That phrase always sounds like an oxymoron. Really, how can less be more? In the case of getting your strength back, it is most defiantly the truth!
Back under the squat bar...a good place to be I might add...something was off today. I was not really liking this feeling because I had set the goal weight to be lifted at 105lbs for 3 sets of 5 after all the warm ups...I barely made it with 85lbs on the first go with it. Something felt off. My coworker said I looked as though I was missing my depth by an inch or so and that I looked like I was tipping forward at the bottom. Yikes! The funny thing is, I knew I was off! I just did not know what I needed to correct. So, I took what energy I had, as funky as it was, and cranked out a decent squat workout none the less.
The workout:
Bar 15 reps x1
65lbs 12 reps x1
75lbs 10 reps x1
85lbs 8 reps x3
Single Arm Kettle Bell Swings 20 reps each arm
Bottoms-up Squats with one bell 20 reps
4x
Used the 16KG bell for this super set. It killed me by the end, but I was able to practice going to my depth and work on my breathing. Today I did less exercies and I only worked for about 45 minutes. Let's hope next week's squat workout is a bit better, energy wise, than today...though less work today was indeed productive.
Wednesday, March 18, 2009
Friday, March 13, 2009
Back for Seconds
When a client suggests a workout for YOU to try, proceed with caution. Remember, you make THEM sweat!
Let me back track a little here. Last Friday I did my first interval work in a long time. I was very excited to say the least! I happen to have a client that used to be a track athlete and likes to talk to me about my running adventures. Naturally, when he asked me Saturday, how my workouts were, I shared with him my first Friday interval work. He proceeds to tell me what he did in his track days before even doing a drill like the one I did last week. I thought, really? My workout didn't seem that advanced. But what do I know? I never ran for a track team. He told me exactly what I should do for my next workout. He finished with a grin, "Many of us joined the golden bucket club after one of these workouts". Oh goodie, I thought to myself. But I do not like to back down from a challenge, so I stubbornly say that I will give it a go this week! That brings us to today. My second Friday of interval work. As I told my client last Saturday, I was going to do his suggested workout. I was psyched up and ready for it. It sounded tough! Was I right...
The workout: on a treadmill
Warm up: 1 mile at a 9:24 pace
Work: 400m sprint at a 6:40 mile pace/400m recovery/walk
**Do this as many times as I can (My client says the team did it 8x! He told me I may only get out 4x if I was lucky.)
I did 4x.
Keep in mind I am not a trained sprinter and this is a slow 400! When you do a workout like this, the first thing to really give out is your legs. In fact I was on my 4th recovery and I began to bring my pace back up from a walk to a run and thought "I can do one more 400!" My lungs weren't burning from the last set anymore. I did not feel ready to join any golden bucket club. I was thinking I might go for it! As my legs turned over each other, they became the voice of reason. If legs could talk, I believe what they said was "Hell No!" I wanted to continue the run as a cool down for at least a half a mile. My legs really didn't want to go anymore and so, after 400m at a cool down run pace, I hit the stop button. Getting off the treadmill to walk around and further cool down was like having an out of body experience. My legs were like jello, and seemed to be moving independently of my body. All I could think was "This was a good interval workout!" Next week I will at least do what I can to stay on the treadmill for a full 1/2 mile cool down run after 4x400m.
I must remember to properly thank my client for his 'workout suggestion'! I must also thank my legs for not letting me push anymore today than necessary. It was not my day to join the golden bucket club. Maybe another day and another post....
Let me back track a little here. Last Friday I did my first interval work in a long time. I was very excited to say the least! I happen to have a client that used to be a track athlete and likes to talk to me about my running adventures. Naturally, when he asked me Saturday, how my workouts were, I shared with him my first Friday interval work. He proceeds to tell me what he did in his track days before even doing a drill like the one I did last week. I thought, really? My workout didn't seem that advanced. But what do I know? I never ran for a track team. He told me exactly what I should do for my next workout. He finished with a grin, "Many of us joined the golden bucket club after one of these workouts". Oh goodie, I thought to myself. But I do not like to back down from a challenge, so I stubbornly say that I will give it a go this week! That brings us to today. My second Friday of interval work. As I told my client last Saturday, I was going to do his suggested workout. I was psyched up and ready for it. It sounded tough! Was I right...
The workout: on a treadmill
Warm up: 1 mile at a 9:24 pace
Work: 400m sprint at a 6:40 mile pace/400m recovery/walk
**Do this as many times as I can (My client says the team did it 8x! He told me I may only get out 4x if I was lucky.)
I did 4x.
