We all have mild drinking issues but nothing that stops us from making it to work in the morning

[clevermanka]

I mentioned, briefly, how I was pleased with my Saturday session with Andrew. Here are the details :

Warm Up
10 alternating Sampson Lunges
10 alternating Reverse Lunges with Twist
5 side lunges that start with a high step to the side (like stepping over a fence). Fold body over leading leg and swoop over to the opposite side, letting hands trail the ground. When body is over following leg, stand up and step again. Repeat on opposite side after doing full set of five.

Set One Cycle three times
10-15 Ring Rows
Single Arm Overhead Press, done in the following pattern: 2 per arm, 3 per arm, 5 per arm, 10 per arm. Can rest between presses, but don't switch sides until all presses are done for that arm. So 2 on the right, 2 on the left; 3 on the right, 3 on the left, etc.

Set Two Cycle three times
12 Walking Lunges with a 10lb weight
10 each arm Dumbbell rows with a 15lb weight

Set Three Cycle two times
10 Sumo Deadlift High Pulls with a 20lb kettlebell (supposed to use 26lb, but 20lb is all I've got)
8 pushups
Hold the bottom end of plank pose in the rings for 20 seconds

Set Four Cycle five times
10 to 5 (whatever I've got in me) Hanging Leg Raises (I do these with knees bent for now)
30 seconds of low-intensity movement (jogging in place with arms swinging or slow jumping jacks)

Fun, right? I tell you what, those fucking plank holds in the rings kill me. We're building up to doing pushups in the rings and when I get there I am putting that shit up on YouTube for real.

I hoped to do the routine three times a week, but last night I was still weak after Monday's session. For now I'm going for two times a week until my strength returns. Fridays will be Dance Practice Day.

And in non-exercise-related news:

My god, this is terrifying. Whirlpool in Latvia.

Whoops! Sorry, mckitterick, I'm moving out. Thanks to aprilstarchild, I have found my people.

Comments

[blackdwarv.livejournal.com]

Your routine is far nastier then mine! Of course, I don't have a gym, my stuff is all bodyweight. But still. Ugh! I'm impressed.

[clevermanka.livejournal.com]

I'm fortunate to have a few dumbbells, a chin-up bar, and a TRX suspension trainer (http://www.trxtraining.com/) so I can do all of this without going to the gym. I plan to lift heavy once a week with Andrew, and for that I'll meet him on Saturdays at the CrossFit box where they have iron.

I was hoping to do more body weight stuff, but (ha!) I'm too weak right now to lift myself effectively. I can't do even one push-up in good form. I go from my knees and sort of peel myself up off the ground. =/ Soon, though!

Breaking Muscle (http://breakingmuscle.com/) has some great body weight routines on their website (http://breakingmuscle.com/workout-of-the-day/bodyweight-workout) if you're looking for some inspiration in that arena.

[blackdwarv.livejournal.com]

Thanks! I'm doing Schwarzenegger's (ugh) Sparks workout with a few sun salutations to loosen up first for now. Not too hard, but around the third cycle through you really start to feel it.

http://youtu.be/CmATcrSA-SY

...and yes, those damn planks are what get me too. ;)

[redheadfae.livejournal.com]

:backing away slowly from several parts of this post:

eep..that's a lot of exercise for "easing back into" it.
Promise me you'll be careful with that hip of yours and those lunges, okay? I don't wanna see you in pain again.

That's a great classified!

[clevermanka.livejournal.com]

Remember, lunges and squats were what helped me with my hip pain!

that's a lot of exercise for "easing back into" it

Now that my adrenals are happy and my cortisol levels are okay--even on the low end--I'm not worried about the level of exercise. One of the things about this approach instead of going back to CrossFit and the WODs is I can rest after each set or even after each movement to let my heart rate return to normal. There's no timer, and there's no pressure to go go go! I just move at my own pace and to my own limits.

Frankly, this is easing back into it. The only thing that makes me breathe hard are those overhead lunges. I'm happy with how regular yoga and dance practice have kept me somewhat fit since August.

[redheadfae.livejournal.com]

Oh good! No, I did't remember that the lunges got you back to form, and I'm glad you've got a self-pace workout now. I iz just being your overly helpful friend, haha.

Yay for adrenal/cortisol balance!

[clevermanka.livejournal.com]

Yay indeed!

[tama-grey.livejournal.com]

Wow, I gotta say I agree - this doesn't strike me as "easing" at all, but it sounds like you've got a good plan, and I know you'll take care of yourself, so good luck!

(Also agree re: that classified! Poor mckitterick!)

[clevermanka.livejournal.com]

Thanks for the well-wishes!

What would you consider "easing" that would still be an appropriately taxing exercise routine? redheadfae can chime in here, too. I don't mean to be belligerent, I'm just sort of...curious. For me and my current level of fitness, the program I outlined above is actually Not That Hard, and it makes me wonder what other people would do.

[redheadfae.livejournal.com]

I'd probably do less reps/circuits and more slowly, but after you answered that you can take your time, I realized that I was putting a time frame on it mentally that really wasn't there.
20# is more than I can do at first, so I'd probably (for me) start much lighter and work to it.

[clevermanka.livejournal.com]

Yeah, I'm not powering through it! =D

It takes me about an hour to get through the routine.

[mckitterick.livejournal.com]

Nice workout routine.

Oh, and it's been nice knowin' ya.

[clevermanka.livejournal.com]

Likewise! It was a good run, but everybody needs a change now and then.

[mckitterick.livejournal.com]

PS: Holy crap, that whirlpool... who knew even such small ones had such power?

