New updated workout, out with old in with new..
Moderators: cassiegose, Boss Man
Re: New updated workout, out with old in with new..
Hmph, seems I left notebook in the gym ?..
Todays workout
warm up, foam roller, glut activation exercises
BB hip thrusts
8 x 8 x 135
Sumo Dead lifts
6 x 8 x 105
DB pullovers
3 x 8 x 25
with
DB step ups
3 x 8 x 25's
One arm row
3 x 8 x 35
with
Cable decline rotation
1 x 8 x 17.5
2 x 8 x 19.5
Lateral deltoid raises
3 x 6 x 12.5
with
Hanging pikes
3 x 10
with
Incline DB press
3 x 8 x 22.5
Todays workout
warm up, foam roller, glut activation exercises
BB hip thrusts
8 x 8 x 135
Sumo Dead lifts
6 x 8 x 105
DB pullovers
3 x 8 x 25
with
DB step ups
3 x 8 x 25's
One arm row
3 x 8 x 35
with
Cable decline rotation
1 x 8 x 17.5
2 x 8 x 19.5
Lateral deltoid raises
3 x 6 x 12.5
with
Hanging pikes
3 x 10
with
Incline DB press
3 x 8 x 22.5
Re: New updated workout, out with old in with new..
Todays Workout
Foam rolling, tennis ball on bottom of foot rolling, warm up 3 minute jog, stretch
Sprints
4 x 7 seconds
5 x 6 seconds
9 x 5 seconds
1 x 4 seconds
The track is either 20 or 30 meters, really not to sure. One day I was still out there when the PE teachers brought out their class, should of asked then..this is the first time I've hit 4 seconds, means hamstring/glut strain is healing ?..Still tight but not painful enough to stop me
Foam rolling, tennis ball on bottom of foot rolling, warm up 3 minute jog, stretch
Sprints
4 x 7 seconds
5 x 6 seconds
9 x 5 seconds
1 x 4 seconds
The track is either 20 or 30 meters, really not to sure. One day I was still out there when the PE teachers brought out their class, should of asked then..this is the first time I've hit 4 seconds, means hamstring/glut strain is healing ?..Still tight but not painful enough to stop me
- fitoverforty
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Re: New updated workout, out with old in with new..
good job on the 4 seconds. Is that a total of 19 sprints? yer killin' me Bonnie!!! you know I would have had to do one more to make it an even 20.Bonnie wrote:this is the first time I've hit 4 seconds, means hamstring/glut strain is healing ?..Still tight but not painful enough to stop me
I think hamstring injuries are the hardest to completely heal. Mine still bothers me when I run from injuring it in April - but like you said..not enough to stop me.
Good luck this weekend on your 10K. I admire your running in memory of your Dad. That is awesome.
Re: New updated workout, out with old in with new..
I'm sure you'll do a great job with the 10k. You should be really proud of yourself. Chin up and keep pushing, because you're pretty amazing .
Re: New updated workout, out with old in with new..
Yeah tears well up each time I remember why I'm running this. If I can prevent one man from having to die in such a manner, then its worth every step. We never got along when I was younger & weren't that close even when he passed, but I watched this disease rob that man of everything & it was horrible, no one should ever have to go through such hell.
Yep boss man, even if I have to drag A$$ across the line using fingernails I will finish I'm not adverse to walking if it becomes a necessity, to me this isn't a race but more of a spiritual thing. Nothing said about headphones, so radio it is ! Picked up bib & t-shirt last night.The bib has a time thing attached, which I will let them use, just to see eh.
Lynne technically I did do 20, however the first time the time drops off, even by 1 second, its time to quit, so number twenty fell to 5 seconds.
Squatting Friday ! Love it..
Todays workout
warm up, glut activation, foam roller etc
BB Hip thrusts
8 x 8 x 135
Been trying to get this to 8 sets of 10 for months now. The reason I won't drop the weight is because I can't use smaller plates or its to hard to get under the bar.So instead I'm concentrating on full extension at the top, hopefully I will hit 10 one day ? Maybe.
Box squats ( milk crate height )
6 x 8 x 85
think I'm ready for 90 next week
Reverse DB lunges with One leg dead lift .. These ROCK !!!
