Lots of running, little lifting TO Lots of lifting, little running!

[mom2sethc]

Hello,


Wednesday workout:

Warm up - usual plyos, bear crawls, frog hops, lunges, skips, etc

3 sets:
battle ropes - 30 seconds
KB swings - 15
backwards lunge w/ KB - 5 each side


4 sets:
Bench Press
1x5 - 65 lbs
1x5 - 65 lbs
1x3 - 75 lbs
1x3 - 75 lbs
1x10 - 60 lbs

(I understand that leg drive plays a role in the bench press, yet I haven't learned how to do this yet, maybe that is why my bench doesn't move to quickly? The most I have ever benched was a 1 rpm of 87. That was when I was doing the 5,3,1 program.)

Alt arm KB rows - 20
KB Cleans - 6


3 sets:
KB row holds - 30 seconds
kit kats - 30 seconds (lay on stomach, hold 2 light weights and hold arms in forward position for 2 rounds of 15 seconds and hold arms out to the side for 2 rounds of 15 seconds). These sound easy, but are very tough!


6 min AMRAP
burpees - 15
goblet squats w/ KB - 10
butterfly sit ups 30


I am so close to being able to do a strict pull up! I can get my chin to the bar, but cannot quite get my chin over the bar! I will practice more tonight. I can do chin ups, but this will be my first pull up. I'm excited, I can feel it happening soon!!!! woohoo!!!

Our most recent BA meal was a trout salad. It had potato, red onion, arugula, ciabatta breadcrumbs. yummy!!!!

[mom2sethc]

Hello,

Update for the last several days below:


Friday was a run day, 3 miles with the local running group.

Saturdays workout:

Ladder, 1-10:
push up
pull up
KB swing
jump squat

4 sets:
Deadlift

1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 140 lbs
1x5 - 145 lbs
1x3 - 150 lbs

push press - 5 each side
Double KB rack carry

3 sets:
Ladder 20,15, 10
goblet squats
V ups
mountain climbers

Sunday - run day! 7 miles on hilly roads, felt great thanks to my protein pancake and coffee pre run breakfast!!!

Monday - 3 miles at 5:50 this am! crisp and cool, just the way I like it!!! Also a gym day today, back squats!

Recent BA meals, one was steak and farro, the other was chicken tenders with roasted sweet potato and cauliflower! yummy for both!!!!! Also a pic of my chocolate kodiak protein pancake!

[mom2sethc]

Hello,

Monday's workout:

4 sets:
DB clean and press 5 each side
pull up/chip ups w/ 20 lb chain amraps
KB swings - 10


4 sets:
Back Squats (box squats today)
1x6 - 85 lbs
1x6 - 95 lbs
1x6 - 95 lbs
1x6 - 100 lbs
1x10 - 75 lbs (too light, could have went higher)

push ups - 10
band pullaparts - 30


10 minute AMRAP:
lunges 8/8
burpees - 8
butterfly sit ups - 15
bear crawls


I managed to get up early again today at 5:20 to run 4 miles before work, woohoo!!! I've got 10 days before vacation and I want to drop a vanity lb or 2!

last nights BA meal was good! It was a pasta w/ shrimp, in a tomato garlic and yellow squash sauce. I also roasted brussell sprouts. I forgot to take a pic!

[thehobbes]

Hey great work in here! Ahhhh getting up at 5:20am to go run 4miles? Good job on the pull up progress, you'll start knocking them out soon!

[mom2sethc]

Hello,

Thanks Hobbes! It is hard getting out there that early, but it sure feels great to have it accomplished!

Wednesday's workout:

1 set:
30 turkish get ups (I HATE these! no coordination!)

1 set:
30 renegade rows

4 sets:
Bench Press
1x5 - 65 lbs
1x5 - 70 lbs
1x5 - 75 lbs (this lift really doesn't grow for me)
1x10 - 60 lbs
1x10 - 60 lbs

KB rows 10/10
russian twists - 40

Finisher 3 sets:

30 sec bike sprint

1 rep consists of 3 cycles of the below:
KB deadlift - 1
KB clean - 2
KB squat - 3
KB push press
KB row
KB rack carry

Touch workout, but a new one for us, so that was refreshing. Tonight I will play around in my basement with my push up progress!!!

