Back to the OV35 for 2012

[erinlee01]

Left the OV25 journals in 2011 but am back for 2012! I've been journaling for a few years now, so I'm not going to post a bio. Last year's journal:

http://forum.bodybuilding.com/showth...hp?t=131367553

I'm currently running Wendler's 5/3/1. Did the 2 week split for 9 weeks and started up the 4 day split this week since my hubby decided I was a good girl (or a bad girl, depending on how you want to look at it) and got me this for Christmas:



Accessory lifts are (mostly) bodyweight.

I also started doing TKD back in April with my sons and go to class 2-4 times per week, depending on what is going on in the boys' lives. Tell me we don't look badass (or dorky, your choice):



Mike and I need to work on our mean faces. I think Kevin has his down.

Goals for 2012:

- 135 bench
- rep bw pullups from dead hang
- stay injury free
- run a 5k with my 11 year old son
- lose ~20 lbs

[erinlee01]

Workouts from 1/1 and 1/2:

Wave 4, A1

Squat
45x5
55x5
70x5

75x5
85x5
95x5

Step-ups on bench
5x15

My new bench is higher than the ones at the gym. I felt the difference!

ss w/bicycle on Bosu
5x15

Cardio
30 minutes on treadmill

Solid workout. I was sore from pullups the other day, and from moving furniture as we spent yesterday rearranging the basement to make it more usable with the gym and the boys' toys. Still felt strong.

Wave 4, B1

Bench
45x5
60x5
70x5

75x5
90x5
100x8

I think I could have done more on the last set, but I'm still adjusting to the new cage and bumped the bar. Distracted me.

Pushups w/feet on bench
5x15

I think. I lost count on a couple of sets.

Chinups
2 bw + 3 w/bands
2x 1 bw + 4 w/bands
2x 3 w/bands

Still sore from the other day.

Rare workout with the hubby.

Cardio
30 minutes on treadmill

[DeTazMan]

1st and Subbed

[Big_Sky_Guy]

Pshaaaaw....this is not the OLD Folks Home!

[HoosierHardGain]

In for the badass, awesomeness of Erin!!!

[orca]

I'm in.

Nice Rack!

[erinlee01]

TKD
45 minute class

After being closed since 12/22, they kicked our asses tonight. Lots of running. And they had us hitting the dummies a lot. That sucker hurts when you hit it over and over. My knuckles are bruised as hell.

I might try the Beta-cret before classes to see what it does for me.

1st and Subbed

Pshaaaaw....this is not the OLD Folks Home!

In for the badass, awesomeness of Erin!!!

Woot!

I'm in.

Nice Rack!

lol - I've been telling everyone that my husband bought me a new rack for Christmas. Hilarious. Especially at work where people are trying to be PC.

[generetired]

Got a big smile out of the TKD pose off with your boys. It is great to exercise with the family and you are blessed to have such a badass posse.

[HoosierHardGain]

Morning, Erin...how's the knuckles feeling?

[erinlee01]

Got a big smile out of the TKD pose off with your boys. It is great to exercise with the family and you are blessed to have such a badass posse.

It is so much fun to be out on the floor with them. There is a family class 2 days per week which means all 3 of us (plus my younger brother) are in the same class. My 11 year old was moved up to the adult level (he prefers it to the kids classes) as of the last test cycle so we are in most classes together. It was fun testing with him. He lacks confidence in sporting endeavors and I liked being right next to him to keep him going when things got tough!

Morning, Erin...how's the knuckles feeling?

Morning, Hoos! Bruised. I mis-hit a left hook and caught the ear of the dummy, which was hard and that hurts. Of course, I jacked my back up, so that is detracting from that pain right now. Hopefully the chiro will straighten me out tonight.

[HoosierHardGain]

Morning, Hoos! Bruised. I mis-hit a left hook and caught the ear of the dummy, which was hard and that hurts. Of course, I jacked my back up, so that is detracting from that pain right now. Hopefully the chiro will straighten me out tonight.

Imagine how that feels after repeatedly hitting an actual face?

[-=FLEX=-]

Welcome back.

Wish I had room for a rack INSIDE. Mine is in the garage, so it's not going to get used for a few months.

[Bad.bull]

Im in!

