Tag Archive: bootstrap


So much food!

Monday morning, ugh.

Got up for some fasted cardio, a spin class with Andrea.  Attendance was sparse, I guess a lot of people were smarter than me!  Some of the people beside me were pretty sluggish as well, it almost made me feel like a jackass pedalling so hard when they were barely pedalling. (cue 5 min pause in typing as I look for scene from movie Knocked Up, fails)

 

After work I had a big night planned:  Legs, then grocery shopping.  Showed up to the studio, time for a leg workout with the trainer!  Teres still tight, maybe no barbell squats while my shoulder is less than mobile.  Plan B!

Legs & Abs:

Leg Press (10 sec rest) 320 x 10, 10, 10, 10, 10, 10, 10, 10; 365 x 10; 410 x 10

Step-Back Lunge (30 sec rest) 60 x 6/6; 70 x 6/6; 80 x 6/6, 6/6, 6/6, 6/6

using kettlebells, and a sliding pad under back foot

using kettlebells, and a sliding pad under back foot

Superset leg extensions and bootstrappers (30-60 sec rest) 160×20,BWx15  4 sets

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bootstrappers

bootstrappers

Superset:  Lying Leg curls and Stability Ball Curls (30-45 sec rest) 70×20,BWx15 3 sets; 80×20,BWx15 1 set

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Abs Giant Set (45 sec rest) stability ball pass & one arm sit ups & extended side plank  15 & 15 each side & 15sec each side; Second Set 15 & 15 lb DB 15 reps each side & 15 sec each side

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As you can see, I was drenched in sweat!  Hard work!  After the workout I walked down to the nearby grocery store to stock up for my new diet plan.  Dragged it home, loaded up my fridge and cupboards.  It’s too much food!!  My fridge is overflowing.  Check it out.

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This is for 1 person.  For the week.  It’s kind of a trip because I am used to having nothing in the fridge and nothing in the cupboards, honestly.  I would live off takeout.  So all this stuff is pretty crazy.  I have this nagging worry about eating it all before it goes bad.  And then there is the constant prep, bleh.  I still have to go supp shopping, and buy a bunch more containers, then throw a bunch of meals together in advance.

 

And that was my day.  How’s it going with you?

Happy Canada Day!

While most people had a long weekend of relaxation and festivities, which is totally cool, I had set my own agenda.  On Holiday Monday, I went down to the gym to workout. Legs, Shoulders, Abs, cardio

Legs:

Leg Press (10 sec rest) 260 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Glute Machine (30 sec rest) (think of it like kicking back with a single leg like a donkey) 80 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

Superset Leg Extensions and Bodyweight Bootstrappers:  (60 sec rest) 160×20,BWx15, Four Sets

Superset Prone Leg Curls and Stability Ball Leg Curls (45 sec rest) 90×20,BWx15, Four Sets

Shoulders:

Seated Smith shoulder presses (30 sec rest) warmup, 100 x 10, 10, 10, 10

bb front raises (30 sec rest) 60 x 7; 50 x 10, 10, 10

Arnold presses (30 sec rest) 60 x 15, 15, 15

Superset Seated DB Rear Delt Flys and Face Pulls (45 sec rest) 40×12, 70×12, Three Sets

Abs:

Giant Set (45 sec rest) Stability Ball Foot to Hand Passes and one arm sit ups and static extended side plank:  15,15 each side, 15 sec each side, Three Sets

Cardio:  20 min on the elliptical, kept my heart rate in the “Fat Burning Zone” the whole time (65% of MHR).

notes: first time trying that glute machine, was kinda cool!  Beats the hell out of lunges, hahaha.  I know it will never replace lunges, but it was a fun diversion.

I had grand designs of also doing an arm session, but I was so destroyed after shoulders (which went really well, by the way, improvement across the board over last week) that I decided to get abs done asap and then bust out some cardio.

How was your day?  Did you workout and party?  Or just one?