[mom2sethc]

Hello,

Update time! After last Wednesdays workout, I did not get to the gym until Monday. I missed Sat's workout as I went to watch my son race a local 5k. He finished 3rd overall in a time of 16:53! I've been running regularly though, 7 miles on Sat.


Monday's workout:

4 sets:
DB clean and press 5 each side
pull up/chip ups w/ 20 lb chain amraps
KB swings - 10


4 sets:
Back Squats (box squats today)
1x6 - 85 lbs
1x6 - 95 lbs
1x6 - 95 lbs
1x6 - 100 lbs
1x10 - 75 lbs (too light, could have went higher)

push ups - 10
band pullaparts - 30


10 minute AMRAP:
lunges 8/8
burpees - 8
butterfly sit ups - 15
bear crawls


Tuesday's workout - Happy July 4th!:

Ran 2.5 miles to the gym

Then:

1 set:
30 turkish get ups (I HATE these! no coordination!)

1 set:
30 renegade rows

4 sets:
Bench Press
1x5 - 65 lbs
1x5 - 70 lbs
1x5 - 75 lbs (this lift really doesn't grow for me)
1x10 - 60 lbs
1x10 - 60 lbs

KB rows 10/10
russian twists - 40

Finisher 3 sets:

30 sec bike sprint

1 rep consists of 3 cycles of the below:
KB deadlift - 1
KB clean - 2
KB squat - 3
KB push press
KB row
KB rack carry

Ran 2.5 miles home from the gym!

Getting ready for vacation, we leave this Friday. I'm looking for some good body weight workouts to do as I will not have access to a gym. I will continue to run, but need to do some strength stuff, so if you have any suggestions for workouts, please send them my way!

[Fiction2Fitness]

Nice work with the runs and lifting. Have fun on your vacation!

[mom2sethc]

Hello!!

I'm back from vacation!! what a bummer! It is always a little depressing for me when I return from a vacation. I cherish the time alone I have with my son and hubby, it is sad to get back to "normal" life and for each of us to go our different ways. boo hoo!

Anyway...I did stay active at the beach, although it was really hot! We rode our bikes a lot, I ran a few times (nothing major though!), I also did a few body weight/ plyo workouts, even burpees on the sandy beach!!! I watched my diet for the most part so that I did not gain any weight!

I am back to my gym tonight and can't wait!

Pics below of 1) me and hubby at the Ocean Course in Kiawah SC, 2) front pic of me and my 55 year old DFS (name of my gym) body! and 3) back pic of me.

I still carry most of my extra weight around my mid section, but overall
I'm pleased where I am right now, but would still like to build more muscle and lift heavier!

[mom2sethc]

Hello,

Back in the gym yesterday! woohoo!!!

Monday's workout:

warm up - usual plyos, lunges, bear crawls, etc

4 sets:
Kettlebell power cleans - 4
Pull ups AMRAP
Farmers Carry - up to using two 44 lb kettlebells!

4 sets:
tempo (3-1-0) squats
1x5 - 75 lbs
1x5 - 85 lbs
1x5 - 85 lbs
1x5 - 85 lbs
1x10 - 75 lbs

Overhand sled pull - feeling this one today in my left arm!
Pushups AMRAP

10 Min AMRAP ladder starting 2, 4, 6, 8, .... (in 10 min I got to 14 sets)
KB Alternate Swing
Alternate lunges
Burpees

Great workout!!!!

I'm participating in a Warrior Dash this coming Sunday with several members from my gym. It should be fun!!

[mom2sethc]

forgot to add my pic for last nights BA meal! It was YUMMY!!!
Chicken cooked in a marinade of soy and a 5 spice china blend, jasmine rice and a marinated yellow squash and cucumber salad.

[mom2sethc]

Hello,

Wed. am 3 mile run

Wednesday workout:

Warm up: usual stuff!

3 sets:
KB halos 8 each side
1 arm rows 12 each side


4 sets:
Bench Press
1x5 - 65 lbs
1x5 - 65 lbs
1x5 - 65 lbs
1x10 - 60 lbs
1x10 - 60 lbs

Keg carry - 75 lbs
KB crush curls - 12


3 sets:
KB static holds 30 seconds
Kit Kats static holds 30 seconds

Ladder 20, 15, 10, 5:
squats
mtn climbers
butterfly sit ups

It was a HOT day, therefore a tough workout, our gym does not have air conditioning.

