tag:blogger.com,1999:blog-78491296576144222062024-03-05T00:41:06.635-05:00Nia Shanks Training LogTrain Hard. Eat Smart. Get Results. Showing the World Women Can be Strong & Feminine
www.NiaShanks.comNia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.comBlogger318125tag:blogger.com,1999:blog-7849129657614422206.post-46208851093897090242011-03-29T16:23:00.001-04:002011-03-29T16:28:18.453-04:00Training ObservationSo, I've noticed something these past few weeks - recording your sets is really beneficial.<br /><br />For example, I've been deadlifting a very long time. However, since I have been recording myself these past few months I have noticed some areas that need "tweaking".<br /><br />Example with my squat - I noticed I took too much time and energy getting into position after I unracked the bar. I took too big of a step backwards and too much time getting my feet set. I fixed that.<br /><br />Example with my deadlift - I wasn't "pushing my hips back" enough to load my butt and hamstrings before pulling the bar. Now I really emphasis sticking my butt back as I descend to grab the bar.<br /><br />Another example with my deadlift - I could actually bring my grip in a little. This slightly decreases the distance I have to pull the bar off the floor.<br /><br />If you don't record yourself lifting, you should really consider it.<br /><br />Also, I know I said today was an off day, but I did a very light workout just to "grease the groove" even further.<br /><br />1) Deadlift - 135x2x5<br /><br />2a) Push Press - 65x2x5<br />2b) Neutral Pullup - 2x5<br /><br />3) Squat - 75x2x5<br /><br />4) KB Swing - 1x20<br /><br />Nice and super easy. Will be heavier tomorrow.<br /><br />Also, check this out => <a style="font-weight: bold;" href="http://niashanks.com/blog/Take+This+Eating+Challenge/">Take This Eating Challenge</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com6tag:blogger.com,1999:blog-7849129657614422206.post-15875366248499664792011-03-28T17:38:00.001-04:002011-03-28T17:41:48.245-04:00The Last 2 Training DaysOkay, so I did my workout yesterday early afternoon. As I mentioned previously, I brought my feet in a little with my sumo deadlift. My knee felt fine and I barely noticed anything.<br /><br />Until later that night.<br /><br />I came to the conclusion that I have to be smart here. I have to look beyond this training cycle and "train for long term." With that in mind, I have switched the sumo deadlifts for conventional deadlifts.<br /><br />I hate doing this because it's a huge kick to my ego - I can sumo deadlift quite a bit more than conventional. However, I have to keep next month, next year, and the next 10 years of training in mind. Gritting through this with knee pain would only cause problems down the road.<br /><br />With that in mind, here's what I did today:<br /><br />1) Deadlift - 195x2x5 Not too heavy, but not incredibly easy.<br /><br />2a) Push Press - 90x2x5<br />2b) Neutral Pullup - 2x5 with weight vest<br /><br />3) Squat - 110x2x5<br /><br />4) Negative Ab Wheel Rollout - 1x7<br /><br />5) KB Swings - 1x25 I also switched out the snatches for the swings because my shoulders didn't like the extra volume.<br /><br />Other than changing my deadlifts and switching to swings, everything seems to be going well. Tomorrow is an off day.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com6tag:blogger.com,1999:blog-7849129657614422206.post-54414692675151243582011-03-25T15:16:00.002-04:002011-03-25T15:22:08.664-04:00Last Day Before a Rest DayOk. One thing right now is quite obvious - my left knee does not like the changes I made in my sumo deadlift form. Specifically, widening my stance.<br /><br />I gritted through it the past few days, but I know I need to make a change to keep from getting injured in the long run. Tomorrow is an off day, but I'll bring my feet back in a little closer on Sunday's training session to see if that fixes the issue. I'm optimistic it will.<br /><br />1) Sumo Deadlift - 225x5, 235x3, 245x2 Easy weight for every set. Speed and form were good and the weight came up fast.