MIA

I have been MIA for a bit, not much to say aside from posting my workouts, which can get a little boring. I trained yesterday and it sucked. I felt weak and shaky and just wasn't into it. So, I think I need to take a bit of a break. I may try to go sometime this weekend, but if that doesn't happen I will hold off until next week. In the meantime, I am going to try to get more running in. I did manage to borrow a treadmill, so that will help especially on the nights that Wes works and I cannot get out of the house to go for a run. I used to run in the mornings and I loved it, but I just cannot seem to drag my butt out of bed any earlier then I already do.

Oh, it is the middle of May and it snowed last night. I just love living here.

Head in the Sand

Not much to say. Sometimes it is easier to keep your head in the sand...

Workout for Wednesday

Hip mobility and glute activation

RDL 115/125/135/145/165lbs x 5 (Definitely a personal record here)
Leg Press 270 lbs x 10 x 3
Split Squat 75 lbs x 12 x 2 - need to up my weight next time
Standing Cable Crunches 70/80/80lbs x 10


Cardio has been a complete joke this week, so has the diet end too. I am looking at buying a treadmill because I cannot seem to get the time to get out and run. If I don't pull up my socks I am going to fall flat on my face at the 4 km mark.

Ketchup

Or I suppose I could say, Catch Up. I have missed posting a couple workouts, so here they are...

Workout of Tuesday, April 28

Hip Mobility and Glute Activation Stuff

Full Squat 115/125/135/145/155lbs x 5 (I think this is a personal record for me)

Barbell High Step Ups 65 lbs x 8 x 3

Leg Press 270lbs x 10 x 2

Med Ball Crunch 15 x 3

Workout for Sunday, May 3

Bent over Flyes 10lbs x 12 x 3

Lying 1-Arm DB Protractions 20 lbs x 20 x 2

Pull down 75 lbs x 12 x 2

Scap Push Up 20 x 2

Military Press 45/55/60/65/70 lbs x 5

I think I used up all my energy on my presses, because everything else sucked.

Chin Up BW x 5 x 4 (Was supposed to do 5 sets, but couldn't get the last set out)

Seated Cable Row 90 lbs x 8 x 3

Incline DB Press 2o lbs x 12 x 2

Shoulder Roll 10 x 3

I finally made it outside to run. My friend came over on Saturday and we went for a run after dinner. Bad idea. We did about 30 minutes and I am going to guess around 2km. My Nike+iPod sensor said 3.36km, but I have not calibrated it to my stride yet. I could have gone further, but I was getting such bad acid reflux every time we would start running, I had to stop. I knew running after eating was not the best idea. Anyway, aside from the reflux, the run went pretty good. My friend and I run well together, since we both have short legs, but dang do my calves hurt. I have been stretching and massaging them for the past two days. I even found myself massaging them in my sleep. My massage therapist has started massaging my calves and let me tell you, that hurts like nothing else! I thought getting your glutes worked on was bad, but I think this just about takes the cake, for me at least. I have never really had my calves massaged, and I never really liked it, but I can see that I am going to have to get past that because they are pretty tight and tender.

Overall, I had a great weekend. On Friday, a friend and I went for dinner then to see a play. We had both seen the playbill for this play last fall and commented that we would really like to see it. So for her birthday in February, I bought us tickets. It was a great play. Afterwards, we met up with a bunch of our friends at a bar for a few drinks. The weather this weekend was great too. We were able to spent most of the weekend in the yard. Yesterday, I did yard work from 9:00AM to 3:30 PM, Wes stayed out longer. The yard looks really good and I got a bit of color too.

Bus Surfing

Bus Surfing is a new workout I have devised. It is pretty simple, and all you knee is a city transit bus and a pair of shoes. Level 1 starts with you wearing a sturdy sneaker type shoes that provides a lot of support. You walk onto the bus and find a horizontal railing, that is about waist high. Do not use the rail on the top, that will come is more advanced levels. With both hands, get a firm grip of the railing and take half a step away from the railing. You do not want to lean on it. Once you have a good hold, prepare for the bus to start to move. You generally want to get into this position as quickly as possible, as there are some bus drivers who prefer the "Stop-and-Go" method, and will pull away from the curb before the doors have even closed. Once the bus is in motion you will hold your torso tight and strong and shift your weight from one foot to the other as the motion of the bus takes you. I generally find a wider stance to be more effective. Your arms should be strong and you will hold yourself upright. The goal of this level is to successfully complete the bus route with minimal movement. Once you have achieved this, you are ready to move on to Level 2.

Level 2 is the same as Level 1 except you will hold on to a pole this time, again with 2 hands. In Level 3 you will learn how to complete a bus route one handed! There are times where you will be unable to use both hands; whether it is because the bus is so crowded you can only steal enough of a railing for one hand, or maybe you are holding a coffee in the other hand. I highly recommend you learn this on both a railing and a pole, because sometimes you do not have a choice. In Level 4 we kick it up a notch and change our shoes to heals. Smaller heals at first, but then you can work your way up to stilettos if you wish. Depending on how strong your core and legs are, you can start with using the 2-hand grip, but if you feel strong enough, you can move directly to the 1-hand grip. Heals are tricky and you may spend a lot of time on this level, but I suggest you master it, before moving on to level 5. In Level 5 we move down towards the middle of the bus, where the only place to hold on to it the bar along the top. The bars usually have soft rubber loops that hang down every couple feet along the bar. Their purpose is to accommodate the shorter passengers who cannot reach the top bar. In Level 5 we will use our sturdy shoes again, and we will raise both our arms to the side and firmly grasp a bar with each hand. You will definitely notice you are using you upper body muscles a lot more. For Level 6, we do the same as Level 5 except we switch our shoes to heels again. In Level 7, we move back into our sturdy shoes and you will firmly hold the top bar with ONE hand. When you are comfortable, try this with heels. Level 8, you will hold onto the rubber loops, one in each hand to either side of you. If you feel ready to start off with heels, go ahead. But don't worry if you need to try this a couple time with your sturdy shoes.

Once you have mastered your balance with the loops, you can move on to Level 9. In Level 9, you will only hold on to ONE loop. Start off with sturdy shoes, and take your time working up to heels. There is the potential for injury here, to either yourself, or other passengers on the bus. Level 10 in the final level, and only Elite Bus Surfers has mastered this level. In Level 10, you will complete the route with NO hands. You cannot hold onto anything. If you can complete Level 10 in 6" Stilettos, you will have obtained Elite status.

So good luck to you all and Happy Surfing!