30 seconds of ea of the following:
Jump squats, hip thrusts, jump squats, twist hip thrusts, jump squats, Jane fonda left leg, Jane fonda right leg, jump squats, donkey kicks right leg, donkey kicks left leg, jump squats, leg sweeps right, leg sweeps left, jump squats.
●●●●●●●●●●
Empty bar work:
Slow and deliberate, paused at the bottom, explode up
Back squat, front squat, o.h. squat
Toes raised front squat, paused, halfway up, down halfway up, down, explode. 2x
Heels raised back squat, paused, halfway up, down, halfway up, down, explode. 2x
Heels raised o.h. squat, paused 2x
●●●●●●●●●●
KB High pull dead, release/catch into squat, into RDL
20lb x10 / hanging knee raise, paused x5
35lb x8 / high plank leg lifts x5 ea leg
45lb x6 / Strt leg sit ups x10
●●●●●●●●●●
2' step ups / 1' single leg box jumps
20lb x5 ea / x3 ea
35lb x5 ea / x3 ea
45lb x3 ea / x3 ea
●●●●●●●●●●
Mat work jumping onto one leg with and without weight, too convoluted to explain. :)
Toe walking with weighted bag
Standing on foam roller, catch and toss PVC pipe. Each time I fell I had to do pushups. I laddered up to 10 pushups for a total of 55 pushups.
●●●●●●●●●●
Overall, a good night and another night of proving that you don't have to go heavy to work your body. This HAS GOT to help my back because it's strengthening all of those little stabilizers in and around my core. That means that internal girdle is getting stronger to help hold my back and hips in the right place.
I do miss my plates though...
Thursday, January 28, 2016
That Feeling
I've got that feeling again. That feeling of consistent soreness. That feeling of realizing that what I need is already within me. That feeling of steady, quiet determination.
I think, at times, we all place our success and motivation in someone else's hands. We think that we need outside forces to propel us to our goals and power us through the obstacles. It's one of the most detrimental things we can do - take the power of change out of our own control. What we need to realize, and by we I mean ME, is that the power to drive, push, change, defeat, is within us; always has been and always will be. If you can't clearly define why you are training then no amount of outside force will keep you going. The moment you remember why it is you're busting your ass every day is the moment you turn on the perpetual motion switch. Once you have that switch in the on position, nothing will stop you from achieving what you want. There may be days that are an absolute struggle, and times when you feel lower than a snail's ass, but you'll keep going. You keep moving because you know that you can and that you must.
I remembered why I was willingly torturing myself last night. It was what made me workout in the first place because last night, the last thing I wanted to do was sweat. There were so many other things that were calling my name - laundry to fold, t.v. to watch; see, a ton of other things. But then I thought back to a year or two ago, I don't even remember when I started. I remembered struggling to press 12lb dumbbells. I was fat and doughy and horribly unconditioned. Fast forward my thoughts to a year after that when I was swinging a kettlebell for 500 reps each night and that's when that perpetual motion switch clicked on in my head. I swung a 35lb bell for a total of 10,0000 swings in 20 days and here I was today thinking it wouldn't even be worth it to swing 10 times. Fuck that. Fuck that hard. So I took that bell and swung it 500 times and mixed it in with 100 push ups. Perpetual motion would not let me quit even when part of my brain was screaming for mercy. Perpetual motion told that piece of brain to shut up, and keep swinging. And because that whiny side of my brain is a weak ass little bitch, it shut up and kept swinging.
This morning I am sore in all the places that I used to be sore from that many swings - obliques and posterior chain, forearms and hands and because of the push ups, my upper back is feeling it too. Add that onto the soreness still from bench night and I feel amazing. Yes, that pain is enjoyable to me.
There will always be adversity in life. People will come and go. Enthusiasm will wax and wane, but belief in yourself should always be a constant. You will always have YOU and truly, that is the most significant thing one needs to achieve anything in this life. If we do not put ourselves first, nourish ourselves in body, mind and spirit, we are of absolutely no use to anyone or anything. If we are withered and dead inside how can we give life to anything at all positive?
