Stopping by to say HI

Hello! Friends?

Just a quick memo for myself:
It was not my day for cleaning yesterday. Was scheduled to do 3x5 @ 105, 110, 115 and completely failed at 110. 105 was a strugs too. Everything just felt off and non-explosive.
BUT! New trap-bar deadlift progress! 3x8-8-14 @ 170, 180, 190! I wanted to do more reps but the trainer made me stop :/ He's holding back on me! But I'm excited for next week's deadlifts and possibly breaking 200!

Also, EXCITED FOR THE EASTCOAST ALUMNI ROADTRIP WOOOOOO!!!!!!

Renewed!

It was my last week at Boyles... but I signed on for the spring! Thanks for the suggestion Annalisa! It's gonna be an in-season twice a week program from next week to June 1st. yay group discounts!

Monday & Wednesday lifts were okay, I feel like I've stopped improving. This might be because I haven't exercised on the other days of the week due to my increase of life organizational activities (eg. cleaning the house, moving soon! & coursera online class about business strats)

I'm too lazy to post the workouts but this "Renewed!" post has been in the drafts since Tuesday so yeah. I'm continuing to the spring season of Boyles! Oh yeah, and reffing should start up soon. Check out my journal of that adventure at gottarefemall.wordpress.com


:) ,
Emhsieh


ps. Food: too good to be true. Mom's daily dinner's are soon to be a thing of the past :(

Overcooked

I have made such amazing never-before-seen-in-Emhsieh progress with Boyles' winter program that I might continue w their spring session after a few helpful nudges (Annalisa). But we'll see. I'm about 80% sure that I'll keep boyles-ing after next week (the last week!).

Wed 3/6 Boyles

Thurs 3/7 Bike hill plus program

Wednesday at the gym:

Roll, knee exercises, jumps, dynamic warmup etc.

Warmup circuit:
3 x 6 2-feet hurdle jumps, stick last landing

2 x 5 each leg wall ball on ground sprint start, drive w front leg & drive hips to thrust ball forward

Lift:

3 x 5 snatches (55,55,60)

2 x 10 single leg step in-line cable lift (inside leg on tall step, lift cable while exploding off inside leg in 1 motion)

2 x 15sec spiderman stretch

-

3 x 10-10-14 bench WITH CHAINS (30# chains + 2.5# each side) 

3 x 6-9-6 RFE split squat (80, 80, 80#)

-

3 x 10 TRX row

3 x Turf (100m?) farmers carry (70, 80, 70#)

3 x 8 lateral lunges (35#)

Conditioning:

5 x 150m shuttles (25m x 6) :28 :29 :31 :33 :31 ...I think were my times. not sure

Thursday at the office gym:

All the treadmills were taken again so I biked "Hill Plus"

The program was diff from last time, dunno why.

10min warmup

Get to 10miles biked (at about 33min)

Cooldown

Max HR ~182 (says bike machine)

sweat sweat sweat.

Took another meta picture (me taking a pic of me taking a pic of me taking a pic of....i should really make a never-ending gif of it):

Lunch Friday, Dinner Wednesday, Dinner Thursday

O hey there!

Chuggin' along.

I've still got this nasty chest cold thing, but I'm not letting it hold me back, if i can help it.

Last Thursday and today, I went to dance class. We're doing a dance called Kote-ba, which involves a lot of jumping and being light on the feet, as well as squatting and being low to the ground, so it's a really great workout. I'll be going back on Thurs.

I had to be re-evaluated at PT because I was AWOL for like 2 months because I'm so freaking tired of being in therapy. He says I'm doing really well though, and I only have to come once/week now. Thank goodness.

Over the weekend, I went swimming with my boifrand because he's learning how to swim and has to practice outside of class. This weekend, we're gonna swim and go to the gym, because he wants to learn how to lift and stuff.

ALSO, I'm sooperjuiced because he might play rugby in the fall. I'm so fuckin excited. He'd be a perfect hooker, with his lil stocky self. He has a number of friends on the team at Smith (including Meesh's cousin who thinks she's the coolest person ever) and they're all really encouraging him to join the team.

So yeah, good things all around :D

Sprint to the finish!

It's the second to last week at Boyles! I'm really gonna miss it, but probably won't sign up again because it's expensive (although way cheaper than xfit gyms) and hard to fit in the schedule.

Monday 3/4
(the only day of the year that is a command. "March Forth!" - said the researcher testing my brain for 8 hrs yesterday)

warmup:

10 min rolling + resistance band knee exercises

leg swings + lunges + sldl stretches 

dynamic warm up & calisthenics 

warmup circuit:

3 x 6 each single leg lateral hurdle jumps, stick the landing

2 x 5 each leg wall ball side throws with lateral jump back

2 x 5 each leg med ball overhead throws with step

lift:

3 x 3 cleans (100, 105, 110#)

2 x 10 dynamic in-line chop (30-32 R)

2 x 10 abs rolling on ball

-

3 x 6-10-6 trap bar deadlift (185x6, 185x10, 190x6)

3 x 4 pull-ups (3+1wHelp, 3+2wHelp, 1+1+1+1)

-

3 x 10-10-21 pushups

3 x 6 single leg squats (15#)

2 x 10 cable overhead pressout (18.5-19R)

conditioning:

slideboards: 30sec on, 15sec off

dinner and lunch today: love my mom!

Black bean cha sau pork, chinese cabbage w bokchoy w carrots, taro w  soybeans corn celery and five-spice tofu,  pickled da-tou-cai, avocado, oranges, mixed rice w sweet potatoes. I'm spoiled.