Friday am - 3 mile run

I have a gym day tomorrow am, then a 10 mile run, then doing a Warrior Dash on Sunday!!! Crazy busy weekend for me!!!

[mom2sethc]

Hello,

I've been a little busy and distracted so I've missed logging a few workouts, but I am still getting it done! Below is yesterdays workout:


Monday's workout:

warm up - usual plyos, lunges, bear crawls, etc

4 sets:
Kettlebell power cleans - 4
Pull ups AMRAP
Farmers Carry - up to using two 53 lb kettlebells!

4 sets:
tempo (3-1-0) squats
1x5 - 70 lbs
1x5 - 85 lbs
1x5 - 90 lbs
1x11 - 75 lbs

Overhand sled pull - feeling this one today in my left arm!
Pushups AMRAP (did 4 sets of 5 full pushups!)

10 Min AMRAP ladder starting 2, 4, 6, 8, .... (in 10 min I got to 16 sets)
KB Alternate Swing
Alternate lunges
Burpees

[thehobbes]

Hello!!

I'm back from vacation!! what a bummer! It is always a little depressing for me when I return from a vacation. I cherish the time alone I have with my son and hubby, it is sad to get back to "normal" life and for each of us to go our different ways. boo hoo!

Anyway...I did stay active at the beach, although it was really hot! We rode our bikes a lot, I ran a few times (nothing major though!), I also did a few body weight/ plyo workouts, even burpees on the sandy beach!!! I watched my diet for the most part so that I did not gain any weight!

I am back to my gym tonight and can't wait!

Pics below of 1) me and hubby at the Ocean Course in Kiawah SC, 2) front pic of me and my 55 year old DFS (name of my gym) body! and 3) back pic of me.

I still carry most of my extra weight around my mid section, but overall
I'm pleased where I am right now, but would still like to build more muscle and lift heavier!

Sounds like a fun vacay. Seriously you are looking awesome in those pics! Keep up the healthy lifestyle, you look better than most people who are 20 yrs younger. At 55 my dad looked like he was 107, heehee.

[mom2sethc]

Thanks Hobbes!!!! my strength training has made a significant change in my body! unlike I have ever seen with years of running. I'm pleased!

It's been a crazy week! I've been doing a decent amount of running, which is good as tomorrow as the 100 mile Burning River trail race! It is either a 50 or 100 mile trail race, the 100 mile can be done in an 8 person relay team. Which is how I am doing it. There are 8 of us ladies and my leg is 9.7 miles. It is VERY hilly, so, those 9.7 miles won't be super fast. Our team finished 4th last year, which is pretty good! We expect to finish higher up this year! The race starts in the morning, and our team will finish after midnight!

Tonight I am taking my cousin to see Rod Stewart in concert!! He has been my fav since I was a young girl!!!

Also, tomorrow our gym (which is VERY small), has moved into a new facility!!!! It is more than 3 times the size of our current gym so it will be so exciting to have so much space!!!!! We are having a "move-in" party tomorrow at 9:30.

Back to regular workout reporting next week! I've had to miss few workouts this week but have replaced them with running. Coming next week, back to my regular schedule!

[mom2sethc]

Hello,

I've had a wonderful weekend!! The Rod Stewart concert on Friday was fantastic! I had such a great time! I haven't been to a concert in YEARS!!! I got a kick of looking around the audience and seeing nothing but old people!!! me included!!! To strange, but a great night even so!

On Sat I biked 14 miles with my son while he ran 14 miles! He is home until Aug 20th, then back to college.

Also on Sat was our 100 mile trail race! It is the Burning River 100, and we are an 8 women relay team. We are called the Lady Rats and we finished in 2nd place!!!! We missed 1st place by only 5 minutes! Last year we were 4th. There are 9 all female, 8 person relays. We had a fantastic day! pic below. I am in the back row on the far left.

