bottoms up bottoms up

gym.

brought a lacrosse ball with me and was constantly rolling out what i think is a pinched sciatic nerve. this has been really annoying and am unsure what brought it on. some steps felt better than others, so hopefully the rolling is working.

treadmill warmup - 5 min.
dynamic stretches
shoulder warmup
bench; 4x6 @ 135
man tacos; 4x21
pullups; 20 (9,7,4)
hanging leg raises; 3x15
walking lunges; 2x12 w/25lb db's, 1x12 w/30lb db's
overhead db incline; 1x8 @ 40, 2x8 @ 45
seated row; 1x8 @ 150, 2x8 @ 165
ab machine; 1x12 w/10lb plate, 1x12 w/15lb, 1x12 w/20lb
dips; 3x11
ab decline rocky; 3x15
rdl; 1x8 @ 45, 1x4@ 95, 1x2 @ 115, 3x8 @ 135

rolled more once i got home, going to roll at school during the day.

nothing on me but her

right side of my upper butt/lower back feels like a pinched nerve. think it's my sciatic nerve and it causes my leg to buckle every once in awhile and i almost fell over when i sneezed. hopefully rolling it will tone it down a bit.

back to the gym yesterday. was going to continue doing the circuit, but didn't trust my leg, so i just did upper body stuff.

shoulder warmup
bench; 1x10 @ 45, 1x8 @ 65, 1x4 @ 95, 1x2 @ 115, 4x6 @ 135
man tacos; 4x20 on bench
pullups, 20; 9,6,5
hanging leg raises; 3x15
seated row; 2x6 @ 150, 2x6 @ 165
overhead db incline; 2x8 @ 40, 1x8 @ 45
single arm bent over row; 1x8 @ 45, 2x8 @ 50
ab decline, rocky; 3x15
dips; 3x11
ab machine thing; 3x12 w/10lb plate on

liked this workout. good to have my upper body a bit sore for a change.

as long as my leg/ass/back keeps bothering me, i think i will stick to some upper body stuff in the gym. going to try and get a trail run and keep some cardio going. not going to be a huge focus.

working on figuring out a long term exercise plan to get me from december to the end of june.

it was not your fault but mine

circuit again yesterday.

after doing it on monday, my legs were really sore and took some time off during the week. did it again on saturday.

monday;
short treadmill warmup. feels like a pinched nerve or something on my right lower back/upper butt. each step was producing a pretty annoying jolt to that spot and also caused me to jog with a bit of a limp. it was weird.

some dynamic stretches, and into the circuit.

3 times through.
inverted row; 12
mtn climbers; 45 sec.
split squat to push press with bb; 8 each leg @ 75lbs
db woodchop; 12 each side w/20lb db
squat thrust to chinup; 10
max pushups to walking lunge w/db's; 12 lunges (6 each leg)w/25lb db's in one direction, max pushups again and 12 lunges back to where you started. pushups; 20,11,21,11,21,12

feeling better each time i do this workout, but it's hard if you keep your rest to as short as possible.

didn't do the running intervals after because of my right side.

went and threw around with joe and miles, since it was miles' last night before heading west to find gold and good fortune.

like i'm the only girl in the world

been a long time since posts, long time since a workout.

body has been begging for an extended break, so it got one.

it was time, however, to get back into the gym.

going to focus on some circuit training 3 times a week with some cardio thrown in here and there.

after about a month, i'll revisit and go from there.

shoulder warmup.

circuit, go through everything once, rest, repeat for a total of 3 circuits.
inverted row - 12
mtn climbers - 45 sec.
split squat to push press - 8 each leg (used 85lb bb for first two, dropped it down to 75 for the last set)
db woodchop - 12 each side (15lb db)
squat thrust to chinup - 10
pushup to walking lunge - 20,20,16 - lunge w/30lb db's; do as many pushups as you can with your hands on the db's, then stand up and do 16 walking lunges. i did 8 in one direction and then turned around and did 8 back to the start.

after that, hopped on the treadmill and did 6 total intervals of 10 mph for 1 min, then 3.4 mph for a minute (3 of each)

felt tired and good after. legs and ass are sore today.