The Road to Relentless- lower and upper body- week 5

Posted in bench and rows, Fitness and body, Life, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 24, 2014 by alltheway doc

It took me most of the day to get the last post done so I am just going to combine these two workouts and try and get this done before it gets any later and I get any further behind.

Sunday was a good day consisting of church and emergencies and some football and a lot of rain.  It started to rain and it poured for about an hour and it rained!!

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looking out the front door.

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Charlie loved it but the horses not so much.

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The sunset was beautiful!

 

I got up monday and headed off to the gym.  For some reason Julias attachment for my weekly program didnt come through and at 4 am in morning I dont have much time to be exchanging emails so I went back a few weeks and did a workout I had sucked on and imagine that I sucked at it again :/

squats

safety bar squats

*62# for 5

*82# for 5

*102# for 5

*152# for 3

*172# for 3

*192# for horrible terrible no good nothings

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box squats

*165# for 3 sets of 5

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glute/ham raises

*3 sets of 12

 

single leg squats w rear leg elevated

*25# db for 3 sets of 8

 

single leg glute bridge

*3 sets of 10

 

side bends

*45# for 3 sets of 10

 

incline situps

*2 sets of 20

it was a very disappointing workout :(

 

 

Work has been the usual stuff which makes it a bit boring but at least it is busy and that is good.

Zac has been doing well at practice and he is working hard and it seems like everything is getting better since the  disaster of saturday.  One of his teammates came up to me monday night and asked if I knew that they had given Zac a nickname.  I told him no and he informed me that they called him Moose!   Zac is not convinced yet that moose is a good strong name but we have all assured him that it is.

 

Rolled out of bed at 3:45 this morning and off to the gym.

 

Upper body

bench

*45# for 5

*65# for 5

*75# for 5

*95# for 5

*115# for 3

*135# for 3

pin press

*145# for 1

*155# for fail

*150# for 1

*155# for 1

*160# for 1

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learned that one cant relax when the weight touches the pins but rather must stay tight and touch and go.

 

incline db press

*35# for 4 sets of 10

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incline db chest supported rows

*35# for 4 sets of 12

 

rolling db extensions

*20# for 6 sets of 8

 

Y&T incline

*10# for 3 sets of 12

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The Y

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And the T

incline situps

*2 sets of 20

 

 

We are very short staffed today but it was alright because we havent been super busy.  Wednesdays are our slowest day and it has been consistent today but not crazy.

We are waiting for a chihuahua to come in from Pima that has been trying to have puppies since 3 yesterday.  Nothing like rushing it right in.  And as is typical of such dystocias the owners dont have any money.  Drives me crazy that people let their little dogs get knocked up and then get mad because they actually are expected to pay to save its life.

The Road to Relentless- upper body – week 4

Posted in bench and rows, Fitness and body, Life, Road to Relentless, working woman fitness, Workouts on September 24, 2014 by alltheway doc

Ugh, I hate it when I get behind on my posts.  Like anything, the further behind one gets, the less you want to actually do it.  But I am going to get them done.  I will post Saturdays workout by itself since it will contain football pics.

I had an emergency call at 3 am on saturday morning.  I can tell you that I am generally not super pleasant about being woken up at that time for something that is not necessarily an emergency and this wasnt really an emergency.  And to make it worse the person didnt have enough money to pay the bill and they werent from this area so I wasnt even sure I would ever get paid.  Anyway, I took care of the dog and took xrays and did blood work and sent her on her way.  I figured since I was up I might as well go to the gym before Zacs game.

upper body

bench

*45# for 5

*65# for 5

*75# for 5

*95# for 5

*105# for 16,16,14

 

military press

*65# for 3 sets of 8

 

bench dips

*3 sets of 12

 

reverse grip pulldowns

*100# for 3 sets of 10

 

facepulls

*40# for 100

 

incline situps

*2 sets of 20

 

After the workout it was home to shower and then off to get water and such for Zacs game and then to the game.    They wanted the kids there an hour early so they could put stickers on their helmets and then warm up.  We had to get there even earlier because Zac is a freak about not wanting to be late.  I think it is his introvert self not wanting to stick out in any way.