Keep in mind I am not a trained sprinter and this is a slow 400! When you do a workout like this, the first thing to really give out is your legs. In fact I was on my 4th recovery and I began to bring my pace back up from a walk to a run and thought "I can do one more 400!" My lungs weren't burning from the last set anymore. I did not feel ready to join any golden bucket club. I was thinking I might go for it! As my legs turned over each other, they became the voice of reason. If legs could talk, I believe what they said was "Hell No!" I wanted to continue the run as a cool down for at least a half a mile. My legs really didn't want to go anymore and so, after 400m at a cool down run pace, I hit the stop button. Getting off the treadmill to walk around and further cool down was like having an out of body experience. My legs were like jello, and seemed to be moving independently of my body. All I could think was "This was a good interval workout!" Next week I will at least do what I can to stay on the treadmill for a full 1/2 mile cool down run after 4x400m.
I must remember to properly thank my client for his 'workout suggestion'! I must also thank my legs for not letting me push anymore today than necessary. It was not my day to join the golden bucket club. Maybe another day and another post....
Thursday, March 12, 2009
Food For Thought
I may have mentioned before, I am a personal trainer and lifestyle coach. I teach and coach people to move and perform to beyond their expectations. I also teach and coach them how to lead healthier lives. I do so in many cases, by example. It comes to no surprise that one of the most frequently asked questions is, "What do You eat?"
Instead of listing everything I eat I have decided to give a few recipes for you to try at home. They are simple, NOT all mine and delicious. Hey, healthy and good for you do not have to be synonymous with bland!
For starters, I am a big fan of turkey burgers. Now, I make my burgers from 99% lean ground turkey. Which can be a bit dry if not done right. I recently found a recipe that uses beans as a binder and keeps the burgers moist. I wanted to change it up because I ate these burgers for 2 weeks straight!! This is what I came up with.
Southwest Turkey Burger:
Makes 4 6oz patties
15oz Black Beans (home made or canned), rinsed
-if using canned go low sodium
1/4 cup of finely chopped onion
1/4 cup finely chopped green pepper
1tsp cayenne pepper
1tsp black pepper
1/4 tsp sea salt
2TBSP low sodium salsa OR pico de gio
12oz 99% lean ground turkey
Step 1: Mix all ingredients except turkey in a food processor. Pulse until smooth
Step 2: in a large bowl, combine the black bean mixture with the turkey. Mix by hand till combined
Step 3: Divide the mixture in to 4 equal parts. form each part into a 1/4 inch patty
step 4: Heat a large skillet over medium high heat. coat it with cooking spray. Cook patties for 4-6 minutes a side.
Serve on a whole grain bun with fresh spinach, sliced tomatoes and onions. No mayonnaise or ketchup required!
**This recipe was inspired by one I followed in the Jan/Feb 2009 issue of Clean Eating and also, by a client of mine. Thank you Laura!
Roasted Butternut Squash with Thyme
serves 4
1lb cubed butternut squash (this can be found precut and packaged at Trader Joe's or Jewel!)
1TBSP extra virgin olive oil
1-2TBSP fresh or dried thyme plus extra
sea salt and pepper to taste
fresh grated parmigiano-regiano (optional)
Preheat the oven to 375
In a large bowl toss the cubed butternut squash with the olive oil and thyme. Spread the mixture over a large baking sheet or roasting pan
Roast for 30-40 minutes or until squash is fork tender and golden. Turn the squash occasionally to get even browning.
Remove from the oven. Transfer to a heat safe serving bowl. Toss with sea salt, pepper and extra thyme if desired. Add the fresh grated parmigiano-regiano and serve!
**I have no idea where I got this recipe but I would like to thank whoever inspired me to make and share this!!
A Yummy Mustard Glaze for Salmon (or other proteins):
4tsp of dry mustard powder
4tsp water
1/2tsp rice wine vinegar
1tsp wheat free tamari or low sodium soy sauce
1/2tsp of stevia (a calorie free sweetener 3x as potent as sugar!!) OR 3/4tsp of real sugar
1TBSP dark maple syrup
In a small bowl, whisk together everything except the maple syrup. Once combined whisk in the syrup. Brush on top of your prepped salmon or chicken or what ever, bake or grill and enjoy!
This will keep one week in a tightly covered container in the fridge
**Inspired by a recipe from March 2009 Food and Wine
Bon Appetite!
