Monday, February 28, 2011
monday chest/tri/ab/day
got in
titty effers:
(giant set of:3x15 DB press with Arnold twist
3x15 DB flys
3x15 single leg pushups off upside BOSU with foot on ex ball)
4x30 dirty 30's ss w
4x15 weighted crunch downs
4x15 cable crossovers ss w
weighted dips
4x15 skull crushers ss w
single leg knee tucks off ex ball
4x15 up and overs ss w
4x15 lying single arm french press
ended with 25 min (3.1 miles on TM)
planning on more miles tonight at home after kids are in bed....
am starting to see more details coming out,especially in legs and arms
im really getting excited about show time
68 more days until the big pro show. im a nervous wreck already about that one. it will be bigger than it was last time,simply because there has been a change in the qualifications for the world cup in October. used to be you could enter it without having to qualify. now they have changed it so that you have to make top 3 (or top half)of a pro show in order to qualify.
this make the world cup a smaller show,but the best of the best will be there,and more of a cash purse for the winners.....
i just hope i can hold my own 68 days from now.......
im out to prove that the smaller girls can make it to the top at the pro level!!!!
happy monday!
Sunday, February 27, 2011
ole bessy rides again...9wks out!!!!
Well,its been a busy few days...Thursday,Friday Saturday and this morning i got in 30-40 minutes of FMC.
yesterday was my first baby girls 5th birthday and i was able to stay on point with nutrition despite cupcakes and cookies on the counter and ice cream and pushups in the freezer....
it was a great day for my alex though,we had lots of fun doing what she wanted to do. next weekend is her b-day party,so it will be more b-day celebration fun,and be being around 14
4 and 5yr olds......its gonna be fun!
i was going to do a BRICK yesterday afternoon,but my oldest started running a fever. so while daddy took A to dinner,me and the other 2 stayed at home and played Wii
:)
AND today was my first mini outdoor BRICK session (Bike+Run+ICK) in 1.5 yrs.
i drug out ol Bessy from the garage-had hubby fix the warped handle bars and pump up the tires........
she's a classic,eh?
this ol jalopy has seen better days,let me tell ya! the wheels are warped slightly but not horribly,so its still rideable.
leave it to me to pick a HILLY route to try this at.
close to 20 hills i think,2 of which were about 600m long....
anyways,part 1 of BRICK
bike: 10 miles ~43:20
IMMEDIATELY went in for a 5k run.
time-21:41
at first i wasnt sure about the time, but when i drove the route again,i was right.
the first mile was the hardest,because my legs were shot from the hilly bike course,on a bike that is on its last leg (eh,wheels?)
and then that first mile is just a steady incline-the rest of the way was rolling hills...
that gives me some sort of hope,because the triathlon course is flat.
hopefully i will be LOTS faster in 7 weeks from now!
anyways,tomorrow its back to the daily grind,normal time with lil M in child watch.keeping fingers crossed she stays reasonably healthy...
will try to post pics next weekend....
will leave yall with a song from Mary J Blige-
i did not know i had this song in my ipod and it clicked on just when i was wanting to stop and walk Ole Bessy up the hill!
also a good song in general-can relate to it,as im sure most girls can....
Thursday, February 24, 2011
run,swim,run
got in 1000 yards,20 laps (there and back =1 lap,1 lap =50 yards)
i actually felt surprisingly good for not being in the pool for over a year
BUT then again i was going surprisingly slow....
took me about 21 minutes to get in 1000yds.
the sprint tri distance is 750 yards.
i looked up the times from last years results and the overall female did 750yrds in 11 minutes
bikes 13 miles in 33 minutes and did a 5k in about 20 minutes.....
but when i looked up the novice division (the one i entered), overall swim was about 13 minutes,bike was 38 minutes and 5k was 24 minutes.....
and when i looked up AG the overall was about 12 minutes for swim, 36 minutes for bike and 22 minutes for 5k...
i have no idea how fast i can do the sprint tri,but im pretty confidant i can get at least a 22/23 or under 5k,even after biking?
im going to take ol bessy for a ride this weekend and try an outdoor BRICK.
the route ill be biking has lots of hills,but im curious to see what time i can get 13 miles in.
the plan is to bike 15,run 4 and see how i feel.
not sure if i can change my entry from novice to age group?
anyways,sometime today i need to get in shoulders....
planning more miles tonight,so run,swim,run kindof day!
