Exercise Journal: 08-21.03.2017

EXERCISE:
09.03.2017
Run:
– Treadmill: 1.5 mi run @ 13m10s

I moved up my pace. Too fast. Shoulda stuck with 8:47

11.03.2017
Weightlifting:Legs
– Squats: 6 @ 155, 5 @ 185, 4 @ 205, 4 @ 225, 3 @ 245, 3 @ 275 (not 90˚), 1 @ 295lb (not 90˚)
– Straight-Leg Deadlift: 3×8 @ 115, 135, 155lb

Rock Climbing: 30 min

Bhangra Beat: 30 min

Light Stretch

After this I got sick.

18.03.2017
StretchU
– Full Body

21.03.2017
Parallettes Work Phase A Level B: 1-2 sets of 3-5 reps
-Plank Jump to Dip
-Tuck Hold: 3-5 count holds
-Tuck Swing to Top Plank
-Tuck Swings: 3-5 count

I decided to add this workout into the week, to make up for the fact that I’m not doing two upper body days anymore. I did 1 set of mostly 5 reps. I need to remember to do pull ups and dips, too.

Didn’t get to run today. Oh well. Thu-Sat running it is.

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Exercise Journal: 05-07.03.2017

EXERCISE:
05.03.2017
Weightlifting: Legs
– Straight Leg Deadlift: 4×8 @ 95, 115, 115, 135lb

07.03.2017
Run:
– Treadmill: 1.5 mi run @ 13m50s

First run at 8:57 pace. I’m so glad I came to my senses and decided to start at 10. I haven’t had any trouble since that day. Don’t feel like I’m dying. Don’t feel like I have to suffer and just push through. My goal is to see how fast I can go (obviously getting to at least a 8mi pace), and just increase the speed by one increment every 1-3 runs.

Weightlifting: Legs
– Barbell Squat: 3×6,5,4,3,2,1,1,1 @ 155, 185, 205, 225, 245, 255, 275, 295

The last two were definitely not at 90 degrees. The 225 may or may not have been. Was not at my usual gym, so I didn’t have my usual visual cues. 😦

Didn’t have time to stretch! Didn’t have time on either day to do a full leg workout. So it got split up.

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Exercise Journal: 17.02-03.03.2017

EXERCISE:
17.02.2017
Weightlifting: Chest
– Dips: 3×8
– Dumbbell Bench Press: 3×8,7,6 @ 90, 100, 100
– Push Ups: 1 minute

25.02.2017
Stretch U
– Full Body

Run: Weightlifting: Legs
– Barbell Squat: 3×8,7,6,5,3 @ 155, 185, 205, 225, 245
– Straight Leg Deadlift: 3×8 @ 95, 115, 135lb

– Treadmill: 1.5 mi run @ 13m50s

Flexibility: Get Bent
– Legs & Hips
– Front & Middle Splits

Flexibility: Valentino
– Butterfly & Elevated Butterfly
– Frog x3
– Pancake x3

28.02.2017
Run:
– Treadmill: 1.5 mi run @ 13m33s
Last run at 9m13s

03.03.2017
Run:
– Treadmill: 1.5 mi run @ 13m25s

Not bad for my first run at 9m. I’m two months out, and I need to work my way up to 8m. I think I will increase my pace every 3 runs.

Handstand Work: 1-2 sets of 3-5 reps
– Handstand Prep Position
– Kick To Handstand Bent Knee
– Kick To Handstand L Shape
– Kick Ups to Handstand
– Tuck Jumps
– Tuck Jump to Handstand
– Handstand Tuck Down
– Handstand Pike Down
– Handstand Straddle Down/Handstand Press Negatives
– Wall Handstand: 1 minute
– Handstand Split
– Handstand Stag

I didn’t do them in this order, nor did I count the sets and reps. I also did Dolphin Pose To Handstand L Shape, but won’t include it next time. I did not do Handstand Splits or Stag, but will do it next time. My main goal is to get back into doing handstands, but with good form. My shoulders keep wanting to turn out, so that’s my main concern right now along with building strength in my shoulders.

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Exercise Journal: 11-12.02.2017

EXERCISE:
11.02.2017
Weightlifting: Legs
– Barbell Squat: 3×8,7,6 @ 155, 185, 205, 1×1 @ 225, 1×5 @ 155, 1×8 @ 135lb
– Leg Press: 3×7,6,5 @ 608, 698, 788lb
– Straight Leg Deadlift: 3×8 @ 95, 115, 135lb

95lb for deadlift is useless now. Also, I got a little ambitious on squats, but I did well.

Run:
– Treadmill: 1.0 mi run @ 9m36s

I ran at 9m13s pace most of the time.

Flexibility: Get Bent
– Legs & Hips
– Front & Middle Splits

Flexibility: Valentino
– Butterfly & Elevated Butterfly
– Frog x3
– Pancake x3

Touched down on front and front over splits. My back legs were knees down finally during my fronts, not so much during over splits, but I’m working on it. I need to work on my short adductors to get my middles at this point.