I think, at times, we all place our success and motivation in someone else's hands. We think that we need outside forces to propel us to our goals and power us through the obstacles. It's one of the most detrimental things we can do - take the power of change out of our own control. What we need to realize, and by we I mean ME, is that the power to drive, push, change, defeat, is within us; always has been and always will be. If you can't clearly define why you are training then no amount of outside force will keep you going. The moment you remember why it is you're busting your ass every day is the moment you turn on the perpetual motion switch. Once you have that switch in the on position, nothing will stop you from achieving what you want. There may be days that are an absolute struggle, and times when you feel lower than a snail's ass, but you'll keep going. You keep moving because you know that you can and that you must.
I remembered why I was willingly torturing myself last night. It was what made me workout in the first place because last night, the last thing I wanted to do was sweat. There were so many other things that were calling my name - laundry to fold, t.v. to watch; see, a ton of other things. But then I thought back to a year or two ago, I don't even remember when I started. I remembered struggling to press 12lb dumbbells. I was fat and doughy and horribly unconditioned. Fast forward my thoughts to a year after that when I was swinging a kettlebell for 500 reps each night and that's when that perpetual motion switch clicked on in my head. I swung a 35lb bell for a total of 10,0000 swings in 20 days and here I was today thinking it wouldn't even be worth it to swing 10 times. Fuck that. Fuck that hard. So I took that bell and swung it 500 times and mixed it in with 100 push ups. Perpetual motion would not let me quit even when part of my brain was screaming for mercy. Perpetual motion told that piece of brain to shut up, and keep swinging. And because that whiny side of my brain is a weak ass little bitch, it shut up and kept swinging.
This morning I am sore in all the places that I used to be sore from that many swings - obliques and posterior chain, forearms and hands and because of the push ups, my upper back is feeling it too. Add that onto the soreness still from bench night and I feel amazing. Yes, that pain is enjoyable to me.
There will always be adversity in life. People will come and go. Enthusiasm will wax and wane, but belief in yourself should always be a constant. You will always have YOU and truly, that is the most significant thing one needs to achieve anything in this life. If we do not put ourselves first, nourish ourselves in body, mind and spirit, we are of absolutely no use to anyone or anything. If we are withered and dead inside how can we give life to anything at all positive?
Wednesday, January 27, 2016
Back To Basics
35lb KB Swings / pushups
x10 / x5
x15 / x5
x25 / x5
x50 / x5
5 sets
A total of 500 swings and 100 pushups.
Total time was approx. 45 minutes. I rested for about a 60 - 90 seconds in between each set. After the second set I had to run out to the garage to get my sissy mittens. One of my calluses separated from my hand. I didn't want it to rip totally off because I'm in the gym tomorrow. Better to put on gloves than not be able to hold the bar during squats.
●●●●●●●●●●
There was a time, last year I think, that I did a 10,000 swing challenge. 500 swings a night, plus some accessory work in between. I remember That swings got me tight, so I'm adding them back in. My core was so much better then than now, I screwed up by letting it go. Now it's time to get it back.
x10 / x5
x15 / x5
x25 / x5
x50 / x5
5 sets
A total of 500 swings and 100 pushups.
Total time was approx. 45 minutes. I rested for about a 60 - 90 seconds in between each set. After the second set I had to run out to the garage to get my sissy mittens. One of my calluses separated from my hand. I didn't want it to rip totally off because I'm in the gym tomorrow. Better to put on gloves than not be able to hold the bar during squats.
●●●●●●●●●●
There was a time, last year I think, that I did a 10,000 swing challenge. 500 swings a night, plus some accessory work in between. I remember That swings got me tight, so I'm adding them back in. My core was so much better then than now, I screwed up by letting it go. Now it's time to get it back.
Tuesday, January 26, 2016
My Core Sucks
Pushups, timed (not sure how long) x25. I think I misunderstood what I was supposed to do, I could have gotten more. Still managed 25 in a row which is more than I've ever done.