Instead of listing everything I eat I have decided to give a few recipes for you to try at home. They are simple, NOT all mine and delicious. Hey, healthy and good for you do not have to be synonymous with bland!
For starters, I am a big fan of turkey burgers. Now, I make my burgers from 99% lean ground turkey. Which can be a bit dry if not done right. I recently found a recipe that uses beans as a binder and keeps the burgers moist. I wanted to change it up because I ate these burgers for 2 weeks straight!! This is what I came up with.
Southwest Turkey Burger:
Makes 4 6oz patties
15oz Black Beans (home made or canned), rinsed
-if using canned go low sodium
1/4 cup of finely chopped onion
1/4 cup finely chopped green pepper
1tsp cayenne pepper
1tsp black pepper
1/4 tsp sea salt
2TBSP low sodium salsa OR pico de gio
12oz 99% lean ground turkey
Step 1: Mix all ingredients except turkey in a food processor. Pulse until smooth
Step 2: in a large bowl, combine the black bean mixture with the turkey. Mix by hand till combined
Step 3: Divide the mixture in to 4 equal parts. form each part into a 1/4 inch patty
step 4: Heat a large skillet over medium high heat. coat it with cooking spray. Cook patties for 4-6 minutes a side.
Serve on a whole grain bun with fresh spinach, sliced tomatoes and onions. No mayonnaise or ketchup required!
**This recipe was inspired by one I followed in the Jan/Feb 2009 issue of Clean Eating and also, by a client of mine. Thank you Laura!
Roasted Butternut Squash with Thyme
serves 4
1lb cubed butternut squash (this can be found precut and packaged at Trader Joe's or Jewel!)
1TBSP extra virgin olive oil
1-2TBSP fresh or dried thyme plus extra
sea salt and pepper to taste
fresh grated parmigiano-regiano (optional)
Preheat the oven to 375
In a large bowl toss the cubed butternut squash with the olive oil and thyme. Spread the mixture over a large baking sheet or roasting pan
Roast for 30-40 minutes or until squash is fork tender and golden. Turn the squash occasionally to get even browning.
Remove from the oven. Transfer to a heat safe serving bowl. Toss with sea salt, pepper and extra thyme if desired. Add the fresh grated parmigiano-regiano and serve!
**I have no idea where I got this recipe but I would like to thank whoever inspired me to make and share this!!
A Yummy Mustard Glaze for Salmon (or other proteins):
4tsp of dry mustard powder
4tsp water
1/2tsp rice wine vinegar
1tsp wheat free tamari or low sodium soy sauce
1/2tsp of stevia (a calorie free sweetener 3x as potent as sugar!!) OR 3/4tsp of real sugar
1TBSP dark maple syrup
In a small bowl, whisk together everything except the maple syrup. Once combined whisk in the syrup. Brush on top of your prepped salmon or chicken or what ever, bake or grill and enjoy!
This will keep one week in a tightly covered container in the fridge
**Inspired by a recipe from March 2009 Food and Wine
Bon Appetite!
Friday, March 6, 2009
Friday of Firsts
For a number of different reasons today was a day of firsts...not necessarily first TIMES...but definitely some first time work in a long time.
First time doing a long cycle (or clean and jerk) set in 4 months. First time doing jerks in 4 months. First time neither shoulder hurt or felt tight in 4 weeks. First time running sprint intervals in who knows how long.
Today's workout was invigorating and full filling on many levels. Not to mention a bit sweaty!
Warm up: Swings with the 16kg 5x15 ea side
Long Cycle 8kg 1x10
...I felt really good so I amped up the weight....
Long Cycle 12kg 5x5
Jerks for Speed 3x10 (burnt out after 3 sets so I called time)
On to the treadmill for intervals. I am still getting ready for the River to River Relay. This interval work had to start out slow but I have a goal in mind.
Warm up 1/4 mile at my run pace of a 9:31 mile
The work was:
300 meters at a 6:41 mile pace walk 300 meters
200 meters at a 6:41 mile pace walk 200 meters
100 meters at a 6:41 mile pace walk 100 meters
100 meters at a 6:41 mile pace walk 100 meters
200 meters at a 6:41 mile pace walk 200 meters
300 meters at a 6:41 mile pace walk 300 meters
Cool down 1/4 mile at my 9:31 run pace
The workout lasted 2 miles. My goal is to make the workout 3 miles. I will do this by increasing the warm up to 1/2 a mile and the cool down to 1 mile. I am still toying with the idea of getting this workout up to 4 miles. I may have to take a slightly different approach to do that though. The ladders are brutal as they are! It is only the first one of many. Plus, the next time I do intervals I plan on seeing just how many 400 meter laps (1/4 miles) I can do. Based on that, I will have a better idea how to progress my interval work. As it stands I have a solid 3 mile run back. Now I need to bring that to 4 miles AND prepare for intensity...the course is rumored to be just that. Ah, good times....