3 x 6 x 17.5
with Pull ups
5/4/4
DB chest press w ball
1 x 8 x 30
2 x 6 x 30
with
Step offs
3 x 8
Supported Chest row
3 x 6 x 60
with
One arm shoulder press with rotation
3 x 6
Plank
1 x 1 min
1 x 45 seconds
Side Planks
1 x 1 min
1 x 45 seconds
Not done planks in months...as you can tell by the 45 seconds. Have a great weekend everyone, sprinting tomorrow & lake run Sunday, I'm set
Yep boss man, even if I have to drag A$$ across the line using fingernails I will finish I'm not adverse to walking if it becomes a necessity, to me this isn't a race but more of a spiritual thing. Nothing said about headphones, so radio it is ! Picked up bib & t-shirt last night.The bib has a time thing attached, which I will let them use, just to see eh.
Lynne technically I did do 20, however the first time the time drops off, even by 1 second, its time to quit, so number twenty fell to 5 seconds.
Squatting Friday ! Love it..
Todays workout
warm up, glut activation, foam roller etc
BB Hip thrusts
8 x 8 x 135
Been trying to get this to 8 sets of 10 for months now. The reason I won't drop the weight is because I can't use smaller plates or its to hard to get under the bar.So instead I'm concentrating on full extension at the top, hopefully I will hit 10 one day ? Maybe.
Box squats ( milk crate height )
6 x 8 x 85
think I'm ready for 90 next week
Reverse DB lunges with One leg dead lift .. These ROCK !!!
3 x 6 x 17.5
with Pull ups
5/4/4
DB chest press w ball
1 x 8 x 30
2 x 6 x 30
with
Step offs
3 x 8
Supported Chest row
3 x 6 x 60
with
One arm shoulder press with rotation
3 x 6
Plank
1 x 1 min
1 x 45 seconds
Side Planks
1 x 1 min
1 x 45 seconds
Not done planks in months...as you can tell by the 45 seconds. Have a great weekend everyone, sprinting tomorrow & lake run Sunday, I'm set
Re: New updated workout, out with old in with new..
Ps, thanks to both of you for your well wishes
- fitoverforty
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Re: New updated workout, out with old in with new..
okay. whew! lolBonnie wrote:Lynne technically I did do 20, however the first time the time drops off, even by 1 second, its time to quit, so number twenty fell to 5 seconds
Most likely a chip timer, automatically records your start and finish time when you cross over the start mat - some of them even record split times, or mile times.Bonnie wrote:The bib has a time thing attached, which I will let them use, just to see eh.
"never run the day before a race" - it's like a law or something for runners... I wouldn't recommend doing sprints the day before a race. But I know you said this race isn't about racing for you, but still...won't your legs be tired? I would let Sat. be a rest day, so your legs are fresh for that 6 mile run. just sayin'... whatever you decide, I know you will be fine. And your dad would be proud.Bonnie wrote:Have a great weekend everyone, sprinting tomorrow & lake run Sunday, I'm set
Re: New updated workout, out with old in with new..
Yeah you might have a point. Think I might add a bit of starchy carbohydrates in the day before also.The amount I have lately is fairly low. The bib has a name thingy, age, time in..though its hand written or was i not supposed to write there ?..lol, whatever.
Re: New updated workout, out with old in with new..
I checked yesterday, but decided to wait until this morning to check...have gained 1 whole inch on hips,( glut ) look forward to gaining a couple more ! Pissed rain all night & still is, mother nature cancelled any plans of sprinting today..I refuse to use a treadmill. I haven't been on a " cardio " machine in months, don't miss them either
Re: New updated workout, out with old in with new..
I presume the gained inch was a good one.
P.S. hopefully last PM got through okay. If you felt there was no need to respond that's okay, I'm just making sure .
P.S. hopefully last PM got through okay. If you felt there was no need to respond that's okay, I'm just making sure .
Re: New updated workout, out with old in with new..
Probably never been a woman happier to gain an inch on her hips than I am Yes it better than good, its terrific !! Let me check that pm, not sure it required a response.
- fitoverforty
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Re: New updated workout, out with old in with new..
I'd gladly give you an inch of mine...but you probably don't want that kind of gain...
Re: New updated workout, out with old in with new..
Ha, no I already had that kind myself Hard to believe how flat ones gluts become at this age. Not an easy task putting them back where they belong, well worth it though
- fitoverforty
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Re: New updated workout, out with old in with new..
haha, that's because they been sliding down the back of our legs for years now... and that's not the only things going flat......bwahahahaha!Bonnie wrote:Hard to believe how flat ones gluts become at this age
Re: New updated workout, out with old in with new..
Ummm yeah. Though as gluts are one of the largest muscle groups, the thought of them being in atrophy at any age is daunting. Glad to have mine back, didn't even realize they had gone away, felt normal.