●●●●●●●●●●
45lb KB shrugs x100
●●●●●●●●●●
3 part bench x5
Bench / 45lb rows w/fat grips x5 ea arm
65lb 4/1 x5 / rows
95lb 4/1 x5 / rows
115lb x5 / rows
135lb w/foam roller 4/1 x5 (light assist) / rows
135lb no roller 4/1 x1 (light assist ) / rows
135lb no roller 4/1 x1 (light assist) / rows
135lb no roller 4/1 x1 (light assist) / rows
95lb w/foam roller x10 (narrow) / rows, 3x
●●●●●●●●●●
Hang from swivel grips
●●●●●●●●●●
Hanging knee raise 4/1 x5
orange band pull downs with a pause x20
Walk out/ hands up pushup / walk back in x5
H.K.R. 4/1 x5, band pull downs x20, 3x
H.K.R. x15
Band pull downs x15
H.K.R x10
Band pull downs x15, x10
●●●●●●●●●●
10lb (?) KB o.h. tricep ext x5 ea arm (assisted)
10lb KB o.h. tri. Ext (two hands) x10
●●●●●●●●●●
5lb shrug/tee x20
5lb shrug/front raise x20
5lb shrug/kick back x20
5lb front tri. Ext x20
5lb tee/Y x10 ea movement
●●●●●●●●●●
25lb shrug/hammer curl pause x10, 2x
●●●●●●●●●●
I'm pleased (sort of) with benching tonight. I'd like to see that 135lb getting up a lot easier than it is, but it will happen because I won't accept anything else.
What's bothering me most is the lack of core strength that I have. It's really pissing me off so my attention is being diverted to strengthening that area. A weak core just kills everything.
Happy to have felt such a tight pump tonight, a good burn going in my traps and having Justin tell me that I was getting a lot of muscles. Hearing that muscles in your back are now visible is a boost that maybe some people won't understand. But to me, it means my work is becoming visible and if it's visible, it means there's progress. I'm even beginning to see some muscles separation on my thighs. They, however, still have a long way to go.
Confidence is there though. Along with determination and quiet drive.
●●●●●●●●●●
45lb KB shrugs x100
●●●●●●●●●●
3 part bench x5
Bench / 45lb rows w/fat grips x5 ea arm
65lb 4/1 x5 / rows
95lb 4/1 x5 / rows
115lb x5 / rows
135lb w/foam roller 4/1 x5 (light assist) / rows
135lb no roller 4/1 x1 (light assist ) / rows
135lb no roller 4/1 x1 (light assist) / rows
135lb no roller 4/1 x1 (light assist) / rows
95lb w/foam roller x10 (narrow) / rows, 3x
●●●●●●●●●●
Hang from swivel grips
●●●●●●●●●●
Hanging knee raise 4/1 x5
orange band pull downs with a pause x20
Walk out/ hands up pushup / walk back in x5
H.K.R. 4/1 x5, band pull downs x20, 3x
H.K.R. x15
Band pull downs x15
H.K.R x10
Band pull downs x15, x10
●●●●●●●●●●
10lb (?) KB o.h. tricep ext x5 ea arm (assisted)
10lb KB o.h. tri. Ext (two hands) x10
●●●●●●●●●●
5lb shrug/tee x20
5lb shrug/front raise x20
5lb shrug/kick back x20
5lb front tri. Ext x20
5lb tee/Y x10 ea movement
●●●●●●●●●●
25lb shrug/hammer curl pause x10, 2x
●●●●●●●●●●
I'm pleased (sort of) with benching tonight. I'd like to see that 135lb getting up a lot easier than it is, but it will happen because I won't accept anything else.
What's bothering me most is the lack of core strength that I have. It's really pissing me off so my attention is being diverted to strengthening that area. A weak core just kills everything.
Happy to have felt such a tight pump tonight, a good burn going in my traps and having Justin tell me that I was getting a lot of muscles. Hearing that muscles in your back are now visible is a boost that maybe some people won't understand. But to me, it means my work is becoming visible and if it's visible, it means there's progress. I'm even beginning to see some muscles separation on my thighs. They, however, still have a long way to go.
Confidence is there though. Along with determination and quiet drive.
Thursday, January 21, 2016
Sore In Odd Places
Stretching & stability work
●●●●●●●●●●
Toe work:
Walk straight line on toes 40'
Wide step on toes 40'
Bound on toes 40'
Leg raise/airplane on foam brick
Jump onto foam brick, land on toes
Jump from one foot to another on foam brick
With orange band assist: squat hops x10, single leg squat hops x10
●●●●●●●●●●
SQUATS:
Bar 4/1 x10
Hanging knee raises x5
Bar 3/1/3 x5
H.K.R. x5
Bar 3/1/3 no lockout, H.K.R. x5, 3x (?)