Wednesday, February 23, 2011
6x400 repeats and crowded gym
i thought it would take FOREVER to get anything done!
i had to be sneaky and jump on equipment when i could-as soon as i knew someone was done with something,i was like a momma panther,pouncing on her prey...
always keeping one eye open for what i could do next...
welcome to the jungle i guess?
but i got in a decent workout regardless
sporadic in order due to he crowd...
4x10 pullups (2 sets wide,2 sets close)
4x15 seated rows
4x21 cable21's
4x30 Mofos (10 reps cable curl facing cable,10 reps rear facing cable,10 reps lateral)
4x15 hi and wide cable pulldown
3x12 reverse flys
4x10 lateral DB curls ss with
4x10 hammer curls
took about45 minutes to get that done...
and THEN i decided to do some 400 repeats,since i didnt get them in last night,
WOW, i used to think i was a runner,but i felt like a fish out of water,gasping for air...
i felt so out of shape doing this!!!!!
the run down:
1 mile warm up
2.75 miles of sprinting 400,jogging 400
1.25 miles cool down
5 miles total
1rst 400-6:18 pace
2nd 400-6:18
3rd 400-6:10 pace
4th 400-6:05
5th 400-5:54 pace
6th 400-1rst 200 @ 5:50 pace and i thought i was going to die,so i slowed down to 6 min pace..
i freaking SLOWED DOWN! so pissed off at myself for that!!!!!
THAT is NOT what Melissa is about. the Melissa i know pushes past that feeling of dying.
this will.not.happen.again.
EVER. (by choice-i either run past the feeling of dying,or dye trying)
and YES Katie,i remember what i commented on your post,
(something about when i get back in the swing of things i was going to try to match/beat your times...)
http://bikinirun.blogspot.com/2011/02/400s-are-puktastic.htm
ummmmm,i know why you lost your lunch.and yes,my foot tastes great btw!
it may take me a few more repeat days to be consecutive with a 5:50 pace, but i WILL get there and once im there,will only get faster!
tomorrow is another early day in the gym-yay!!!! (i don't like the later in the evening right after work crowd-only reasin i wasnt in there this AM was bc i hit snooze one too many times...i did get in 35 min FMC this morning though!)
AND pool practice!
shooting for just building a base first,then working on speed later.
Friday is active rest day,meaning FMC of 6 or more miles and maybe some light ab/shoulder work around the house,maybe about 3-5 miles of cardio in the evening.
weekend is a BRICK and L(ish)SD
gym time when i can
and then Monday back to "normal" scheduled gym time.
im really apprehensive about taking lil M back to child watch......
anyways, thats a different story for a different day..
nuff with my rants...
happy Wednesday yall!
Tuesday, February 22, 2011
im loving it
started off bright and early with some titty effers,
(thanks genie!!!)
(and btw titty effers are:
3x15 giant set of
DB incline press with Arnold twist
DB incline flys
pushups off upside down BOSU)
then got in
4x30 dirty 30's (10 reps normal grip press down,10 reps reverse wide grip,10 reps reverse close grip-targets all 3heads of triceps)
4x15 weighted crunch downs
4x15 cable crossovers
4x12 seated dip machine
4x15 skull crushers
3x12 kickbacks
3x15 pikes on ex ball ss with
1min weighted plank
3x30 weighted Russian twist
was going to either swim or do 400 repeats but needed to get back home.
will probably do sprints tonight and pool tomorrow...
oh i did get in an extra 30 minutes of cardio last night.
im really loving feeling like im in actual prep mode!
also im really loving being at the gym so early,although it seems that lil m knows when im gone and keeps daddy awake while im gone!
that turkey!
will go back to old schedule next week and see what happens.
only thing different is that i will be in the gym at 9:30 instead of 5:30
still will be up early getting that FMC in though!
thats actually my favorite part of prep is the cardio....
anyways,hope all are having a great day!
