Sprint Biking!
I used to reeeeeally dislike sprint biking, to the point of "I'd rather doing 10 X-drills and 10 death flops!!" level of aversion. But now that I think about it, maybe it's because I only ever sprint biked when I was injured.
Now that I'll probably never feel that kind of rugby pain ever again or be plagued with minor/major injuries and bruises all the time, sprint biking isn't so bad! A casual Friday afternoon made-up-on-the-spot workout:
I'm gonna name it the "Arwen"
Stationary bicycling:
10min casual warmup
8 x 10 sec on 10 sec off
8 x 20 sec on 20 sec off
8 x 30 sec on 30 sec off
HR ~ 174
5min casual cooldown
Core:
10 minute abs + 10 good push ups before each round:
10 push ups, 60 sec front plank
10 push ups, 60 sec sit ups
10 push ups, 60 sec side crunches
10 push ups, 60 sec side crunches
10 push ups, 60 sec scissors
10 push ups, 60 sec bicycles
10 push ups, 60 sec side plank
10 push ups, 60 sec side plank
10 push ups, 60 sec russian twist w med ball
10 push ups, 60 sec leg lifts
Home:
Chin-up every time I pass through bathroom doorway
Saturday, February 23, 2013
Thursday, February 21, 2013
public school vacation week!!!
Hi Annalisa, sorry I haven't posted recently. You're not alone on here! I still checked the blog every day. I wonder if there are other friends out there who check and don't post like I've been doing... if you're out there just holler!
Girls gotta play!
.
.
.
SO, the reason I haven't posted is because I haven't worked out in a week. :O :O :O :O
One. Week. !!!!!
How can you even be sure that I'm the real EmHsieh?? :O
(Well, technically, since last Friday. Last Thursday I ran 3 miles and yesterday I went to the gym. But 2 << 5+. Feels like 0! the limit as 2 approaches much much less than 5+ is zero.) I hope I've stressed the amount of non-workouts I've done in the past week. It's shocking. and a welcome rest.
And I feel pretty much no guilt at all because
1. The gym I go to is closed this week because of February Vacation for public schools (hence the title of the post)
2. It's my dad's last week in this country and we've been hanging out w family
3. It's cold when it snows.
4. I don't play rugby anymore
5. I installed a pull-up bar in my bathroom doorframe and the price to pass is 1 chinup. super effective. It's like the bar is say "YOU. SHALL NOT. PASS. Unless you do a chin up"
Now for yesterday's workout: (1 mile, 3 super sets of 3 things, 13min abs)
3x5-4-2 cleans (105# )
3x10 toe-touch-to-squat (12.5#)
3x8 cables in-line chop (60#) <-- I know what "20R" is roughly now because the office gym has real poundage weights!
3x6 deadlifts w bar (175#) <-- my form is not so good without a trapbar.
3x3 chinups <--WOOO improvement! life best!
2x8 R-L-R leg lowers w resistance band
3x8 standing 1 arm DB press (25#)
3x6 single leg squat (16#)
2x30sec standing anti-rotation cable hold (40#) <-- real weight! instead of the other gym's "R" units.
"Sam Annalisa, I'm glad you're with me."
-Frodo Emhsieh
Girls gotta play!
.
.
.
SO, the reason I haven't posted is because I haven't worked out in a week. :O :O :O :O
One. Week. !!!!!
How can you even be sure that I'm the real EmHsieh?? :O
(Well, technically, since last Friday. Last Thursday I ran 3 miles and yesterday I went to the gym. But 2 << 5+. Feels like 0! the limit as 2 approaches much much less than 5+ is zero.) I hope I've stressed the amount of non-workouts I've done in the past week. It's shocking. and a welcome rest.