Week 1 Weigh In

Got up in the morning for some fasted cardio.  Andrea’s Spin class.  It started out a little rough, she couldn’t get the stereo system to boot up or play the iPod.  She was probably freaking out in her head, while most of us are like, “it’s a sign I am excused from working out!  Act of God! YES”

But yeah, spin got going.  My energy actually felt good, I was pumping the legs hard.  Went back home, ate breakfast, went to work.

After work, headed to the studio.  I was VERY nervous.  It was weigh-in day.  When I stepped on the scales, it said I had dropped another 7 pounds… WHAT??!  It also said my Body Fat had dropped 10% hahaha, so I started to think the scale was broken.  So we found another scale, checked again.  this one doesn’t measure Body Fat, but it confirmed, down 7 pounds!

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Words cannot express, so I will move on to the workout.  I need to process this for now.

Legs:

Leg Press (10 sec rest!) 230 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Step Back Lunge (30 sec rest) BW x 6,6; 20 lbs x 6, 6, 6, 6

Superset Leg Extensions and BW Bootstrappers (60 sec rest) /150 x 20, BW x 15/ REPEAT for 4 sets

Superset Lying Leg Curls and Ball Leg Curls (60 sec rest) /60 x 20, Ball x 15/ REPEAT for 4 sets

Abs Giant Set:  Stability Ball Leg to Hand Pass x 15, one arm sit up BW x 15 (each arm), bicycle crunches x 30, REPEAT set twice

notes:  we ran out of time on abs, so we stopped at 2 sets.  Felt great this workout!  Weight was actually pretty light in general, but it was fast paced, fun, and a skinny time was had by all!  Next time we go heavier!

yeah!

yeah!

How about you?  Any good workouts lately?

Strawberry Moment

A man traveling across a field encountered a tiger. He fled, the tiger after him. Coming to a precipice, he caught hold of the root of a wild vine and swung himself down over the edge. The tiger sniffed at him from above. Trembling, the man looked down to where, far below, another tiger was waiting to eat him. Only the vine sustained him. His arms started to tremble, he could not hold on much longer. The man saw a luscious strawberry near him. Grasping the vine with one hand, he plucked the strawberry with the other.  It was the sweetest strawberry he had ever tasted…

What does this mean?  This parable can mean anything you want – it is one of those stories you think about for a while, pack it away, come back to it a few years later with fresh eyes.  For me, it reminds me to live in the moment, but even moreso, how SWEET that moment is.  It’s not just that you live in the moment so that you forget about the dangers around you, but you savour what life has to offer, sometimes its fleeting nature makes it even more precious.  A cool breeze on a hot day working outside, a beautiful dream seconds before you wake up. a child smiling at you on the bus ride to work.  These little moments must be appreciated for all their richness and splendour.

I have learned to apply them to my workouts.  30 seconds in between sets, 2 min in between exercises, 1 day off before I go back to the gym.  I watch the seconds tick down on the clock, and I know that during this rest, my body is gathering energy, its building me up.  I know that muscle gets built while you rest, I know that I have time to refocus and gather my strength.  Sometimes when I am wheezing and sweating after a rough set, Leslie will give me “10 more seconds” before the next set starts.  Those 10 seconds are a frozen moment in time when I can smile, and bask in the endorphins and the good vibes of a hard set.

I can lay on my mat after a grueling hot yoga session and lay in savasana, and let my body reap the rewards of all my hard work.  I can feel my breath, I can enjoy the moment.  I can surrender, and feel good.

On to today!  I knew I had both a training session w Leslie and a hot yoga class to accomplish.  I considered a morning yoga class, but I just HAD to watch Walking Dead and Dexter last night, so I slept in this morning 🙂

This meant I had to rush to work, and after work I had to rush to my PT session.  I could rush to hot yoga right after, but that means I wouldn’t eat for like 6 hours, which isn’t part of my fitness plan.  So the plan was to go to workout at 5:30, go home and eat, have a power nap, then go to a 9:30 pm 60 min hot yoga power flow class.  9 frickin 30 pm… who does power flow after 10 at night??  Good luck falling asleep after that, you will be all wound up!