On sunday, I went to Southern Ohio and bought a car! It is a mazda miata, about as red as it can be! I LOVE it! It is my toy!!! I'm worth it!!! pic below.

Monday was our 1st workout at our new facility! It is so nice!!! There is so much space we don't know how to behave!! It is 3-4 times bigger than our previous location. Below is our workout for Monday:

Warm Up - usual stuff!

4 sets:
Landmine Complex: (partner, while 1 is doing complex, the other is doing plank)
1x8 deadlift
1x8 squat
1x8 drop lunge
1x8 push press

plank

4 sets:
Back squat:
1x5 - 75 lbs
1x5 - 85 bs
1x3 - 95 lbs
1x3 - 105 lbs

Box Jumps - 3 (new place has room to do these, couldn't do them before!)
Push Ups - 5
Ring Rows - 12

4 Rounds:
Sand bag clean - 10
Walking lunge across gym
Burpees - 10
bear crawl back across gym
Butterfly situps - 20

Awesome workout!!!

[mom2sethc]

Hello,

Wednesday - ran 3 miles in the am. Since the day was so nice and my son was home from work early, I switched my Wed workout to Thurs.

Thurs workout:

warm up - usual stuff

4 sets:

Dumbell clean and press, then squat - 5 each side
Wheelbarrow across gym
pull ups w/ 20 lb chain - 6
hanging leg raises - 10

5 sets:

Bench Press:
1x5 - 65 lbs
1x5 - 70 lbs
1x5 - 70 lbs
1x10 - 60 lbs
1x11 - 55 lbs

KB double row - 12
lunge jumps - 6


3 sets:

sled drag out and pull back
KB swing - 15
ring skull crushers - 15
ring scarecrow - 15

Friday - ran 3 miles this am, hot and humid!!!

[Fiction2Fitness]

Wow. So much to catch up on. All of that lifting, running and bike. Nicely done. Congrats on the 2nd place! Awesome that the new facility is spacious and hope it works out great here on out. Good work with the lifting and mmm food.

Think that covers things in a short way. Keep up the good work and have another fun weekend.

[mom2sethc]

Thanks Fiction!

Saturday's workout:

Warm up - usual stuff!

4 sets:
push ups - AMRAPS
pistol squats - 6 each side
L sits - 30 seconds
Farmers Carry


4 sets:
Dead lift:
1x5 - 105 lbs
1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 135 lbs

3 sets:
iron crosses - 12
1 arm single rows - 10
band pull apart - 100 for all 3 sets total

10 min AMRAP:
sprint to end of driveway and back
kb swings - 15
mountain climbers - 30

When I finished my workout above, I biked 14 miles with my son while he ran.

On Sunday, I ran 7.5 miles, biked another 11 miles while my son ran!

[mom2sethc]

Hello,

I'm down the the last week with my son before he returns to college, so I have been a little absent for the last week and throughout this week!

I've been working out though! I ran 10 miles on Sunday, I biked 12 miles on Sat while my son ran. I didn't get to the gym this past weekend, but the bike and run should suffice!

My last 2 workouts from last week are below:



warm up - usual stuff

4 sets:

Dumbell clean and press, then squat - 5 each side
Wheelbarrow across gym
pull ups w/ 20 lb chain - 6
hanging leg raises - 10

5 sets:

Bench Press:
1x5 - 65 lbs
1x5 - 70 lbs
1x5 - 70 lbs
1x10 - 60 lbs
1x10 - 60 lbs

KB double row - 12
lunge jumps - 6


3 sets:

sled drag out and pull back
KB swing - 15
ring skull crushers - 15
ring scarecrow - 15


Warm Up - usual stuff!

4 sets:
Landmine Complex: (partner, while 1 is doing complex, the other is doing plank)
1x8 deadlift
1x8 squat
1x8 drop lunge
1x8 push press

plank

4 sets:
Back squat:
1x5 - 75 lbs
1x5 - 85 bs
1x3 - 95 lbs
1x3 - 105 lbs

Box Jumps - 3
Push Ups - 5
Ring Rows - 12

4 Rounds:
Sand bag clean - 10
Walking lunge across gym
Burpees - 10
bear crawl back across gym
Butterfly situps - 20

below is a recent BA meal, it was salmon with freekah, hubby and son loved it, I'm not a salmon fan! Also a pic of a purple pepper! The correct name is Islander pepper, I've never seen on before!