Monday, February 21, 2011
monday morning workout
and i LOVE it!
got in 30 min of FMC (fasted morning cardio)
i really enjoyed the quiet of the morning,the stillness of everything. just me and my thoughts on the TM. a time to get my thoughts organized,a time that is mine,that is quiet,a time i feel i am simply being me.....i didnt realized i missed this time so much!
and after a quick 30 min. i then got in a great leg workout-
very quiet in the gym,and it was pretty serene actually-
got in:
4x15 each of:
unilateral leg press
unilateral lying leg curl
unilateral leg extension
hip abd
hip add
4x34 traveling lunges with DB
4x15 single leg dead leg lift
3x 1 minute lateral sprints ss with
3x45 sec mountain climbers
and was home before the sun came up....
planning on more cardio later today-
i think i will get up about 25 minutes earlier so i can get in longer FMC,then the gym and then more cardio after the gym....that way the rest of my day is free for my babies (and house work-bleh!)
anyways,hope all are having a great Monday!!!!
Sunday, February 20, 2011
blurpie challenge DONE! and back/biceps workout..
Blurpie challenge complete!!!
head over to
for the details-you still have until midnight to get it in! it only takes 2 minutes,so go for it!
my first try i only got in 30 in 2 minutes-
bleh! i started too fast and my jump faded...
here is take 1 of blurpie challenge
and the 2nd time i cranked out 35.5.
i did this AFTER working out. and not to use this as an excuse for my poor form,but i was wiped out!
so here is take 2:
never mind all the kids in the background!
my form is way off,but it is what it is!
anyways,in other news,i did get in a great back and biceps workout......
i wasn't that motivated before i started,but once i got there,it was game on.
felt great and got in a GREAT workout-
got in:
4x10 pullups,
2 sets wide grip,2 sets close
giant set of:
4x21 cable 21's
4x15 straight arm lat pulldowns
4x12 kneeling lat pulldowns
4x12 seated rows ss with
4x12 woodchops
4x15 rope curls ss with
4x15 hi cable wide grip pull downs
giant set of 3x10
lateral curls
hammer curls
standard curls
ended with 6 miles on the TM...50 minutes
slow and steady,felt great...
tomorrow kicks off different gym time,meaning bright and early before the sun comes up...
not until lil M is fully better and off antibiotics will she go back to gym child watch....
anyways,i am really thinking about posting progress pictures,but not sure just yet....
keepon the lookout though!
Saturday, February 19, 2011
10 wks out and mini BRICK
the run down:
4x15 cable crossovers ss w
4x20 reverse press downs
4x15 decline DB bench ss with
4x15 decline barbell skull crushers
4x15 weighted crunch downs on cable ss w
4x12 cable kickbacks
4x 10 pushups off upside down BOSU with toes on exercise ball
(2nd set i tried alternating single leg...did it but only did 1 set that way-last seti only got 7 reps)
ss this with
4x15 weighted dips off bench with toes on ex ball
then did giant set of:
3x15 pikes on ex ball
3x20 weighted hip ups with med bal between knees
3x20 weighted alternating up and overs
then ended with 9 miles on stat bike (30 minutes)
and then immediately jumped on the TM and did
mile 1 @ 7:30 pace
when i found my legs i did
mile 2 @ 6:18
13:48 total
i felt really good after that but cut the rest of cardio short because i wanted to get in the pool with the older 2 kids before the evening classes started.
jumped in the pool with the kids,was having a great time and then they ditched me for 2 kids who were about the same age as them...
