Rhaea's Training Blog

Saturday May 5, 2012

rhaea14 — Sat, 05 May 2012 19:57:51 +0000

A) Foam rolling series
B) 5 minutes spin bike warm up
C) 5 minutes spin bike – 30 seconds hard/30 seconds recovery
D) 5 minutes spin bike cool down
E) 30 seconds jog/30 seconds walk: 10 minutes (2% incline)
F) 10 minutes cooldown bike
G) 10 minutes static stretch

Good little cardio workout today. My glutes are sore from the split squats yesterday, so I just ended up doing some cardio. Need to work the lungs every once in a while!

Friday May 4, 2012

rhaea14 — Fri, 04 May 2012 19:43:10 +0000

A) Foam rolling series
B) 10 minutes incline treadmill walk
C1) BB Split squat: 5×10/side 45/20.4, 85/38.6, 100/45.4, 110/49.9, 120/54.4
C2) 3 point DB row: 5×10/side 30/13.6, 35/15.9, 40/18.1, 45/20.4, 50/22.7
D1) Plank on stability ball: 3×70 seconds
D2) Bongo board balance: 3×2 minutes
D3) Suit case carry walks: 3×40seconds/side 52.9/24
E1) Pull ups w/green band under knees: 3×6
E2) Overhead squats: 95/43.1x5×3
F) Snatches: singles: 95/43.1, 105/47.6, 115/52.2, 115/52.2, 115/52.2, 120/54.4, 120/54.4, 125/56.7 (miss), 125/56.7
G) 5 minutes static stretch

Decent workout. I decided to do split squats as my main movement just for a change.

Thursday May 3, 2012

rhaea14 — Thu, 03 May 2012 19:39:04 +0000

A) Foam rolling series
B1) Squat to stand: 2×8
B2) Kneeling scap push up: 2×8
B3) Bowler squat: 2×5/side
B4) Glute bridge: 2×8
B5) Airplanes: 2×5/side
C1) Close grip bench: 10 to 2: 132.3/60x10, 143.3/65x8, 154.3/70x6, 165.3/75x4, 176.4/80x2
C2) Plank on stability ball – knees to ball: 4×12/side
D1) Hang clean & jerk: 45/20.4x5, 75/34x5, 95/43.1x2, 105/47.6x2, 115/52.2x2, 125/56.7x2, 135/61.2x2
D2) Chin Up: 4×3

Then ran to a Vinyasa Flow yoga class (75 minutes). It was tougher then the one last night, with more flowy and connected movements. I was regretting doing close grip, as my triceps were tired as soon as we started!

Wednesday May 2, 2012

rhaea14 — Wed, 02 May 2012 19:37:59 +0000

Discover Yoga Class (75 minutes)

A friend and I signed up for a month of unlimited yoga, so I’ll try and get there a few times a week until the wedding. I really like it. This class was pretty basic and not too intense, but my hips got a good stretch!

Tuesday May 1, 2012

rhaea14 — Tue, 01 May 2012 19:32:38 +0000

A) Foam rolling series
B1) Squat to stand: 2×10
B2) Scap wall slides: 2×10
B3) Reverse walking lunge: 2×7/side
C1) Bench – pinkies on rings: 5’s 44.1/20, 110.2/50, 154.3/70, 165.3/75, 170.9/77.5, 176.4/80, 181.9/82.5
C2) Side plank – elbows on stability ball: 3×40seconds/side
D1) Bench – pinkies on rings 2 board: 5’s 192.9/87.5, 209.4/95, 220.5/100
D2) Bulgarian Split squat: 3×5/side 40/18.1
D3) Stability ball plank: 3×60 seconds
E1) Waiter walk: 3×30 seconds/side 35.3/16
E2) Pull up – purple band under feet: 3×5
E3) Bent over rear delt fly: 3×12 10/4.5
F) Hang snatches: 95/43.1x1×10

It feels like I haven’t benched normally in ages! Felt like a weakling to my chest, but board work didn’t feel too bad.

