Kimba--Thanks! Everybody is pretty welcoming here, so I know it would be great for her if she joins up here. So far I've just used you other gals as an example that, yes, 40 years old is not too late to begin lifting, and yes, there are other women out there that can move some SERIOUS weight and enjoy doing so.
As far as my off days go, I think putting in some light(er) running and/or sled work would be a great way to work off some excess energy. The key is for me to avoid going to the gym on these days, because there is no way I'd stick to just some running or sled work. Seeing as it's not -20 C (About 0 F for all you Americans) anymore, I can definitely head outside.
I have a little hatchback that would be fun to push up and down the street...
12 minutes of warmup--jump rope, forward/backpedal, cariocas, shuffles, pushup rotations, pushups with feet on box, med ball work, handstand holds
12 minutes of skips, repeated broad jumps, 5-10-5 buildups, 5-10-5 live runs
5 sets of:
Push Jerk (105, 105, 110, 115, 115 lb)
10 X 15 lb DB bent over raise
60 sec front plank hold
4 sets of:
12 X 105 lb clean grip reverse lunges
60 sec side plank hold
15 X ghetto slideboard leg curl
5 sets of:
4 X 105 lb close grip bench press
6 X 45 bent over DB rows
8-10 X ghetto glute ham raises
Happy free bonus time (AKA me screwing around after my workout)
2 X 15 lb DB
1 X 25 lb DB
1 X 25 lb plate
1 X 35 lb plate
8 X no weight added
As promised, I did get video of today's workout. Seeing as I have time to kill today, I did a little editing work to it. Unfortunately of the chin up work, I only got the 15 lb DB chin up on tape. I fucked up taping the others. I got 3+ min of me setting up the plates on the belt, but stopped taping before I did the chins because I thought it had been off. Just another one of my smart moments.
Things I noticed from the video:
-My knees seemed to cave in a bit on my broad jumps. I did 4 sets of repeated broad jumps, but only taped the one. I did a form check after watching it and tried to be conscious of my knee position, which seems to have helped.
-I now know why my teammates always chirp me about how I run
-That woman in the background of the jerks and lunges is the star of the show.