[mom2sethc]

Hello,

We dropped my son off to his college campus this past weekend. It's a bummer for me, I miss him terribly! He is an only child, and the 3 of us are very close. It's hard on us, but we know it is a good thing. We survived his freshman year, I think we can survive his soph year!!! Pic of my gorgeous son below. He is on campus 1 week early because he is an athlete, he has a cross country camp this week, then starts class on the 29th.

I missed 2 gym classes last week, I just wanted to savor every minute I could with him, plus my shoulder got a little irritated again from my last Monday workout. Coach thinks it is the overhead kb carries, so he wants me to stop doing them. We also did a lot of push ups last Monday, so that could have contributed. Anyway, the workout below is from last Monday, and again from yesterday. My shoulder feels much better after the few days off, and did not get re-irritated from yesterdays workout.

I have been running, I did a 9 mile run on Saturday, it was humid, but I still ran pretty well.

Also some pics below from some of our recent BA meals.

Monday (last week and again yesterdays workout):

Ladder 2, 4, 6, 8, 10, 12, 14
KB Swings
Push ups

4 sets:
Back Squats (pause in the hole):
1x3 - 95 lbs
1x3 - 95 lbs
1x3 - 100 lbs
1x3 - 100 lbs ( I did 105 last week, but stayed at 100 this week just to make sure form was good, I felt really good this week)
1x10 - 65 lbs (this felt light, I'll be going up next week)

3 sets:
Kit Kats - 15 sec hold in 2 positions, twice
KB rack hold - 30 seconds

Ladder 20, 15, 5 (double the set for butterfly situps)
KB Tater Squats
Burpees
Situps

[mom2sethc]

Hello!

My shoulder is better, but still a little wonky, so I took things easy on bench press day. I could do overhead stuff, but trying to bench press hurt, so my coach altered my workout.

Wednesday workout:

4 sets:
DB Clean and Press and squat - 6 each side
Hanging leg raises - amrap
KB rack carry

4 sets:
Barbell row instead of bench for me:
1x5 - 45
1x5 - 55
1x5 - 60
1x10 - 55
1x10 - 50

tricep band pull downs - AMRAP
sled pulls

3 sets:
band pull aparts - amrap
skull crush - amrap
planks

3 sets:
bike sprint - 30 seconds
keg carry
pass throughs


This am I ran 4 miles, it was so nice to run without humidity!!! I love the cooler weather we are having right now! I'd have no issues if it stays this way through fall!!

[mom2sethc]

Hello,

Sat workout below:

Warm Up - usual stuff!

4 sets:
halos
pull ups
rack carry


4 sets:
Barbell complex:
rdl - 5
clean - 5
push press - 5
front squat - 5
row - 5

sprint

3 sets:
ring rows - AMRAP
plank to pushups - 40 seconds
band to chest pulls - 20


Then on Sunday I ran 11 miles, it was perfect weather, I felt great!! I ran faster than I have in quite some time! Woohoo! I am running a half marathon in Sept. I'm not planning to race it fast, I just want to be able to finish the distance right now. My pr's in the half marathon and marathon are behind me! Now it is all about keeping up with enough miles to complete the half distance, no longer any more interest in marathons!

Some recent BA meals: one is a chicken dish over rice, ok but not one of my favorites. The other is a lamb/beef burger and roasted potatoes. This was delish!!!

[mom2sethc]

Hello,

I was tired and sore (from my 11 miler on Sunday!) when i went to the gym last night, but I still had a great workout! Amazing how that happens.

Monday's workout:

Warm up - usual stuff

4 sets:
30 seconds on, 15 seconds off, with a 60 second rest between sets:
battle ropes
burpees
squat hold
push ups
sand bags shoulder throws

5 sets:
Back squats:
1x8 - 65 lbs
1x8 - 65 lbs
1x8 - 70 lbs
1x8 - 75 lbs
1x8 - 75 lbs

ring rows - AMRAP
hollow holds - 50 seconds

3 sets:
DB Clean & Press (coach had me do clean & row) 6/6
rack carry one arm/ farmers carry other arm
sled pulls

[mom2sethc]

Hello,

I've been a little busy lately and haven't been able to update my journal, but I am still working out! I ran a 12 mile long run this past Sunday, I'm only a few weeks away from the half marathon that I am doing this month. I've gotten to the point now that I can cover the 13.1 distance. That is all that I plan to do, I'm not really interested in racing at this point, just another long run!