There were a couple of flag football games going and it was hot and humid.  The flag games didnt get over until after 10 and I dont think Zacs game got started until about 10:30.  It was miserably sticky and the whole team played horribly!  Zac was so lethargic and he didnt block and he wouldnt do anything on defense, it was bad.  They pulled him out and he pretty much collapsed down on the water cooler.  I figured he would be off given he had been so sick the first of the week but he was playing really bad.   What makes it worse is that when he gets pulled out he gets discouraged and instead of trying harder, he gives up and does worse.  He does not respond well to being disciplined or getting in trouble and he just withdrawals and gives up.  Zac is a kid that needs encouragement to get him trying harder.  It takes instruction and praise and he will try, it is just who he is and how he does best.  I tried to do both on the sidelines, yes, I am one of those moms, and I told him I was proud when he did something good and told him that I expected more when he did something bad.  He is a mammas boy and he probably over values my praise and shuts me out when I try to correct but I try to do my best to help him be the best that he can be.

They got shut out and it was a very bad game for the whole team as it wasnt just Zac who was way off.  Thinking back on it I think maybe they had them outside in the heat and full pads and helmets for too long in the heat and humidity and they kids were tanked by the time they got on the field.  We are used to high heat but we dont do humidity here in the desert and it was probably 80% humidity and I was drenched just standing on the sidewalk!  Young kids like that dont know enough to eat properly and to hydrate adequately and to maintain their electrolytes properly so when they are done, they are done!  And the whole team was done!  Hopefully this weekend things will be better.  If nothing else I think I will show up late with Zac so he isnt out there as long before hand.  They rarely start on time so he can show up about 5 til and be warmed up in plenty of time.

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Zac was chosen to be team captain and I was so excited and so was he.

 

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The coach really tried to pep talk the offensive line at half time,

 

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His one good play where he got a hold of the receiver.   He needs to learn to grip better and pull them down with him.

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He still did a little bit of running after the ball carrier.

 

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By the end of the game he was wore out.

I took him to dairy queen and we lightly talked about the game and what he could do better and trying hard even when we dont feel like it.  He is a good kid and he will come back fine.  When we got home I had to do a leg amputation and he was my assistant and held the leg up for me while I cut it off.  Being the great mom that I am I told him that if he didnt play better next week I was going to cut his leg off :D

 

The Road to Relentless- squats and deads- week 4

Posted in Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 19, 2014 by alltheway doc

Well the crud made it to Emma on wednesday and she stayed home from school wednesday and thursday.  Thursday she had a 102-103 fever all day and was pretty miserable.  I felt bad for her and she is a very good sick patient these days.  She used to be excessively whiny but now she handles it all well and takes care of herself at home all day with me just checking on her in between surgeries and appointments.  She slept on the floor by my bed last night and is doing much better today.

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Given that I had another sick child, I didnt sleep great last night and got up at 3:45 before I could think about not going.

squats and deads

 

squats- explosive

*45# for 5

*95# for 5

*115# for 5

*135# for 5

*145# for 10 sets of 2 with < 60 sec rest

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snatch grip deads

*185# for 4 sets of 4

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last week was the first week I had ever done these so I stayed light and moved up a bit this week.  They are an interesting lift and I am yet undecided as to how much I like or dislike them.

 

Romanian Deadlift

*275# for 3 sets of 8

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my deads are totally horrible sucking right now.  I lost a ton of strength during the last program as it was a struggle to pull these and it really shouldnt have been.

 

ball leg curls

*3 sets of 12

these are a lot more tricky then they should be.

 

Hanging leg raises

*30

 

The morning was pretty busy with both Dr Sanders and I being busy until after noon.  Those are my favorite kind of day.  Dr Sanders and Jenn left this afternoon for Sedona for a meeting and Devri and I have been keeping up with the afternoon appointments like awesome people :)

Tomorrow Zac has his game at 10 am here at one of the local high schools.  We have to be there at 9 so they can get some stickers on their helmets and get warmed up.  I am going to try and get my workout in before taking him to his football game.  Try being the operative word.  I would like to sleep in but I would rather come home from football and hang out with the family then have to go to the gym.