First time doing a long cycle (or clean and jerk) set in 4 months. First time doing jerks in 4 months. First time neither shoulder hurt or felt tight in 4 weeks. First time running sprint intervals in who knows how long.
Today's workout was invigorating and full filling on many levels. Not to mention a bit sweaty!
Warm up: Swings with the 16kg 5x15 ea side
Long Cycle 8kg 1x10
...I felt really good so I amped up the weight....
Long Cycle 12kg 5x5
Jerks for Speed 3x10 (burnt out after 3 sets so I called time)
On to the treadmill for intervals. I am still getting ready for the River to River Relay. This interval work had to start out slow but I have a goal in mind.
Warm up 1/4 mile at my run pace of a 9:31 mile
The work was:
300 meters at a 6:41 mile pace walk 300 meters
200 meters at a 6:41 mile pace walk 200 meters
100 meters at a 6:41 mile pace walk 100 meters
100 meters at a 6:41 mile pace walk 100 meters
200 meters at a 6:41 mile pace walk 200 meters
300 meters at a 6:41 mile pace walk 300 meters
Cool down 1/4 mile at my 9:31 run pace
The workout lasted 2 miles. My goal is to make the workout 3 miles. I will do this by increasing the warm up to 1/2 a mile and the cool down to 1 mile. I am still toying with the idea of getting this workout up to 4 miles. I may have to take a slightly different approach to do that though. The ladders are brutal as they are! It is only the first one of many. Plus, the next time I do intervals I plan on seeing just how many 400 meter laps (1/4 miles) I can do. Based on that, I will have a better idea how to progress my interval work. As it stands I have a solid 3 mile run back. Now I need to bring that to 4 miles AND prepare for intensity...the course is rumored to be just that. Ah, good times....
Tuesday, February 17, 2009
Oh My Quads!
Yes indeed, I screamed "oh my quads!" I screamed this, not too loudly, directly after my final set of leg work this morning.
The Workout:
Squats with the Texas Squat Bar-a slightly longer, heavier straight bar weighing in at 55lbs
warm up:
15 reps with the bar
15 reps with 75lbs
(I was feeling REALLY good so I went right into the work after only 2 warm up sets)
work:
95lbs 6x10
Little sluggish near the end but still popping up out of the hole at a decent speed. Time for a little accessory work....I thought I would piggy-back off my time with the weight vest.
Leg Extensions 95lbs
Jump Squats BW
2-Handed Kettle Bell Swing with 24KG
All exercises done 5x20...that's 100 reps for those who are mathematically challenged ;) That's a pair of very fried legs for those who actually care! I couldn't even do my 100reps on the Glute Ham Raise today. Thank the lord for tomorrow.
Ending on a happy note, I am back under the bar baby! Are my shoulders still a little tight and feeling a little under par? Unfortunately so. But that is what a great ART specialist and a fantastic massage therapist are for.
The Workout:
Squats with the Texas Squat Bar-a slightly longer, heavier straight bar weighing in at 55lbs
warm up:
15 reps with the bar
15 reps with 75lbs
(I was feeling REALLY good so I went right into the work after only 2 warm up sets)
work:
95lbs 6x10
Little sluggish near the end but still popping up out of the hole at a decent speed. Time for a little accessory work....I thought I would piggy-back off my time with the weight vest.
Leg Extensions 95lbs
Jump Squats BW
2-Handed Kettle Bell Swing with 24KG
All exercises done 5x20...that's 100 reps for those who are mathematically challenged ;) That's a pair of very fried legs for those who actually care! I couldn't even do my 100reps on the Glute Ham Raise today. Thank the lord for tomorrow.
Ending on a happy note, I am back under the bar baby! Are my shoulders still a little tight and feeling a little under par? Unfortunately so. But that is what a great ART specialist and a fantastic massage therapist are for.
Sunday, February 15, 2009
rock you like a hurricane and other songs that inspire a good run.