<br /><br />2a) Push Press - 85x5, 90x3, 95x2 Again, easy weight for every set.<br />2b) Neutral Grip Pullup - 2x5 w/ weight vest<br /><br />3) Squat - 105x5, 115x3, 125x2 Once again, easy weight for every set.<br /><br />4) Negative Ab Wheel Rollout - 1x7<br /><br />5) 1 Arm KB Snatch - 1x18<br /><br />I'm still getting into the groove of this program, and so I don't want to push the weights up too quickly and risk blowing the whole program.<br /><br />So far, so good.<br /><br />Oh, and make sure you check out yesterday's blog post if you haven't done so already => <a style="font-weight: bold;" href="http://niashanks.com/blog/Wake+Up+Your+Glutes/">Wake Up Your Glutes</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com2tag:blogger.com,1999:blog-7849129657614422206.post-52212485428293373112011-03-24T15:40:00.003-04:002011-03-24T15:42:59.294-04:00Day 2So I finished up day two of my new training program a little while ago.<br /><br />1) Sumo Deadlift - 225x2x5<br /><br />2a) Neutral Chinup w/ weight vest - 2x5<br />2b) Push Press - 85x2x5<br /><br />I kept all the weights the same from yesterday. I have a tendency to push too hard, and that's a big no-no on this program. So, I made myself just use the same weights.<br /><br />3) Squat - 105x2x5 Ok, so I increased the weight on these. But, the weight yesterday was incredibly light, and these still felt very, very easy.<br /><br />4) Negative Ab Wheel Rollout - 1x6<br /><br />5) 1 Arm KB Snatch - 1x18<br /><br />Tomorrow I'll change the rep ranges up a bit.<br /><br />Make sure you check out today's post => <a style="font-weight: bold;" href="http://niashanks.com/blog/Wake+Up+Your+Glutes/">Wake Up Your Glutes</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com4tag:blogger.com,1999:blog-7849129657614422206.post-75517567756121740812011-03-23T15:02:00.002-04:002011-03-23T15:09:12.160-04:00Time to Change Things UpOk, so I decided last night to change things up today.<br /><br />I'll admit that I haven't had a true "plan" the past couple of months. Sure, I wrote out a training program with the goal of getting stronger, but it was mostly comprised of some stuff I thought would be fun. I needed something fun after getting so bored from my previous training.<br /><br />So over the past week I've been reading a lot of Dan John's articles and his awesome book <span style="font-style: italic;">Never Let Go</span>. He is friggin brilliant. Period.<br /><br />So, after reading about his 40 Day Program (you can check it out <a href="http://www.t-nation.com/free_online_article/sports_body_training_performance/the_40day_program">here</a>), I decided it sounded fun, and even a little crazy.<br /><br />I don't know if I'll do the entire 40 days, because as Dan noted in the article, he reached his goals around the 22 day mark. I'll stick with it as long as my strength improves.<br /><br />Today was my first day on the program, and so I'm not entirely sure how I'll set things up. I'm just going to listen to my body and "go with the flow".<br /><br />Here's what I did:<br />1) Sumo Deadlift - 225x2x5<br /><br />2a) Push Press - 85x2x5<br />2b) Neutral Grip Pullup - w/ weight vest 2x5<br /><br />3) Squat - 95x2x5<br /><br />4) Negative Ab Wheel Rollout - 1x6<br /><br />5) 1 Arm KB Snatch - 1x18<br /><br />I took the workout fairly slow, and all of the weights felt light. I'm especially taking the squats very easy because the deadlift is my main focus.<br /><br />I made sure every rep was perfect and I stayed far away from failure.<br /><br />Looking forward to seeing how this goes.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com3tag:blogger.com,1999:blog-7849129657614422206.post-64093660125427092062011-03-22T13:14:00.002-04:002011-03-22T13:16:57.058-04:00Yesterday's Training + Random ThoughtsOops. I forgot to post my training from yesterday.<br /><br />Here we go.