Kilimanjaro inspired

Monday 2/25 - Boyles
Tuesday 2/26 - ridiculous biking
Wednesday 2/27 - Boyles

I'm kind of sad that Boyles is ending in 2 weeks - I've never made so much strength improvement in just a few months! But at least I will get home before 9 on Mondays and Wednesdays! Considering signing up for the spring session though haha... I don't want to believe that this is the strongest I'll ever be in my life!

2/25
warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & wall balls
-
3x5 cleans 100#
3x8 dynamic in-line chop
2x8 ab roller
-
3x8 trap bar DL 185#
3x5 pull-ups (2-1-1 without help, the rest in the set w smallest resistance band)
-
3x8 DB shoulder press (i forget weight)
3x6 single leg squats (15#)
2x12 cables press to overhead

2/26
Today all the cardio was taken so I decided to warmup on the bike. Then my coworker Joe who was next to me said "why don't you do Hill Plus? Mine had a Kilimanjaro option" so I thought sure why not? I'll try it. Since my abs were ridiculously strained and in pain from doing the ab roller incorrectly, I decided I'd continue to bike after a 10min warmup. Then I told a guy I'd bike 10 miles so that was that - I had to do it. Maintaining over 100 rpm.

Luckily I only realized 18 minutes in that I was deceived  It was NOT a "hill workout" - it was 60 sec intervals of low and super high resistance!! GAHHH.

I thought if I biked faster during the hard section it would be over sooner. I was wrong.
No matter how much harder I biked it was still 60sec long. silly Emhsieh.

I have never been so sweaty in my life except when I truly did high intensity interval biking that one other time at the OMAC. So I did that for 40minutes (passed 10miles around 30).

Pics below.

2/27

warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & medicine + wall balls
-
3x5 snatches 45-50-55 (i lied in that comment on your post, I've only snatched 55lbs woops)
2x8 single leg step in-line cable lift (1 leg on a tall step, lift cable while exploding off that leg in 1 motion)
2x8 spiderman shoulder stretch guy
-
3x12 bench WITH CHAINS (so cool!!! so many fun toys at this gym!) 30# chains + 2.5s each side
3x8-10-8 RFE split squat 70-70-80#
-
3x8 TRX row
3xTurf (120m?) farmers carry 60-70-70#
3x8 DB lateral lunge 30-35-35#
-
slideboards 30sec on 15sec off
collapse

Back to Tuesday 2/26
Some stats: 10+ miles > 100rpm
HR 186
Last mile 2:43
sooooo sweaty (one of those times where i MUST wipe the equipment afterwards)
Ridiculous wedgie at the end.

So after that accidental ridiculous my quads are still sore from 2 days ago bike workout, of course took some pictures of how sweaty I was

water sprouting from my forearm

Back sweat. Meta! you can see
 me taking a pic of me taking a pic of me taking a pic of........
 sweating through my shorts

...and naturally it progressed once again to a flexing photo...

but I did that thing where you split it up into panels so it
doesn't look as weird and self absorbed as 1 whole pic
 of me standing and flexing in the mirror hahahah

Must survive until springtime

Emhsieh- I love your "casual friday afternoon workout."  Why is it that all I want to do on a friday afternoon is workout?

Wed 2/20

Wendlers Wave 2 Press:

Worked off of 100#s:

3+@90% = 90#s... Did 5! (woot shoulders!!!)

Workout:

3 RfT:
9 muscle-ups
7 snatches @ 85% of 1rm (90 #s)

Sub for 9 muscle-ups: 27 pullups and 27 ringdips

20 min time cap - got to 13 ring dips and 7 pullups on the 3rd round... was snatching 20 #s more than anyone else in the class because they were being pansies. Also have to get a muscle-up soon.

Didn't get to do basketball though, because I was running late and missed the window to get into the Y with the group. :(!!!!!

Food:
Leftover curry for lunch
Massive Ham and cheese omelet with toast for dinner

Thursday 2/21

Every 30 on the 30 for 5 rounds: 2 tall cleans @ 55#
Every 30 on the 30 for 5 rounds: 2 tall cleasns @ 45#

Workout:

30 KBS 24kg
30 Wallballs 14#
30 chest 2 bar pull-ups
20 KBS 24kg
20 Wallballs 14 #
20 chest 2 bars pull-ups

13:04<-- this workout destroyed me, I have not been that tanked in a while. Legit had to lie on the floor for a few minutes while the room spun

Food:
Ham sandwich for lunch
Steamed broccoli and 3 turkey sausages for dinner

2/22

Wendlers Wave 3 Back Squat

Working off of 170# 1RM backsquat, because I didn't look it up... :( I think it's higher.
1+@95% = 145# = 9 --> 200# backsquat here I come!!

Workout:

12 min AMRAP:
10 box jumps 24 inches
8 burpees
6 Chest to bar pullups
4 toes to bar
2 Deadlifts @ 225#s

Did 4 rounds + 4 pull-ups = Beat the girl at the gym who went to regionals last year by a whole round+ !!

Food:
Delicious thai duck soup for lunch with my buddy Scott
1/2 ham sandwich and 5 blackbean and veggie tacos for dinner

2/23

Coached at the gym from 9:30am-3pm.  Spent about 45 min from 11:00-12:00 doing handstand skill work... getting to the place where I can get 6-7 steps of a walk forward in and 6-7 steps of a walk backwards, sometimes at the same time, usually not

Food:
2 eggs and 2 toast
no lunch (whoops)
Cashews + pear + banana + almond hershey's kisses
Sweet potatoes and bacon for dinner
Ginger-pear pie and more almond hershey's kisses