Thursday, February 8, 2007

Clean, Press, Squat



This video was recorded 2 hours after my actual workout, that's why I look and move like I'm exhausted (I am!) In this workout I kicked my own ass! Here's what I did:

9:30 KB clean, press, squat
Warm up sets w/26

40 2 hand swings 1 min. on 1 mni. rest x 3 sets = 6 min.
40 transfers 1 min. on 1 min. rest x 3 sets = 6 min.

Total warm up 12 min.

Work sets w/26

#1
8 clean, press, squat L, trans., 8 clean, press, squat, R 2 min. on 1 min. rest
(the video shows 1/2 of this set)

#2
16 clean, press, trans., 1 min. on 1 min. rest

#3
18 clean, press, squat, trans., 2 min. on, 1 min. off

#4
16 clean, press, trans. 1 min. on 1 min. rest (same as set #2)

All 4 of these sets took 10 min. to complete (rest included) in this order repeated 4 x = 40 min. total

20, one hand swing, clean, press, trans., 2 min. on 1 min off x 2 sets = 5 min.

Total workout time 57 min.
My shoulder feels great today, and my presses felt stronger than ever. I really like adding the squats into my workouts and will keep them included with my presses on Thursdays. My shoulders got such a great workout they feel like they're on "lock down" right now, cool!

I went to Vinyasa yoga yesterday morning apprehensively because of my shoulder. The injury became the worst after overdoing it in a power yoga class, specifically in the "high plank to low plank" move. Guess what the featured move was? Yep, "high plank to low plank"! So I very slowly and very carefully got a chance to pratice that move correctly over and over. It acted as rehab that way. I got up this morning and didn't notice any pain at all in my shoulder. Same with my workout, it didn't bother me at all. Still cautious though.

AM weight 126.0

Thurs. menu

coffee w/cream 85 cal., cocoa 40 cal.
oatmeal w/1/4 c. 1/2 & 1/2, 2 tsp. sugar 320 cal.
apple 120 cal.
coffee w/ 1/2 &1/2 70 cal.
pea soup w/ham, squash and leftover roasted veggies 350 cal.
prunes, PNB, (4) 180 cal.
apple 120 cal.
almonds (5) 50 cal.
salmon, 10oz. 500 cal.
small ceaser cabbage and celery salad w/ 2tsp. parm cheese. 200 cal.

Total calories 1835

I weighed light this morning so I could afford a few more calories today. I chose to use those cals. on my salmon. Everything I ate today was good, clean and nutritious, I'll be curious to see how that affects my weight tomorrow.

Today was a great day.

6 comments:

Royce said...

Hey Tracy, I wanted to explain what happened with me and Barb.
I posted the only pics of me I had at that weight, she happened to be in them. Without meaning to I hurt her feelings, then compounded it by trying to get her to workout when she didn't feel like it.
It turned into a stupid 2 day fight.
Mostly my fault, I still lack tact sometimes. And when I get pushed in a argument I tend to get......well winning becomes more important that the subject being discussed.
Bad, bad, bad, trait. I appologized as best as I could.
But I feel incredibly lucky also to have someone as special as Barb, and I love my family with all my heart.

Tracy said...

The best thing to say when you're busted doing something, even though unintentional, is "I"m sorry" period.

Man, encouraging diet and working out is probably one of the touchiest subjects! It's a "no win" situation. Better to offer a massage!

She is too hard on herself. She seems to be such a smart and giving person, so much to feel good about. Not to mention that long gorgoeus hair she has!

Royce said...

Amazing, incredible, beautiful person.
The fight we had was not nessicarily uinintentional. I want her to get in shape. For 2 reasons she has had some serious health complications related to weight. Including coronary complications ( abnormal ekg's and the like ). And beause I am a guy and I like in shape women ( I realize how superficial this sounds ).
But in my defense I married her with 4 kids, I have raised her youngest as my own and will adopt him when everything is said and done, I have on several occasions protected her from her 275 lb tweaker, violent, stalker, ex-husband.
I gave up my career to stay at home and watch her kids because her mom would not watch them anymore ( her mom is a royal bitch ).
All at her bequest, when i asked her to get in shape a while back I felt she should have done it for me willingly because of the things I have done for her.
I went too far in this last fight. I did her wrong with my words and attitude, it was my fault.
And I appologized to her.
I did not appologize to her because I needed to say "yes dear" but because I love her and I unfortunately hurt her.
And I gave her a sincere, heartfelt, gut wrenching appology, I am not one of those guys who thinks showing emotion is showing weakness. It is strength in fact.
I do love my lady more than anyone will know, but I really hurt her feelings too.
I hate being stuck floating out in the ether, but I also know for a fact that whatever I have to go through it is worth it to be with her.

Tracy said...

Royce, if she is having abnormal ekg's, why is she taking effedra?

And when I said unintentional, I was refferring to the embarrassment she felt about the pics, you didn't intend that, did you?

I'm sure as a guy you would like a woman who is in shape, but attitude goes a long way too. A woman who is happy, confident loving, and not constantly down on herself is attractive also. As far as asking some one to "get in shape", that's an impossibility. I know. I spent a decade of my life, probably the best years of my life (my 30's) 60-100lbs. overweight. And although Mark was always loving and supportive, many times, and I do mean MANY times he would ask me "So when are you going to do something about your weight?" It all came down to ME making up my mind.

She seems to have an extremely stressful job. I can't imagine being exposed some of the things that she has to deal with everyday. You know alot of times we carry weight as a protective shield. A way of putting up a wall, a barrier.

You seem to be able to have a good balance of qualities strong, of course, but soft when it's required. That's going serve you well in your next proffession.

Relationships are tough!

FallenAngel said...

Thanks for your comments on my blog. I've so far still lost 13 pounds. Gotta keep going. At least I feel like its possible this time. Royce bought me a kettlebell, I think 16 or 18 pounds. We'll see. I'll try it.

Tracy said...

fallenangel, So nice to hear from you, you sound good!

Let me know when you'll have time for Bikram yoga, I'd love to get you started. Tracy