V - The Rebuilding

04-16-2011

Had planned a 1.5 hour of...
45 minutes on the bike
45 minutes walking

Instead
Got 25 minutes on the bike then got interrupted for an ambulance call... 4 back to back calls later...time for bed while I've got a chance to hopefully rest before we run all night.

I did get 1.7 miles of walking today from the office to the ambulance and from the ambulance to the patient then back...and from the ambulance into the ER and back. Every step adds up I guess??? Oh well, this 48 hour shift is over in 8 hours...

Day 2 smoke free...grrrr...not enjoying this at all.

04-17-2011
Workout A - 100%

5 Rounds of:
Squat 155x5, Bench 155x5, P-Row 155x5, R-Row BWx10

Then:
3 Rounds of:
Calf Raise 155x10, Bicep Curl 20x10, Tricep Extension 20x10

Then:
Walk 5.2 miles

Considering adding a conditioning workout to lift/walk day. The lifting workout was pretty brutal, lifted until about ready to vomit. Everything did go up strong though...adding more weight to all weighted lifts next time. I'm happy with another good workout.

04-18-2011... sprint day...missed it. Worked a 24 hour shift from hell, no chance to get anything done.

04-19-2011... workout B day...missed it. Ended up being awake for about 40 hours, two kids ball games to go to, getting explorer out of the shop and back on the road...getting it legal to drive again...license plates, proof of insurance, taxes and such... So ran completely out of time and energy.

Today is sprint day again... soooo maybe... if work isn't too busy I'll get to use the bike and do a tabata 8 routine.

[ihatepeas]

I've mentioned this before, but it's still interesting for me to see that sometimes life gets in the way of even the most hardcore fitness people. Good luck today.

[ajarvis]

Life is life. Consistency is key lol. Especially with kids

It certainly does Andrea, and Amanda...you are correct...consistency is key. That's why when life gets in the way...you use it for rest/recovery time and get right back to it as soon as possible.
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04-20-2011
Tabata 8

Recumbent bike.
2 minutes warm up @ 50% effort

8 Rounds Of:
30 seconds.....100% effort "sprint"
90 seconds.....50% effort rest

Then:
2 minute cool down @ 50% effort.

-----------------------------------
Total walked today - 2.1 miles...so far.

[Mrs.V.]

Looks good hunny...

You are really starting to show some serious results too...And we are just a month into this, for the most part...

You, to me, already look fantastic, but by July 15th...You are gonna look SO wow...YAY ME!!!

04-21-2011
Workout B - 60%

5 Rounds Of:
Squat 95x5, Dead 175x5

Then:
5 Rounds Of:
Bench 95x5, C&J 110x5

Then:
5 Rounds of:
Calf Raise 95x10, Bicep Curl 20x10, Tricep Extension 20x10

Then:
Snatch 95x0...failed attempt
Snatch 65x2...ungainly...awkward...ugly

Overall, this was a good workout. Deadlifts are still going up...will increase again next week...actually felt very light this time. C&J was a little rough at first then got much better getting full squat clean once I got my knees used to the movement. My legs and shoulders are really feeling it tonight...kinda dreading tomorrow...and increasing weight on these again too.

Walking: 2.9 miles

04-22-2011
Sprint 8

Walked 0.5 mile warm up

8 Rounds of:
Sprint 60m
Walk 90m

Then:
Walked 1.5 mile cool down

Total walked today: 5 miles

04-23-2011
Workout C - 80%

5 Rounds of:
Squat 125x5, Bench 125x5, Chin +20x5, Dip +20x5

5 Rounds of:
Calf Raise 155x10, Bicep Curl 20x5, Tricep Ext 20x5

Walked: 5.2 miles

Strength still going up. Chins and dips felt good. Increasing weight on these next time. Calf raise will increase along with squat weight. Bi/Tri weight will be repeated another week. Some quick review...keep myself on track pics taken and tell me I'm on track, but not quite where I want to be at this point. 10 weeks out, time to tighten up the diet a little more.

04-24-2011
Tabata Cycling

Recumbent bike
2 minute warm up 50% effort

8 Rounds of:
30 seconds 100% effort
90 seconds 50% effort

2 minute cool down 50% effort.

This is still getting easier and better...so I push harder... and no matter how fast I peddle...I don't get anywhere any faster.

04-25-2011
Workout A - 100%

5 Rounds of:
Squat 160x5, Bench 160x5, P-Row 160x5, R-Row BWx10

3 Rounds of:
Calf Raise 160x10, Bicep Curl 20x10, Tricep Ext 20x10


Walked - 4.5 miles

Getting heavier, actually starting to feel heavy now...but I don't feel like I'm anywhere near topping out yet. Weight for squat, bench, and row will increase again next week. Will add leg raises (reverse crunch) for abs and pushups for chest/tris to my 2nd half of the workout starting Wednesday.

04-26-2011
Sprint 8

Warm Up:
1/2 Mile Walk

8 Rounds Of:
Sprint 60m
Walk 60m

Total Walked today: 2.4 miles

Today was my first barefoot sprinting experience. My running shoes had a blowout so I tossed them aside, got in the grass, and did the absolutely fastest, best, most natural movement feeling in my legs...sprints I've ever done in my life. Even the 7th where I stumbled a little...I caught right up and resumed from where I tripped up.

I was planning to get some vibram 5 fingers to ease into barefoot sprinting...nope...I'm just going to do it. Still getting the vibrams though for daily wear.

[Mrs.V.]

04-27-2011
Workout B - 60%

5 Rounds of:
Squat 95x5, Dead 180x5
Bench 95x5, C&J 115x5

4 Rounds of:
Calf Raise 160x10, Bi Curl 20x10, Tri Ext 20x10, R-Crunch x10, P/U x10

Walking: 1.1 miles... Yeah, I know. Why even bother recording this. But there's severe storms/tornadoes on the way...got other stuff to do instead.

Happy with deads and C&J today. Form still getting better. Finished strong. Increase weight on both next week.

^^^
What she said... since it was me. Grrrrr.... someone forgot to log out.