (crossing fingers)
    woman's professional full contact football
    fightingfillies.com

  5. #1065

    Fully Recovered and Training for Two

    Quote Originally Posted by "kfisherx":3b8378au
    Oh good. You're in this folder now. I tend to gravitate and hang out here the most so now it will be easier to keep up. Enjoy the sunny weekend! I hear it is going to be nice for us. (crossing fingers)
    Glad you found me in here!
    LOVING this weather. It's a little gray right now, but that's ok; I had to stay inside and write a paper. This morning's row, though, was great. Flat water + sun on her back = happy Kate
    --- Kate---

    My Workout Log

  6. #1066

    Fully Recovered and Training for Two

    Tonight's lift

    Warm up: lots of good stuff

    Man makers @15/e x 5, 5, 5

    Alternating Sets

    Band-Ass't Chin Ups x 8, 8, 8, 8
    Reverse Lunges @15/e x 10, 10, 10, 10

    DB Incl. Chest Press @30/e x 12, 12, 12, 12
    1-Leg SLDL @25 x 10/e, 10/e, 0, 0 **

    Ass't Dips @-46 x 10, 10, 10
    Chest-Supported Row @45 x 8, 8, 8
    Shoulder Squats @25/e x 15, 15, 15

    Bent-knee drops with band 3 x 15
    Reverser hypers with band 3 x 15

    **On the first rep of my third set, I felt something tweak in my left hamstring. It felt like, had I gone any further, I would have pulled the muscle. I'm not worried about it, and could do the squats just fine, but figured I shouldn't push it. And, I should mention, I realized tonight that I hate stiff leg deads.

    I realized tonight that I've made very little, if any, strength gain. I know it's racing season, and strength is NOT my focus, but nonetheless, seeing maintenance on paper is not fun for me. Sigh. I can lift heavy again in August, and I can't wait.
    --- Kate---

    My Workout Log

  7. #1067

    Fully Recovered and Training for Two

    If I had to spend the whole winter dealing with craptastic weather, the beautiful day today was well worth it. Mother Nature has fully redeemed herself.

    So, on the way home from work, I decided that my workout was going to be outside. I should add that I rowed this morning and the water was flat and the wind calm-- perfect, in fact. Today was a jackpot!

    I grabbed my band and headed to Greenlake, which is about a mile away from our condo. There are stairs there, and the high school Parks and Rec. rowing team would be practicing so I knew I'd have something to entertain me.

    After walking there (and stopping briefly to chat with my pair partner, who coaches HS tennis and had a match), I did:

    10 push ups
    15 band rows
    3 flights of stairs (~15" up / 45" down)

    x 5

    Then, 5 x plank / bridge, 60" on / 30" off

    Then I walked home.
    I was gone for over an hour and half. It was great. This might be my new Monday thing.
    --- Kate---

    My Workout Log

  8. #1068

    Fully Recovered and Training for Two

    Quote Originally Posted by "Willie":1tkd17q7
    If I had to spend the whole winter dealing with craptastic weather, the beautiful day today was well worth it. Mother Nature has fully redeemed herself.

    So, on the way home from work, I decided that my workout was going to be outside. I should add that I rowed this morning and the water was flat and the wind calm-- perfect, in fact. Today was a jackpot!
    Good for you! Good for the workout. I am so ready to spend time and get in some training outside as well.

    TomK

  9. #1069

    Fully Recovered and Training for Two

    I lifted this morning. I never row on Wednesdays; they are usually my mid-week sleep-in morning. However, we have a hard-ish practice tomorrow morning and I didn't want to leave only 12 hours between lifting and scrimmaging.

    So.

    Warm up-- lots of dynamic stuff. I never know how to list these exercises because I make up names for most of them. The exercises are from Magnificent Mobility and Crossfit.

    Alt sets with minimal rest (I was in a hurry, which is what I hate about working out in the morning).

    Band-ass't chin ups 10, 10, 10, 8
    Bench pistol squats 10, 10, 10, 10 /leg

    Flat BB Bench @65 x 5, @95 x 12, @115 x 8, 8, 10
    BSS @10/e x 12, 10, 10, 10 /leg

    Face Pulls @90 x 15, 15, 15
    IYT @7.5/e x 6, 6, 6
    Braced Squats @ 10 x 15, 15, 15

    Reverse Hypers on ball 15, 15, 15
    Knee drops 15, 15, 15

    Still am a little frustrated that I'm just maintaining strength, but as my focus is on rowing, and that is going well, I guess I shouldn't complain. I have a race in 2 weeks and then a big regatta (with probably 8+ 1000m races, between heats and finals) is at the end of June. Then I can do whatever the hell I want, for awhile!
    --- Kate---

    My Workout Log

  10. #1070

    Fully Recovered and Training for Two

    Quote Originally Posted by "Willie":j0pnf1zs
    Would vastly prefer to be somewhere else, right now.
    Spring fever OR is someone/thing getting on your nerves?

  11. #1071

    Fully Recovered and Training for Two

    Quote Originally Posted by "DanceDiva":ds57s3uu
    Spring fever OR is someone/thing getting on your nerves?
    I'm busy leaving no child behind

    Day upon day of state testing. I HATE it.
    --- Kate---

    My Workout Log

  12. #1072

    Fully Recovered and Training for Two

    I feel you. I remember being very glad for the teachers my children had who concentrated on students learning how to think & not how to pass/take a standardized test. But the schools always made such a big deal about them. I'm sure it's worse now.

