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Taddea Zhaan - tough Taddea

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I have no theme. 

 

3 main goals. 2 work goals. 2 bonus goals. 

 

1. Do the program from my coach. Which I should get today/this week. Details arrived below.

 

at-the-gym-and-the-guy-next-to-me-is-lif

 

2. Do my daily mobility. See above. 

 

giphy.gif

 

3. To afford coaching and try to save money long term: keep a rolling list of ways I'm being thrifty. Keep list in Wunderlist. Post weekly recaps here. 

 

raw

 

Work goals will be compounding this year:

1. Maintain daily to do list. (January)

2. Use last 30 min of each day to catch up on any old emails I have put off. (New)

 

raw

 

Bonus points:

Post recipes I'm cooking up. 

 

latest?cb=20121029114915

 

MOAR BONUS POINTS: 

- Mr. T appreciation. Each day identify something I appreciate about Mr. T and tell him if it's not something that would be majorly obvious that I'm being a nerd with a checklist. 

 

Mr%20T%20Snicker%20Gun.gif

 

Two goals for 2017 to be reposted each challenge. 

+ be awesome at my job

+ body recomp, get under 183# and stay there while getting tough as nails

 

Edited: gifs added!

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8 minutes ago, Taddea Zhaan said:

 

3. To afford coaching and try to save money long term: keep a rolling list of ways I'm being thrifty. Keep list in Wunderlist. Post weekly recaps here. 

 

 

That painful moment where you realize it's worth it and now you have to figure out how...........

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I have the program! I'll post a summary tomorrow when I'm at a computer. I won't post all the details because I feel like a coach's program is their own, but I'll give an overview. 

 

Today's workout. 


Monday, February 6, 2017 at 4:30 PM

 

15 min mobility 

 

Goblet Squat
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8

Notes: superset with sport band mid press exercise thing, scientific terms ;)

 

Floor Press
Set 1: 65 lb × 3
Set 2: 65 lb × 3
Set 3: 65 lb × 3
Set 4: 65 lb × 3

Notes: superset with TRX row

 

TRX Row 
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

 

Deadlift
Set 1: 135 lb × 3
Set 2: 135 lb × 3
Set 3: 135 lb × 3

Notes: superset with high tension planks

 

Plank
Set 1: 10 sec
Set 2: 10 sec

 

Lunge (Bodyweight)
Set 1: 6 reps
Set 2: 6 reps

Notes: reverse TRX lunges

 

Sled Work
Set 1: BW (+135 lb) × 1
Set 2: BW (+135 lb) × 1

Notes: 20 yards push then pull per rep

 

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Just now, Emerald_Dragonfly said:

Sled work!  It's on my list of things that I really want to try! 

 

Me too! There is totally a sled at TSA I want to get my hands on...

 

Just now, Emerald_Dragonfly said:

Following.  Duh.

 

DUH.

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2 minutes ago, Emerald_Dragonfly said:

Sled work!  It's on my list of things that I really want to try! 

 

Following.  Duh.

 

No gif suggestions - uber random in lieu of a motif?

 

I think sled work will be every session!

 

I may have already pulled something during DL, but it feels like something that'll be fine in a day or so. Hip adductor. 

 

yeah, I'll probably just whatever gifs tickle my fancy. 

 

zJOaR.gif

 

 

2 hours ago, Laghail said:

Fixed it for you

 

I think that activity will be a little tough for Urgan. Unless she uses a body double on IG. 

 

4 hours ago, RedStone said:

 

That painful moment where you realize it's worth it and now you have to figure out how...........

 

4 hours ago, AugustaAdaByron said:

 

QFT

 

Also, waiting for details on your program! 

 

I know, I'm already hooked...

 

3 hours ago, CourtnieMarie said:

well said!

 

3 hours ago, Vibrantella said:

Looking forward to that :D

 

2 hours ago, Urgan said:

Pitching my tent in the front row~

 

Thank you for following along!

 

4688668e4138abc21361f6bde1e21598bf0d1875 

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1 minute ago, Taddea Zhaan said:

I think that activity will be a little tough for Urgan. Unless she uses a body double on IG. 

 

Confirmed, I do all my own stunts.

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GIFs have been added to the main post!

 

Program as promised: 

 

Mobility/ Warm up: (notes are mine)

  • knee to wall bend
  • foam roll (shoulder mobility)
  • sleeper stretch
  • prone on elbow (aka cobra pose) w/ head turns
  • quadricep hip stretches (like hydrant with a circular rotation)
  • hip flexor stretch in the cage
  • TRX squats (wiggle side to side at bottom)
  • Suitcase carry (KB, started at 22kg)
  • Introverted KB Press (bottoms up KB press)

 

Lifts in varying intensity depending on which lift is strength vs power that day: *

  • Goblet squats superset with pallof press
  • Bench press superset with TRX rows
  • Deadlift superset with high tension planks

 

Conditioning, etc

  • TRX posterior lunges
  • sled push/drag

 

* He has me/us doing variations of the main lifts too, depending on which is primary for that day. So yesterday was squat/DL and I had floor press as my bench variant. The only thing I see he has me doing more than 5 per set on for the main lifts is goblet squat. He has it written out for 7 weeks but said he will change as needed. 

 

For daily mobility goal I'll pick some of the pre-workout mobility/warm up to do. I obvs don't have KB at home. I'll consider it accomplished as long as I do at least 3 of them on my non-lift days. 