Monday April 30, 2012

rhaea14 — Mon, 30 Apr 2012 19:28:35 +0000

A) Foam rolling series
B1) Squat to stand: 3×10
B2) Scap wall slides: 3×10
B3) Bowler Squats: 3×5/side
C) 5 minutes bike
D) Bike: 15 seconds hard/30 seconds recovery: 20 rounds (15 minutes)
E) 5 minutes cooldown bike
F1) Safety squat bar: 5×10 135/61.2, 155/70.3, 175/79.4, 195/88.5, 215/97.5
F2) DB 2 point bent over row: 5×10 30/13.6, 40/18.1, 40/18.1, 40/18.1, 40/18.1
F3) Stir the pot: 5×10/side
G1) Chin Ups: 5×3
G2) Snatch: 45/20.4x5, 75/34x3, 85/38.6x2, 95/43.1x3, 110/49.9x1, 115/52.2 (miss), 110/49.9x2, 95/43.1x3
H) Clean & Jerk: 95/43.1x1×2, 115/52.2x1, 125/56.7x1, 135/61.2x1×3

Had some fun playing around with the new bumpers and snatches and cleans!

Saturday April 28, 2012

rhaea14 — Sat, 28 Apr 2012 16:22:04 +0000

A) Foam rolling series
B1) Bowler squat: 2×5/side
B2) Reverse walking lunge: 2×5/side
B3) Scap push up from knees: 2×10
B4) Lateral Squat: 2×5/side
B5) Scap wall slides: 2×10
C1) DB 3 point row: 3×8 40/18.1
C2) DB Split squat: 3×5/leg 30/13.6
D1) Chin up – purple band under feet: 3×6
D2) Pistol squat to 12″ box w/airex pad: 3×5/leg
D3) Bongo board balance: 3×3 minutes
E) Kettlebell Swings: 10 minutes – 30 seconds swing/30 seconds rest 35.3/16
F) 10 minutes bike cool down
G) 15 minutes static stretch

I had planned on squatting today, but then when I was foam rolling found some bad pain in my lower back, so figured I shouldn’t push it today. Got a good sweat by the end. I won’t be training tomorrow as I have a bridal shower, but I should be back at it on Monday.

I was 163.1/74.0 this morning, which is down 1.5/0.7 from last weekend. I feel like I’m leaning out and not just losing muscle from the switch in training (I hope at least!). The plan is still to stick with Carb Night as much as I can until after the wedding, when I can re-evaluate things and figure out where I’m going to go next.

Friday April 27, 2012

rhaea14 — Fri, 27 Apr 2012 14:34:54 +0000

A) foam rolling series
B) 5 minutes mobility warm up
C) Clean & Jerk: 45/20.4x5, 75/34x5, 95/43.1x3×5
D) Close Grip Bench: 99.2/45x12×3

That’s it, nothing too intense. My pecs, lower back, glutes, and legs (just a bit) are sore from yesterday’s workout, so today was a lower intensity day.

Thursday April 26, 2012

rhaea14 — Thu, 26 Apr 2012 14:28:45 +0000

A) Foam rolling series
B1) Walking spiderman w/overhead reach: 2×5/side
B2) Glute bridge: 2×10
B3) Scap push up from knees: 2×10
B4) Bowler squat: 2×5/side
C) Cambered bar squat: 5’s 44.1/20, 110.2/50, 132.3/60, 154.3/70, 176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100, 231.5/105   (1 minute between sets)
D) Incline Bench: 5’s 44.1/20, 88.2/40, 110.2/50, 121.3/55, 132.3/60, 137.8/62.5   (1 minute between sets)
E) Sumo Deadlift: 5’s 154.3/70, 198.4/90, 220.5/100, 231.5/105, 242.5/110, 253.5/115   (1 minute between sets)
F1) Waiter walks: 3×60 seconds/side 20/9.1
F2) Bongo board balance: 3×2 minutes
F3) Knees to stability ball plank: 3×10/side
G) 10 minutes static stretch

I’m still feeling things a bit from Monday, but today felt like a good workout. I wanted to train yesterday, but forced myself to take it off because we’re trying to take one day a week completely off, to get stuff done for the wedding and around the house. It’s funny when you have to convince yourself not to go to the gym, because there are some days that I have to force myself to go to the gym!

Tuesday April 24, 2012

rhaea14 — Tue, 24 Apr 2012 14:26:44 +0000

A) Foam rolling series
B1) BW Squat: 3×10
B2) Walking reverse lunges: 3×7/leg
B3) Scap wall slides: 3×10
B4) Scap push ups from knees: 3×10
C) Spin bike – 5 minute warm up
D) Spin bike – 10 minutes: 30 seconds hard/30 seconds recovery
E) 5 minutes cooldown bike
F) 10 minutes static stretch

Pretty sore from yesterday, so just took it easy today and didn’t push it too hard with more weights and thought some cardio was in order.