*sigh*
but it was still a good time!
hoping to get in some back/biceps work tomorrow and then the early morning workouts will start. will try that for a while. im not taking M back to the child watch until she is off her antibiotics.
or i just may like the early workouts better,and not even bother taking her to child watch anymore until she is a little bit older?
will see......
Friday, February 18, 2011
pushing past the puke barrier
so i finally made it to the gym today after 2 weeks away......
at first i wasn't motivated to go,was in a blah mood,feeling grumpy and frumpy and just plain ol grouchy....
and then i turned that blah feeling around.
my motivation?
i have *10* weeks to be in my best shape ever(ok,so 11 weeks for the pro show,the show in 10 wks in a warm up)
*8* weeks until my first ever tri!!!
there is no more room for taking 2 weeks off.
i just gotta work around life's schedule...
anyways,so when i did get in the gym,it didn't know what hit it!!
as soon as i walked through the doors,it was game on.
i was overcome with a euphoric feeling.
i felt unstoppable.....
the plan of attack?
legs with weighted plyos for active rest.
the workout that almost made me lose my lunch?
(*no rest in between sets,aside from getting set up for next group of exercises*)
giant set of:
4x26 single leg leg press jumps
4x30 second leg press squat hold
4x24 weighted ski lunge
4x15 lying leg curl w
4x24 weighted jump lunge as AR (active rest)
single leg curl with foot in external rotation w
weighted deep squat with explosive jump tuck as AR
(this totally kicked.my.bisquits.
totally felt sick at this point-but i pushed past the puke barrier and kept going!)
4x30 traveling walking DB lunges w
weighted lateral sprints as AR
3x18 good mornings w
3x45 sec mountain climbers as AR
3x18 hip abd
3x18 hip add
(and yes,i got so many weird and crazy looks from everybody during this workout!!!)
and then as i weeble wobbled down stairs to do cardio,i decided to run instead of elliptical.
got in 4.5 miles~39 minutes
mile 1: 10 minutes-JELLO legs!
mile 2: 8:58-feeling less shaky
miles 3 and 4.5: 8:34 pace... was feeling the groove and wanted to go faster,but know that i may be doing a BRICK session tomorrow.
i need all the extra umph for that.
i felt really good in the gym and in all honesty,this was one of the better workouts ive had in a while.
not sure if it was just me NEEDING my *fix*,or the valentine chocolates that gave me the motivation/drive....
but glad i got It in,and just hoping things will start falling into a routine again soon!!!!
TGIF yall!!!!
Tuesday, February 15, 2011
cat nap workout
lil M is recuperating at home now,she is doing better,but still needs time to be back to her self again. a few more days of TLC (and more antibiotics,blehhhhhh!) and she will be right as rain!
since the boys have been gone,big sister A has been a HUGE help to mommy and lil sis! and even though things are awful lonely and quiet in this house without the boys,we are making the best of it!
today was the first time since she has been home from the hospital that M took a nap in her own bed,and me and A took advantage an did a quick home workout:
what we got in:
giant set of
3x20 DB press on ex ball
3x15 lying french press
3x15 pike on ex ball
giant set of:
3x20 DB fly
3x15 kickbacks
3x15 roll outs on ex ball
giant set of:
3x15 pushups off ex ball,hands on DB
3x15 dips off couch,toes on ex ball
3x25 weighted crunch ups
and as soon as we were done with weights(well,modified versions for A)
lil M woke up from her cat nap.
i am just hoping that once the girls go bed,or if M takes another nap,i can get in some much much needed miles on the TM...more for the mind than than anything!
10 weeks and 4 days out from show,8 weeks 3 days out from triathlon. to say i need to get my rear in the pool and on the bike is an understatement!!!!!
oh man,that gym wont know WHAT hit it once im there again!!!
i cant wait!!!!
just gotta keep the kids healthy!
i may be doing the gym at 4am just to keep my babies out of that germ filled child watch....
