Shanker: Deload Week Continues

08/21
Running Green Building
1)2:50
2)3:20
3)3:15
4)3:15

08/22
Warmup:
Jog 1/2 Mile
Cat/Camel 16
Weird Prayer Yoga Thingy 16
Fire Hydrants 16
Squat 45x10

Working Sets:
Squat 135x20; 185x20; 225x8x2

Veronica: Aug 18 cardio/hips and Aug 19 cardio

Aug 18
Yesterday, my plan was to do mostly hip exercises, to try to "rehab" some recent knee achiness from running outside. This routine below has helped in the past, and today my knees felt pretty good.

Hips/core:
--Standing cable sideways hip ext: 30x12, 35x8, 40x5 (not sure of weight, might have been more)
--Lying-down sideways leg raise: 30x3
--Side plank with leg raise: 10x3
--One leg hip raise from lying on back: 24ish
--Leg sled - plié style: 60x20, 80x20, toes pointed inward: ??x20
--Hip abductor machine: 50, 60, & 70 x a bunch
--Incline situps: BWx30, 15lbsx24, 20lbsx10
--Sideways knee raises on leg-raising-ab-machine (don't know what it's called): 24x3
--Standing hip lift - 40 reps x3
--Sideways situps on inclined bench - 10lbs x??, 20lbs x12

Cardio:
--15 minutes swim
--Green building - 3x (3:20, 3:33, 3:45)

Aug 19
I would like to try squats again soon, so took it easy today. I'm picturing a squat rack appointment for tomorrow or Friday.

Cardio:
--Running outdoors: 1.8 miles
--Running on treadmill: 2 mins @ 7.4, 10 mins @ 7.5, 1 min @ 9.0 (all at 1.0 incline)
--Erg: 10 mins @ level 4, 2:30-2:40 / 500m. Last minute was 2:40-2:45 / 500m.
--Swimming: 10 mins
48 mins total.

Stretching: 1 yoga class

Veronica: Aug 13 - light upper and cardio

I finally made it to be non-sedentary yesterday! This is a "scheduling challenge" week until next Tuesday. Boo. I tried cloning myself so I could have a good workout, but science skills were not good enough... so I settled for 15 minutes at the Z and some midnight cardio.

15 minutes at the Z
pushups - 8x2
dips from bench - 16x3
bent over row - 40x10, 50x10, 60x10
half pull-up from smith machine - 8x2
pulldown - 50x12, then had to leave before finishing exercise.
____(Next time, I will save things like pushups and dips for home when in a rush.)

midnight cardio
green building - 3x - 5:00, 6:14, watch said 11:34 for the 3rd one, but I think that's not right.
____(First try ever ... and new admiration for Shanker and Andre for less than 3:00 times.)
track - 2 miles: 2400m medium/slow and 800m fast
0.5 to 1 miles other running

My upper legs were pretty sore, until I tried ice and a hot shower and that worked like a charm!

I will aim for early morning gym times for the next few days...

Shanker: Stretching + HIIT

Foam Rolled quads, hamstrings, groin, calves, lower back, lats
Static Stretch hamstrings, quads, calves

Was going to chill (yes, chill) in the sauna when Andre texted me wanting to run the Green Building

Green Building Run
1) Sub 3:00, not sure
2) Lot longer than that
3) Same...

Goal was 5, which Andre completed, but after 3 felt completely taxed and I'm saving myself for Thursday (she's a special girl) which is my last deadlift workout in my current program.

Shanker: GVT Cycle 4 Arm Workout 2

Close Grip BP
155x5x10
Seated Zottman Curls
25x10x10
Fat Bar Curls
70x12x3
Tricep Pushdowns
120x12x3

Hanging Windshield Wipers
BWx12
Stationary Horizontal Woodchops
70x24
DB Sidebends
90x16

Green Building Run Times
1)2:50
2)3:00
3)3:15
4)3:50