 

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34 minutes ago, Taddea Zhaan said:

For daily mobility goal I'll pick some of the pre-workout mobility/warm up to do. I obvs don't have KB at home. I'll consider it accomplished as long as I do at least 3 of them on my non-lift days. 

that's a great idea!

 

nice looking program you got there too ;)

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Dinner last night was my interpretation of this recipe for cabbage roll soup. 

 

http://www.spendwithpennies.com/cabbage-roll-soup-2/ 

 

I added things like all spice, apple cider vinegar, and red pepper flakes. Things I believe belong in cabbage rolls. And also carrot and celery because I am a REBEL. 

 

Mine: 

 

auqex6nvDhOZM7YTcANFaHoq5DPR7_RkNvRsKcy_

 

There is no zero week for me, only Zuul. 

 

Zuul-sexy-growling-ghostbusters-37214316 

 

I cancelled pilates for tonight because I'm sore and it's not a priority.

 

Instead I'm grocery shopping and garden planning. I'm printing off my garden plan for this year, figuring out which seeds I already have, which I need, and which I'm buying as plants. Then I will need a plan for how I will have a frugal garden this year. Like maybe I don't need heirloom seeds for everything in order to achieve my rustic pinterest version of life. >.>  Oh, and I guess do my mobility. *runs off to find pictures of people stretching with their chickens and wattle fences*

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23 minutes ago, Taddea Zhaan said:

I'm printing off my garden plan for this year, figuring out which seeds I already have, which I need, and which I'm buying as plants. Then I will need a plan for how I will have a frugal garden this year. Like maybe I don't need heirloom seeds for everything in order to achieve my rustic pinterest version of life. >.>  Oh, and I guess do my mobility. *runs off to find pictures of people stretching with their chickens and wattle fences*

 

JEALZ!!!! I'll be living vicariously through you ;) 

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Yesterday: 

 

Did 3 mobility things: knee to wall bends, quadricep hip stretches, and trx squats. except I don't have a TRX at home so I held onto the counter. 

raw

Used all my best frugal skills to go grocery shopping. a) meal planning b ) checked my budget first c) clipped store e-coupons d) removed unnecessary items from grocery list d) confirmed what I already at home to use for meals e) compared price per unit in the store and decided to buy the jumbo box of kitchen trash bags as a longer term investment. I also bought food for Saturday when we'll be at a medieval event all day so I'm not tempted to purchase food. 

 

giphy.gif

 

Identified a bunch of shit at work that I can work on today to be more awesome. 

 

cat-work-funny-gif-animation.png

 

 

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18 hours ago, RedStone said:

 

JEALZ!!!! I'll be living vicariously through you ;) 

 

I got half of the way  through this task. I still need to go through my seeds. I'll try to take pics so you can properly live that vicarious life. ;) 

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26 minutes ago, Taddea Zhaan said:

 

I got half of the way  through this task. I still need to go through my seeds. I'll try to take pics so you can properly live that vicarious life. ;) 

 

omg yusss, I'll stalk the garden thread I keep forgetting about ;) And who knows, maybe we'll move with enough time for a later sow...

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1 minute ago, RedStone said:

 

omg yusss, I'll stalk the garden thread I keep forgetting about ;) And who knows, maybe we'll move with enough time for a later sow...

 

There are a lot of short/fall crops. peas, radishes, carrots, greens, lettuce, kale, collards, etc. After you move just pretend you are living in Northern Canada or Norway and grow what they grow. 

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Wednesday, February 8, 2017 at 5:30 PM

 

Mobility Warm-Up

Set 1: 15 min

 

Suitcase Carry

Set 1: 53 lb × 1 (wuuut, this is the heaviest carry I have ever done! Technically 24kg, but the app makes me pick either kg or lb. I couldn't find the 22kg KB so I said f**k it, and grabbed the next one up.)

Set 2: 53 lb × 1

Notes: 25yrds

 

Me: Coach has me doing goblet squats, let's leave my squat shoes at home today

Coach: today let's do infinity back box squats with the bar to work on depth

 

Squat

Set 1: 45 lb × 5

Set 2: 45 lb × 5

Set 3: 45 lb × 5

Set 4: 45 lb × 5

Set 5: 45 lb × 5

Set 6: 45 lb × 5

Set 7: 45 lb × 5

Set 8: 45 lb × 5

 

I really have no idea how many sets I did. I lost count. I was working in with a woman doing heavy singles of front squats. I know it was more than 6 sets. 

 

Bench Press

Set 1: 60 lb × 4

Set 2: 60 lb × 4

Set 3: 60 lb × 4

Set 4: 60 lb × 5

 

TRX Inverted Row

Set 1: 8 reps

Set 2: 8 reps

 

Trap Bar Deadlift

Set 1: 135 lb × 3

Set 2: 155 lb × 3

Set 3: 155 lb × 3

 

High Tension Planks

Set 1: 10 sec

Set 2: 12 sec

 

TRX Reverse Lunges 

Set 1: 8 reps

Set 2: 8 reps

 

Sled Work

Set 1: BW (+135 lb) × 1

Set 2: BW (+135 lb) × 1

Notes: Pulling sled behind me, 25 yards and back per rep.

 

On Friday I work out on my own and I'm to do heavy back squats, sets of 3, up to whatever weight I can manage. I'm excited to see what shakes out. 

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