Lifting like girls

Karen, Lyme disease? We get that here, too. In fact this last autumn was really bad for ticks. I feel for all those in danger of contacting the zika virus, though.

Tom, clearly you need the rest. You've been hitting it hard.

Today's HTS:
KB halos + eccentric pause deadlifts
Hanging Lat stretch + shoulder rotations
Double KB clean and bottoms up press + side lunge with KB front press
Stability ball stir the pot + landmines

The deadlifts were 5x5 with a 4 second (!) pause at knee level on the way down. I stuck to just 67kg, mainly because my bum hurts from all the band work 2 days ago. It left me breathless! The Lat stretch involved holding on to an upright and squatting then doing a hamstring stretch. I had a brief insight into the art of pole dancing!!!

Yet another day off tomorrow (not from choice). Wish I had more time at the moment.

Hope the week end well for everyone xx
 
Seems like most of us have had a rough week. A huge TGIF shout-out to my Commando buddies.

Justine, sorry you're strapped for time but you're still getting great work in. The art of pole dancing? Don't tell your DH! ;) Band work can be so surprising, giving us DOMS for days...

Karen, you seem to be digging those KBs. What did you do today? The combo of cardio and strength seems like your style.

Roz, a new program, expanding your horizons as always. Great work. We know you're crushing those weights even when you can't check-in. I feel you on the limited screen time. My 4-year-old especially does not like it when I'm at the computer. I don't want to neglect her, but there are things I do need to do on the computer...paying bills, important emails. Plus at least reading what my Commandos are doing. Hugs to you and your cutie.

Tom, dang! Should we sound the red alert? Are you feeling any better today? Rest up and take care.

Lib, ugh on the school drama. Like Tom said, we've all been there. Sometimes you get great advice from a great school counselor/advisor, and other times you just want to punch them in the face for wasting your time, money, energy. Hang in there.

The poodoo situation is better today, but Mon-Thurs has been killer with my bigger girl. Wed = PRS1. Thurs = GS BSB. Fri = Crush It Low Impact Live (1/7/16) (Roz, do this one! It is short and to the point and not excessively hard.)

High fives, friends!
 
Hey everybody! Tom, I hope your resting. I would love to learn pole dancing. We have a couple of studios here. What a great workout. Check out you tube, The Worlds Best Pole Dancer. She's from the Ukraine. Amazing. Anyway, I just finished workout A of Kettlebell Burn. Disregard everything I wrote on Monday. Today, it totally kicked my butt. Used the same weight, but kept the lighter weight with TGU. I was lying on the floor for five minutes, when I finished. But, I loved it, what a great workout. It's a keeper. Hope you are all well, gotta run.
High fives, back at ya! Have a great weekend.
 
Wow, sounds like you do need some R&R. Take care of you!

No on changing advisors, she is the only one for this major's internship. It will workout.

Haven't done much in the way of workouts. I did get a long ride in yesterday, hoping for another today. My son is killing it with Cize! He's loving it too. Has challenged me to a "dance off," so will get that in this weekend. Also going to take some time off studying to play hoops with the boys. It's then end of January and it got to 69 here yesterday! Love it!

Oh! I can tell my legs are stronger. My leg doesn't shake when I'm stopped on the bike, and I can back it up almost into the drive. It's a steep drive. Today, I am going to move things around so I can turn it around in the garage. Best of all.......my son informed me that the only saddle bags I have now are on my bike! I have had several people ask if I have lost weight, but last time I was at the dr, it said I had gained 8 lbs. I am trying to ignore it, but old habits are hard to break sometimes. I am happy to say I have stayed off the scale since. I shouldn't have looked when they had me get on it.....but I glanced at the last second.....then stared in shock
 
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Liberty said:
Can I substitute rows for chin ups? I'm at a point of pulling down a lot on the band. I don't know if my doors can handle it. I have been looking everywhere for the short stand in STS cycle 1.......with no luck. So, can I do rows instead. If not then what?

Boys placed 3rd for the COC championship. They did great!
Click to expand...

Rows would work. You could also do overhead presses. DB in each hand, press overhead on count one. Then lower for three counts, squeezing your lats. You can also do this with a band. You could also do incline rows. Try to keep tension on your lats. Cathe's Y pulls with a band, are another good one. Some suggestions, hope they help.
 
Hi, all!
Super quick check-in for me, but I want to show signs of life to my Commandos. :)
DD is super sick with bad cough/cold/fever type thing, so we've really got our hands full. :(

Lisa, mama, GREAT workouts as always. You are awesome!! :D And thanks for the Live rec's... see below.