  13. #1073

    Fully Recovered and Training for Two

    Quote Originally Posted by "DanceDiva":xq5kigg1
    I feel you. I remember being very glad for the teachers my children had who concentrated on students learning how to think & not how to pass/take a standardized test. But the schools always made such a big deal about them. I'm sure it's worse now.
    Yup. I don't "teach to the test" because frankly, if I'm doing my job well, they'll do just fine on the tests. I hate this debate, though, because I get why content-area teachers would feel compelled to teach what they know will be on the state assessment. Sometimes that does not align at all with district or school curriculum.

    I teach in an independent school, so my students do not need to take these tests. We use them primarily as data to back up / prompt curricular decisions and then, as marketing material.

    Either way, they suck. HATE them. I get that they might be considered a necessary evil, but I ain't buying it.
    --- Kate---

    My Workout Log

  14. #1074

    Fully Recovered and Training for Two

    Tonight's workout with the Thursday Ladies.

    2 x 12' circuit (45" on / 15" off x 12)
    (choice of four exercises)

    A. Wall ball
    B. TRX squat and row
    C. Band Runs
    D. Push up / Row / Knee to chest w/10# dbs
    x3

    2' rest between 12' circuits.

    Bonus:
    60" on / 30" off x 4 exercises x 3
    I chose: bridge, plank, side plank, side plank


    This was hard. Good, and hard.
    --- Kate---

    My Workout Log

  15. #1075

    Fully Recovered and Training for Two

    Tonight's workout.

    (following this morning's row, which was 4 sets of Tabata in the 8... so, a bit fast and furious. It was fun )

    Bench: @45 x 10, @95 x 3, @105 x 5, @120 x 11 *

    Alt. Sets
    Ass't Dips @-40 x 5, 8, 8, 8
    Ass't Chins @-40 x 2, 5, 5, 5

    Straight Sets
    Bench Pistol Squats @bw x 10/e, 10/e, 10/e

    Walking Lunges @20/e x 12/e, 12/e, 12/e, @bw x 10/e, 30/e**

    *Because I'm still in the middle of rowing season, I'm fairly limited in what I can lift. I have to prioritize my on-the-water workouts over any lifting. BUT, I really want to keep working on my bench. So DH suggested the 5-3-1 program by Jim Wendler, which I am still reading about. It seems like not a lot of work to me, but it is also very linear and sensible (so far). This is the first four weeks of the program, with the last set of each week's workout calling for as many reps as possible.
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    </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 101pt; height: 12.75pt;" valign="bottom" width="135" height="17" nowrap="nowrap"> [font=Arial:109i1bru] <o></o>[/font:109i1bru]
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    </td></tr> <tr style="height: 12.75pt;" height="17"> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 77pt; height: 12.75pt;" x:num="" valign="bottom" width="103" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]5<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 101pt; height: 12.75pt;" x:num="" x:fmla="=CEILING(B2*0.4,5)" valign="bottom" width="135" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]60<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td></tr> <tr style="height: 12.75pt;" height="17"> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 77pt; height: 12.75pt;" x:num="" valign="bottom" width="103" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]5<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 101pt; height: 12.75pt;" x:num="" x:fmla="=CEILING(B2*0.5,5)" valign="bottom" width="135" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]70<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td></tr> <tr style="height: 12.75pt;" height="17"> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 77pt; height: 12.75pt;" x:num="" valign="bottom" width="103" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]5<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 101pt; height: 12.75pt;" x:num="" x:fmla="=CEILING(B2*0.6,5)" valign="bottom" width="135" height="17" nowrap="nowrap"> [align=right:109i1bru][align=right][font=Arial:109i1bru]85<o></o>[/font:109i1bru][/align:109i1bru]
    [/align]
    </td></tr></tbody></table>(The program is for max lifts for squats, deads, military press, and bench. I'm only doing the bench part, seeing as how I can't load my spine with any of the others, so I'll follow this program once per week).

    **I was waiting for DH to finish up and decided I'd see if I could do a lap of lunges around the gym. So, the first set of bw lunges was after I put away the dumbbells, and I was just wandering aimlessly. Then I tried for the lap. I got bored at 60 lunges and stopped at about 3/4 of my lap.
    --- Kate---

    My Workout Log

  16. #1076

    Fully Recovered and Training for Two

    Are the other exercises you're doing following the accessory guidelines from 5-3-1? I haven't read it; I've been reading John's log.

  17. #1077

    Fully Recovered and Training for Two

    Quote Originally Posted by "DanceDiva":11zf1c73
    Are the other exercises you're doing following the accessory guidelines from 5-3-1? I haven't read it; I've been reading John's log.
    Well... sorta.
    And yet, not really. I always lift full body, so I'm doing accessory lifts anyway, but not as they are prescribed in the program.
    --- Kate---

    My Workout Log

  18. #1078

    Fully Recovered and Training for Two

    Nice to see you back at the Bench Press.

    LOL - doesn't the DH know he is supposed to be ready when you are?

  19. #1079

    Fully Recovered and Training for Two

    He cooks.

  20. #1080

    Fully Recovered and Training for Two

    Quote Originally Posted by "TomK":34cqt7ez
    Nice to see you back at the Bench Press.

    LOL - doesn't the DH know he is supposed to be ready when you are?
    Quote Originally Posted by DanceDiva
    He cooks.
    Couldn't have said it better myself. I am MORE than happy to wait for him in the gym. And, I'm not above planting my hands on my hips and demanding to know what's for dinner.

    Let's just say he is a very patient man. With a great sense of humor.
    --- Kate---

    My Workout Log

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