Hip Flexor Lunge
Calf Stretch
Internal Rotation
Frog

I’ve been doing the top three stretches daily. I can finally touch my hands together in cow face pose when doing internal rotation with my left arm and external rotate with my right arm. Still working on the other way. I will be doing more frog poses so I can get that 180˚.

12.02.2017
Weightlifting: Chest
– Dips: 3×8
– Bench Press: 3×8,7,6 @ 115, 125, 135lb
– Fly: 3×8 @ 100, 115, 130lb

Hip Flexor Lunge
Internal Rotation
Frog

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Exercise Journal: 07-09.02.2017

EXERCISE:
07.02.2017
Run:
– Treadmill: 1.50 mi run @ 13m50

Not bad, I guess.

09.02.2017
Weightlifting: Back
– Pull ups: 2×8,7
– Back Fly: 3×8 @ 90lb
– Bent Over Barbell Row: 3×8 @ 95, 115, 135lb

Run:
– Treadmill: 1.5 mi run @ 13m36s

I think I need another week at 930 minimum. I mean it has only been like one week, so…

Flexibility: Get Bent
– Shoulder Warm Up & Stretch
– Back Bend
– Front & Middle Splits

Flexibility: Valentino
– Butterfly & Elevated Butterfly
– Frog x3
– Pancake x3

Hip Flexor Lunge
Still doing these throughout the day.

Touched down on front splits pretty easily. My back leg is looking better considering I didn’t stretch for splits. Backbends were okay. Just waiting for my hip flexors to improve really.

Handstand February:
– Normal Handstand

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Exercise Journal: 04-05.02.2017

EXERCISE:
04.02.2017
Weightlifting: Legs
– Leg Press: 3×7,6,5 @ 608, 698, 788lb
– Barbell Squat: 3×8,7,6 @ 135 ,155, 185; 1×3 @ 205, 1×1 @ 225lb
– Straight Leg Deadlift: 2×8 @ 115, 135lb

New personal best for squat.

Run:
– Treadmill: 1.00 mi run @ 9m28s

Flexibility: Get Bent
– Legs & Hips
– Front & Middle Splits

Flexibility: Valentino
– Butterfly & Elevated Butterfly
– Frog x3
– Pancake x3

I touched down on fronts and front over splits. I also noticed that my hip flexors were better and my back leg wasn’t as turned out for normal front splits. My middle splits are slowly improving. I’d say I’m about 1-3 degrees away from 180. And no more than an inch off the ground.

Hip Flexor Lunge x 3
Still doing these throughout the day.

Handstand February:
– Normal Handstand

In Sam’s Club.

05.02.2017
Weightlifting: Chest
– Dips: 3×8
– Bench Press: 3×8,7,6 @ 115, 125, 135lb
– Fly: 3×8 @ 100, 115, 130lb

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Exercise Journal: 02.02.2017

EXERCISE:
Weightlifting: Back
– Pull Ups: 3×5
– Bentover Dumbbell Row: 3×8,7,6 @ 115, 125, 135lb
– Reverse Fly: 3×8 @ 95, 95, 90lb

I went to the school gym today, and the reverse fly machine felt heavier! Also, pull ups were way harder because the bar I used was way wider! The only thing that I felt like I improved on was the rows because the 45s didn’t feel as heavy. Actually none of the weights felt as heavy. Weird.

Run:
– Treadmill: 1.50 mi run @ 13m50s

I ran at a 9m30s pace for the first mile. I amped it up very slowly all the way up to 7m13s pace by the end. I do WAY better starting off slow. I had so much more energy at the end to sprint. I did a 2 minute warm up and cool down. I’m really happy about today’s run. Last week I ran at a 10 minute pace, and now a 9:30 minute pace will be my minimum for the rest of the month. I might try to increase it during the second half of the month to 915 to prepare for when I move to 900 minutes in March.

Flexibility: Get Bent
– Shoulder Warm Up & Stretch
– Back Bend

The mat was weird and had no grip, so my backbends were okay, but not as awesome as I wanted them to be.

Hip Flexor Lunge:
– everyday, multiple times a day
– 2-5 repetitions (60 seconds total time) of 30-60 seconds or 3-6 sec contraction/10-30 sec stretch
– focusing on squared hips and a posteriorly tilted pelvis

So that’s my exercise prescription.I through in some PNF hip flexor lunges through out the day because my hip flexors are shit. I’ve been compensating a lot with my lower back and not squaring my hips. Today I did a few sets of hip flexor stretches in class. When I tried to do frontsplits after my backbends, my leg was way less turned out.

Handstand February:
– Backbend Handstand!

Lastly, it’s HANDSTAND FEBRUARY! So I did a handstand at the end of my workout! I did an L shaped and stand. Weird to explain, but my butt and legs were against the wall, but my arms and back were not.

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