<br /><br />AM Session:<br />1) Broad Jump - 6x5<br /><br />2a) Squat Jump - 4x5<br />2b) KB Swing - 4x15<br /><br />3) 1 Arm KB Snatch - 5x5<br /><br />PM Session:<br />1) Hang Clean - 95x3x5, 100x2x3, 105x2<br /><br />2a) Press - 85x3x3, 75x3x6<br />2b) Chin-ups<br /><br />As for today I just went for a walk outside.<br /><br />Make sure you check out <a style="font-weight: bold;" href="http://niashanks.com/blog/Seven+Random+Thoughts+/">7 Random Thoughts</a>. ; )Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com6tag:blogger.com,1999:blog-7849129657614422206.post-36606388294789325062011-03-18T14:41:00.002-04:002011-03-18T14:46:39.683-04:00I Love DeadliftsYep. I loooove me some deadlifts.<br /><br />Deadlifts are amazing because they are one of the best overall tests of strength, and there is no cheating when it comes to the deadlift. Either you pick the weight up off the ground and lock it out, or you don't. There are no half reps like when some people claim to squat 500 pounds or bench press 315 when they only lower the weight about half way.<br /><br />I friggin' <3 deadlifts.<br /><br />Anyway . . . on to today's training session:<br /><br />1) Sumo Deadlift - 265x3 singles, 275x1 single, and 285 x 1 single<br />These felt great today. I actually tweaked my form a little bit. I put my feet out a little wider and used a more narrow grip on the bar. In fact, my hands weren't on any of the knurling. This felt good and I'm going to stick with this new stance and grip.<br /><br />2a) Barbell Hip Thrust - 135x10, 145x2x8<br />2b) Negative Ab Wheel Rollout - 2 sets<br /><br />Tonight I'm going to do some floor presses and rows. I'll post that next week.<br /><br />Have a wonderful weekend, everyone!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com3tag:blogger.com,1999:blog-7849129657614422206.post-22619327457600783872011-03-17T12:04:00.002-04:002011-03-17T12:08:45.823-04:00Training Update + Back Extension InfoYesterday was a crazy day. I won't go into detail, but we had a family matter to deal with. Thankfully everything turned out wonderful. In fact, it couldn't have gone better.<br /><br />So I got up at 4:30 in the morning yesterday and didn't get to train until about 5 in evening. Surprisingly I had a great workout even though I was completely exhausted.<br /><br />1a) Push Press - 95x2x5, 100x3x2<br />1b) Pullups - 10x5<br /><br />2) KB Swings - 2x25<br /><br />It was short and sweet, but I've never push pressed 100 pounds before, and I could have got it for another rep if not two. All in all, I was very happy with the workout.<br /><br /><span style="font-weight: bold;">Make sure you check this out =></span> <a style="font-weight: bold;" href="http://niashanks.com/blog/Back+Extensions+and+What+You+Should+Know/">Back Extensions and What You Should Know</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-53260345982198513602011-03-14T13:50:00.002-04:002011-03-14T13:54:11.756-04:00Squats: Great Way to Start the Week!This mornings workout:<br /><br />1) Squat - 135x8, 155x1, 165 x 2 singles, 120x8<br />This is the best my squats have felt in a long time. I could have got the 135 ten times, but I didn't want to get too greedy. Next time, I'm going to get it 10, maybe more.<br /><br /><object width="480" height="390"><param name="movie" value="http://www.youtube.com/v/itrUMc33H2Y?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/itrUMc33H2Y?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="390"></embed></object><br /><br />2a) Good Morning - 90x12, 95x10, 100x6<br />2b) Hanging Leg Raise - 3x8<br /><br />Tonight I'm going to do some suspended push-ups and bent over rows.<br /><br />Make sure you check out the new post at my other website. I have two great recipes for you to try => <a style="font-weight: bold;" href="http://niashanks.com/blog/Cooking+Adventures+with+Kale/">Cooking Adventures with Kale</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-37954935968136716362011-03-11T13:43:00.002-05:002011-03-11T13:48:34.824-05:00Friday TrainingHappy Friday!