Yes, I feel that sometimes, your personal play list can carry you through the work. What is the work? I am preparing for a summer of fun runs and bike rides. This Friday was a day to work on the run. First, let me begin with my first running goal. I plan on joining my coworker and several others in a run called the river to river relay...it stretches from the Mississippi to the Ohio river, meeting at the southern tip of Illinois. This is supposed to be a challenging course...mostly hills! The teams are comprised of 10 people, relaying 3-4 miles at a time. I am just getting strong in my own 3 mile pace again. No matter, I will do my best for my team. And I plan on having a good time to boot.
My run Friday:
Goal was 3 miles
My pace was a 9:31 minute mile pace...slower than what I am capable of but I am just getting back into this.
The Play list....why is this important? Because it is what got me through the run when my legs began to feel like jello and my butt felt like it couldn't turn over my legs anymore! Thanks to Geoff who made this for me when I mentioned a time back that I like to run to loud, driving metal, drum beats and guitars...it is motivating :)
The Cult-Fire Woman
Iron Maiden-Run to the Hills
...End mile 1
Van Halen-Ain't Talkin' 'Bout Love
The Scorpions-Rock You Like a Hurricane...from this I took the line, "he's licking his lips, he's ready to win" as I licked my lips with thirst, took a swig of water and began the down hill part of running the last half of my run.
Anthrax-Caught in a Mosh
...End mile 2. Going into the final stretch and I thankfully have Judas Priest to carry me home with Turbo Lover! As I finish my 3 miles, I am beginning Iron Maiden's Aces High. My goal is to be able to get myself back to my pace of an 8:40 minute mile and finish my run with Turbo Lover...just because I think it sounds cool!
I made my Goal of 3 miles. I kept my pace of 9:31 and finished in 28 minutes 33 seconds. I actually had little left in me today.
So I did a mini ab session:
Hi to Lo Chops with the cables at 40lbs 15 reps a side
Sit Ups of the Glute Ham Raise with 10lbs behind the neck for 15 reps
4 sets
Side Bends with 16KG Kettle bell 10 reps a side
Break Dancin' (on floor in push up position kicking the right foot to the left hand using trunk rotation, alternating sides) 15 reps a side
4 sets
Fin.
Not bad.
My run Friday:
Goal was 3 miles
My pace was a 9:31 minute mile pace...slower than what I am capable of but I am just getting back into this.
The Play list....why is this important? Because it is what got me through the run when my legs began to feel like jello and my butt felt like it couldn't turn over my legs anymore! Thanks to Geoff who made this for me when I mentioned a time back that I like to run to loud, driving metal, drum beats and guitars...it is motivating :)
The Cult-Fire Woman
Iron Maiden-Run to the Hills
...End mile 1
Van Halen-Ain't Talkin' 'Bout Love
The Scorpions-Rock You Like a Hurricane...from this I took the line, "he's licking his lips, he's ready to win" as I licked my lips with thirst, took a swig of water and began the down hill part of running the last half of my run.
Anthrax-Caught in a Mosh
...End mile 2. Going into the final stretch and I thankfully have Judas Priest to carry me home with Turbo Lover! As I finish my 3 miles, I am beginning Iron Maiden's Aces High. My goal is to be able to get myself back to my pace of an 8:40 minute mile and finish my run with Turbo Lover...just because I think it sounds cool!
I made my Goal of 3 miles. I kept my pace of 9:31 and finished in 28 minutes 33 seconds. I actually had little left in me today.
So I did a mini ab session:
Hi to Lo Chops with the cables at 40lbs 15 reps a side
Sit Ups of the Glute Ham Raise with 10lbs behind the neck for 15 reps
4 sets
Side Bends with 16KG Kettle bell 10 reps a side
Break Dancin' (on floor in push up position kicking the right foot to the left hand using trunk rotation, alternating sides) 15 reps a side
4 sets
Fin.
Not bad.
Tuesday, February 3, 2009
life is full of setbacks
...how you handle these setbacks is directly linked to your success.
