Take care of yourself

Re: Take care of yourself (LiveSTRONG)

My mom used to use crushed Lay's. Course those probably aren't much better than Shake and Bake

I am so sore from lifting yesterday I can hardly move today. Guess I'm not making it to the gym for cardio. Boooo!

 

Re: Take care of yourself (LiveSTRONG)

Tweaked my leg workout a tad today ... I may not be able to walk for the rest of the day, so it's a good thing I have nothing to do but start reading my new textbook.

4x6 Oly squats
4x8 Straight-legged deadlifts SS jumping step-ups (45 sec)
4x10 Plie (sumo) squats SS side lunges on BOSU
3x60s Football runs on step SS side-to-side jumps over step
2x8 (plus-20 drop) leg ext SS leg curl

SS = Super set

 

Re: Take care of yourself (LiveSTRONG)

Had another great chest workout today. I am feeling stronger than I ever have.

Flat Bench -- 10 X 155, 8 X 205, 4 X 255
Incline DB Press -- 10 X 50, 8 X 60, 8 X 70
Decline Bench -- 10 X 135, 10 X 225, 8 X 275
Incline Bench -- 10 X 135, 8 X 155, 8 X 175

I have a 5K race coming up and I haven't trained running wise in a long time. I am going to run for about 30 minutes each day until the race on Thursday and see how I can do.

 

Re: Take care of yourself (LiveSTRONG)

You're doing too many presses, not enough variation to challenge the muscle. Incorporate flyes, cable crossovers, pushups.

Just an observation.

 

Re: Take care of yourself (LiveSTRONG)

Agreed. I did flat DB flys as well today, I forgot those in there. I do cable crossovers every other week and I do pushups and pull-ups on Friday and Saturday.

 

Re: Take care of yourself (LiveSTRONG)

Today
As prescribed it was 135-pound deadlifts (15), hang power clean (12), front squat (9) and push jerk (6), five rounds.

I kept the deadlift at 135. For the first two rounds of the others, I scaled it to 95 pounds. For the last three rounds, I scaled those to 85 pounds.

Holy mother, I was drenched in sweat. Finished in 27:45, and that was it.

Joe

 

Re: Take care of yourself (LiveSTRONG)

I've acted like a complete ... let's just say the last 3 weeks have been absolutely dreadful. Every component of living healthily shot to shit. After today I hope to return to the healthy ways I've lived for more than two years, which helped me drop 50 pounds (I type this sentence with 2 bags of chips on my desk).

 

Re: Take care of yourself (LiveSTRONG)

35 laps (1.75k) in the pool this morning. Quit only because water polo practice was starting.

20 miles warmup ride and a 45 minute crit tonight.

 

Re: Take care of yourself (LiveSTRONG)

Today's Crossfit workout: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute ... continuing as long as you are able. Use as many sets each minute as needed.

I did nine, although the last two were broken into 6-2 and 3-2-2-2. On the 10th set, I only got 2-2. On the face, it seems like a pretty easy workout, but with the increasingly decreased recovery period after every set, it becomes a bitch pretty quick.

After a few minutes of rest, I tried some weighted pullups. Got 1-1 with 15 pounds, and that was it. Halfway up to the bar with 12.5 and 10. Fini.

Then, 20-pound wall ball, 20 reps, backed with 85-pound back squats on a bosu ball. Four rounds took me 9:44. My legs feel a little funny, and not ha-ha.

Joe

 

Re: Take care of yourself (LiveSTRONG)

I hurt.

Last night's crit race was a gut busting, leg burning disaster. But I expected that. I suck at cornering at speed, so the entire race -- lap after 12 90-degree turn lap -- was spent as a training ride trying to get better at hitting the corners a little bit better and a little bit faster each time.

Tonight, in 100-degree temps, I climbed a small canyon twice. It's about 5.5 miles up and 1,500 vertical feet. So I grunted out nearly 3,000 feet of climbing in less than 16 miles of riding. The final descent was sooo welcome. But my legs simply feel fatigued. No other word for it.

Saturday, I've got 100-125 miles on the schedule with 6,000-7,000 feet of climbing.

 

Re: Take care of yourself (LiveSTRONG)

I wussed out. Only 4,800 feet of vertical and ~60 miles.

Now I'm home and in a little pain but wish I had gone to the next hill. After all, I don't think I'd be hurting any more or less because of it. But the group was turning around to go home so I followed.

 

Re: Take care of yourself (LiveSTRONG)

Great job, Idaho. You'll get the next hill next time.