Marie's walking - iron for rehab

[mcbourque]

My kids started school back today, so they had to get up!

Oh wow, your district starts early. The kids don't start until after labor day.

The write up of your workouts look like 3 of mine. How long does it take to complete yours?

Yesterday took 1hr15min. Let me break it down for fun. I usually pause 1min between upper body sets (hypertrophy range) and 30sec for lower body sets (endurance)

UPPER:

Bench - 6min

DB OHP - 5 min

DB delt 21's - 2 min

One DB Overhead Tricep Press - 4 min

T-Bar row - 5 min

Hammer Strength Pull down - 5 min

One arm cable row - 5 min

CORE -

abs on extension bench (no pause) 5 min

one leg back extension 5 min

LOWER - REHAB

right leg calf raise
--- superset with
one leg balance -- 5 min

supported split squat - 2min

one side ham curl machine - 3 min

one side leg extension machine - 3 min

Mat supine one side leg hyperextension
Mat one side hip thrust
Mat one side leg side raise
Mat one side let front raise
---- 8 min

6 min stretch.

this adds up to 69 min. So a couple min for walking from one end of gym to the other and a backroom break and I have 75 min

I think I am pretty efficient because I don't lift so heavy that I need 2+min to pause between sets. At the most, maybe 1.5min for bench and OHP. I don't talk to anyone, Im super focused. And I never have to wait for equipment.

Not sure I will be able to do as much when I start work.

[mcbourque]

Yesterday was a swim day. Switch to a another LA Fitness location to use their pool. My regular one doesn't have a pool. 7min more driving but it's free.

1.1km (so 4 more laps!)

500m - crawl
250m kick-board
250m crawl
100m - kick-board

Challenge completed! Escaped from Alcatraz! I need a new one now



Workouts this week:

MON: rest - full work day
TUE: Lift 1hr15min
WED: Swim 1.1km 30min

workouts this month:
week of June 31: (6 days) 3 days weights - 2 days swim - 1 day water running
week of July 24: (4 days) 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: (3 days) 3 days weights 1hr15min each - no cardio
week of July 10: (4 days) 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[DieselsMom]

What a great way to motivate yourself with the challenge. What about swimming the English Channel??

My kids go back to school in a couple of weeks and I think they are ready - this three months off thing is loooonnnng. But as a parent much easier to do three months off in summer than try and find care during school breaks.

[mcbourque]

What a great way to motivate yourself with the challenge. What about swimming the English Channel??

Great Idea! The swim all has it but it's about 41K - it would take me months LOL So I am saving it for when I am in better shape. I settled for a short London swim at 5K

My kids go back to school in a couple of weeks and I think they are ready - this three months off thing is loooonnnng. But as a parent much easier to do three months off in summer than try and find care during school breaks.[/QUOTE]

Summer are hard as parent. I on both sides because my kids summer off are also mine. So I am not ready yet, although I think they are. Teens really like the social side of school I think.

[mcbourque]

Workout yesterday - Just an hour - with my oldest who takes less time to get it all done. It was rest day for my youngest/

UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x8 80lbs
1x10 80lbs

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs

DB delt 21's
1x7/7/7 @15
1x7/7/7 @15

One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @35lbs plates
1x10 @35lbs plates
1x10 @35lbs plates

Hammer Strength Pull down
1x10 @45lbs plate
1x10 @45lbs plate
1x10 @45lbs plates - right side only
1x10 @45lbs plates - right side only


One arm cable row
1x10 35lbs
1x10 35lbs
1x10 35lbs - right side
1x10 35lbs -right side

CORE -

abs on extension bench
1x20 - bodyweight - front
1x20 - bodyweight - right then left side

one leg back extension
1x15 - bodyweight
1x15 - bodyweight
1x15 - bodyweight

LOWER - REHAB

right leg calf raise
2x50 - bodyweight

--- superset with

one leg balance
2x 1min - bodyweight

one side ham curl machine
1x15 @15lbs
1x15 @15lbs
1x15 @15lbs



Mat one side hip thrust
1x1.5min - bodyweight


Mat one side let front raise
1x1.5min - bodyweight

2 min stretch.