The Road to Relentless- bench- week 4

Posted in bench and rows, Fitness and body, Road to Relentless, Work, working woman fitness, Workouts on September 17, 2014 by alltheway doc

Yesterday Devri, Mary and I made a trip to phoenix for a little girls day.  We had some appointments and then did some shopping and ate good steak and came home and it was a great day.  We should do things like that more often! (hint, hint)  We are apparently getting what is left of the tropical storm Odile and therefore lots of rain for us and the possibility of flooding.  I love it and yes there might be a bit of flooding but overall I think everything is going to be fine.  :)

Up this morning at 3:45 and off to the gym.  With this rainy weather comes significantly swollen and sore joints and it makes for not enjoyable lifting and me not getting the numbers I would like. :/

bench

bench

*45# for 8

*75# for 6,

*95# for 5

*110# for 2

*120# for 3 paused

*130# for 2 paused, although I forgot to pause on the first one :/

two board bench

*145# for 2

*155# for 2

*165# for 2

I suck!  Should have been able to get more weight but 165# was heavy

db floor press

*40# for 4 sets of 10

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incline pullups

*45# for 2 sets of 15

*65# for 2 sets of 10

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rear flyes

*15# for 4 sets of 15

bench dips

*4 sets of 15

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hammer bar curls

*35# for 4 sets of 10

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incline situps

*2 sets of 20

It has been a very quiet day at the clinic with the rain.  All our surgeries came in and we had a bunch of walk ins and such but the phone has not hardly rang at all.

We started the day with a blood transfusion on a little dog that was probably bit by a spider.  The poor thing is losing blood fast and was going to die if we didnt do something.

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Then it was on to the rest of everything with the last surgery being a bladder stone removal in an old fat yellow lab!!

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As soon as I am done here at the office I am going to go take some pics of the rain. :)

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The Road to Relentless- squats and benching- week 4 and 3

Posted in bench and rows, Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 15, 2014 by alltheway doc

Well, I was going to try to get my weekend workout done on saturdays from here until Relentless but it didnt happen this weekend.  I had good intentions but unfortunately life happens.  Saturday morning was up at 5 am and out the door at 7 to head up to Morenci for Zacs football game.  It was overcast and cool and perfect football weather.

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They got creamed, destroyed, run over the top of but they played hard and didnt give up.  They definitely seem to get things figured out better in the second half and they actually had a couple of good runs and scored two touchdowns.  Zac did great and was awesome on defense putting pressure on the quarterback frequently.  He chased after the ball carrier frequently but as of yet hasnt learned to jump and tackle yet but he will get there.  I figure once he does it once he is going to realize how great it is to tackle someone and he will be tough to get away from.

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He was always headed towards the ball.  Very very proud of him!

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Two dogs decided to join in.  Those are going to be some ugly pups!

 

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He had the toughest blocking assignment and did great.

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some oranges for half time.

 

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By the end he was exhausted and got in the back of the truck and slept all the way home with his head in his sweaty, stinky pads!

After football was a couple of emergencies and then Devri did my nails and by the time we were done it was too late to go to the gym as there would have been way too many people there and my little boy needed some mamma time so we headed home for dinner and a movie.

Sunday was up and off to church.  I had a couple of emergencies after church and then I headed off to the gym.

speed bench

bench

*45# for 4

*65# for 5

*75# for 5

*95# for 5

*100#  for 3 sets of 3 with three varying hand grips

 

floor press

*155# for 4

*145# for 4

*135# for 2 sets of 5

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I totally sucked at these!  They felt very awkward and heavy and I sucked at them.