<br /><br />Here is what I did a little while ago:<br /><br />1) Broad Jump - 5x5x90 second rest<br />2a) Jump Squat - 4x5<br />2b) Clean Jump - 55x4x5<br />3) Hanging Knee Raise<br /><br />Today I only did jumps for my lower body. I wasn't in the mood to load my spine, and jumps sounded like fun. Sometimes you just gotta do something enjoyable.<br /><br />Later this afternoon I'll do the following workout:<br />1) Hang Clean - 5x5<br />2a) Standing Press<br />2b) Chin-ups<br /><br />Have a wonderful weekend!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-15773749278593577502011-03-10T10:17:00.002-05:002011-03-10T10:22:56.009-05:00More TrainingFirst, I'll share yesterday's workouts.<br /><br />AM Training Session:<br />1) Sumo Deadlift - 265x4, 240x5<br />2a) BB Hip Thrust - 125x3x10<br />2b) TRX Bodysaw + Pike - 3 sets<br /><br />The sumo deadlifts felt good, but I really wanted to get at least 5 reps. Next time I will get it.<br /><br />PM Training Session:<br />1a) Floor Press - 120x5, 110x6<br />1b) TRX Inverted Row - 2x9<br /><br />2a) Parallel Bar Dips - 3x10<br />2b) TRX Inverted Row - 3x9<br /><br />3a) TRX Bodyweight Extensions - 3 sets<br />3b) KB Curl w/ Towel - 3 sets<br /><br />Today I'm taking it easy, which means I'll go for a brisk walk for about 40 minutes.<br /><br />In case you missed the posts on my other blog, here they are:<br /><a style="font-weight: bold;" href="http://niashanks.com/blog/Not+Everyone+Can+Deadlift/">Not Everyone Can Deadlift</a><br /><a style="font-weight: bold;" href="http://niashanks.com/blog/Do+What+You+Suck+At/">Do What You Suck At</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-87274495278540663562011-03-07T18:14:00.003-05:002011-03-07T18:17:31.186-05:00Doing Work!I hope everyone had a great weekend!<br /><br />I have some exciting news to announce. But not today. Soon . . .<br /><br />As I write this I am smelling my dinner cook. I put a grassfed beef roast in the crock pot this morning with a bunch of veggies, and I've been smelling it for 10 hours now. Looking forward to enjoying that in a few minutes.<br /><br />Here's today's training:<br /><br />AM Training Session<br />1) Jump squat w/ weight vest - 3x10<br /><br />2a) Walking lunge w/ weight vest - 3x12<br />2b) Negative ab wheel rollout - 3x8<br /><br />PM Training Session<br />1a) Push press - 90x6, 80x7, 75x12<br />1b) Rack pullup - 4x10<br /><br />2a) BB Shrug - 3 sets<br />2b) 1 arm KB clean & press - 2x10<br /><br />Both training sessions lasted about 25 minutes, excluding warm-ups.<br /><br />I hope you got your week off to a great training start!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-55534981454072966202011-03-04T12:58:00.002-05:002011-03-04T13:02:03.243-05:00Training UpdateYesterday I didn't get on the computer once. It was great - I need to do that more often.<br /><br />Here is Wednesday's training:<br /><br />AM Session:<br />1) Broad Jump - 5x5<br />2a) Reverse Lunge w/ sandbag held in zercher position - 3x12/10/10<br />2b) Kettlebell swing - 3x15<br />3) Hanging Knee Raise - 2x12<br /><br />PM Session:<br />1) Hang Clean - 90x5x5<br />2a) Press - 85x2x4, and then 2 back off sets<br />2b) Chinups - 4 sets<br /><br />Here is what I've done so far today:<br />1) Squat - 135x2x5 (squats are coming along nicely)<br />2a) Good Morning - 90x3x10<br />2b) Hanging leg raise - 3x8<br /><br />Tonight I'm going to do some suspended push-ups and bent over barbell rows.<br /><br />Also, make sure you check out <a style="font-weight: bold;" href="http://niashanks.com/blog/Not+Everyone+Can+Deadlift/">Not Everyone Can Deadlift</a>.<br /><br />Have a great weekend!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-61029722769746591462011-03-01T16:16:00.002-05:002011-03-01T16:19:42.569-05:00Back to Sumo DeadliftingSo yesterday I pulled sumo for the first time in 3+ months. I didn't set any PRs, but everything went really well.