Did one yesterday that I've never done before: Set the stopwatch running and in the first minute did 1 lat pulldown (105 lbs on Fanfare's machine) and one bench dip. In the second minute did two each. Continued until I could not complete the required reps in a minute, which came at 8 reps each. (That it, completed 8, could not complete 9.) Stopped clock at 9:12.
Finished the entire workout AND shower in less than 30 min.
Thursday, August 30, 2007
Monday, August 27, 2007
Brief workout
Just a quickie tonight: Tabata jump squats 5, 6, 5, 5, 5, 5, 5, 5 But while it may be short it is another step toward consistency.
Sunday, August 26, 2007
The latest news
Two weeks to the day since my last post here. My workouts have continued erratic, but I've gotten in two in the last four days so I may be hitting on a formula that works.
8/22
Front Squat
Warmup with 45x10, 75x5, 95x5
Work sets (3 reps each) 135, 155, 165, 165, 165, 165, 165
Sub-max effort, but still likely close to 90% of my max over 7 sets. Workout and shower together took ~45 minutes. Allow at least an hour most mornings, and often 1.5 hour. Factor in driving time and plan to leave at least 2 hours before I need to arrive at work.
Today (8/26)
Deadlifts
This was a series of 1-rep lifts, the first time I've tried that with deadlifts since my injury. It was bit nervous-making.
Warmup 45x5, 135x3, 225x1
Work 245, 265, 285, 305, 225
Pulled 305 no trouble. I'm quite pleased.
8/22
Front Squat
Warmup with 45x10, 75x5, 95x5
Work sets (3 reps each) 135, 155, 165, 165, 165, 165, 165
Sub-max effort, but still likely close to 90% of my max over 7 sets. Workout and shower together took ~45 minutes. Allow at least an hour most mornings, and often 1.5 hour. Factor in driving time and plan to leave at least 2 hours before I need to arrive at work.
Today (8/26)
Deadlifts
This was a series of 1-rep lifts, the first time I've tried that with deadlifts since my injury. It was bit nervous-making.
Warmup 45x5, 135x3, 225x1
Work 245, 265, 285, 305, 225
Pulled 305 no trouble. I'm quite pleased.
Sunday, August 12, 2007
Running Late
Workout for Thursday Aug 9:
Worked the gym at Fanfare. 17:35 for three rounds...
1/4 mile, max pulldowns @ 125#
15 reps, 13 reps, 10 reps
Worked the gym at Fanfare. 17:35 for three rounds...
1/4 mile, max pulldowns @ 125#
15 reps, 13 reps, 10 reps
Wednesday, August 8, 2007
Still working toward consistency
I'm still striving for a routine that helps me get to gym in a regular way. Schedule instability has been making that difficult, but I should expect life to come with unstable schedules, and find a workaround. Tomorrow I'm going to workout before work, since I'm seeing MW in the evening. But also check the gym facilities at Fanfare. See what I can do there if I need to.
Sunday, August 5, 2007
Whew!
Seriously tired. Today's WOD was 21, 15, and 9 reps each of the following, for time:
Clean 95lbs
Bench dip
Time 24:15
Sets were broken
21
Clean: 7-7-4-3
Dip: 5-5-5-6
15
Clean: 4-5-4-2
Dip: 9-6
9
Clean: 4-5
Dip: 9
Goals for this week: Use CPAP every night, Get to gym every day after work.
Clean 95lbs
Bench dip
Time 24:15
Sets were broken
21
Clean: 7-7-4-3
Dip: 5-5-5-6
15
Clean: 4-5-4-2
Dip: 9-6
9
Clean: 4-5
Dip: 9
Goals for this week: Use CPAP every night, Get to gym every day after work.
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