Kathy's Training Log

[seadog]

I did not read your entire log so I may be completely off base but when I had lower back and hip issues with the squat it was due to not keeping my knees wide enough THROUGHOUT the squat. Just a thought because within two sessions of concentrating on this one issue the pain was gone.

[muddy]

OK Muddy, if you read this, you are INSANE to do 100 reps of BP, or ANYTHING for that matter!

I'm tellin ya, the crazy factor is always in the other person's training log! I mean, who thought they should be doing 20 rep squat sets and NOT be winded??! Who is supersetting SS and step ups? And that's just from this page.

[LizzyLifts]

Hey Kathy,

Just checking in to see how you're doing? How's the school year treating you and the boys? I know this will sound funny to those folks with older kids, but third grade sure does give out A LOT more homework than second grade...between that, activities, and hovering between being healthy and avoiding colds...keeps us on our toes!

How's are those pulls and chins coming with the resistance bands? I love usuing them...but, i've been a slacker this past week. The girls have a day off today, so there's no excuse to not grease-the-groove!

[Kathy]

Hey Kathy,

Just checking in to see how you're doing? How's the school year treating you and the boys? I know this will sound funny to those folks with older kids, but third grade sure does give out A LOT more homework than second grade...between that, activities, and hovering between being healthy and avoiding colds...keeps us on our toes!

How's are those pulls and chins coming with the resistance bands? I love usuing them...but, i've been a slacker this past week. The girls have a day off today, so there's no excuse to not grease-the-groove!

Hi Liz, thanks for checking in. Things are going well-kids had half days and off Thurs/Fri. this week so it's been hectic around here. 2 out of 3 have some strange virus. Fever, loss of appetite, lethargy one day, fine the next and then the fever comes back. I think we are just about done w/it, thank goodness!
Scary to hear about 3rd grade homework!! My son is having a hard enough time w/his small amount of 1st grade homework. Does your school start giving letter grades on report cards in 3rd grade? I think ours waits until 4th grade.
I have been a slacker on the pulls/chins and strength training in general this week. Will get back to it this week!

[Kathy]

I did not read your entire log so I may be completely off base but when I had lower back and hip issues with the squat it was due to not keeping my knees wide enough THROUGHOUT the squat. Just a thought because within two sessions of concentrating on this one issue the pain was gone.

Thanks for the suggestion seadog! "Knees out" is probably the one area of the squat I have right so I don't think that was the cause. I am in the process of finding a physical therapist so hopefully, he/she can shed some light on what in the world I am doing wrong.

[Kathy]

Sunday, Nov 1, 2009

60 min spin class
Back extensions - 2x10, 10lbs behind neck
GMs - 2x12, 45lbs
Pike on SB - 1x12
Side Crunch on SB - 12 ea side, 10lb DB
Pike on SB - 1x12, ankles attached to 15lbs on double cable machine

[Kathy]

Friday, Nov 6, 2009

45 min spin class

Split Squats, 15lb DBs: 2x10, 1x4 (legs dead) superset w/:
Step Ups, 15lb DBs: 2x10
Hip Raises: 3x10

OHP, 2nd try
45lbs x 8
55 x 5
65 x 3
75 x 3
82.5lbs 5,5,4,4,4 One more rep than last time but have not trained in over a week. 1 1/2 min rest.

Sumo D/L
95lbs x 5
115 x 5
135 lbs 2x5 legs were tired!

Neutral grip pull ups, 70lb assist, try 10x4, beat 34: 5x4 and then wimped out. Was running out of time.

Back Extensions: 1x12, 5lbs

[atypical1]

Damn, you did a spin class then your workout? You're really becoming hard core aren't you? Keep up the good work!

james

[Kathy]

Sunday, Nov 8, 2009

60 min spin class

Pikes on SB - 2x10
Knee Tucks on SB - 1x10
Med Ball (8lb) Toss on BOSU - 1x20, 1x32, 1x27, 1x40 Abs crying...
Prone bridge - 22 secs/30/25
Side - 30 secs, one legged 20 secs
Push ups, upside down BOSU - 2x10, 1x5 Hey...my pecs must be stronger. Not bad for not doing pushups on awhile.