<br /><br />AM Training:<br />1) Sumo Deadlift - worked up to 265x3 (could have pulled it 2 more times at least, but stopped there)<br />2a) Glute Bridge - 3x10-12<br />2b) TRX Bodysaw + Pike - 3x10<br /><br />PM Training:<br />1a) Floor Press - 125x3, 120x2x3<br />1b) TRX Inverted Row - 5 sets<br /><br />2) Parallel Bar Dips - 2x10<br /><br />3a) TRX Bodyweight Extension - 4 sets<br />3b) Towel Curl - 4 sets<br /><br />I also made Shepherds Pie for dinner, and it was absolutely amazing! I may have to share the recipe. Speaking of recipes, check this out => <a style="font-weight: bold;" href="http://niashanks.com/blog/Quick+Yummy+Recipe/">Quick Yummy Recipe</a>.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-88123416806143929702011-02-25T18:29:00.002-05:002011-02-25T18:31:12.798-05:00Today's TrainingI'm gonna make this quick.<br /><br />AM Training Session:<br />1) Jump Squat w/ weight vest - 4x8<br />2a) Walking Lunges w/ weight vest - 3x12<br />2b) Negative Ab Wheel Rollout - 3x7<br /><br />PM Training Session:<br />1a) Push Press - 85x6, 90x2x4, 75x10<br />1b) Rack Pullup - 4 sets<br /><br />Next week I'm going to share with you one of my favorite breakfasts - probably in video format.<br /><br />Have a great weekend!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com1tag:blogger.com,1999:blog-7849129657614422206.post-10109397812184917402011-02-24T11:31:00.002-05:002011-02-24T11:37:10.810-05:00Training UpdateSo yesterday I did things a little differently again.<br /><br />The main change from my previous training is that I switch to total body workouts this week. Well, in addition to that, yesterday I split my training into two different sessions - one in the AM (lower body) and one in the PM (upper body). This is easy for me to do since I train in my garage.<br /><br />I did this because I would rather train for two 20 minute sessions instead of one 40-50 minute session. I was fresher for each one. We'll see how this goes as I'll do it again tomorrow.<br /><br />AM Lower Body<br />1) Squat - worked up to 135x2x3, 105x10<br />2a) Good Morning - 85x3x10<br />2b) Hanging Leg Raise - 3x8<br /><br />PM Upper Body<br />1a) Suspended Pushups - 3x12<br />1b) Palms Up Bent Over BB Row - 90x3x12<br /><br />2a) KB Triceps Ext - 3 sets<br />2b) BB Curl - 3 sets<br /><br />Here is a video with some of the main lifts:<br /><object width="480" height="390"><param name="movie" value="http://www.youtube.com/v/LbbzQFhp758?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/LbbzQFhp758?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="390"></embed></object><br /><br />Everything felt great. Today I'm taking it easy and will be back at it tomorrow.<br /><br />Make sure you check out the following on my other website:<br /><span style="font-weight: bold;">=> </span><a style="font-weight: bold;" href="http://niashanks.com/blog/Interview+with+Jen+Grasso/">Interview with Jen Grasso</a><br /><span style="font-weight: bold;">=> </span><a style="font-weight: bold;" href="http://niashanks.com/blog/Jen+Grasso+Interview+Part+2/">Jen Grasso Interview Part 2</a>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com2tag:blogger.com,1999:blog-7849129657614422206.post-56731968216227233382011-02-21T17:11:00.003-05:002011-02-21T17:14:27.517-05:00Back at ItSo after a not-so-great week of training last week, I was excited to change things up this week and get back to lifting hard and heavy, and with enthusiasm.<br /><br />The main change in my training is that I am going back to total body training for a while. I'll be lifting 3 days per week, and I'll throw in some hill sprints a few times per week.<br /><br />Here's a video with some highlights from today's training session.<br /><iframe title="YouTube video player" src="http://www.youtube.com/embed/AB6D6Ye40Fw?rel=0" allowfullscreen="" width="480" frameborder="0" height="390"></iframe><br /><br />1)Press - 80x3, 85x2x3, and 65x12<br /><br />2a) Chinups - 4x10<br />2b) Glute Bridge - 125x3x10<br />2c) Bodyweight Extensions - 4x12<br /><br />3) Hill Sprints - 7x<br /><br />Great change of pace and I'm looking forward to the rest of the training days this week. Tomorrow, however, will be an off day. I'll probably go for a brisk walk in the morning and then spend some time playing with my dog.