Add to that, I have not done a really active hot yoga class since early September.  I felt very rusty, unsure of myself.  Add to that today with Leslie was leg day.  Last week leg day I walked into the changeroom ready to puke.  I was positive I was going to pulverized in the gym, then head to yoga and get pulverized even harder, maybe even embarass myself.  There was a tiger chasing me tonight.

Showed up to the gym.  Leg day:

10 min warmup on the elliptical

chatted w Leslie about our scheduling

squats:  135×15, box squats  135×12, x12

one legged bodyweight lunges with CX strap and a hand support (each leg) 10, 10, 10

not coordinated enough for free hands

leg extensions:  75×20, 110×15, 135×15

leg curl off exercise ball:  12, 12, 12

superset bodyweight bootstrap squats to standing calf raises 3 ways (pigeon toes, ballet toes, straight feet):  20/20/20/20 x 3

fat guys and their giant calves

bootstrap squat start

bootstrap squat finish

lazy V raises:  12, 12, 12

lazy because my back isn’t leaving the ground, haha

notes:  after a set of squats, Leslie noticed some rounding in my back, so we put a box under my butt to keep my spine stright.  You don’t sit down, you touch the box for a second then go back up.  It also helped with my timing, so it’s all good.

I am horribly uncoordinated with lunges, so having the pole for steadiness helped with the one legged lunges.

When we did leg extensions, we couldn’t adjust the pad, and it was too high, and put a ton of pressure on my shins (ok, maybe only 135 pounds of pressure, haha).  When I was done with my sets (which I can go heavier on), my shins were pushed in and slightly bleeding, lol!

Do the leg curls make sense?  You put your feet on the ball, and do a butt raise while rolling the ball under your elevated feet.

Do bootstrap squats make sense?  It’s like a bodyweight full squat but you keep your hands on the ground, ha.  Calf raises felt good, I am looking forward to doing more, I think my stubborn fatboy calves respond well to long sets of bodyweight work (60-100 reps per set); not weighted sets of 12, those don’t feel right.

I left leg day not wanting to puke!  Awesome!  My legs felt rubbery though.  I went home, ate some food, listened to music, got under a blanket and napped for 40 minutes.  And it was the sweetest strawberry ever…

Then I headed to hot yoga.

Katie was teaching!  Katie is great.  She knows about my shoulder issues, I think it’s always fair to let the instructor or guide know about your health issues.

pre-class

Man my eyes look sleepy from the gym and the nap!  ha.

Power flow was interesting.  60 min of some sun salutes, then flows, then flowing through warrior 1s to chaturanga, some core work, 3 legged dog, 2 legged dog (!), hip-opening dog to side plank, crescent lunge to crescent lunge twist, crescent lunge to half moon to wide legged forward bend, reverse warrior to straight leg triangle. side crows, garland poses, crows. pigeons and boat poses and spine twists.  And did I mention lots of one leg chaturangas?  LOTS.

I sat out a bit of the shoulder work, lots of the one legged planks and 2 legged dogs.  I just wanted to take it easy on my shoulder.  The sweat was still flowing though, trust me!  I had to sit out of boat pose, my tailbone just can’t take it right now.  I can do low boats, just no high boats.  No crows for me either, sadly.  One highpoint for me though, half moon felt really good!  You have to stack your hips, and I could feel my hips stack perfectly, it was all balanced on a hand and a foot and the other side of my body extended up and out.  Considering how rusty I was, such a RIGHT feeling half moon on each side was very gratifying for me.

I wasn’t pulverized.  I survived.  I stumbled home, sweaty and happy.  And that was just Day 1 of the challenge!  29 more to go!