Justine, HTS sounds great and those paused eccentric deadlifts sound killer (and that weight load sounds challenging!). Awesome, love hearing about your rotation.

Karen, ditto, loving hearing about your awesome KB work.

Tom, glad you're resting, sounds like it's needed! Sometimes deloads announce themselves to us...

Lib, great work, as always! Hope everything works out with the adviser. Glad you're getting to ride. Gives me a happy mental image. :)

Still loving my Juggernaut program. Oh, my mistake, earlier this week my 135# squats were 2x10 then 1x20, not 2x20 and 1x20. Still killer, but I'm not THAT tough. :) Also done are bench (~88# for 4x10 and I think 1x13 plus accessory work), deads (210# 5x10 no belt -- killer, couldn't go past 10 reps on last set -- plus accessory), front squat 105# 4x10 and 1x15 plus pistols and some Cathe mat work incl evil pizza presses, OHP 60# 3x10 plus chins and accessory work. Today I did Cardio boxing + stab ball abs Live -- Lisa, GREAT rec. Yesterday I added part of Crush It Live -- also great -- stopped due to toddler interference.
I hear coughing. :( Must run.
Roz
 
Roz, very good to hear from you. Hope your little one gets over her cold as quickly as possible. Great w/os. I can't wait to have more time to get some Cathe live done.

Today was squat day:
Inverted rows, with a 10 sec pause at the top + back squats (4x12)
Half kneeling KB press + prone band pulls
1arm squat and press+ rolling Cossacks
Triceps o/h cable pulls + slowwwww biceps curls

I wasn't sure what weight to use for the relatively high rep squats, but I found this chart:

http://www.bodybuilding.com/fun/other7.htm

I find that sort of thing quite useful, so I used 57kg for 12 reps. Probably could get that to 65kg or so.

I'm off now to the world darts championship - don't laugh, I loathe darts, but have been talked into it!!
 
Hey everybody. Hugs, to all you mamas. Sick children, can be so stressful. Roz, hope your DD gets to feeling better. Today was Snow Shovel Max, again. DH is out of town, basically this snow is getting real old, real fast. Snow on the trees, and mountains, is very beautiful, But I'm so done. January, and February, least favorite months for me. We're through January. Twenty-nine days to go, the rest is cake!
Tomorrow, I will be doing workout B from Kettlebell Burn. Hope the rest of your day is the best! Cheers!
Tom, I'm with Justine. Old enough to know, that if I ventured into pole dancing, it would be for the workout only!
 
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Oh! Today I decided to try Cize, it was fun. May not hold my attention for long. But, hey, any extra cardio is good.
Then my your unrest talked me into a walk around the block........turned out to be a 4 mile walk. He way dying at the end of it, but he refused to give in. So proud of him.
 
Good morning Iron Gals! I got a really good chest day in today! I was almost giddy heading down the stairs, how sick is that! elbows weren't a big issue today, but usually aren't on chest day. I got some great volume in and got to go heavy! 115x5 135x5 155x5 175x5 185x3 195x2 205x1 195x3 185x3 175x5 155x8x7x6 then incline bench 135x7x6x6x4. I finished the chest work with pushups x25 x20 x18 x12, then 3 sets of cable crunches. FELT GOOD!!! Last week was miserable, really missed the work, but elbows do feel better and I hope it lasts. Ya'll are flat"killin it", but I'm tired of living vicariously thru you and was ready to get back to it! Great work Commandos!!!
 
Tom, it's not sick....I am dying to get back to STS! This recovery week is killing me! Lol!

Did Cize agin today......day two and bored with it already. Ugh!! Going to rearrange my living room today so my son and I have room to do it together.

Last nice day for a week....going to get abs in and jump in for a short ride......should do homework.......but.......


Oh, I am seriously struggling with dehydration, any suggestions?
 
Tom, Lib, rest weeks are hard for all crazy Commandos. Rest weeks for injuries and sicknesses are the WORST, though. Glad you're feeling better Tom! Lib, at least you can be "active" during your recovery week. Are there any total body workouts you wanted to try out? I always used the rest weeks to "play" with all the stuff there's no time for during STS!!!

Anywho, great work Tom! Did I see 205# on bench?!?!?!?