Bar 3 part squat x10
●●●●●●●●●●
Narrow stance, wide grip dead/shrug/calf raise 65lb x10, hanging leg extensions x3, 3x
●●●●●●●●●●
Reverse hypers x10
Sitting on stability ball: 10lb plate push x20 ea leg
Standing: push behind 10lb plate x10 ea leg
Hip circles x10 ea leg
145lb medicine ball:
Situp/single leg hip thrust on ball x15 ea leg
●●●●●●●●●●
Justin mixed it up tonight and it was humbling, to say the least. Slow movements with an empty bar to concentrate on form are deceptively tiring and balance work kills me. But the balance work will hit the stabilizer muscles and that's going to help strengthen my back without stressing to the point of injury.
So, we'll check back in the next day or so and see all the odd little spots that are sore.
●●●●●●●●●●
Toe work:
Walk straight line on toes 40'
Wide step on toes 40'
Bound on toes 40'
Leg raise/airplane on foam brick
Jump onto foam brick, land on toes
Jump from one foot to another on foam brick
With orange band assist: squat hops x10, single leg squat hops x10
●●●●●●●●●●
SQUATS:
Bar 4/1 x10
Hanging knee raises x5
Bar 3/1/3 x5
H.K.R. x5
Bar 3/1/3 no lockout, H.K.R. x5, 3x (?)
Bar 3 part squat x10
●●●●●●●●●●
Narrow stance, wide grip dead/shrug/calf raise 65lb x10, hanging leg extensions x3, 3x
●●●●●●●●●●
Reverse hypers x10
Sitting on stability ball: 10lb plate push x20 ea leg
Standing: push behind 10lb plate x10 ea leg
Hip circles x10 ea leg
145lb medicine ball:
Situp/single leg hip thrust on ball x15 ea leg
●●●●●●●●●●
Justin mixed it up tonight and it was humbling, to say the least. Slow movements with an empty bar to concentrate on form are deceptively tiring and balance work kills me. But the balance work will hit the stabilizer muscles and that's going to help strengthen my back without stressing to the point of injury.
So, we'll check back in the next day or so and see all the odd little spots that are sore.
Wednesday, January 20, 2016
That's Why You Never Give Up
Warm up stretches
Hanging knee swivels x10
Orange band face pulls, pulse x3, 10x
●●●●●●●●●●
BENCH:
Bar x10 4/1
15lb DB press punch x15 ea arm
15lb DB o.h. tricep ext x20
15lb DB piston x15 ea arm
65lb x5
95lb x3
115lb x2
135lb x1 FAIL
135lb x1 FAIL
135lb x1 GOT IT!!!!
65lb x10, 65lb upright row x10, 5x
●●●●●●●●●●
25lb DB press x3 ea
KB narrow pushups x10
30lb DB press x3 ea
KB p.u. x7
35lb DB press x2 ea
KB p.u. x6
12lb DB press x30 ea
12lb DB o.h. tricep ext x30
●●●●●●●●●●
I was getting angry that I kept missing the 135lb bench. I've done it before, but for some teason, tonight was messing with my head. On the third try, I just told myself to do it. And I did. I'm happy that I got it, but I still feel like I've gotten weaker instead of stronger. As usual, I'm sure it's all my mindset. But I never give up.
Hanging knee swivels x10
Orange band face pulls, pulse x3, 10x
●●●●●●●●●●
BENCH:
Bar x10 4/1
15lb DB press punch x15 ea arm
15lb DB o.h. tricep ext x20
15lb DB piston x15 ea arm
65lb x5
95lb x3
115lb x2
135lb x1 FAIL
135lb x1 FAIL
135lb x1 GOT IT!!!!
65lb x10, 65lb upright row x10, 5x
●●●●●●●●●●
25lb DB press x3 ea
KB narrow pushups x10
30lb DB press x3 ea
KB p.u. x7
35lb DB press x2 ea
KB p.u. x6
12lb DB press x30 ea
12lb DB o.h. tricep ext x30
●●●●●●●●●●
I was getting angry that I kept missing the 135lb bench. I've done it before, but for some teason, tonight was messing with my head. On the third try, I just told myself to do it. And I did. I'm happy that I got it, but I still feel like I've gotten weaker instead of stronger. As usual, I'm sure it's all my mindset. But I never give up.