 

lat pulldowns

*120# for 5 sets of 8

 

side laterals

*15# for 3 sets of 15

 

skullcrushers SS w rear flys

*55# for 3 sets of 10 SS w 15# for 3 sets of 15

 

incline situps

*2 sets of 20

 

The rest of the day was football and taking care of Zac who came down with a 103.1 fever and thought he was dying.  Men are very dramatic when they are sick and it starts very young!!  Not that he didnt feel like dirt but crying and screaming and being dramatic doesnt make one feel any better in fact I think it makes one feel worse.  He woke up at 10pm vomiting and so I put the sofa mattress beside my bed and he slept there the rest of the night and didnt wake up any more so that was good although I didnt sleep well listening for him and worrying about him.

Got up at 3:45 and headed off to the gym with Finn laying next to Zac on his mattress and they were both sleeping soundly.

squats

high box squats

*45# for 5

*65# for 5

*95# for 5

*115# for 5

*135# for 3

*155# for 3

*175# for 3

*185# for 3

I wasnt doing to well on these this morning.  Not sure what my problem was but my legs kept collapsing in and I just felt weak and uncoordinated :/

 

Safetly bar squats

*122# for 5

*132# for 5

*142# for 5

*152# for 5

*162# for 5

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These didnt come together until the last set.

 

back raises – machine

*140# for 3 sets of 10

still too light

 

damn serrano split squats

*3 sets of 5

 

band hip abductors

*3 sets of 15

 

incline situps

*2 sets of 20

 

 

When I got home Zac was still sick and Emma wanted really bad to be sick.  Zac had a 102 fever but Emma was normal so I gave her a tylenol and took her to school.  Zac came back to the clinic and hung out all day.  By the end of the day he was feeling much better and thankfully Dr Sanders helped him with all his homework so he is ready for school tomorrow given he is fever free.

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The Road to Relentless- box squats and deads- week 3

Posted in Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 12, 2014 by alltheway doc

I am so glad it is friday!!  This week has been busy and I am grateful for that because busy keeps the bills paid which keep Mary happy which makes me happy.  I am also glad because Zac doesnt have football practice on fridays with Eagle black so it is night of getting off work and going home and hanging out with the family which I like.  I told Zac that tonight I would sit on the couch and watch a movie with him.  He is very much a mommas boy and I am fine with that.  He has been very stressed with school and when he gets this way he needs more time as that is his love language and I am happy to oblige.

Had an emergency last night at about midnight.  Thankfully it didnt take long and I was headed back home within about 20 mins.  I did stub my big toe and take off some skin on a board that was on the sidewalk which then bled all over my sock and shoe this morning at the gym.

box squats and deads

box squats

*45# for 5

*95# for 5

*115# for 5

*125# for 10 sets of 2

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The working sets are done with minimal rest between sets.  They felt good and I really tried to concentrate on keeping my lats tight and it is amazing how much that helps with not falling forward.  A good trainer is worth their weight in gold.

 

snatch grip deads

*135# for 3 sets of 5

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I went light on these because I had never done them and wasnt really sure what to expect.  They werent bad and next time I will use more weight.

 

RDL

*225# for 3 sets of 10

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another first with these.  I watched a video on them before hand and tried to do them as instructed.  Next time I think I will do them in a rack so I can save myself the initial pull off the ground and concentrate on pushing my butt out and not bending at the back.

 

reverse hyperextensions

*3 sets of 20

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hole in the wall gym doesnt have a reverse hyper machine so I googled some options and used a ball on a bench and that seemed to work well.

 

ab curls

*80# for 45

This was supposed to be 3 sets of 15 but I was running out of time so did them all as one set, obviously I need to add more weight.

 

 

Today was very very busy.  We got a good start to the day but with Dr Sanders gone there were a ton of walk ins and surgeries and we didnt get done until after 12:30.  I went home at lunch and laid down for a little bit and then headed back over to the clinic for the afternoon craziness.

Tomorrow Zac has a football game at 9 am at morenci so we have to leave about 7:30 to get up there in time for warm up and such.  Cant wait to watch him play.

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Charlie keeping an eye on practice last night.

 

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Somebody got some rain somewhere but it wasnt us.

