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Old 06-19-2019, 01:39 AM   #991
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning, little tired, little sore here and there otherwise feeling good. Wife was in a happy mood this morning too .

Plan - The Wife's idea (with a little help from me, tweaked it a little)
old school, machines



Warm up
basically 4min on the AAB
A couple of minutes with a pipe just for fun..



The Wife's Idea
Leg Curls - 5 x 15 reps - 23/32kgs (50/70lbs)
Leg extensions - 5 x 15 reps 23-50kgs (50/110lbs)
Wall balls - 5 x 15 reps 6/8kgs

This was a good stress test on the legs. A couple of warm up sets super light before we started. Nice pump after that. Full control on the way up and down, contract for a great pump.



DB Bench press - 6 x 8 reps 12-14kgs/18-30kgs (24-28/40-66lbs)

A couple of warm up sets. Wife did really well on these today and did 4 sets @ 14kgs which is a new best for her. I did 3 sets at 30kgs, nice and solid.



Dips/box dips 6 x 4 reps 6/10kgs

Wife did dips from a 20" box and put a medball on her thighs for extra weight, she is not strong enough to complete dips from the bar yet. I felt great on these but it took a couple of sets to find my hand placing as i only normally do these from rings but that was ages ago, well below parallel.



DB Bicep Curls - 6 x 8 reps 7/14-18kgs (15/30-40lbs)
DB Hammer Curls - 6 x 8 reps 7/14kgs (15/30lbs)

A couple of warm up sets, Always fun working arms, brings back memories from the old days when i had 18" arms, 16" today .



Cool down
A light stretch all over 20min
Some trigger point work on each other's glutes that really hurt
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Last edited by Alex Burden : 06-19-2019 at 01:54 AM.
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Old 06-19-2019, 08:53 AM   #992
Vic McQuaide
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Re: Its me and it's her (the wife)

How is the knee?
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Old 06-19-2019, 09:39 AM   #993
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
How is the knee?
Thanks for asking Vic.. based on the last update I would say I am back to normal 100% ok.

The only thing I have not tested is box jumps in large numbers.

It feels great and I am looking forward to our vacation that starts tomorrow, 6 weeks. During this time we will train differently, plus I bought a weight vest yesterday that we can incorporate.


And you?
Hows the games prep going and when is your coach going to put you in that uncomfortable place to test your games head?
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Old 06-20-2019, 07:02 AM   #994
Vic McQuaide
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Re: Its me and it's her (the wife)

Alex great news on the 100%. 6 week vacation.. wow amazing!

Good training going on here. Coach is coming on Sunday to get me out of the comfort zone.
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Old 06-23-2019, 03:21 AM   #995
Alex Burden
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Re: Its me and it's her (the wife)

Sunday morning and we are going to be working out different days to normal, more of a go with the flow day while we are on vacation.

Plan - weight vest

Warm up
10 min band work
400m light jog
Test the plan and set up the vest for easy transitions.

25 min total



Weight vest

3 rounds each of alternate
10 - push ups
15 - Air squats
500m - Run
15 - Air squats
10 - push ups

Wife 6kg weight vest
Myself 10 kg weight vest

@ the same time during rest

60/120 - Du/Su
20 sit ups


Wife -
6:58 (500m run took 4:00)
6:12 ( did not take time)
5:58 (500 m 3:32)

Myself -
5:14 - (run 3:15)
4:43 - (3:10)
4:31 - (3:03)

The first round was basically get accustomed to the vest, wife took her time on the push ups because she kept slipping on her feet on the grass so she moved around and lost time. After that she got better and found her spot so not to slip.
The Du/Su and sit ups were put there just to give us something to do while waiting for the vest, this kept the heart rate up a little during the rest period.
Wife was pleased with how it went.

Myself- first round and I felt rusty on the push ups so I went 2x5 on the first 10 so I lost some time, after that all quick unbroken sets. Kept the same pace on the Air squats nice and steady. Very pleased today.

The run is 250m downhill and 250m back up with about a 10m (30 feet) height difference which makes it a lot harder.


Cool down

20 stretching
Help wife with hip mobility

Great start to the vacation
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Old 06-24-2019, 08:58 AM   #996
Alex Burden
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Re: Its me and it's her (the wife)

Round of golf = 11km walking today. Now the golf course was only 5.7km long but we had to walk a lot to find my friends golf ball a lot. He can hit the ball really far but as I told him... hit it really far but in the right direction helps
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Old 06-27-2019, 12:30 PM   #997
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and wow is it nice being on vacation out in the country. We got up at 07.00 and was ready to go 07.30.

Plan - wife = run, myself = run with weight vest


Warm up
2.1 km walk to get to the place where the wife said we was going to start our run.

I had our new weight vest on and had 6kg/13lbs



Run
3.6km run (2.2 miles)

Basically i kept to the wifes pace all the way. The last 500m she pushed the pace a little more and i could keep up with her no problem.

nice sweat on after that.



Cool down
Drink some fluids and stretch for 10min or so

both enjoyed this today as we ran through the woods so the surface was a little softer.
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Old 06-30-2019, 01:04 PM   #998
Alex Burden
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Re: Its me and it's her (the wife)

Sunday

Wife ran 3.9km today after a 2.2 power walk.

I was working all day on building our extension to our summer house.

I wonder how many times during those 12 hours I worked today I went up and down the ladders? Hundreds I would say. My calf’s are tired, that much I do know.
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Old 07-09-2019, 01:49 AM   #999
Alex Burden
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Re: Its me and it's her (the wife)

Its been a long time since our last post. So busy building with long days I think we have both got enough body movements in the past week.

Tuesday and both a little tired but actually looking forward to a run, the difference being I am going to roughly time it on my wrist watch.


Plan - running the woods trail. I will run with the 6kg/13lb weight vest. The run has some long inclines which push you a little.


Warm up
2.1 km walk to get to the place where the wife said we was going to start our run.

This took roughly 20min and we were nice and warm after that which was nice because it was only 13 centigrade outside and windy.



Run
3.6km run (2.2 miles)

Basically i kept to the wifes pace all the way.
The last 500m I pushed it and left the wife behind, she had no problem with that.

This took roughly 23.30 for me and 24min for the wife. This is a 9-9.2km/hr pace which is quite good.



Cool down
Stretch for 15min
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Old 07-10-2019, 07:41 AM   #1000
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday and the plan was to get up early and workout, that did not happen.

So instead of that we got the bikes out and did 15km.

No stress just do it.
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