**stepping on complaint box**
I'm usually not one to voice my opinions very loudly,but my girls have been sick since November. i have spoken with a few other moms,and they aren't happy with the cleanliness of the place either. their kids have also been sick more than usual,and they feel the same way-i have also learned there is some very unsanitary "cleaning" going on...ie using the same rag all day to wipe down high chairs,baby toys,etc....
AND not taking time (the whole 3 seconds) it takes to make sure a kid gets a squirt of hand sanitizer before eating a snack....
i know the gym child watch is busy,and i know its not a day care facility,but geez,can they have some common sense? whats the point of paying so much money for a big gym with child watch,if i cant even use the gym because my kids are sick so much????
should i complain to someone about this??
am i overreacting???
*stepping off box*
anyways,sorry for the vent,but i am just ready to get things back in a routine again.....
i also cant wait for the boys to be home this weekend! we miss them so much!
in the meantime,i will be doing what i can at home,and of course giving my girls tons and tons of TLC!
again,thank you everyone,for the thoughts and prayers,it really does mean so much to me and my family!!!
Saturday, February 12, 2011
life is....
this seems to be a reoccurring thought in my mind this week...
and its been a long week to say the least.
i know i don't get very personal in this blog. i generally stick with blogging about workouts and the occasional things about my kids....and of course my rants and rambles about prep....
but today's post is different.
*warning-long post ahead*
to start off with,i haven't been to the gym in a week. have not been doing anything at home either. typically that would bother the crap out of me,especially since i am in prep now,for so many things!but i have missed the gym for a good reason and i don't feel guilty at all for not going.
so what made the week so long?
what made it so rough?
well,as i mentioned in my last post,i have hit a few bumps in the road,and this week those little bumps turned to some hills
(not mountains...thank goodness! things could have been a lot worse,but weren't,so i am truly thankful and blessed!)
so a brief (ok,its kindof long)summery of the week:
last Saturday lil M spiked a high fever (104)
Sunday:she went to the walk in and got on antibiotics for double ear infection
Monday:trip to pediatrician. diagnosed with ear infections and bronchitis.more antibiotics,breathing treatments every 3hrs.
later that night as i was about to go to the gym,my middle baby decided to swallow a metal magnetic ball so it was a trip to the ER. 3 hours of waiting and we were told she just had to poop it out...she is fine,but knows better now than to put stuff in her mouth. came back home to a very very grumpy baby.
Tuesday: lil M's fever was back and she lost her appetite. cranky pants all day.not acting her self. as i was about to do an evening run on the home TM,literally putting on my shoes and passing M off to Terry,he got called into work for an emergency twin delivery. he didn't get home until really late,so no TM or home workout due to M being awake and having a high fever.
Wednesday: M had stopped eating and drinking and her fever would not go down. she was getting dehydrated,lethargic,listless and just wasn't acting "right",so after i spoke with her pediatrician, i took her to the ER on Wednesday night.
she was admitted then and after chest xrays and such she was diagnosed with pneumonia and hypoxia. basically she needed to be on continuous oxygen until her O2 sats were up without it.
she was also getting dehydrated so she had to have an IV.
Thursday: bright and early,M's IV became infiltrated (basically the fluids went into the tissue and not in the veins). her arm swelled up and turned blue and it was HORRIBLE!
they didn't re stick her until later,when my husband switched shifts with me. (i had afternoon/night shift,he had morning/early afternoon)when i went home to be with the older kids,lil M was stuck not once,not twice,not thrice,but 7 times to get in another IV
poor baby!
later that night when i went back to spend another night there,i was holding her and when i went to switch sides for her to be on,she had the IV in her hand and when i moved and she moved,she pulled the IV out!!!!!!
