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.Â Being lazy.Â 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.Â It is a long way.Â I’ve spent enough time with my husband in the ER and hospitalized there that I was craving some of the food.Â They have a good cafeteria.Â Just an ER visit this time.
Crazy busy Saturday at work.Â 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.Â Weights were 65 lbs, 80 lbs, and 65 lbs for the sets.
Shoveling the driveway gets the step count up in the morning.Â I had a mile in before the car was out of the driveway.
Warm up based on sun salutations.Â I start with inhaling and sweeping arms overhead and then exhaling to prayer hands.Â I do this about 10-15 times until I feel heat starting to build in my body and my back warming up.Â Then I move on to arms overhead and then exhale to forward bend.Â I repeat that until my hamstrings start to stretch.Â Then I add in the rest of the sun salutation and whatever other yoga poses I need to get limbered up before lifting.Â I don’t hold anything for a long time in a warm up.Â 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.Â 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.Â I was a total crossfit failure at this.Â I can (after way too much work) jump up on the bottom step of my stairs from a flat start.Â 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.Â Then I can die.Â I might die of the shock.
I like to walk to loosen up the legs after squat work.Â I also hold gentle low squats and stretch quads and hamstrings.