Yesteday's work out:

Warm up - usual stuff

4 sets:
30 seconds on, 15 seconds off, with a 60 second rest between sets:
battle ropes
burpees
squat hold
push ups
sand bags shoulder throws

5 sets:
Back squats:
1x8 - 65 lbs
1x8 - 65 lbs
1x8 - 70 lbs
1x8 - 75 lbs
1x8 - 80 lbs

ring rows - AMRAP
hollow holds - 50 seconds

3 sets:
DB Clean & Press 6/6
rack carry one arm/ farmers carry other arm
sled pulls

My shoulder is much better so I am able to do over head lifts again. woohoo!!

Some recent food pics attached:
2 are blue apron meals, the other is a zucchini bread sticks receipt I got off of the internet. You shred 3 zucchinis, squeeze all the liquid out (this takes some time), then add some ingredients to it and press it into a dough (as in my pic below), then you bake it, add some cheese to the top, bake it some more, then serve it with marinara, OMG was it good!!!!!

[mom2sethc]

Hello,

Wednesday was a run day, I ran 5 miles in the am with my local running group. I've been feeling really good running lately, which is nice.

Thursdays workout:

warm up - usual plyo stuff

5 sets:
DB Snatch - 5,4,3,2,1
wheelbarrows
pull ups (coach has me doing negatives unassisted now, I can do chin ups, but not a pull up, and only a few chin ups)

5 sets:
Bench press
1x10 - 55 lbs
1x8 - 60 lbs
1x6 - 65 lbs
1x4 - 70 lbs
1x2 - 75 lbs
1x1 - 80 lbs

db rows - 10
lunge jumps - 6

1 set:
100 band pull aparts

10 min AMRAP:
Jump rope - 100 jumps
10 squat thrusters
20 sit ups

This was a fun workout!!!

Today is Friday, it is an "off" gym day, I ran 3 miles this am back to the gym tomorrow!!!

Happy weekend everyone!!!

[mom2sethc]

Hello,

Friday was a run day, 3 miles.

Saturday workout:

warm up - usual stuff

2 sets:
push ups - 60 seconds
30 second rest
air squats - 60 seconds
30 second rest

5 sets:
Dead lift:
1x5 - 95 lbs
1x5 - 105 lbs
1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 135 lbs

scarecrows - 15

3 sets:
Halos - 16
crush curls - 8/8
KB rack hold w/ backward lunges - 8/8

3 sets:
bike sprint - 30 seconds
rack carry


Sunday was a run day - I ran 11.5 miles, felt great! The weather was 41 degrees, nice and cool, awesome running temps! The half marathon that I am running is 2 weeks away.

Our BA meal yesterday was a bbq baked chicken w/ sweet potato salad and green beans, it was delish!

[mom2sethc]

Hello,

Monday's workout:

warm up: usual plyo stuff

4 sets:
landmine press - 6 each side
chin ups (I am now working on jumping chin ups and negatives, I did 5 negatives each set)
box jumps - 5
Farmers Carry

4 sets:
back squats:
1x10 - 70 lbs
1x10 - 70 lbs
1x10 - 75 lbs
1x10 - 80 lbs

KB Swing - 10
planks - 60 seconds


3 sets:
Split squats w/ KB - 8 each side (feeling these today already!)