Monday, January 18, 2016
Don't You Dare Count Me Out
Early morning:
90 second plank
Mid day:
Situps across my bed, holding Emily x10, 3x. She's about 55lbs.
Night:
3 sets of the following:
90 second plank
Strt. Leg sit ups x20
20lb KB goblet x10
Hanging knee raises (to chest) x10
20lb grappler plus goblet squats x10
●●●●●●●●●●
I haven't been active since Thursday because I didn't want to take a chance hurting myself worse than I already had. But I could not sit one more night. So I did this. My legs didn't bother me at all, but I felt the back getting angry. So I figured 3 sets was enough.
Tomorrow I go see the chiropractor and get some sort of relief. I may complain, cuss, get pissed off, but I will NEVER quit. When all the rest of you are laying on the ground, spent, I'll be plowing forward. Bet your ass on that. Call it arrogance, call it stupidity, but you can also call it the truth.
90 second plank
Mid day:
Situps across my bed, holding Emily x10, 3x. She's about 55lbs.
Night:
3 sets of the following:
90 second plank
Strt. Leg sit ups x20
20lb KB goblet x10
Hanging knee raises (to chest) x10
20lb grappler plus goblet squats x10
●●●●●●●●●●
I haven't been active since Thursday because I didn't want to take a chance hurting myself worse than I already had. But I could not sit one more night. So I did this. My legs didn't bother me at all, but I felt the back getting angry. So I figured 3 sets was enough.
Tomorrow I go see the chiropractor and get some sort of relief. I may complain, cuss, get pissed off, but I will NEVER quit. When all the rest of you are laying on the ground, spent, I'll be plowing forward. Bet your ass on that. Call it arrogance, call it stupidity, but you can also call it the truth.
Friday, January 15, 2016
I Was Made For Struggle
Last night...ugh. What a train wreck of a session. I know my trainer will disagree, but to me, it was awful. I got through some sets of squats and good mornings but when we hit the simple little task of kettle bell grappler squats, I was betrayed, yet again, by my own body. The rest of the session was spent stretching.
I had to stop the chiropractor visits every week because I couldn't afford the extra financial burden. Since doing that, however, I've had a constant headache, and my back is right back where it used to be - being a bitch at the slightest sense of work. It appears that while I can't afford financially to go, I can't afford physically not to. I've decided to try once a month. I can afford the $40 copay and it will keep me in my allowed 12 visits per year. (Let's not even get started on the scam that is American health insurance)
Honestly though, this is the straw that is attempting to break the camel's back. For the past week and half I have felt like complete shit - headaches, no appetite, dehydrated, depressed, frustrated and lost. 2016 has started off in a shitty way, but I felt like I always had this. I always had the gym and lifting. Now I feel it slipping and I can't let that happen. This has always been about more than just throwing weights around. I bet if you ask anyone who lifts hard, you'll get a similar answer. For me, this is about achieving a dream that I've had since high school. It's about standing on my own and being independent. It's about expanding my sphere of life and knowledge. I've failed in pretty much everything that I've attempted. Relationships are a nightmare and I have no life to speak of. So far my greatest accomplishment has been my daughter and she has more to do with that than I do. lol She's just inherently awesome. So if I lose this, I have nothing except another disappointment. Mentally, I can't handle that. It makes it even more difficult when I go home and explain what's going on and I hear "maybe you should lay off the gym?". People don't get it. They don't get the depth of the reasons, they don't get the depth of the meaning that this has to me and that pisses me off because it means they don't get me. Like I said, part of this journey is attaining independence. As the sun sets, we have only ourselves to praise or admonish for the day's deeds.
Justin told me that I'm super critical of myself. And I know I am. The logical half of my brain understands that pain like this isn't good and that I need to resolve the issue in order to grow and get better. I know that not every at bat can be a home run and that some nights are going to fall flat and I understand that not every performance is going to be stellar. Then there's the emotional side of my brain that sees this "back issue" as a weak ass excuse and if there's one thing I cannot stand it's excuses. The emotional side of me is fucking pissed at itself for allowing defeat. It's frustrated beyond imagination at the halting of progress. And it's scared. Scared that this dream was another waste of time. I've wasted too much time in my 39 years, that shit needs to stop, and it needs to stop now. I'm behind the curve as it is and I'm trying to make up time. I don't need added delays and obstacles to fight through. I don't need them, but it looks like I'm getting them anyhow. Fucking life, ugh.
