Monthly Archives: August 2013

workout 30.8.2013

My back/hips feeling SOOO GOOOD.  Haven’t squatted since Monday (with weight); been rolling.  Just blown away by the difference.  So good!

Was insanely sore this am — holy guacamole did that final blast BLITZ me in yesterday’s workout (the finish sequence of 10 squat jumps; 10 pushups, then 9 of each etc. down to 1/1).   AMAZEBALLS.

Debated adding a rest day today, but decided to go and did most of the prescribed workout (minus 1500 m on rower; did more abs/stretching instead…which I need!).

warmup:   500 m rower

circuit x 3:

  • shoulder press (10 kgs). 10. (boring).
  • hammer curl sorta
  • single leg squat

circuit x 3:

  • mac raises/lat raises.  5 kgs. sloow.
  • upright row  15 kgs.


circuit x 3:

  • scissors
  • double leg lift up thing
  • prone cobra OR side planks OR unstable front plank (bosu w swiss ball)

3 sets prone jacknives.

Good stretching, rolling.  all good! 

Tomorrow’s SSS as laid out is just crazy.  I’m actually amazed how much metabolic work…wouldn’t have thought so much in the hard & heavy phase; feel like I’m in a ripping phase!  But all good. Looking stronger (bit of arm butch paranoia); hips leaner, abs for sure way better.  All good!

workout 29.8.13

warmup:   500 m on rower

circuit x 3:

  • sloow air squats w bar overhead; 12 ish
  • plank slides

circuit x 3:

  • chest press – 30 kgs. 12
  • step ups:  10 E leg, 8 kg dumbbies

circuit x 3:

  • inclined chess press. 8 or 9 kg dumbbies.  10
  • step lunge. 10 E leg. 8 kgs/ 9 kgs once dummbies.

circuit x 3:

  • 20 plyo lunges (e leg);
  • walking pushups on riser – 12

ab circuit only x 2:

  • scissors
  • situp/crunch
  • plank sweep unders (only 1st set)

final blast – done 90% correct:

  • 10, 9, 8, 7 …..squat jump with same
  • pushup toes. 

Legs shaking after final blast!  good one.

Few mins foam roller.    Honestly can’t decide how back feeling.  GEnerally felt better this am.  But not 100%



workout 28.8.13

Morning workout!!!! So pumped I got up and did it; need to do this more. 

Cardio/core day.

– 10 minutes elliptical
– 1000 m row
– 10 minutes inclined speed walk (Level 11; 6.5).  ** Was to be running, BUT purposely walked to minimize impact (back/hips)

Foam rolled – each side.
Mixed abs (scissors / plank side twist)

circuit x 3:
tricep dips
one armed row
prone jacknives

few more foam rolls.

** back/hips etc. I do believe is feeling better?  Foam rolling hurt, BUT am hoping this is part of the feeling better (acknowledging though did not squat past 2 days).  TBD.  Bought roller at lunch to keep at home; need to start doing daily and see how we go.  Fingers crossed!


workout 27.8.13

warmup: 5 minutes ellipitcal

  • chin ups: 3 sets. 5/4/3
  • Hamstring curl: 20/25kg/15.  12 10 12
  • Leg extension:  25 / 20 – 10/12

circuit x 3:

  • lunges: 10 E leg; 7 kg dumbbies
  • plyo lunge – 20 (10 E)
  • tricep dip

circuit x 3:

  • single leg butt curl/lift on bench: 12 E leg up
  • pullover on fit ball – 7 kgs. 10
  • prone jackknive – 15
  • tricep pushup – 12

circuit x 3:

  • burpee – 15
  • ab:  crunch OR side touch

Elliptical – 5 mins.


Back irking me.  If V my legs hurts sitting / get hip pangs. Fidgetting!!



Realized is worthwhile for me to track back/hip niggles here so can look for patterns (say of day prior’s training) or other ..might be useful when I hit doc (have to move to next week).

Felt great all night, and ding – soon as sitting this am not great.  Not the worst.

  • centred around tail bone
  • in am, flexibility (bending over) worse/sore — maybe hammies?
  • bss day prior and squated

Food ace yesterday …totally normal:

  • oats/chiabrain/chob blueberries
  • curried chicken and cauliflour.  love ya, cauli!  Why haven’t I bought you in so long?
  • more curried chicken and cauli.  Was cramping my brains out.
  • small plain chob with blueberries
  • 6 vitawheat, 3 slices jarlsberg.




weekend pause

Quick weekend dump:

Friday:  Fri afternoon started getting the arrghh, let’s take Juniour out for bolognese, which is also code for I don’t want to cook, I will chill and have a glass (2) of pinot noir and a little snack (cured ocean trout — that wasn’t the problem). 

Prob arises then I get home, bit tipsy from the wine, don’t have proper food, then, OH WAHT A SURPRISE, get hungry later and nibble — pizza, yoghurt w berries & cookies (that i’d brought home, b/c Friday!!).  ARGH.  All fuelled by “just a bit more wine” at home.  ARGH.   Not end of world obvs, but just not pleased when do dumbo, avoidable things.  If I’d just had dinner that would’ve helped with the poor food choices.

Ate well Saturday, including out for dinner (3 prawn soft tacos).  Just oats/brekkie, 2 bowls of yoghurt w berries as well.  Red wine though!  But that was planned.

Sunday – felt fine, ate FINE until being super dumb, bought ice cream (????), flavoured Chobani I didn’t need (had plain) — ate both the blueberry & strawberry I bought (one with a cookie).   BLT wasn’t so bad, but just WAYYYY TOO MUCH ICE CREAM.

And even did a beach walk…argh; hammy hamster! Food working against my other efforts & interests.  Oh, and then to boot had 2 glasses of wine last night, b/c, leftovers.  ARGH. 


  • NO wine Friday.  no, no no!!!!
  • Wine on Saturday night, yes.  Not over the top as have juniour and will be up and out early for soccer.


26.8.2013 workout


That was good.  Supreme given Day of period will go log way in de-bloat cramp management blah blah.  AND after YET ANOTHER (ding ding ding) waaaayyy too much food indulgence on the weekend (ugh, I cannot even write it all out – but hello, ice cream problem.  wtf??? that was just gross). 

warmup: 10 mins incline sprints

circuit x 3:

  • squat:   55/57.5/57.5 – 12/11/10
  • pushups:   15 – single leg.

circuit x 3:

  • bss – 8 kgs; 10 E leg
  • Slides — about 16 each time

circuit x 3:

  • Step ups – 10 E leg. 10 kg dumbbies.
  • chest fly – 8 kgs. 10
  • dumbbie chest press – 12.5 — SLOOOW 11/ 9/9.   FELT IT doing it slooooooow.

circuit x 3:

  • oly bar swings – 20 (30 kgs)/ 10 E side
  • sumo squat – 10 kg plate.  20

scissors (20 x 2)


Another day when could’ve very, VERY happily kept going, but totally had run out of time.