Healthy & Strong

Not keeping up with the logs much on here, but a lot is the same these days. Despite my poor diet (read, too many snacks), my strength is still there. I need to stop using this huge move as my excuse for snacking; some slack is fine, but its been too much lately. Anyway, here's yesterday's (8.24) workout.

20 minutes elliptical (intervals)

Warm-Up (bw squats, leg circles, leg swings, etc.)

65 Push-ups

DeadLifts: 

1x10@90#

1x8@110#

1x6@130#

1x5@150#

1x4@170#

2x3@180#

Squats:

warm-up

2x10@90#

2x8@110#

2x6@130#

Push-Ups: 6x30

Bench:

1x12@40# (warm-up)

2x8@70#

2x6@80#

2x4@90#

Close Grip Bench:

1x12@40#

1x5@60#

1x6@50#

Seated DB Shoulder Press: 4x15@20#

Bent Over DB Rows: 4x20@20#

Push-Ups: 4x25

The past week I've found myself getting to the gym later than normal, so the workouts have been much more efficient, but exhausting. I'm heading upstate this afternoon to see one of my best friends, so may wind up taking a couple of rest days. 

1.5 mile walk

60 push-ups

Flat Bench DB Chest Press: 1x12@30#; 3x8@35#

Push-Ups: 4x16 (done in b/w each set)

DB Single Row: 4x10@35#

Push-Ups: 4x16 (done in b/w each set)

Narrow Grip DB Chest Press: 1x15@15#; 1x12@20#: 2x10@25#

Hinged Reverse Delt Fly: 4x12@15# (superset w/above)

Bent Over DB Rows: 4x10@25#

Push-Ups: 4x16 (done in b/w each set)

Lateral Pull-Down: 2x15@55#; 2x10@70#

Standing Lateral Push-Down: 4x15@25# (superset w/above)

20 minutes - Elliptical (intervals)

50 Push-up (warm-up)

Seated DB Shoulder Press: 4x15@20#

Push-Ups: 4x15 (superset w/above)

Flat Bench DB Chest Press: 1x12@30#; 3x8@35#

Single DB Row: 1x12@30#; 3x10@35# (superset w/above)

Flat Bench DB Chest Fly: [email protected]#; 2x10@25#

Bent Over DB Rows: [email protected]#; 2x12@25#

Push-Ups: 4x15 

(above three done as circuit)

Seated Arnold Press: 4x10@20#

Bicep Curls: 4x12@15# (superset w/above)

Two different circuits.

Part I: 4 Rounds

30 push-ups

25 OH Squats

16 Burpees

:60 plank

:30 right side plank

:30 left side plank

20 v-ups

Part II: 4 Rounds

100 jump rope

25 push-ups

20 bench jumps

1.5 mile walk

10 minute elliptical 

Squats:

1x15 (bar - warm-up)

2x12@70#

2x10@90#

2x8@110#

2x6@130#

2x5@140#

1x4@150#

2x3@160#

Walking Lunges w/OH Plate: 4x12@25#

DB Straight Leg Deadlifts: 4x10@50#

DB Calf Raise: 4x25@50#

DB Goblet Squat: 4x10@50#

Cable Kickbacks: 4x10@20# (per)

Stretching

just going to recap the workout...the moving frustrations are a bit much at this moment, and i very much so want to crawl in a hole for a while. 

Circuit 1: 4 rounds

100 jump rope

30 push-ups

20 bench jumps

30 push-ups

Circuit 2: 4 rounds

15 Burpees

25 OH Squats

10 jumping split squats

25 OH Squats

Circuit 3: 4 rounds

Step-Ups (high bench)

15 bench dips

10 bench humps (high bench)

Went to the gym yesterday after getting a dent made in the kitchen packing wise and doing the prep cooking for the week. Can't say I was in the best shape, but I knew I wanted to get something done. 

1.5 mile walk

20 minutes elliptical (intervals)

Leg Extensions: 4x12@70#

DB Split Squats: 4x10220# (per)

Cable Kickback: 4x10@20#

DB Step-Ups: 4x10@15# (per)

DB Squats: 8x10@20# (coupled with step-up)

1.5 mile walk home

While J & I go to the gym together, we typically do our thing once we get there. Today we opted to hang and do things together, and you know what, it went great. Plus did a total of 425 push-ups...so yay!

