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Post by al on May 17, 2008 11:23:03 GMT -5
Have fun today, Colleen. See ya in three days!!!
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Post by colleen on May 27, 2008 14:04:48 GMT -5
Many thanks for the visit, Al - we always enjoy your company and the rock climbing was a blast.....You Rock!
I'll let Al relate the adventure on his log and hopefully share some pictures, too. The weather turned out to be perfect; we hiked, climbed, and even had a chance to try our hand at rappeling. ---------------------- Did a workout to test my strength and help plan my next program. Warmed up with some squats and just the bar, then added 50lbs to it and did 2 sets; added another 50 and did 1,3,2 reps; so the 145 squat is still there.
Hang cleans with OHP - did 10 sets working up to 50lbs - pretty happy with that.
Asst chins are still a weak spot - lost the progress I'd made there, we'll see how that comes back.
One quick deadlift at 145 - went up pretty easy. Found a good used Oly bar at Play it Again, so I can add dl's to my new plan.
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Post by al on May 27, 2008 16:37:33 GMT -5
Thanks again for your hospitality and company, Colleen. The climbing was exhiliarating, another great adventure. Loved the workout at Loprenzi's Gym, too. Don't find many hardcore dungeons like that anymore.
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Post by colleen on May 30, 2008 16:01:40 GMT -5
Glad we got a chance to check that place out. I enjoyed that workout, too - it was a nice push to get me back on track. Tues night I loaded up that old oly bar we found with a couple 45's and did 5 sets of deadlifts alternating with OH DB presses. It felt good I made time for an interval workout today: 5 min row to warm up step ups - 10R, 10L (my bench puts my knee higher than my hip, so these are work) 3 min eliptical RDL's - 15 with just the bar (45lb) 3 min rowing step ups - 10R, 10L 3 min eliptical RDL's - 10 w/65lb 3 min rowing ATG squats - 15 w/bar 3 min eliptical
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Post by al on Jun 2, 2008 16:07:43 GMT -5
Nice. Apparently, Jason & you have been having some fulfilling quickies. ;D
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Post by jasony on Jun 2, 2008 17:36:06 GMT -5
Nice. Apparently, Jason & you have been having some fulfilling quickies. ;D If you know what you're doing, a quickie is all it takes:))
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Post by colleen on Jun 6, 2008 12:56:25 GMT -5
LOL, you make a good point, Jason.
5/31 -Hiked Nesmith Point in the Gorge. It's between 9-10 miles roundtrip and has an elevation gain of 3700-3800 feet. We ran into snow above 3200 and slowed down a bit so it took 4 hours to get to the top. It was a long day but great training for everyone's climb at the end of June.
6/1 - DL 155lb just because it was there.
Did another interval style "quickie" last night after work: Eliptical - 5 min Hang C&P's - 10 x 45 1 hand KB press - 10 x 18 Rowing - 3 min Walking lunges - 40 1 hand KB press - 10 x 18 Eliptical - 3 min High bench step ups - 10R, 10L Bicycles - 2 sets Rowing - 3 min Weighted cable squat & row - 2 sets of 10R, 10L Stretching - 10 min
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Post by al on Jun 6, 2008 13:48:44 GMT -5
Hiking, deadlifting, and a quickie. You truly are a Renaissance Woman. Nice deadlift, by the way.
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Post by jasony on Jun 6, 2008 21:35:53 GMT -5
Step ups, lunges and DL's!!! That'll make your buns rise:))
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Post by colleen on Jun 7, 2008 9:14:08 GMT -5
Thanks Al, I'm having fun adding c&p's and dl's back in now that I've got an oly bar.
Jason, LOL - I've got a bit too much dough in my buns right now, and a lot of activities planned for this summer: two hikes/climbs with a heavy pack and overnight camping, a 100 mile bike ride, and hopefully the Volkslauf. I know it will be easier on my joints if I can drop a bit of the excess - so to that end I'm going to start logging my food as well as my workouts. Here's yesterday's:
bkfst - oat bran, whey, ground flax seed, coffee, 1% milk snack - cottage cheese, coffee w/cream lunch - raw filberts, blueberries snack - cottage cheese dinner - tequila, mixed green salad, italian dressing, can of tuna
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Post by colleen on Jun 7, 2008 11:31:50 GMT -5
Saturday: One of the things I enjoy about this town is that there are forested areas within the city limits. I checked out a new trail (new to me) that winds around and over one of these forested hills. The trail was muddy from this morning's rain but looked like it was well maintained and would be great for running once it dried out. I spent 40 minutes walking, running when I could, and only completed one small section. Came down one long, winding, gradual slope that will be perfect for hill repeats.
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Post by colleen on Jun 8, 2008 6:55:28 GMT -5
Saturday food log: brkfst - oat bran, whey, ground flax seed, coffee, milk snack - cottage cheese lunch - raw filberts, mixed berries snack - turkey breast dinner - 1 ruby ale, 2 ahi tacos (soft corn tortillas, cabbage, salsa, ahi), 8 tortilla chips
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Post by al on Jun 9, 2008 16:58:10 GMT -5
No tequila yesterday? You're gonna blow your diet.
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Post by colleen on Jun 10, 2008 11:14:28 GMT -5
Al - I finished off the tequilla on Sunday . I don't want to make a habit of using alcohol as a stress reliever, but sometimes it does the trick. Sunday's food: brkfst - oat bran, whey, ground flax, coffee, milk snack - turkey breast lunch - filberts and blueberries snack - cottage cheese dinner - tequila, 2 salmon patties, salad with green beans, black beans and v&o dressing Was heading out to check out another loop in the woods Monday evening but the wind started howling and I figured rain was on the way - so I drove to the track instead. I ran 2 miles of intervals and then did the stadium stairs (only 28 of them - ran up/walked down 4 times). Felt like it took forever, real time was 30 min. Had a hard time breathing; more wheezy geezy than huffy puffy. Monday's food: brkfst - same snack - filberts, raspberries lunch - cottage cheese, strawberries, grapes, 1/2 croissant, 1/2 slice banana bread (office celebration), coffee, milk snack - cottage cheese dinner - salad with grilled chicken, black beans, salsa, cojita cheese
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Post by jasony on Jun 10, 2008 17:38:25 GMT -5
I don't want to make a habit of using alcohol as a stress reliever, Me neither:)) Looks like ya got your diet tune in:))
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