And I feel pretty much no guilt at all because
1. The gym I go to is closed this week because of February Vacation for public schools (hence the title of the post)
2. It's my dad's last week in this country and we've been hanging out w family
3. It's cold when it snows.
4. I don't play rugby anymore
5. I installed a pull-up bar in my bathroom doorframe and the price to pass is 1 chinup. super effective. It's like the bar is say "YOU. SHALL NOT. PASS. Unless you do a chin up"
Now for yesterday's workout: (1 mile, 3 super sets of 3 things, 13min abs)
3x5-4-2 cleans (105# )
3x10 toe-touch-to-squat (12.5#)
3x8 cables in-line chop (60#) <-- I know what "20R" is roughly now because the office gym has real poundage weights!
3x6 deadlifts w bar (175#) <-- my form is not so good without a trapbar.
3x3 chinups <--WOOO improvement! life best!
2x8 R-L-R leg lowers w resistance band
3x8 standing 1 arm DB press (25#)
3x6 single leg squat (16#)
2x30sec standing anti-rotation cable hold (40#) <-- real weight! instead of the other gym's "R" units.
-
Tuesday, February 19, 2013
Bahahahah! Emhsieh your memory is amazing
I had forgotten all about that song.
Incredible! Our friends are geniuses.
HAPPY BELATED VALENTINES DAY EMHSIEH!!!
2/14
1 RM clean and jerk - went to 125#, not sure at all the PR I'm chasing there... I should stop being lazy and look it up
"Jackie"
for Time:
Row 1000m
50 Thrusters @35#
30 Pullups
7:47 - I killed it
Food:
normal + cheap chinese for dinner x 2- one before drinking with thal's soccer friends and one after
2/15
Wendlers Bench Press wave two
w/ 3+ @ 90#s-- did 15--> which confirms my belief that my bench press 1 RM is artificially low because my form sucks
12 min AMRAP:
20 KB overhead lunges Rt arm
15 pullups
20 KB overhead lunges left arm
15 toes2bar
2 + 47--> beat the next highest girl by 23--- but I did it on my lunch break, so someone in the evening could've beat it
2/16
Ran around in my underwear for .02 sec
Tested my old-lady self in the day-drinking category
Food: Beirkraft for dinner!!!!
2/17
Recovery
Dim-sum and Adria's chinese new year feast!!!
2/18
Exercised the brain
Thalia made curry with coconut milk for dinner and I make delicious brick cookies!!!
2/19
Went to the gym to do shoulder work this morning because it was angry from all the flexing I did during the underwear run
Now my head feels like it will explode, so no real gym today.
I had leftover curry for lunch and will probably have that, chickpeas and ice cream for dinner.
Annalisa out.
Incredible! Our friends are geniuses.
HAPPY BELATED VALENTINES DAY EMHSIEH!!!
2/14
1 RM clean and jerk - went to 125#, not sure at all the PR I'm chasing there... I should stop being lazy and look it up
"Jackie"
for Time:
Row 1000m
50 Thrusters @35#
30 Pullups
7:47 - I killed it
Food:
normal + cheap chinese for dinner x 2- one before drinking with thal's soccer friends and one after
2/15
Wendlers Bench Press wave two
w/ 3+ @ 90#s-- did 15--> which confirms my belief that my bench press 1 RM is artificially low because my form sucks
12 min AMRAP:
20 KB overhead lunges Rt arm
15 pullups
20 KB overhead lunges left arm
15 toes2bar
2 + 47--> beat the next highest girl by 23--- but I did it on my lunch break, so someone in the evening could've beat it
2/16
Ran around in my underwear for .02 sec
Tested my old-lady self in the day-drinking category
Food: Beirkraft for dinner!!!!
2/17
Recovery
Dim-sum and Adria's chinese new year feast!!!
2/18
Exercised the brain
Thalia made curry with coconut milk for dinner and I make delicious brick cookies!!!
2/19
Went to the gym to do shoulder work this morning because it was angry from all the flexing I did during the underwear run
Now my head feels like it will explode, so no real gym today.
I had leftover curry for lunch and will probably have that, chickpeas and ice cream for dinner.
Annalisa out.
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