Friday: at 3 am M's fever broke. still no appetite,not drinking,eating. still lethargic and listless. if she didn't get fluids in,she needed to have a feeding tube,which would prolong her stay.Friday afternoon,she had had 3 ounces of formula and a bite of bananas and for 5 minutes,she did this:
her fever was gone,she was off oxygen,her o2 sats were up and she wasn't acting lifeless anymore. she had turned the corner!
so this momma bought her a new outfit to come home in,and even though i don't have a pic of that,i do have a pic of the shoes:
even though she was still not 100%.she was moving in the right direction.
Friday night she had another 5 minute bout of playfulness.
just when we are feeling a little bit relieved about lil M's situation,we got a phone call we knew was coming,but hoping it wouldn't.
my husbands pappa had passed away.
he had fallen ill at Christmas and we knew it was just a matter of time.
i was at the hospital with M,while hubs was at home with the older 2 when he got the news.
this morning,(Saturday)M was discharged after promising to take her back to he ER if she didn't eat/drink anything.
early this afternoon,my husband and son made the trip to TN to be at the funeral.M is still too sick to travel. i hate it we cant all go as a family.....
my husband was very close to this man,the man he was named after,the man my son was named after,the man that taught my husband how to hunt,how to live off the land.....
( i could go on and on about pappa,but will save that for a rainy day.)
my children and their cousins were close to pappa as well:
this was the last picture i had taken for that Christmas night.even though pappa was too sick to hold M,i am so thankful he got to meet her and that the kids got to spend one last Christmas with him!
YES it sucked not getting in ANY workouts,it sucked being thrown off nutrition (not horrible by any means but not great for prep),its not fun not getting any sleep and knowing i still have to function as a mom and wife.....
BUT I've said this a hundred times over,and will say it again,my children and husband are first and foremost and will always be first over the gym and workouts......
and,any day can be valentines day...i don't need a special day set aside to tell my husband and children i love them!
Be the kind of woman that when your feet hit the floor each morning the devil says~~"Oh Crap, She's up!"
"Life is too short to wake up with regrets. So love the people who treat you right. Love the ones who don't just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Kiss slowly. Forgive quickly. God never said life would be easy. He just promised it would be worth it...."
for anyone out there still reading this-bless your heart,congratulations for completing this novel!
here's to better times ahead and getting back on track with training!
Sunday, February 6, 2011
12 weeks out ramble
the past 2 weeks in prep have been good-nutrition is good,workouts have been good,and until recently there have been no bumps in the road.
the 3 things making the road slightly bumpy?
A)my girls are sick AGAIN!!!!!!! lil M has another double ear infection with bronchitis,and A has another respiratory infection......
B) i tweaked my left shoulder to the point of pain with lateral movement. tis best to avoid shoulder workouts for at least a week.....
C) i am having a hard time getting enough water in and find myself drinking more diet coke than ever.
so what do i plan to do about the bumps in the road?
A) since i cant take the girls to the gym with me for at least a week,i need to go to the gym either really early,or after hubs gets home from work..
B) do rehab at home. i have a TENS unit,i have therabands,i know what i need to do in order to get better. better to rest now than push through an injury and then get worse closer to show day.
C) trying a gradual weaning process......
so thats whats going on here in my world--sleep deprivation and a bum shoulder!
hoping to get some decent cardio in soon. i may be exhausted,bu im still jonesing for my fix!
happy monday yall!
Friday, February 4, 2011
busy day-rolling right along
good news-FINALLY got the highlander back from the shop. it only took 5 weeks to get it fixed after some kamikaze deer decided to total the whole front end of it.
ahhhhh,i am so loving the space of that thing!
anyways,workout went good today-got in chest and back
4x10 pullups
2 sets wide,2 sets close (12/20 unassisted)
4x15 cable crossovers ss w
4x12 hi cable kneeling pull downs
4x15 straight arm lat pull downs
4x15 pec dec ss with
4x10 reverse flys
4x15 incline db press
4x12 seated row
giant set of:
3x10 single leg staggard pushups
3x12 knee tucks on ex ball
3x15 roll outs on ex ball
3x20 weighed hip ups
ended with 4.9 miles on TM~ 40 minutes
felt great running after the first 10 minutes that is. after that i put myself on cruise control and was running to get the soreness out....
on the down side-----
my left trap and anterior shoulder feels strained. i dont know if it was doing squats on the free rack that did it,due to how my shoulders/arms were positioned,or if its just a combo of things.my shoulders are already FUBR-long list of injuries there,so i always ache......
just took me off guard bc usually my body falls apart towards the end of prep,not 2 weeks in.
oh well. hoping i can get that feeling better soon.
cant believe i will be 12 wks out this weekend!!