Man this feels like "Grease"...the old (previous friends, not old) gang is back!!!

[erinlee01]

Welcome back.

Wish I had room for a rack INSIDE. Mine is in the garage, so it's not going to get used for a few months.

I had to lobby for the space. My kids had claimed it for their play area and my husband was trying to claim it for a game room. Not ashamed to admit I begged and pleaded.

Im in!

Man this feels like "Grease"...the old (previous friends, not old) gang is back!!!

hehe - I noticed everyone was coming back, too!

[acrawlingchaos]

Hey Erin, just started 5/3/1 so will definitely be following along. Will have to catch up on your previous waves.

[erinlee01]

Wave 4, C1

DL
50x5
60x5
75x5

80x5
90x5
105x5

That's all she wrote. After TKD last night, my back was killing me. Went to chiro and he said I should be back to 100% after a couple more adjustments. The last couple of reps hurt here, so I decided to just do the main lift and not push my luck with the accessories.

Cardio
30 minutes on TM
slow! ~1.25 miles

Hey Erin, just started 5/3/1 so will definitely be following along. Will have to catch up on your previous waves.

I'll have to check out your log! This is my second go with the 5/3/1. I wasn't crazy about it the first time around, but I can't recall why. I'm definitely enjoying it this time!

[Tifflex]

I am envious of your rack. I'm sure you will enjoy it for many years to come.

[orca]

Wave 4, C1

DL
50x5
60x5
75x5

80x5
90x5
105x5

That's all she wrote. After TKD last night, my back was killing me. Went to chiro and he said I should be back to 100% after a couple more adjustments. The last couple of reps hurt here, so I decided to just do the main lift and not push my luck with the accessories.

Cardio
30 minutes on TM
slow! ~1.25 miles



I'll have to check out your log! This is my second go with the 5/3/1. I wasn't crazy about it the first time around, but I can't recall why. I'm definitely enjoying it this time!

Take care of that back. Hope it feels better soon

I am envious of your rack. I'm sure you will enjoy it for many years to come.

lol...just sounds funny.

[erinlee01]

I am envious of your rack. I'm sure you will enjoy it for many years to come.

hehe. I don't think the rack jokes will ever get old. I am completely in love with it! Bonus is my sons are looking to work out with me. Of course, my 7 year old was bummed to discover that did not mean on the new rack.

Take care of that back. Hope it feels better soon



lol...just sounds funny.

Thanks - it's already better today than it was yesterday. It's just knocked out of position a little so if I sit wrong or turn wrong, it hurts a lot. Otherwise it's just a minor annoyance. Stretching helps it tremendously, so it's definitely not anything serious. That's what I get for moving furniture.

[Bad.bull]

That's all she wrote. After TKD last night, my back was killing me. Went to chiro and he said I should be back to 100% after a couple more adjustments. The last couple of reps hurt here, so I decided to just do the main lift and not push my luck with the accessories.

Cardio
30 minutes on TM
slow! ~1.25 miles

I was doing slow cardio 3.0 mph, I had to ramp it up to 3.3-3.5mph and start putting in a incline...I can't believe how much it kicked my ass! Walking gingerly today!...Not from cardio, but Leg workout two days ago! LOL

[erinlee01]

I was doing slow cardio 3.0 mph, I had to ramp it up to 3.3-3.5mph and start putting in a incline...I can't believe how much it kicked my ass! Walking gingerly today!...Not from cardio, but Leg workout two days ago! LOL

I usually walk at 3.5. I tried 3 knowing my back was tender - no go. Ended up at 2.5 and honestly, I wasn't sure I was going to make it the 30 minutes. I took it 5 minutes at a time. Pain never got worse, so I kept going.

Walking should help your DOMS.

[Big_Sky_Guy]

A good rack just keeps on giving!

I'm jealous...

[erinlee01]

A good rack just keeps on giving!

I'm jealous...

I haven't even fully used it yet. I'm scheduled to do dips today and can't wait to try out the dip station! Hubby definitely did good!

[righter]

Hey, Erin! Looking forward to moar TKD and the new rack!

[erinlee01]

Wave 4, D1

Standing OH press
45x5
45x5
50x5

55x5
65x5
75x8

Got a foot cramp on the last set which was distracting. I think I could have gotten 1 or 2 more reps out. Still, not bad considering I could barely walk yesterday.

