Broken foot...

[BadMotherVaulter]

Good Idea... payday is friday and i might have to see what i can find.

And i'll certainly keep posting my workouts. in fact, here's my training log since last time i posted (which was Saturday):


*SUNDAY*

Shoulder Rehab
3x20 Mountain Climbers (sooore from that.)
3x10 Decline Push-ups
3x15 Leg Lifts
3x15 Supermans (5lb ankle weights)
2x20 Crunches
3x10 V-ups (5lb ankle weights)

*MONDAY*

20 min bike i.r. 6.2 miles (finally got the heart rate up to 180 on this one.. go ticker!)
3x12 Hamstring Machine, -85lbs
3x10 Straight Leg Lifts, 5lb ankle weights (sucked bad, good exercise)
3x12 Quad Machine, -80lbs
3x9 V-ups w/ -5lb ankle weights
3x15 Back Extensions, holding -10lb weight.
3x12 Leg Lifts on ground, -5lb ankle weights
3x15 Superman's, -5lb ankle weights.

(sidenote: xrays went well, bones are healing up normally and they haven't shifted any. doc told me to make sure i pretty much always have my boot on for now, and made an appointment for March 1st for a follow up xray. If the next one shows that i've been healing even better, I might not need my boot after that.)


Today, i'm going to hit the weightroom HARD for upper body and abs.

[BadMotherVaulter]

Today, i'm going to hit the weightroom HARD for upper body and abs.

Boy, was I spot on yesterday when i typed that...

*TUESDAY* (pushed myself HARDDD)
25 min bike, increasing resistance, 7.45 miles (h.r. at 180 again!)
3x5 sets Bubka's
3x12 Hammer Pulldowns, -60lbs
Bench: 15x-95lbs, 14x-95lbs, 12x-105lbs
3x10 V-Ups with -5lb ankle weights
3x12 Cable Rows, -47.5lbs
3x10 Bench Leglifts (abs), supporting 135lbs in bench position, -5lb ankle weights
3x12 Dips, -35lbs assistance
3x10 Leglifts, -5lb ankle weights

[BadMotherVaulter]

This post is for KirkB

*WEDNESDAY*

Rest muscles and Sauna :-) :-) :-)

*THURSDAY*

3x12 Shoulder press
3x10 Pull Ups
Shoulder Rehab

*FRIDAY*

POOL WORKOUT!!!
25 min lap swim, kickboard and flippers.
10x40 sec. High-Knee stationary running, underwater
First 5 had 80 second rest phases between reps, last five dropped down to 40 second rest phases.
---A note about those underwater runs: they absolutely SMOKE your lower abs and hip flexors, not to mention make you breathe so hard you're bout to puke by the time you're done... good stuff.

*SATURDAY*

30 min bike I.R. 8.45 miles
3x12 Bench Press, -100lbs
3x10 V-ups w/-5lb ankle weights
3x12 Hammer Bicep Pulldowns, -60lbs
3x10 Bench leg lifts, supporting -135lbs
3x10 Shoulder Press, -60lbs (ouch)
3x10 Straight Leg Lifts w/ -5lbs ankle weights