 

The Road to Relentless- bench and rows- week 3

Posted in bench and rows, Fitness and body, heavy bench, Road to Relentless, Work, working woman fitness, Workouts on September 10, 2014 by alltheway doc

Most people do not like confident women.  Man or woman, there is something that rises up and does not like someone who knows what and who they are and what they want.  Some people are mature enough to overcome that initial feeling while others let it eat at them and allow it to breed all sorts of hate in them.  When I was a sophomore in undergrad there was this girl named Janice who was thin and beautiful and very outgoing and in several of my classes and she lived in the apartments across from me and I hated her!!  In my mind I made up all the reasons that it was ok to not like her because that way it justified my feelings even though I had never met her and did not know her.  As fate would have it we ended up having to do something together for one of the classes that we had together and she was so nice!!!  Just because someone is confident doesnt mean they are not a nice person, just because they are smart doesnt mean they arent a nice person and just because you have an instant dislike for someone because they are different from you, doesnt mean they are a bad person, it just means they are different from you and that is ok!  Dont hate someone just because at first glance you dont like them.  Randomness!

Yesterday was a fairly slow day until right at the very end.  I was planning on getting out of the office around 4ish when we finished our last appointments so that I could go and watch Emma do her tip testing and then watch Zac at football practice.  Problem one arouse when Zac had learning lab after school because he had forgotten to do some of his homework so Emma couldnt do her tip testing until after Zac was picked up.  Then right at the end of the day we had several emergencies that called and were on their way in.  A very badly broken leg on a pom

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I wasnt sure that I was going to be able to get it aligned very well but it all straightened out fairly good.

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and then a c section on a very special little boston.

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It was almost 6 when I left and there was still one more dog coming in for Dr Sanders to look at.  I made it just in time to watch Emma and then headed over to watch Zac with football.

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Emma did great on her tip testing.  She has awesome instructors!

 

We got home and did homework and went to bed.  I slept like a rock and it took me a bit to realize what the alarm was when it went off this morning.  That doesnt happen very often but I dont mind when it does because it means I have had some good deep sleep at a time when I am usually half awake.

bench and rows

I got to the gym and realized that I had once again forgot to bring my print out for my weekly programming.  :/  I pulled it up on my phone and wrote it all down thinking that it seemed very familiar.  Stupid me had copied down week 1 instead of week 3 so after I set everything up I double checked and then had to take everything down and switch to what I was supposed to be doing.  I am not very smart sometimes.

incline bench

*45# for 5

*75# for 5

*95# for 5

*115# for 5

*125# for 3

*130# for 3

*110# for 2 sets of 6

 

db bench press

I was supposed to do db floor press but I could not for the life of me figure out how to get the db up from the floor and I didnt have anyone to hand them to me and I messed around for about 10 mins and finally got to a weight that I could manipulate but it was too light so I just went with regular db bench press.  I am going to have to ask Julia how to go about getting the db in the starting position by oneself.

*50# for 3 sets of 8, 1

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total suckage on these today! :/

bent over rows

*135# for 3 sets of 8

*dropset 135#, 115#, 95# each for 8

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six way shoulder raises

These took a bit for me to figure out.  They arent that difficult but I am not very good with putting movements together, cant dance to save my life, so after watching the video I tried it and had to stop and watch the video again before I got it all figured out.

*2.5#for 3 sets of 10

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you start at your sides and go up

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Then go out in front

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then up and then back down in the same way you went up.

she didnt give me any sets or reps so I just went with what I thought seemed like a good number :)

 

rope tri extensions

*80# for 3 sets of 12

rope cable curls

*60# for 3 sets of 12

I was supposed to do db curls but I was out of time because of messing up a couple of different times.

 

incline situps

*2 sets of 20

 

I have been terrible with my diet lately and I have decided that I have had enough of it.  It is time to clean it up and cut it back and stop being a glutton!  It isnt easy because I have been allowing myself to be a pig all summer but it has to be done because I dont like being this fluffy!

It has been a super crazy busy day with all sorts of emergencies and walk ins and we didnt even get started on surgery until almost 10 and didnt finish until almost 1!  The afternoon has moved right along and it is almost time for the doors to close and then it is off to karate and then football and then home for the battle of wills over homework.  Got to love being a parent :)

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