It's Tuesday morning. Nothing really special about today. I am feeling great! Ready to see if I can hit a really challenging leg/kettle bell day for the first time in two weeks. Two weeks ago tomorrow, I jammed my AC joint (layman's terms: it's the bony spot directly on the top of the shoulder). It's been an interesting last two weeks of working out; no yoga, no bells, no anything that puts pressure on the joint...no fun. I have been improvising and actually, having fun! Plus it is not affecting the cycling class that I am taking so not all is bad. With that being said, I was ready to really LIFT today. Pick up the bells, maybe hit some dead lifts...really get intimate with the iron again. Enter the cold blustery windchill of Chicago, IL. (Que ominous music). I was exiting my car and rounding it to grab my bag from the passenger side. As I looked down I saw a very large "patch" of ice...more like a small river...so I took the necessary precautions as any one in my shoes would do. I did my best to step around it. With bag in hand all was seemingly going successfully till my foot hit what appeared to be a safe spot on the pavement. Just kidding! It was black ice! With in milliseconds I was on the pavement. It all happened so fast yet I felt as though I were in slow motion. My whole left side took the brunt of the fall. The elbow and the knee have some interesting looking bruises to show for it. As I walked towards the gym entrance, gathering my pride as I went, I realized that the fall may have impacted my left (currently uninjured) shoulder. Upon further inspection, a series of range of motion self tests and ice on the elbow, I concluded that the left shoulder was fine. The knee was also in working order. Oh happy day! Now where does that put me for today's workout? Let's rewind to last Wednesday's leg session that had to be done with out holding anything above my waist...I managed to overload and fry my legs in a very effective sort of fashion. I figured "What the hey? I can go for round 2 and see if I can out do myself." And so I did....
Last Wednesday:
Body weight squats with mini d-ball between the knees 100 reps-brutal on the quads and butt
Wearing a 20lb weight vest:
Step Ups to a 16' box holding 12lb dumbbells alternating steps for 20 reps
Forward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 10 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 10 reps
Lateral walking in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without weight vest:
On a gravity training system machine I did jumps for 1 minute on 1 minute off for 4 sets
Whew!
Today:
Wearing a 20lb weight vest:
Squats with mini d-ball between the knees 100 reps-just the warm-up :)
Step Ups to a 16' box holding 15lb dumbbells alternating steps for 20 reps
Backward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 12 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 12 reps
Lateral shuffle in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without the vest:
Double Kettle bell swings with 12kg 20 reps on 20 seconds rest ...burned out after 3 sets :)
This morning I experienced one small set back for my training, and took one giant leap towards keeping my self on my plan.
It's Tuesday morning. Nothing really special about today. I am feeling great! Ready to see if I can hit a really challenging leg/kettle bell day for the first time in two weeks. Two weeks ago tomorrow, I jammed my AC joint (layman's terms: it's the bony spot directly on the top of the shoulder). It's been an interesting last two weeks of working out; no yoga, no bells, no anything that puts pressure on the joint...no fun. I have been improvising and actually, having fun! Plus it is not affecting the cycling class that I am taking so not all is bad. With that being said, I was ready to really LIFT today. Pick up the bells, maybe hit some dead lifts...really get intimate with the iron again. Enter the cold blustery windchill of Chicago, IL. (Que ominous music). I was exiting my car and rounding it to grab my bag from the passenger side. As I looked down I saw a very large "patch" of ice...more like a small river...so I took the necessary precautions as any one in my shoes would do. I did my best to step around it. With bag in hand all was seemingly going successfully till my foot hit what appeared to be a safe spot on the pavement. Just kidding! It was black ice! With in milliseconds I was on the pavement. It all happened so fast yet I felt as though I were in slow motion. My whole left side took the brunt of the fall. The elbow and the knee have some interesting looking bruises to show for it. As I walked towards the gym entrance, gathering my pride as I went, I realized that the fall may have impacted my left (currently uninjured) shoulder. Upon further inspection, a series of range of motion self tests and ice on the elbow, I concluded that the left shoulder was fine. The knee was also in working order. Oh happy day! Now where does that put me for today's workout? Let's rewind to last Wednesday's leg session that had to be done with out holding anything above my waist...I managed to overload and fry my legs in a very effective sort of fashion. I figured "What the hey? I can go for round 2 and see if I can out do myself." And so I did....
Last Wednesday:
Body weight squats with mini d-ball between the knees 100 reps-brutal on the quads and butt
Wearing a 20lb weight vest:
Step Ups to a 16' box holding 12lb dumbbells alternating steps for 20 reps
Forward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 10 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 10 reps
Lateral walking in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without weight vest:
On a gravity training system machine I did jumps for 1 minute on 1 minute off for 4 sets
Whew!
Today:
Wearing a 20lb weight vest:
Squats with mini d-ball between the knees 100 reps-just the warm-up :)
Step Ups to a 16' box holding 15lb dumbbells alternating steps for 20 reps
Backward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 12 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 12 reps
Lateral shuffle in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without the vest:
Double Kettle bell swings with 12kg 20 reps on 20 seconds rest ...burned out after 3 sets :)
This morning I experienced one small set back for my training, and took one giant leap towards keeping my self on my plan.
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