Riding Bicycles and not riding in cars.

WEEKEND WORKOUT!

We rode bikes for miles.

Then we had a dance party in our living room and ghost rode Kate's car. I think we got our cardio in for the weekend.

Hahahahahahaaha.

Getting big with Kate.

In our garage still

1a. Plate twists w/ 45 x 40

2a. Dumbbell swings w/ 15 x20

3a. Donkey kicks x20

4a. Push ups x15

5a. Dips x20

3 sets

1b. Bench w/ 75 x10

2b. Curls w/ bar x10

3b. Push downs x10

4b. Bent over rows w/ 75 x10

5b. RDL w/ 75 x20

6b. Lunges w/ 15 x25

7b. Backward lunges w/ 15 x25

8b. Calf raisers w/ 75 x20

9b. Bicycle crunch x40

10b. Regular crunch x50

11b. Hanging leg raises x10

3 sets

CHOCOLATE MILKSHAKE!!! :)

A little work today

When I don't workout I become grouchy and evil. Add that to a hefty dose of pain and fair amount of narcotics and you have one foul combination. So I decided to do a very light workout to make my good side come out a little more.

1a. Lateral twists w/ plate x40

2a. Dumbbell swings w/ 10's x20

3a. Dumbbell lunge w/ 10's x20

4a. Calf raises w/ bar x20

5a. Shoulder press w/ 15's x20

6a. Dumbbell bench w/ 15's x20

7a. Lat pull downs x15

8a. Skull crushers w/ 10's x10

9a. Front squat w/ bar x20

10a. Barbell curls x10

3 sets

It was SLOW and relaxed. Thank god we have a set of free weights and a rack in our garage. Nothing to get worked up over.

Give me something better to do. ;)

Now for a XL Mushroom pizza...

HAHAHAHAHAHA

I wish. :'(

Injury update!

I have had a broken jaw since Friday, and have undergone surgery and have been released from the hospital. I am getting my "workouts" by walking, because that is all I am allowed to do right now.

Here's the low-down:

My jaw is broken in 2 places, and badly. My lower jaw bone is literally in 3 separate pieces and is being held together by wire that is in my gums and wrapped through all of my teeth--it's a hot mess.

My face and neck have no real serious damage other than a significant amount of cuts and bruises (Not to mention swelling about the size of a softball).

Because I am conceited and self-conscious I have waited to go back to class, because I am embarrassed of how gruesome I look. My swelling has gone down enough that tomorrow I am willing to show my face.

As far as track goes:

I am medically red shirted for indoor. I don't really know if I am going to take the extra indoor season yet or not. There is a lot to think about, but I have a lot of time to think about it.

I can begin working out in about a week or 2. I have to be weened off of my pain medication (which may take a while) before I can workout. The downside is that I am losing weight at a rapid pace and I need to keep my nutrition up if I plan on training. I also am going to have issues breathing because I cannot open my mouth.

Kevin--help me!

Hospital.

Well I did get to work out today.

At the track:

Chant 3 warm up

Standing long jump x6

2 sets

6x60m sled drags w/ 80 pounds on the sled

3x30m sprint out of blocks

2x60m sprint out of blocks

The weight room:

Squat:

bar x5

135 x5

185 x5

205 x5

215 x5

225 x2

255 x2

This is where things get bad..

Coach wanted us to do heavy, low step-ups.

He wanted us to keep the weight at what we squatted. The box was low and it was supposed to be just a quick step up and down.

At 255 I got through 2.

On my 3rd one my bad foot gave out and I fell face forward with the bar. I hit my face on the box with 255 pounds on my back. I broke my jaw in 2 places and have to have it wired shut for 6 weeks. Sitting in the hospital now. Surgery in the am.

I just want to get back to track. Dr.'s are saying I can run again in 2 weeks, but the issue is about nutrition. I won't be able to eat solid food for 8 weeks.

:'(

Not very interesting

40 minutes on the elliptical. Tried to keep it fast and work up and good sweat.
Some abs.
Regular practice tomorrow!

Peace.

We're hot today!

Weight room:
Push press:
Bar x4
65 x4
75 x4
85 x2x4

Hang clean:
95 x3x4
115 x3x2

Step ups w/ bar:
95 x6x4

Bench:
Bar x5
85 x5
95 x3x5

Front rows:
6x4

1a. Quad raisers x15
2a. Hip raisers x15
3 sets

1b. Hanging leg raises x15
2b. Calf raisers x15
3 sets

Track:
Comp warmup
Hurdles:
2x 8 hurdles (100m spacing)
250 hot!
150 hot!

3 lap cool down

Still hurt though. I cannot wait until I am finally healthy! At least it is warm enough for spanks and a sports bra. I love living in Myrtle Beach.

Running

After spending the day working my fingers and wrists by dreding Ryan's hair--

Chant 2 Warmup

Hurdle mobility hops w/ 5 kg medball

18 x intermuscular runs (100m ish runs with mini hurdles 5.95m apart. Kind of a hurdle workout---ish?)

General strength:
Donkey kicks x30
Fire Hydrants x30
Donkey kick straight leg x30
Fire Hydrant straight leg x30
Front, side and regualr planks x40s
W/ med ball:
Lateral twist x60
Axe chops x30
Squat throws x30
Partner toss x30 each side
Hikes x30

Damn it feels good to be a blonde again!

Back from Virginia Tech!

VT meet this weekend went ok. I didn't run what I wanted, but oh well. It was a decent opener I guess.

