workout log May 10, 2009

Squatting on Sunday, again :)

I realize that the last week has been a bit busy and resulted in my not posting anything witty regarding my workouts. Here it is; I did them. I pressed some weight overhead a lot then did some cable push ups and chin-ups. I dead lifted well and heavy then did many bent over rows and glute ham raises. Finally, I benched. Did some heavy rows known to a few as "Kroc Rows"...more on that later...and then did push ups till my arms fell off ;)

Back to Sunday...squats...Madonna...I know the two are not mutually exclusive but in my little world they work well together! This particular Sunday was Mother's Day. So I was in the suburbs, no where near the familiarity of my gym. I still had work to do so I asked my sister to take me as a guest to her gym (Lifetime Fitness) I am not a fan of big box gyms but one must do what one can with what's available...and that is what I did. A few things to do when you have to work out in a big box gym...first have good music! Tunes out all other distractions (for the most part) Second, find the squat rack in the corner (it seems to be where they place the non Smith squat racks) farthest from just about everyone and everything and make it your new home for 45 minutes! Take off your shoes, make your self comfortable under the bar and squat away...happily no one bothered me at all (even though I was in my bare feet-only way I really like to squat ;)

warm up:
bar=45 x10
65 x5
75 x5
85 x3

work sets:
95 x3
110 x3
120 x7 (was going for 15...got distracted by something out of the corner of my eye in the mirror, lost focus and almost dumped rep 8! thought I was going to be hurting in the back from that...nope...thank goodness)

loaded the bar to 65lbs
Reverse Lunges 5 x what ever each leg had! My right quad has been acting a bit funny the last few days...foam rolled a lot...even "warmed up" with a blue lotion rub down on the right quad/hip flexor area...seemed to help...in fact as the sets of lunges increased so did the stability in my right leg...I really think that hip flexor was pulling on something and those lunges just opened it up!
oh-averaged about 7 a leg each set

45 degree back extension
10lb behind the head x5 x10r

played with 2 30lb kettle bells
Double handed swings 2 x10
Double handed high pulls 2 x10
Single arm snatches 2 x10

Topped it all off with a nice leisurely hike on the tread mill at 15% for 45 minutes.

....all the while, listening to Madonna :)