So, no, stopping is not an option. It never has been and never will be. Quitting would be the easiest route, right? Quitting always is. But easy wasn't meant for me. I was built for struggle and adversity. I was made for fighting and scrapping; getting beat down and still getting back up swinging. I may not like the fight that I'm in, but I'm in it and I don't intend to lose; not by any stretch of the imagination. The only thing to do is dry the tears, down some aleve and carry the fuck on. At times like these I'm reminded of a quote I saw on the bulletin board at the gym, the first day I walked in there. It's one of the signs to me that I was in exactly the right place. The quote was by John Dryden,
"I am a little wounded, but I am not slain; I will lay me down to bleed a little while, then I will rise and fight again."
This battle isn't over, and I will rise to fight again.
I had to stop the chiropractor visits every week because I couldn't afford the extra financial burden. Since doing that, however, I've had a constant headache, and my back is right back where it used to be - being a bitch at the slightest sense of work. It appears that while I can't afford financially to go, I can't afford physically not to. I've decided to try once a month. I can afford the $40 copay and it will keep me in my allowed 12 visits per year. (Let's not even get started on the scam that is American health insurance)
Honestly though, this is the straw that is attempting to break the camel's back. For the past week and half I have felt like complete shit - headaches, no appetite, dehydrated, depressed, frustrated and lost. 2016 has started off in a shitty way, but I felt like I always had this. I always had the gym and lifting. Now I feel it slipping and I can't let that happen. This has always been about more than just throwing weights around. I bet if you ask anyone who lifts hard, you'll get a similar answer. For me, this is about achieving a dream that I've had since high school. It's about standing on my own and being independent. It's about expanding my sphere of life and knowledge. I've failed in pretty much everything that I've attempted. Relationships are a nightmare and I have no life to speak of. So far my greatest accomplishment has been my daughter and she has more to do with that than I do. lol She's just inherently awesome. So if I lose this, I have nothing except another disappointment. Mentally, I can't handle that. It makes it even more difficult when I go home and explain what's going on and I hear "maybe you should lay off the gym?". People don't get it. They don't get the depth of the reasons, they don't get the depth of the meaning that this has to me and that pisses me off because it means they don't get me. Like I said, part of this journey is attaining independence. As the sun sets, we have only ourselves to praise or admonish for the day's deeds.
Justin told me that I'm super critical of myself. And I know I am. The logical half of my brain understands that pain like this isn't good and that I need to resolve the issue in order to grow and get better. I know that not every at bat can be a home run and that some nights are going to fall flat and I understand that not every performance is going to be stellar. Then there's the emotional side of my brain that sees this "back issue" as a weak ass excuse and if there's one thing I cannot stand it's excuses. The emotional side of me is fucking pissed at itself for allowing defeat. It's frustrated beyond imagination at the halting of progress. And it's scared. Scared that this dream was another waste of time. I've wasted too much time in my 39 years, that shit needs to stop, and it needs to stop now. I'm behind the curve as it is and I'm trying to make up time. I don't need added delays and obstacles to fight through. I don't need them, but it looks like I'm getting them anyhow. Fucking life, ugh.
So, no, stopping is not an option. It never has been and never will be. Quitting would be the easiest route, right? Quitting always is. But easy wasn't meant for me. I was built for struggle and adversity. I was made for fighting and scrapping; getting beat down and still getting back up swinging. I may not like the fight that I'm in, but I'm in it and I don't intend to lose; not by any stretch of the imagination. The only thing to do is dry the tears, down some aleve and carry the fuck on. At times like these I'm reminded of a quote I saw on the bulletin board at the gym, the first day I walked in there. It's one of the signs to me that I was in exactly the right place. The quote was by John Dryden,
"I am a little wounded, but I am not slain; I will lay me down to bleed a little while, then I will rise and fight again."
This battle isn't over, and I will rise to fight again.