So today we had our Martin Luther King Jr. Walk of love followed by practice:

Hurdle mobility static
Med ball throws
7x200 m

And back home to share some love I guess. ;)

Going Heavy

Warmup Chant 3
Squat:
Bar x5
95 x5
135 x5
165 x4
185 x4
215 x2x4
225 x2x2

Hang cleans:
95 x4x4

Incline bench:
Bar x3
65 x4
75 x4
85 x4
95 x2x2

1a. Lat pull downs x5
1b. Quad raisers x15
3 sets

Calf raisers 3x15

Pull ups x10

Ice bath time!

At the track

Chant 2 warmup
15 x 100m w/ turn arounds on 2,4,8 and 10

General Strength w/ medball:
Prisoner squat w/ throw x30
Hike x30
Lateral twist x30
Axe chops x30
Partner throws x30

No medball:
Donkey kicks x30
Fire hydrant x30
Straight leg donkey kicks x30
Straight leg fire hydrant x30

Morning Meeting

We had a track meeting this morning and an elliptical workout.

As for the meeting--

We have a meet at Virginia Tech this weekend, however we will not be practicing like we have a meet. We will be continuing to get our asses kicked. :) So apparently it is not super important.

We leave for Virginia Tech on Friday. I will be competing in the 500 on Friday and the 4x4 on Saturday.

Still no hurdles, but I guess it is a good thing. Still trying to heal this foot.

40 m run on the elliptical.

Practice numero dos coming up soon.

Workouts and working on cars

8 am weights:
High pull 105 4x4
Hang cleans 95 4x4
Step ups 105 4x4
Bench:
85 x4
95 x4
105 x4
115 x4

1a. Seated rows 4x8
1b. Plate twists 4x20

Hip raisers 3x20

1 pm track workout:
Chant 3 warmup

6x60m sled pulls w/ 45 plate
6x60m sprints on the curve

Between these workouts I spent my time trying to fix whatever is broken on my car... Not yet successful.

Damnit.

Back to Myrtle!!!

We are finally back to South Carolina and we had our first team practice today!
At the track:
Warm up: Chant 4
5x 200 rest was the walk back to the start.

Weight room:
Circuit.
Each station was 50s

1a. Weighted pistol squats
2a. Hanging leg raises
3a. Squats w/ bar
4a. Plank on stability ball
5a. Lunges w/ bar
6a. Leg curls on stability ball
2 sets

1b. Glute hams
2b. Explosive stepups
3b. Russian twists W/ med ball
4b. RDL's with 65
5b. Ab roller
6b. Backward lunges w/ 65
2 sets

It's good to be home. :)

Fergie vs. Lady Gaga

Warmup: 5 minute run

Bench:
bar x7
75 x7
85 x7
95 x7
105 x4x7

Dumb bell floor press w/ 30's x4x10

1a. Pullups x8
2a. Curl and press x10
4 sets

2a. Lat pull down x10
2b. Split squat w/ 35's x10
3 sets

Went to the track!
3 minute jog into 1 minute run (800 pace) into 15 second all out sprint.
4 sets
No rest

As a side note---I can't decide who I would rather be. Fergie or Lady Gaga. It is right now a dead tie...

Get faster

I was at the little gym again today. Hopefully I can get up to see Hamer before I head back to the dirty south.

1a. Clean
105x3
1b. Front Squat
105x3
6 sets--FAST!

Push Press (the right way)
bar x5
65 x5
75 x5
85 x5
95 x3x5

2a. Dumb bell catch throw things... w/ 30's x10
2b. Dumb bell bench w/ 35's x 10
4 sets

3a. Plate twist x30 w/ 45
3b. Overhead backward lunge x8 w/ 45
3 sets

Finished with a 20 minute run on the elliptical.

Yay for weird people in gyms!

I still had no way to get to work out with Hamer, so I paid for a day at the gym down the street.

I had to dodge everyone's crappy New Year's Resolution to not be fat anymore while hiding from the eyes of the dirty wanna-be lifters who sit and watch their tattoos on their biceps get bigger with every pathetic curl...ugh..

Warm up:
5 minute jog on the treadmill (speed @ 7)
5x30 second sprint on the treadmill w/ 30s rest in between (speed @ 11.5)

Bench:
bar x5
85 x5
95 x5
105 x3x5

Squat:
bar x 5
135 x5
155 x5
165 x5
185 x5
205 x3x3
215 x3x3
(I was going to stop at 205, but I was surprised at how fast and easy it was so I went up)

1a. Lunges w/ 35's x10
1b. Push up rows w/ 35's x6
3 sets

2a. Hanging leg raises x15
2b. I think it's a tricep thing--with the dumbbells flat on the ground behind your head and push them up...I don't know what it's called.. w/ 20's x 10
3 sets

Also I would like to say, "Thank you" to the weird old man who seemed to be everywhere whispering the weirdest random not-words.

Arrivederci.

Snowed in..

I just got your text asking about my workout yesterday. My charger is in Akron...again. Ugh.

Anyway. My workout yesterday was lame. I did about an hour of GPP and General Strength around my house while watching Top Gear. I couldn't get out of Washington to get to RMU because we got dumped on with snow.

Today--looks like the same, though I am going to try to snag some money to go to a commercial gym. This house workout thing is bull. Haha

Peace.

Day with Kev

Up at Akron. :)

Dead lift day!
Worked up to 220 x5. I have no idea what weights I did.

Glute Ham 4x8
RDL 4x8
Leg curls 4x8

That's it.