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Post by shank on Nov 6, 2006 18:57:00 GMT -5
11.06.06 - Bench at SWGym - all by my lonesome:
bar 1 x 8 ea. (3 grips) 65 2 x 8 95 5 x 8
Incline bench bar 2 x 8 65 3 x 8
Lat pull downs 80# 3 x 10
Flys 5# 3 x 10
Front raises 10# 3 x 6
Bent over shoulder extensions 10# 3 x 6
Triceps Pushdown 80 1 x 20, 60 2 x 20 Rear rope pull 40 3 x 20
Treadmill 30 minutes
At home:
Bike 30 minutes
Abs on a T-ball 1 x 100 1 x 50 ea. obliques
Ok, so I meant to do this workout before I left for the meet but I ran out of time. It was difficult getting the motivation together to do it today, which I was afraid of. I think sitting on the plane and in the judge's chair plus helping the boys during their meet made me sore all over. But, hey... at least I did it. This is kind of what I'm planning on doing for my second bench day, now that I can add it without over-taxing my body. I tried to work on speed and shortened my rest periods up. Everything felt good, despite being tired and sore.
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Post by Stacey Jones on Nov 7, 2006 13:00:17 GMT -5
Great work Heather even being all by your lonesome...
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Post by Marty Queen on Nov 7, 2006 16:57:10 GMT -5
Great volume and cardio work Heather!
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Post by shank on Nov 7, 2006 18:12:04 GMT -5
Thank you, Marty and Stacey.
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Post by gopostal42 on Nov 8, 2006 20:00:31 GMT -5
everything holding together ?
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Post by shank on Nov 8, 2006 20:05:58 GMT -5
So far... it was a rough workout being so tired and going it alone, but I managed. Nothing bad afterwards, which I'm happy about. Thank you for asking.
I'm hoping to get to the gym at least one more time this week--doing some GMs, lunges, abs and GHR, maybe. The boys aren't training this week so it'll be all by my lonesome again. I'm not too crazy about that being a little unsure about my capabilities as it is. It'd be different if I wasn't coming off any injury (or 2). We'll see... I'm also feeling a little sick so maybe I'll just rest up the rest of the weekend.
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Post by Barry Williams on Nov 9, 2006 16:44:54 GMT -5
Lunges don't kill your ankle ?
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Post by shank on Nov 9, 2006 17:20:55 GMT -5
Believe it or not, they don't... well, the side ones did in PT, but the front/back ones are ok. I'm kind of tentative with them (moving slowly and no heavy weights), but I want to add them in to my training again. For a purely selfish, non-strength reason... they do nice things to the look of my legs. LOL. Honestly, I want to put back some of my gymnastics conditioning exercises. Probably on non-heavy days. I just remember feeling good back then--strong and fit. Thanks to all those that check in on my log. Means a lot to me.
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Post by shank on Nov 10, 2006 10:17:02 GMT -5
11.10.06 - at home
40 minutes on bike 40 minutes of pilates -- ~10 minutes whole body, ~15 minutes abs and ~15 minutes buns/thighs 10 minutes stretching
Ok... so waking up this morning, I didn't feel like heading to the gym today, and I'm not sure I'll make it tomorrow either. Just not in the greatest mood and motivation is lacking for working out alone. So, instead, I just figured I'd hit the abs, buns and thighs hard today in some fashion. No heavy weights obviously (unless you want to count my heavy ass legs as weight), but it was still a good workout. If you ever want to feel muscles burn, give pilates a try.
If I feel up to it later, I'll do some more... maybe bands and more cardio... maybe not.
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Post by Stacey Jones on Nov 12, 2006 10:09:17 GMT -5
Heather ~ I know its hard to get motivated to go it by yourself, thats how I feel about working out at the Y now since Joey and Rodney arent there anymore! Great job on incorporating the pilates though!! Hope things look up for your mood soon!
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Post by shank on Nov 13, 2006 23:17:38 GMT -5
Thanks Stacey. It certainly helps that the boys are back to training.
11.13.06 - Bench at Puke's
bar 1 x 10 95 1 x 3 115 1 x 3 135 5 x 3
4 board 185 3 x 3
Short and sweet... With my intentions of adding a second bench day (for reps and accessory) and eventually a deadlift day, I wanted to keep this workout light and not over tax the shoulder and wrist. I will ramp up the volume as my body acclimates to the additional training days. Good thing was that 135 truly felt like warm-up weight again--light and super easy to move--and I'm also able to do MM style boards again... without too much thinking or concern.
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Post by Marty Queen on Nov 14, 2006 13:42:18 GMT -5
135 5 x 3 4 board 185 3 x 3 Good thing was that 135 truly felt like warm-up weight again--light and super easy to move--and I'm also able to do MM style boards again... without too much thinking or concern. good work Heather! you are on your way back!
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Post by Joey Smith on Nov 15, 2006 22:52:45 GMT -5
Good work Heather....you are very inspirational....I enjoy reading your logs....
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Post by shank on Nov 16, 2006 2:59:52 GMT -5
Thank you, Marty.
Thank you too, Joey. I'm glad you take the time to read.
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Post by Stacey Jones on Nov 16, 2006 7:00:01 GMT -5
Good work Heather, it will come back completely before you know it!!!!
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