[clevermanka.livejournal.com]

Honestly? I could have lived out my days without that knowledge. I will never submerge myself into a body of natural water ever again.

[mckitterick.livejournal.com]

The ground just opens up sometimes and swallows entire rivers. But it also happens on dry land, too:

[clevermanka.livejournal.com]

[mckitterick.livejournal.com]

Sorry. Maybe it's better to just think of it happening in space:

[clevermanka.livejournal.com]

[redheadfae.livejournal.com]

THAT.. scares me way more than rivers, (like the Florida house) because I'd naturally stay away from freezing, running water. But under my house while I'm sleeping? (and they never did get that poor missing man out) is TERRIFYING.

[nottygypsy.livejournal.com]

I think I'm sending in an application too.

[clevermanka.livejournal.com]

You'd totally fit in.

[theslice.livejournal.com]

Does the Dark Lord Satan know that there's a pretty big leak in the ceiling?

Re:

[clevermanka.livejournal.com]

I"ll mention it next time I see him.

[blackdwarv.livejournal.com]

Your routine is far nastier then mine! Of course, I don't have a gym, my stuff is all bodyweight. But still. Ugh! I'm impressed.

[clevermanka.livejournal.com]

I'm fortunate to have a few dumbbells, a chin-up bar, and a TRX suspension trainer (http://www.trxtraining.com/) so I can do all of this without going to the gym. I plan to lift heavy once a week with Andrew, and for that I'll meet him on Saturdays at the CrossFit box where they have iron.

I was hoping to do more body weight stuff, but (ha!) I'm too weak right now to lift myself effectively. I can't do even one push-up in good form. I go from my knees and sort of peel myself up off the ground. =/ Soon, though!

Breaking Muscle (http://breakingmuscle.com/) has some great body weight routines on their website (http://breakingmuscle.com/workout-of-the-day/bodyweight-workout) if you're looking for some inspiration in that arena.

[blackdwarv.livejournal.com]

Thanks! I'm doing Schwarzenegger's (ugh) Sparks workout with a few sun salutations to loosen up first for now. Not too hard, but around the third cycle through you really start to feel it.

http://youtu.be/CmATcrSA-SY

...and yes, those damn planks are what get me too. ;)

[redheadfae.livejournal.com]

:backing away slowly from several parts of this post:

eep..that's a lot of exercise for "easing back into" it.
Promise me you'll be careful with that hip of yours and those lunges, okay? I don't wanna see you in pain again.

That's a great classified!

[clevermanka.livejournal.com]

Remember, lunges and squats were what helped me with my hip pain!

that's a lot of exercise for "easing back into" it

Now that my adrenals are happy and my cortisol levels are okay--even on the low end--I'm not worried about the level of exercise. One of the things about this approach instead of going back to CrossFit and the WODs is I can rest after each set or even after each movement to let my heart rate return to normal. There's no timer, and there's no pressure to go go go! I just move at my own pace and to my own limits.

Frankly, this is easing back into it. The only thing that makes me breathe hard are those overhead lunges. I'm happy with how regular yoga and dance practice have kept me somewhat fit since August.

[redheadfae.livejournal.com]

Oh good! No, I did't remember that the lunges got you back to form, and I'm glad you've got a self-pace workout now. I iz just being your overly helpful friend, haha.

Yay for adrenal/cortisol balance!

[clevermanka.livejournal.com]

Yay indeed!

[chalcedonygrey.livejournal.com]

Wow, I gotta say I agree - this doesn't strike me as "easing" at all, but it sounds like you've got a good plan, and I know you'll take care of yourself, so good luck!

(Also agree re: that classified! Poor mckitterick!)

[clevermanka.livejournal.com]

Thanks for the well-wishes!

What would you consider "easing" that would still be an appropriately taxing exercise routine? redheadfae can chime in here, too. I don't mean to be belligerent, I'm just sort of...curious. For me and my current level of fitness, the program I outlined above is actually Not That Hard, and it makes me wonder what other people would do.

[redheadfae.livejournal.com]

I'd probably do less reps/circuits and more slowly, but after you answered that you can take your time, I realized that I was putting a time frame on it mentally that really wasn't there.
20# is more than I can do at first, so I'd probably (for me) start much lighter and work to it.

[clevermanka.livejournal.com]

Yeah, I'm not powering through it! =D

It takes me about an hour to get through the routine.

[mckitterick.livejournal.com]

Nice workout routine.

Oh, and it's been nice knowin' ya.

[clevermanka.livejournal.com]

Likewise! It was a good run, but everybody needs a change now and then.

[mckitterick.livejournal.com]

PS: Holy crap, that whirlpool... who knew even such small ones had such power?

[clevermanka.livejournal.com]

Honestly? I could have lived out my days without that knowledge. I will never submerge myself into a body of natural water ever again.

[mckitterick.livejournal.com]

The ground just opens up sometimes and swallows entire rivers. But it also happens on dry land, too:

[clevermanka.livejournal.com]

[mckitterick.livejournal.com]

Sorry. Maybe it's better to just think of it happening in space:

[clevermanka.livejournal.com]

[redheadfae.livejournal.com]

THAT.. scares me way more than rivers, (like the Florida house) because I'd naturally stay away from freezing, running water. But under my house while I'm sleeping? (and they never did get that poor missing man out) is TERRIFYING.

[nottygypsy.livejournal.com]

I think I'm sending in an application too.

[clevermanka.livejournal.com]

You'd totally fit in.

[theslice.livejournal.com]

Does the Dark Lord Satan know that there's a pretty big leak in the ceiling?

Re:

[clevermanka.livejournal.com]

I"ll mention it next time I see him.