It is freezing here this week so walks with Freckles have been postponed. She is most unhappy with me.
Lat pull downs and sit ups – 20 of each. Being lazy. Need to focus on workouts.
Did 2 miles at the gym and then put myself over 10,000 steps going to the cafeteria of the hospital from the ER and back. It is a long way. I’ve spent enough time with my husband in the ER and hospitalized there that I was craving some of the food. They have a good cafeteria. Just an ER visit this time.
Crazy busy Saturday at work. I walk more in 4 hours on a Saturday than 7 hours during the week.
Walked 2 miles at the gym. Did three sets of 5 back squats with full range of motion. Weights were 65 lbs, 80 lbs, and 65 lbs for the sets.
Shoveling the driveway gets the step count up in the morning. I had a mile in before the car was out of the driveway.
Warm up based on sun salutations. I start with inhaling and sweeping arms overhead and then exhaling to prayer hands. I do this about 10-15 times until I feel heat starting to build in my body and my back warming up. Then I move on to arms overhead and then exhale to forward bend. I repeat that until my hamstrings start to stretch. Then I add in the rest of the sun salutation and whatever other yoga poses I need to get limbered up before lifting. I don’t hold anything for a long time in a warm up. I just move pose to pose.
I did 21 reps then 15 reps then 9 reps of:
- Goblet squats – I held a 25 lb dumb bell in front of my chest with both hands and squatted. On the last round with 9 reps I held each one in the full low squat position for about 10 seconds to work on flexibility.
- Box jumps – I can’t jump off both feet at once. I was a total crossfit failure at this. I can (after way too much work) jump up on the bottom step of my stairs from a flat start. That’s embarrassing but quite an accomplishment.
- Lat pull downs – someday I’m going to build up to be able to do a pull up. Then I can die. I might die of the shock.
I like to walk to loosen up the legs after squat work. I also hold gentle low squats and stretch quads and hamstrings.