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  1. #121
    Registered User mom2sethc's Avatar
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    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!!!!
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  2. #122
    Registered User mom2sethc's Avatar
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    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!
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  3. #123
    Registered User mom2sethc's Avatar
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    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!
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  4. #124
    Hammy Hammy Hobbes thehobbes's Avatar
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    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!
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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  5. #125
    Registered User mom2sethc's Avatar
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    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!!!
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  6. #126
    Registered User mom2sethc's Avatar
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    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!
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  7. #127
    Registered User Fiction2Fitness's Avatar
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    Nice work with the runs and lifting. Have fun on your vacation!
    Gym Max: 215/125/265
    Meet Max: 198/115/248
    Goals: 225/130/275
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  8. #128
    Registered User mom2sethc's Avatar
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    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!
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  9. #129
    Registered User mom2sethc's Avatar
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    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!!
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  10. #130
    Registered User mom2sethc's Avatar
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    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.
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  11. #131
    Registered User mom2sethc's Avatar
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    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!!!
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  12. #132
    Registered User mom2sethc's Avatar
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    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
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  13. #133
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by mom2sethc View Post
    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.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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    *Team Amazon* - Sisterhood of Iron
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  14. #134
    Registered User mom2sethc's Avatar
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    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!
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  15. #135
    Registered User mom2sethc's Avatar
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    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!!!
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  16. #136
    Registered User mom2sethc's Avatar
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    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!!!
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  17. #137
    Registered User Fiction2Fitness's Avatar
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    Location: California, United States
    Age: 32
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    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.
    Gym Max: 215/125/265
    Meet Max: 198/115/248
    Goals: 225/130/275
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  18. #138
    Registered User mom2sethc's Avatar
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    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!
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  19. #139
    Registered User mom2sethc's Avatar
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    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!
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