More fun than a stick in the eye

[Catrin]

Tough shoulder workout today. I hope I don't need to write much on the whiteboard!

Veronica

Where is the like button? We are still trying to persuade my left shoulder to actually ACT like a shoulder, so I am a bit jealous to hear about your great shoulder workouts

[Veronica]

Since my big event this year is an Aquabike, instead of a tri and I've set a pretty fast swim time as my goal. we're spending a lot of time really fatiguing my shoulders and back - moderately heavy weights, lots of reps!

One of the women who works out with me has decided she wants to enter a Power lifting contest. I am envious of her low reps. Not so envious of the heavy weight...

Veronica

[Catrin]

I think you are going to have a lot of fun with the Aquabike!

Since my shoulders are limiting me right now, I really want to focus on lower-body strength this year. I can leg-press over 4x's my weight (I actually don't know my 1-rep max for leg presses right now). I want to get away from the leg press machine however and focus more on compound lifting such as deadlifts and back squats. Front-squats are problematical with my shoulders, but back-squats are fine if approached properly. I think compound lifting is far better for me in the long-term than leg-presses. I would LOVE to do some power lifting competition, but I doubt that is in the cards with my shoulder as it is.

Keep us posted, I enjoy reading about your workouts

[Veronica]

I have no idea what my max leg press would be. I know I can do 450 pounds multiple times.

How about weighted step ups? I always feel those in my glutes.

Veronica

[Catrin]

I have no idea what my max leg press would be. I know I can do 450 pounds multiple times.

How about weighted step ups? I always feel those in my glutes.

Veronica

Our trainer has us doing this pretty often - I don't feel them in my glutes however (doesn't mean it isn't working them), for me I feel them in my quads. The box he generally has me use IS pretty high though, at least for a short person. I've been up to ~475 pounds multiple times on the leg press I start feeling it in my cranky knee around 450ish, so I really don't want to take it any higher than that...

[Veronica]

I set a new jump rope PR today - 4 minutes straight through. I finished with a big grin on my face.

Veronica

[Veronica]

Now I'm tired. It's been a busy 24 hours: 80+ minutes on the trainer yesterday after work, workout with Shawna at 5 this morning - legs, and another 80 minutes on the trainer after work.

I'm glad tomorrow is our day to sleep late!

Veronica

[Veronica]

I am happy to see that all the work I have been doing is paying off. After a good ten mile warm up on yesterday's ride we got to a section that is lots of rollers and is just fast and fun. I was leading and keeping a pretty steady twenty mph pace when my HRM told me it was time to drink. I felt like some guy in the pro peloton as I reached down, grabbed my bottle, drank and put it back, all the while maintaining that twenty mph pace. BTW - it was 20 mph through this section. Other parts were much slower.

Further into the ride there is a long shallow hill that I just flew up. Thom had his music going and a good song came on and I just took off. The same song came on as we turned onto the last hill to come home and I did a nice, standing spin at 15 mph - UPHILL . I've been doing a lot of Spinervals in addition to weight work and it's kinda fun to just have that ability to suddenly sprint.

Veronica

[Veronica]

After 4 rounds of squats, drop set leg extension (ugh!), hamstring curls and ball curl ins, I got to do something fun.

Burpees with the 18 inch step, hands on the step, do the burpee then jump onto the step - 20 reps. Followed by one legged burpees with the 12 inch step! One foot in the Trx strap, hands on the step, do the burpee and then a one legged jump onto the step. Eight reps per side. Three rounds of this.

I really like things that involve balance and jumping.

Veronica

[Biciclista]

you're a strong woman! best i could ever do was 25 pound bicep curls..!