First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights
(skipped some)
Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
THEN- 3 sets of 5 straight leg dead lifts with 120 lbs
Fourth Super set- Back squats for 3 sets of 3 with 135ish. Then 3 sets of 5 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 3 sets of 3 with 135 lbs
1 hour nogi with women's class. Guard breaks
1 hour gi with all the people, also guard breaks
30 minutes rolling
Over/under pass, guard breaks, pretzel pass, and 20 minutes rolling at the end
Also taking the limb saw and continuing to saw the roots of the dreaded nutsedge to make the area safe for the tulip bulbs
First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)
Second
super set-Military presses, good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators) (all 3 sets of FIVE)
THEN- 3 sets of 5 straight leg dead lifts with 120 lbs
Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
THEN- 3 sets of 10 hip thrusts with back on the bench press with 90 lbs (added 20 lbs)
Went on more dirt trails this time, but still about 1/2 cc trail. In the 50's and light rain the last 20 minutes.
100 push ups total, 200 calf raises total (10 sets)
Plus, worked with parallel bars to see how I did and a lower body lift to see how well I hold myself up there.
4 big hill, 4 parallel to big hill.
Dry, windy, cool and nice.
25 laps total
12 freestyle laps, 1 lap back stroke, 12 laps freestyle
First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)
Second
super set-Military presses (3 sets of 4 instead of 3 sets of 3 this
time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)
THEN- 3 sets of 5 straight leg dead lifts with 120 lbs
Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
THEN- 3 sets of 10 hip thrusts with back on the bench press with 90 lbs (added 20 lbs)
Fourth Super set- Back squats for 3 sets of 3 with 135ish. Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs
#4 trail. Dry and 80 degrees
Also- teaching preschool all day and cleaning at home
10 push ups alternated with 20 calf raises 10 times (100 and 200)
Not much else done today except lots of walking with teaching
single leg, low double leg, and inside trip from arm drag
Also- walking around all day for IEP meetings for teachers
12 freestyle laps, 2 back stroke laps, 11 freestyle laps, 1 back stroke laps
First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)
Second
super set-Military presses (3 sets of 4 instead of 3 sets of 3 this
time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)
THEN- 3 sets of 5 sumo dead lifts with 120 lbs
Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
THEN- 3 sets of 10 hip thrusts with back on the bench press with 90 lbs (added 20 lbs)
Fourth Super set- Back squats for 3 sets of 3 with 135ish. Then 3 sets of 5 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs
Army training or something on the CC trail, so went on the #4 trail instead
10 pushups alternated with 20 calf raises for 10 sets (100 and 200 total)
Also- planting bushes, a tree, and intensive weeding with a limb saw
First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)
Second
super set-Military presses (3 sets of 4 instead of 3 sets of 3 this
time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)
Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
Fourth Super set- Back squats for 3 sets of 3 with 135ish. Then 3 sets of 5 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs
Plus, lots of cleaning stuff in between 8 big hill sprints (due to a bike race cutting off the other hill)
Just meandered around the #2, #5, and #6 trails and CC trail.
Also- taught kindergarten
10 push ups alternated with 20 calf raises 10 times (100 X 200)