Warm-Up:

6 pull-ups (neutral grip)

52 push-ups

Push-Ups: 20x15; 4x12 (done in between each lift) 

Flat Bench DB Chest Press: 2x10@30#; 2x8@35#

Flat Bench DB Chest Fly: [email protected]#

Low Row: 4x30@40#

Triangle Lat Pull-Down: 1x20@55#: 2x8@100#; 1x20@55#

Bar Push-Down: 1x15@25#; 2x12@30#; 1x15@25#

DB Shoulder Press: [email protected]#; 3x6@30#

Push-Ups: 1x25 

“Learning to let go should be learned before learning to get. Life should be touched, not strangled. You've got to relax, let it happen at times, and at others move forward with it. It's like boats. You keep your motor on so you can steer with the current. And when you hear the sound of the waterfall coming nearer and nearer, tidy up the boat, put on your best tie and hat, and smoke a cigar right up till the moment you go over. That's a triumph.” -Ray Bradbury

1.5 mile walk to gym

Squats:

1x15 bar (warm-up)

3x12@70#

3x10@90#

3x8@110#

3x4@130#

Push-Ups & Dips (done alternately in b/w each set of squats):

Push-Ups: 1x60 (BBOOOMMM!!)

Bench Dips: 6x25

Push-Ups: 6x30

Elliptical: 20 minutes (intervals)

Straight Leg DB Dead Lifts: 6x10@45#

Calf Raise: 6x20@45#

Back on the ball...food intake went to shit for the last week & I feel it in all the wrong ways. Realize that I've been doing some of that emotional/stress eating thing and add traveling to that, and well, I suck. These last few months food has been the big struggle; counting calories didn't really do much for me and I disliked the app I was using. Trying to find my log-in info for the other tracker I was using. 

Tonight at the gym will hurt, but I can't wait. When J & I are away, we've done really well getting our gym workouts in. Being in someone else's home, with jam packed days, I found it difficult and its where the fact that I don't do morning workouts bites me in the ass. I did morning push-ups, but they hurt. Bracing for the next 5 weeks, I'll HAVE to get the eating in line because planning and executing a move across the country will take priority. I'm not particularly happy with all my parts, but with just a little more focus, and I should be okay. It is certainly easier to keep diet and workouts on point when everything else in life is quiet. This will be a new challenge, but one I want to take on. 

J came home today and I had to pack, so kept tonight's workout short & pain filled...

5 minutes run

Circuit 1 (4 rounds):

13 burpees

25 OH Squats

25 Push-Ups

10 Jumping Split Squats (per side)

Circuit 2 (4 rounds):

25 bench dips

16 bench jumps

25 push-ups

100 jump rope

A bit of everything to a random array of music (Gin Blossoms; Interpol; Streetlight Manifesto; REM; The Presidents of the United States of America)

Walk to the gym

Elliptical (20 minutes; resistance @ 8; 16; 9; 17)

50 Push-Ups

Back Extensions: 4x10 w/25# plate 

DB Front Squats: [email protected]# 

Flat Bench DB Chest Press: 5x12@30#

Push-Ups: 5x15

Squats: 5x15 

(above three done as circuit)

DB Step-Ups: 4x10@15# (per side)

Reverse Delt Fly: 4x12@15# (superset w/above)

J is en route to California, and will be returning Wednesday at 9:00am...somehow we're both super corny or whatever and already miss the fuck out of each other. We're rarely separated, so when it happens its super weird and I sort of don't know what to do with myself. Anyway, the workout...which included 200 total push-ups!! 

1.5 mile walk to gym 

20 minutes Elliptical (10 minutes @ 8; 5 minutes @15; 5 minutes @16)

50 Push-Ups

Low Row: 5x15@55#

Push-Ups: 5x15 (superset w/above)

Lateral Pull-Down: 5x15@55#

Push-Ups: 5x15 (superset w/above)

Seated DB Shoulder Press: 4x10@25#

OH Tricep Extension: 4x15@25# (superset w/above)

Seated Arnold Press: 4x10@20#

Bent Over Rows: 4x25@20# (superset w/above)