Chinups
3 bw + 2 w/bands
3 bw + 2 w/bands
2 bw + 3 w/bands
2 bw + 3 w/bands
1 bw + 4 w/bands

More than happy with my progression on these.

Dips
5x5

Back feels much better today. When I woke up to kick the cat (I'm really regretting the decision to get a couple of cats last year) I could barely move. Felt a little better when I got up and by the time I left work I was pretty much pain free.

Lesson learned tonight - do not agree to workout with both boys at the same time. I was going to do just a little with Mike because he was going to TKD with my brother (I sat out tonight to be safe with my back), and of course Kevin had to take part. Mike asks a million questions (which I actually enjoy because he is actually trying to understand why each of us is doing what we are doing) and Kevin (Mr. ADHD) was constantly asking me to look at him. They know enough to not talk when I'm in the middle of a lift, but my rest periods were annoying. lol. Of course, in a couple of weeks I'll be sad that neither one of them wants to work out with me anymore.

Cardio
30 minutes on treadmill

Back to normal speed, but held off on incline. Again, playing it safe.

[erinlee01]

Cycle 4, A2

Squat
45x5
55x5
70x5

80x3
90x3
105x3

Took a video of the 105 for a form check, but I overestimated the state of my back. They were a little more shallow than usual (though still parallel or damn close to it) and definitely more unsteady. I'll wait until back is better to do another video.

Step ups on bench
5x15

Bicycle
5x15

Cardio
20 minutes random program on treadmill

Rehab/stretching

Pelvic tilts on exercise ball
10 front to back
10 side to side
10 circle to right
10 circle to left



Opposite arm and leg lift
10 ea side



Superman on ball
2x10 sec

http://www.physicalfitnet.com/exerci...lity_ball.aspx

Hip opener
1 min ea side

Side twist stretch
1 min ea side

Foam rolling
IT band
glutes
quads
upper back
hamstrings

[generetired]

Good stuff. I'm researching the 5/3/1 and am looking to add more stretching in my routines. I appreciate the vids.

I'll add to the theme of suggesting that you be careful with the back. I've had too many experiences in which my back was acting up, it started to feel better, I tried an exercise that felt fine, and I couldn't walk the next day.

[DubfromGA]

Very fond of your rack......and the TKD is seriously badass. Very cool to be taking it with your kids.

[erinlee01]

Cycle 4, B2

Bench
45x5
60x5
70x5

85x3
95x3
105x6

105 felt heavy today.

SS w/pullups
3, 3, 2, 2, 1

Elevated pushups
1x10

Back DID NOT like these today. Called it day with the bench and pullups.

Stretching

Pelvic tilts on ball
10 front to back
10 left to right
10 circle to right
10 circle to left

Side twist stretch
1 min ea side

Hip opener (thread the needle)
30 sec ea side

Side lying thoracic rotation
Partway through the first side, I realized I should be timing how long it takes for my hand to reach the floor. Best guess is left hand was 2-3 minutes, right around 1.

http://fitbie.msn.com/exercise/side-...rotation-women

Good stuff. I'm researching the 5/3/1 and am looking to add more stretching in my routines. I appreciate the vids.

I'll add to the theme of suggesting that you be careful with the back. I've had too many experiences in which my back was acting up, it started to feel better, I tried an exercise that felt fine, and I couldn't walk the next day.

One of the reasons I'm excited about the home gym is the extra time. I always rush through the stretches because I ran out of time. Since I started working out at home I've averaged about 20 minutes in stretching. Feels great.

I'm definitely careful with the back. Late 2010 I was out for 10 weeks so I don't mess around anymore. This is a little different pain. It will work itself out and I was cleared by the chiro to do what didn't hurt.

Very fond of your rack......and the TKD is seriously badass. Very cool to be taking it with your kids.

It's a ton of fun! I definitely enjoy the classes just for me, but doing it next to the boys makes it that much better!

[acrawlingchaos]

Caught up with since the beginning of th 5/3/1. Crazy how you manage the TKD, 5/3/1, kids, hubby. That;s some world class time management.

Do you plan on running the program for two days indefinately, or do you plan on eventually bumping that up?