Lib, too bad about Cize. My DH was interested because he is Shaun T fan and enjoys dancing too, but if it's lame then maybe we should save our money. In terms of hydration, I cram as much water down my throat after a workout as possible. I know I get at least 20 oz by doing that. Then, unfortunately, I just force myself to drink something whenever I can. Tea is great, so I usually drink a cup a day. I think the jury is out whether coffee hydrates or dehydrates...always seems to be a debate. I've seen others put fruit like orange slices in water, but I don't have time to deal with that. Too fancy for my lifestyle right now, although I'm sure it's delicious. Remember that water in foods counts too, like oatmeal and greens.

Karen, I'm sooooo with you. Gotta get through Jan and Feb. I hate living life like that, wishing away time, which is why I always get the itch to move to a warmer climate. My DH has a good job here and so I just suck it up. For now. You seem giddy over your KBs. Yay! :) Thanks for giving us mothers of little ones encouragement. I think I can safely speak for Roz and say that we both need all the pep talks we can get!!!

Roz, (((HUGS))) to your cutie. And you. Yep, nothing is worse than watching your little one suffer. Wish you could take it all away. I hope she's doing better. Glad you've got your workouts to keep you sane. You are amazing and I'm so glad you're loving the Lives. If you're looking for more, just as a general rule, I've found you can't go wrong with the ICE-inspired Lives.

Justine, who won the World Darts Championship? I had no idea there were such intense dart players out there. It sounds like a dreadful thing to watch, but darts are usually accompanied with barley drinks, no? A little beer might make the darts surprisingly enjoyable. ;) Great workout yesterday!!!

My report: Sat = Cardio & Weights; Sun = Rest; Today = KCM Kickboxing. I need to do legs. Must do legs. Perhaps tomorrow. 4-year-old tantrums have been on the decline so far this week (of course it's only Monday) but sleep is not good! If it's not one thing it's another.

Adios, amigos!
 
Got back day in today. less lat work than I would like, but did get some. Started with dumbbell pullovers, 30s x10 40s x 10 50s 2x10. next I did 5 sets of deads 205 x 8 225 x 8 255 x 6 295 x 2 and a new PR 315 x 1. That one may have come with a price, it was a little ugly, and my back was sore after that, but will still take the PR!! I have been using conventional for most reps and did them exclusively today, they just feel more comfortable. I finished with 3x10 wide lat pulldowns. Lib, another good sub for pullups are dumbbell pullovers (if not already mentioned). Roz, hope your little gal is feeling better and Lisa, glad tantrums are getting less frequent! Got "nuttin but spect" for moms....can be tough with sick little tykes!! Karen and I get to deal with "adult issues"..sometimes NOT much better (but don't have to live with them!) Have a great day all my "weight wielding" friends!!!
 
Hey everybody! Gotta get caught up here. Yesterday was Workout B of Kettlebell Burn. Fifteen minutes of clean & press. Ladders 1-3 reps. 16kg. This had me struggling, which is good. Glad the ladder only went to three. Next was fifteen minutes of getup situps, superset with lunges.16kg. Five to six reps. each side. Last 10 minutes was kettlebell swings 20kg.
This morning I used Jen Sinkler's Angry Gnome finisher as a 20 minute tabata. this felt good. So there you have it. All caught up now. Hope you are all well.
I feel for you Lisa, I had a tantrum child. Just had to totally ignore, walk away. Once this child figured out that tantrums weren't getting the desired attention, and she wasn't rocking anybody's world, they stopped. I think she finally figured, "what the hell!" But, every kid is different, and figuring it all out, deserves the congressional medal of honor. Good luck, repeat after me, "They do grow up!"
 
Lisa, yes, the darts was hilarious. Definitely the best bit was the people watching....they weren't exactly catheletes ;)

Talking of peop,e watching- I've been watching your politicians campaigning with complete awe and wonder- we'd never get that sort of 'showmanship' over here.

Tom, your bench press- it reads like my deadlift numbers. THEN I read about your 315 pull. Fab.

Karen, those KBs sound exhausting.

Monday I did HTS:
Side planks + goblet squat rockers
Deadlifts
Hip flexion + hip thrusts
Plank 1 arm row + rope chops

The deadlifts were 20 singles, and I had no idea what sort of weight to use, so I went for 87kg. I could probably have managed a little more (but it was only 30sec rest between sets). I did the hip thrusts with the same weight. The surprise move was plank row- pulling a band towards you (ie from a low attachment point) whilst in plank. Still have the doms!

Drove to Manchester yesterday to see dd- just returned, but will take the day off working out.

Great start to the week everyone xx
 
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