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com3tag:blogger.com,1999:blog-7849129657614422206.post-28142778011872137062011-02-18T14:22:00.002-05:002011-02-18T14:24:15.894-05:00Upper Body TrainingAnother easy workout today.<br /><br />1a) Various pushups<br />1b) Rack pullups<br /><br />2a) 1 arm KB overhead press<br />2b) Barbell row<br /><br />Nothing too tough. Just something easy to finish up this week.<br /><br />We all train for different reasons, and people have been sharing theirs. <a style="font-weight: bold;" href="http://niashanks.com/blog/Why+Do+You+Train%3F/">Why Do You Train? </a><br /><br />Have a great weekend, everyone!Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-77451653049031756182011-02-17T14:40:00.003-05:002011-02-17T14:45:21.137-05:00All Ass WorkoutI'll explain the <span style="font-style: italic;">All Ass Workout</span> title of this post in a minute.<br /><br />So I mentioned earlier this week that I have been bored with my training. Well, that hit an all new level of boredom yesterday. It was getting to the point that I wasn't just bored with my workouts, but I was dreading the next one. That is <span style="font-style: italic;">not </span>a good thing.<br /><br />Part of it is because I spent every day of last week skiboarding. We went all day long, and even into the night flying down a mountain. I know my body is a little fatigued, but I know I'm also bored with my current program.<br /><br />Today was supposed to be my squat day, but the last thing I felt like doing was putting a heavy barbell on my back. Yes, there is a time for shutting up, sucking it up, and lifting. However, today I was in desperate need of something different.<br /><br />I walked out the garage knowing one thing - I did not want to put a barbell on my back. So here's what I just did:<br /><br />1a) Walking lunges w/ weight vest - 4 x 12 each leg<br />1b) Barbell glute bridge - 115 x 4 x 12<br />1c) Band Pull-in - 4 x 15<br /><br />That workout was a good change of pace, and I actually enjoyed it. It ended up being an "all ass workout" because after the second set, my butt was cramping.<br /><br />One thing is for sure - next week I am changing things up. I'm still not sure of the details, but I'm going to go back to total body workouts for a while, and I'm only going to lift three days a week, instead of four like I've been doing the past several months.<br /><br />I'll give you the details as I figure them out.<br /><br /><span style="font-weight: bold;">Check this out => <a href="http://niashanks.com/blog/Why+Do+You+Train%3F/">Why Do You Train?</a></span>Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com4tag:blogger.com,1999:blog-7849129657614422206.post-73240566330806472912011-02-15T14:55:00.002-05:002011-02-15T14:58:14.839-05:00More TrainingI must admit, today's training session was painfully boring. Usually I'm "in the zone" when I train and stay focused the entire time. Today, however, my mind was wondering and I just wasn't into the training session. I was completely bored and had to force myself to finish.<br /><br />1a) Floor Press - worked up to 110x7<br />1b) Wide Grip Pullups<br /><br />2a) Press - 4 sets<br />2b) Rack Pullup - 5 sets<br /><br />3) Hill Sprints - 6<br /><br />Next week I'm going to have to change things up. Not sure what I'm going to do yet, but I'll let you know what's going on.<br /><br />Sometimes you just have to do something different.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com1tag:blogger.com,1999:blog-7849129657614422206.post-60206144157733599192011-02-14T14:52:00.003-05:002011-02-14T14:54:59.128-05:00I'm BaaackSo I'm back home after an amazing skiboarding vacation in Snowshoe, West Virginia. We had an amazing time playing in the snow.<br /><br />I share some updates here => <a style="font-weight: bold;" href="http://niashanks.com/blog/I%27m+Back.+Update+Time/">I'm Back. Update Time</a><br /><br />Today's Training:<br />1) Deadlift - worked up to 215x8<br /><br />2a) Full Squat - 5x10<br />2b) Hanging Leg Raise - 5x7<br /><br />Today's training was a little tough, but that's expected after taking off an entire week from training. Some people come back stronger when they take a full week off from lifting weights - I'm not one of them.