Forgot hip thrusts! Wanted to try these out today. There's always tomorrow

[atypical1]

Hip thrusts rock but be prepared for some killer DOMS. But I'm also only doing them once a week so that might be why.

james

[LizzyLifts]

Hi Liz, thanks for checking in. Things are going well-kids had half days and off Thurs/Fri. this week so it's been hectic around here. 2 out of 3 have some strange virus. Fever, loss of appetite, lethargy one day, fine the next and then the fever comes back. I think we are just about done w/it, thank goodness!
Scary to hear about 3rd grade homework!! My son is having a hard enough time w/his small amount of 1st grade homework. Does your school start giving letter grades on report cards in 3rd grade? I think ours waits until 4th grade.
I have been a slacker on the pulls/chins and strength training in general this week. Will get back to it this week!

Good grief...mysterious fevers that come and go...lovely, now that's frustration on top of worry...yuck. Hope everyone's well this week. Yeah, third grade for us has been a big leap in not only the amount of hw, but also in that the kids are now responsible for keeping track of their own homework/test schdedules etc. It took us all a while to figure out a system so assignments weren't falling thru the cracks. And, yes, they've introduced letter grades now. My daughter thinks "A" is best and "B" is for 'bad'....may just have to run with that .

[XCouchPotato]

Hi Kathy:

Hope your kids are feeling better now. Sounds like you did pretty good both Friday and Sunday despite taking some time off. Hopefully things will start settling down soon.

[sgi4950]

Geez Kathy you're making us look bad with spin classes and workouts on the same day. Now, I'm going to have to up my game.

Nice progress on the OHP. It's a whipping of a lift isn't it?

Hope the kids are in fact done with the crazy virus. Does your family get annual flu shots? Last week when I was at the vet they were recommending flu shots for the dogs!

[Kathy]

I am so behind on posting my workouts. Kids have been sick off and on and I've been dogsitting so my schedule is all thrown off! Will have to get back into the habit of posting.
I had a physical yesterday and my GP recommended a place to go to rehab my lower back. It looks like a personal training facility on the website but will check it out in person on Friday. I also have a chiro appointment on Friday in the hopes that this Doc can help. He specializes in athletes so hopefully I won't hear "Don't lift weights".

@James: I would not recommend strength training after spin class (at least training legs). Mine felt like spaghetti after class and it wasn't long before the refused to budge during split squats! And then I would get home and Bella the Bernese Mountain dog would need a walk/run. She basically pulled me the whole way!

@X: Good to hear from you! Things are improving around here, just in time for Thanksgiving!

@Sandi: The only reason I do both (spin & train) is because that's what the schedule permits! AND don't forget, I'm not squatting or deadlifting heavy at all. That makes a huge difference. You are doing wonderfully-I get so inspired reading your log!

[Kathy]

Monday, Nov 9, 2009

Last workout w/Anny the trainer:

Circuit One - do 3x
Lat pulldowns (on cable machine) 50lbs x 15
1 arm DB row 25lbs x15 ea arm
1 arm Bent Over windmills 7lbs x 15 ea arm
Cobras on SB x 15
Step Ups/Curl/Press 12lb DB x 15 ea leg
Just Step Ups 12lb DB x 15 ea leg
Jump Squats x 15

Circuit Two - do 3x
Side lunge/Twist/Chest Press 10lb med ball x 15 ea side
1 Hand med ball push ups x5 per hand (aghhhhh these are hard)
2 Hand med ball push ups x 10
Double bent over rows on BOSU 15lb DBs x 15
Squats on BOSU 15lb DBs x 15
Jump Squats on BOSU, no stepping off x 15
Side lying/1 arm pushup x 8 ea side