My cat is slow again and I spend the night up with him. He seems a tiny bit better but I had very little sleep, so not sure if I'll workout today.

MON: rest - full work day
TUE: Lift 1hr15min
WED: Swim 1.1km 30min
THU: Rest
FRI: Lift 1hr

workouts this month:
week of June 31: (6 days) 3 days weights - 2 days swim - 1 day water running
week of July 24: (4 days) 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: (3 days) 3 days weights 1hr15min each - no cardio
week of July 10: (4 days) 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[thehobbes]

Nice job on that workout, impressive volume!

My cat is slow again and I spend the night up with him. He seems a tiny bit better but I had very little sleep, so not sure if I'll workout today.

[mcbourque]

Nice job on that workout, impressive volume!

Thanks! Yes the poor cat. Not doing well

[HoosierHardGain]

Thanks! Yes the poor cat. Not doing well

Sorry to hear. I hope the poor thing gets better, Marie.

[wasmeFINAFLEX]

Thanks! Yes the poor cat. Not doing well

Sorry to hear

[mcbourque]

Sorry to hear. I hope the poor thing gets better, Marie.

Sorry to hear

Thank you both. I'm not sure. He is over 16 and at the end of his journey. Nothing wrong medically, just really old. He has a hard time walking so we are all helping him be happy - sits outside in the sun for a bit, with us on the couch, on some cozy blanket, etc. We will see - I take it one day at a time.

[mcbourque]

Latest workouts:

Saturday swim PR! 1150m - yeah

Sunday was gym. Just an hour.


UPPER:

Bench
1x40 45lbs warm-up
1x10 75lbs
1x10 80lbs
1x10 85lbs - PR!

DB OHP
1x10 @25lbs
1x10 @25lbs
1x10 @25lbs



One DB Overhead Tricep Press
1x10 @35lbs
1x10 @35lbs
1x10 @35lbs

T-Bar row
1x10 @37.5lbs plates
1x10 @37.5lbs plates
1x10 @37.5lbs plates

Hammer Strength Pull down
1x10 @45lbs plate
1x10 @45lbs plate
1x10 @45lbs plates - right side only
1x10 @45lbs plates - right side only


One arm cable row
1x10 35lbs
1x10 35lbs
1x10 35lbs - right side
1x10 35lbs -right side

CORE -

abs on extension bench
1x20 - bodyweight - front
1x20 - bodyweight - front

one leg back extension
1x15 - bodyweight
1x15 - bodyweight

LOWER - REHAB

leg extension machine
1x20 15lbs
1x20 15lbs
1x20 15lbs

baby SLDL - NEW: I liked this - very good for mobility and alignment. I'll probably keep this
1x10 10lbs medicine ball
1x10 10lbs medicine ball

Mat one side hip thrust
1x1.5min - bodyweight

Mat one side - side raise
1x1.5min - bodyweight

Mat one side let front raise
1x1.5min - bodyweight

8 min stretch.

----- today is our wedding anniversary. 18 years!

MON: rest - full work day
TUE: Lift 1hr15min
WED: Swim 1.1km 30min
THU: Rest
FRI: Lift 1hr
SAT: Swim 1.15km 30min
SUN: Lift 1hr

workouts this summer:
week of Aug 7: (5 days) 3 days weight - 2 days swim
week of July 31: (6 days) 3 days weights - 2 days swim - 1 day water running
week of July 24: (4 days) 2 days weights 1hr15min each - 1 day swim 1km - 1 day Core 30min
Week of July 17: (3 days) 3 days weights 1hr15min each - no cardio
week of July 10: (4 days) 2 days weight 60min each - 1 day Mat Pilates - 1 day swim 1km

[thehobbes]

Congrats on the bench PR and happy anniversary!

[DieselsMom]

PR's, Anniversaries! Congrats on 18 years that is awesome.

Sorry to hear about your kitty kat it is tough to know they are at the end of the journey but you will know best for him.

What are you doing for the baby SLDL? Sounds interesting.

[HoosierHardGain]

An anniversary AND a PR? Yeah, it's a good day

[wasmeFINAFLEX]

----- today is our wedding anniversary. 18 years!

Congrats! Ours was yesterday (Aug 14) as well!