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-53542022632805891132011-02-04T15:19:00.002-05:002011-02-04T15:22:21.240-05:00Presses & UpdateFirst, today's training session:<br /><br />1) Press - worked up to 75x7<br /><br />2a) Parallel Bar Dips - 5 sets<br />2b) TRX Inverted Rows - 5 sets<br /><br />Next week I'll be playing in the snow and skiboarding, so I won't be posting on this website next week. However, I will still post on my blog, NiaShanks.com.<br /><br />I just posted a quick <a style="font-weight: bold;" href="http://niashanks.com/blog/Random+Nutrition+Tip/">Random Nutrition Tip</a> over there, so make sure you check that out.<br /><br />After next week, I'll be back training hard and heavy, and setting some PRs along the way.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-43732385255861592652011-02-03T16:19:00.002-05:002011-02-03T16:23:47.834-05:00Squats & DeadliftsIt was in the 20's when I headed outside to train today. That means I had on thermals, two pairs of pants, a long sleeved shirt, a hoodie, and a beanie. It kept me very warm.<br /><br />I still suck at squats, but they are slowly but surely coming along. It still feels very unnatural stopping that short - performing a full squat feels much more natural to me.<br /><br />1) Squat - worked up to 115x10 and 165x1<br /><iframe title="YouTube video player" src="http://www.youtube.com/embed/Ni_pT7iUPLE?rel=0" allowfullscreen="" width="480" frameborder="0" height="390"></iframe><br />2a) Deadlift off 2" Board - 150x5x10<br />2b) Ab Wheel Rollout - 5 sets 11-10 reps each set<br /><br />That was more than enough for today. But I will head back out to the garage and do some shrugs later.<br /><br />Make sure you check out <a style="font-weight: bold;" href="http://niashanks.com/blog/Processed+Food+Confusion/">Processed Food Confusion</a> to clear up some nutrition information.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com2tag:blogger.com,1999:blog-7849129657614422206.post-16260525299839207582011-02-01T15:35:00.002-05:002011-02-01T15:38:09.386-05:00Floor PressesI can tell I skipped my deload week. Training has felt a little tougher yesterday and today, but I'm still going to train hard since I won't be lifting next week. I'll be skiboarding!!!<br /><br />Today's training session:<br /><br />1a) Floor Press - 110x6, worked up to 135x1<br /><iframe title="YouTube video player" class="youtube-player" type="text/html" src="http://www.youtube.com/embed/aiOs2oOG_nE?rel=0" allowfullscreen="" width="480" frameborder="0" height="390"></iframe><br />1b) Wide Grip Pullups - 6x5<br /><br />2a) Standing Press w/ Fat Gripz - 57x5x10 (57 pounds, 5 sets, 10 reps)<br />2b) Neutral Grip Pull-ups - 5 sets<br /><br />No hill sprints today because it's raining, and I just didn't feel up to it anyway.Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com0tag:blogger.com,1999:blog-7849129657614422206.post-6118433553302178792011-01-31T16:24:00.003-05:002011-01-31T16:27:04.438-05:00DeadliftingSince I'm taking next week off from strength training all together, I'm going hard and heavy this week. Next week we'll be having fun in the snow. Instead of snowboarding, I'm going to give skiboarding a try. Looks like a ton of fun.<br /><br />1) Deadlift - 215x7, 265x1<br /><iframe title="YouTube video player" class="youtube-player" type="text/html" src="http://www.youtube.com/embed/kuM3RL2PSMI?rel=0" allowfullscreen="" width="480" frameborder="0" height="390"></iframe><br />2a) Full Squat - 5x10<br />2b) Hanging Leg Raise - 5x6<br /><br />In a little I'm going to head back out to the garage for some barbell shrugs.<br /><br />In other exciting news, we have been house hunting for a few months now, and hopefully that will all be over with this week. We'll see . . .Nia Shankshttp://www.blogger.com/profile/03874794687321281834noreply@blogger.com3