4 sets:
battle ropes - 30 seconds
sand bag cleans - 10
burpees - 15

It was a tough, but good workout!!
I talked a little with my coach about goals, as I really am not sure what they are. I really don't have weight max goals on my main lifts as I don't tend to increase them too frequently. A lot of that has to do with being a runner and still trying to do a decent amount of distance.
In the last year since I have been at my gym, my weights have done this:

Bench press - sets of 5 at 70 lbs (I'm still here, I'd had some shoulder issues off/on so that could be why, but I just can't seem to get much higher than 70'ish lbs, unless it is a 1 rpm).
Dead Lift - 135 lbs for a 1 rpm, now I am doing sets of 5 at 135 and have hit 150 for a set of 3. So I have had improvement on this lift.
Back Squat - I hit 97 for a 1 rpm, now I have hit 105 for 1-2 reps, but 100 for sets of 5, still nothing significant.

having said that, I have been feeling fantastic, both in the gym and while running! My running has gotten faster (without any speed work), and I feel good with minor aches and pains here and there. My program is not a "strength gain" type of program, it is more designed for "fitness for life", we do 1 main lift each workout, but then a lot of chin ups, push ups, KB's, Db's, etc.
My weight is staying consistent, I average between 124-128 lbs, I am 5'3.5"! I don't desire to lose any weight, but would love to keep gaining muscle. I'm liking how my body is transforming!

So...for now my goals are in things like, max push ups (10 in a set, I can do 5-6), max chin ups (3 consistent, can do 2-3 now with a jump), single pull up. (can't do any right now! I can get my forehead to the bar, but can't get my chin above it).

Last nights BA meal...it was one of those meals that I looked at the pic and thought "I'm not going to like this one", but actually LOVED IT!!!! It was sliced beef, over long white rice, the rice was cooked with Indian spices and figs. I roasted eggplant and mixed it with spinach, red onion and honey. It was truly yummy!!!!!

[mom2sethc]

Hello,

Wed am I ran 3 miles.

Wed pm gym workout:

warm up - usual plyo stuff

4 sets:
barbell rows - 10 (55 lbs)
push ups
sled pulls


4 sets:
Bench Press:
1x5 - 65 lbs
1x5 - 70 lbs
1x3 - 75 lbs (failed on 3rd rep)
1x3 - 75 (failed on 3rd rep)
1x10 - 60 lbs

KB rack carry
crush curls - 10

3 sets:
kb row holds - 30 seconds
kit kats - 30 seconds

4 sets:
bike sprint - 30 seconds
tater squats - 15
sit ups - 25

I didn't get a pic of last nights BA, but it was a burger with fontina cheese and cilantro. It was delish!

[mom2sethc]

Hello,

Friday was a run day for me, 4 miles with my local group.

We went to visit my son at his campus on Sat/Sun, so I did not work out. When I got home on Sunday I did some playing around on my pull up bar. I'm following a 30 day schedule that I found in a magazine to be able to do a pull up in 30 days. I can do a few chin ups, but I can't do a full pull up, I can get my head to the bar, but can't quite get it over!

So...since I feel a need to set some goals and try to accomplish them, this is one of my goals!

The program is every other day, this week, I do the following on Sun, Tues, and Thurs:

3 sets of 10 scapular pull ups - basically you are hanging from the bar and pulling your shoulder blades together, in doing so you will pull body weight a few inches up on the bar. The idea is to get the ligaments and tendons used to holding your body weight.
3 - 30 second holds - you get in the scapular retraction position and hold for 30 seconds

I felt my body using things it hasn't before!

Our most recent BA was pork cacciatore, it was yummy!!!! It was served with fregola sarda (I love this stuff!!!)

[mom2sethc]

Hello,

Monday's workout below:

warm up - usual plyo stuff

4 sets:
landmine press - 25 lbs - 6 each arm
chin ups AMRAP - (I'm working on negatives now, I did 5 each set)
Box jumps - 5
Farmers Carry

4 sets:
Back Squats:
1x10 - 65 lbs
1x10 - 70 lbs
1x10 - 75 lbs
1x10 - 80 lbs

KB Swings - 10
Plank rows - 15 each side

3 sets:
split squats w/ Kb - 8 each side

3 sets:
battle rope - 30 seconds
sand bag cleans - 10
burpees - 15


I'll be back at the gym tonight and again on Wednesday. I normally go M-W-Sat, but I have the 1/2 marathon on Sat this week, so I need to do consecutive days in order to get my 3 workouts in this week. Hopefully this old body can handle it!

Tonight is bench press day at the gym, also when I get home I need to do my scapular retraction holds for the pull up program.

I'm one of the few people not enjoying the hot weather we are having this week! Bring on the cooler weather and fall for me!