HAPPY FRIDAY YALL!!!!
Thursday, February 3, 2011
great leg workout....
had to DRAG my tired self to the gym though. lil M has been really fussy the past 2 nights. her first tooth is trying to come up and it is driving her (and mommy and daddy) crazy!
running on very minimal sleep!!!!!!!
but glad i made it in the gym.
the workout:
4x24 alternating leg press jumps with
4x 30 sec squat hold
3x12 deep squats off rack
4x12 cable dead leg lift
2x70 walking lunges
4x16 traveling weighted lateral squat walk
3x 1 min wall squat hold ss w
3x15 hamstring curl on ex ball
ran out of time for long cardi but did get in about 3.3 miles in 25 minutes...i accidentally pulled the emergency stop button not once but twice,so i really dont know how far i went. i do know that at the 12 minute mark,i was at 1.66 miles,so if i double that,it is about 3.3 rounded up..... at or slightly under 8 min mile pace....
my legs were like jello again,but its all good!!!!
random side note-if i take the first letter of all my kids names and spell a word,it spells BAM!
is that a sign i watch too much food network? LOL!
which,i am craving sweet stuff soooo bad right now!
must resist the urge to stick my face in a bowl of donuts!!!!!!!
anyways.happy Thursday yall-Friday is almost here!!!!
Wednesday, February 2, 2011
"lets go crazy"
:)
solo in the gym but got a good workout in...
back/bis and cardio
4x10 pull ups
(2 sets wide,2 sets close,and 8/20 of the close were unassisted-Bleh)
4x12 kneeling lat pull ss w
4x12 straight arm lat pull down
4x12 woodchops ss w
4x12 single arm high cable curl
4x15 rope row ss w
4x15 rope curl
giant set of
3x12
hammer curls
lateral curl
standard curl
ended with 40 min cardio on TM 4.75 miles
and i don't know if it was bc my legs were tired or what,but time just dragged by!
and then i remembered i had the ipod-
*duh*
so Prince,Ozzy,Metallica,Pantera,a little bit of Jimmy Hendricks,and ACDC carried me through......
hopefully tomorrow i wont feel so tired!!
i need to start bumping up the miles!!!
Tuesday, February 1, 2011
weighted plyos and cardio
we were the only county in the entire state that was closed. my son was excited about that one!
plyo day today.
(did this with an 8 or 10lb medicine ball,cant remember!)
cycle 1
box jumps
blurpies
weighted ski lunge
lateral sprints
cycle 2
weighted lateral box jump overs
mountain climbers
weighted high knees
gazelle bounds
cycle 3
weighted jump lunge
weighted sumo squat with jump
jump tucks
jump rope
REPEAT 3X..
finished off with
4x12 dead leg lifts
4x24 alternating leg press jumps with press hold 30 seconds
4x15 hip abd
4x15 hip add
3x15 single leg extension with foot in external rotation
then got in a quick 30 minutes and got another 3.5 miles in.
legs felt like jello the entire time.
love it!!!!!
planning on trying to get in the pool sometime this week,gotta find my sea legs again!!!!
also going to try to start biking next week and adding in BRICK sessions.
i want to get top 5 in AG at this tri,so im going to *try* to train/prepare the best i can for this!!
and try is the operative word here-i can plan all i want to,but i have to allow room in my training for "plan b",or even "plan c".........
anyways,hope all are having a great day!