Thursday, January 14, 2016
Here We Go Again
SQUATS:
Bar x10
65lb x10
85lb x10
95lb x3, x2, x2
LOW BOX:
95lb x3
115lb x3
125lb x3
PARALLEL BOX:
135lb x3, x2, x2, x2, x2
95lb x10 (wide stance)
●●●●●●●●●●
Good mornings with safety squat bar x5, 3x
●●●●●●●●●●
Pistol squats (3' box) x3 ea leg
35lb KB step ups (1' ?) X5 ea leg
35lb KB grappler lunge x1 ea, goblet x1, 10x
Pistol squats (3' box) x4 ea leg
45lb KB step ups x6 ea
Couldn't finish the set because my back gave out. I spent the reat of the night being pissed off and stretching.
●●●●●●●●●●
It looks as though I'm going to have to go back to the chiropractor at least once a month. I was doing so well and then tonight happened. Just those stupid little movements and it broke me. Yes, I cried. That pisses me off even more.
Bar x10
65lb x10
85lb x10
95lb x3, x2, x2
LOW BOX:
95lb x3
115lb x3
125lb x3
PARALLEL BOX:
135lb x3, x2, x2, x2, x2
95lb x10 (wide stance)
●●●●●●●●●●
Good mornings with safety squat bar x5, 3x
●●●●●●●●●●
Pistol squats (3' box) x3 ea leg
35lb KB step ups (1' ?) X5 ea leg
35lb KB grappler lunge x1 ea, goblet x1, 10x
Pistol squats (3' box) x4 ea leg
45lb KB step ups x6 ea
Couldn't finish the set because my back gave out. I spent the reat of the night being pissed off and stretching.
●●●●●●●●●●
It looks as though I'm going to have to go back to the chiropractor at least once a month. I was doing so well and then tonight happened. Just those stupid little movements and it broke me. Yes, I cried. That pisses me off even more.
Tuesday, January 12, 2016
Meh
55lb single KB shrugs x50
●●●●●●●●●●
3 Part bench mobility x5
Bar 4/1 x10
65lb 4/15
95lb x3 / orange band pull x10 (paused), 4x
95lb x14 (max reps) / band pull x10
●●●●●●●●●●
Floor press (elevated hips) x3 ea arm
20lb, 25lb, 30lb, 35lb, 45lb - fail
●●●●●●●●●●
Inclined bench / row
20lb x12 / 45lb x5 ea
25lb x12 / 45lb x5
30lb x6
12lb x30
●●●●●●●●●●
Narrow grip bench w/ 100lbs chains x5
Row/shrug w/100lbs chains x10, 3x
●●●●●●●●●●
12lb ball chest throw from knees, bear raw to ball, orange band tricep pull downs x10, hanging knee raises x10.
Did that medley 3x
●●●●●●●●●●
I feel like he went easy on me tonight. On the one hand, I'm glad because I feel awful. On the other hand, I feel bad because I don't like things being easy.
Oh well. Now it's time for dinner then time spent with my daughter.
●●●●●●●●●●
3 Part bench mobility x5
Bar 4/1 x10
65lb 4/15
95lb x3 / orange band pull x10 (paused), 4x
95lb x14 (max reps) / band pull x10
●●●●●●●●●●
Floor press (elevated hips) x3 ea arm
20lb, 25lb, 30lb, 35lb, 45lb - fail
●●●●●●●●●●
Inclined bench / row
20lb x12 / 45lb x5 ea
25lb x12 / 45lb x5
30lb x6
12lb x30
●●●●●●●●●●
Narrow grip bench w/ 100lbs chains x5
Row/shrug w/100lbs chains x10, 3x
●●●●●●●●●●
12lb ball chest throw from knees, bear raw to ball, orange band tricep pull downs x10, hanging knee raises x10.
Did that medley 3x
●●●●●●●●●●
I feel like he went easy on me tonight. On the one hand, I'm glad because I feel awful. On the other hand, I feel bad because I don't like things being easy.
Oh well. Now it's time for dinner then time spent with my daughter.
Sunday, January 10, 2016
The Struggle
50lb DB shrugs x50
●●●●●●●●●●
DEADS:
135lb x8
155lb x6
165lb x3 (belt)
185lb x3, 3x (almost fainted)
165lb x3
155lb x6
135lb x1 (back gave out, too light headed)
●●●●●●●●●●
35lb KB RDL x10 ea leg
Inclined hip thrusters 35lb x20
3 sets
●●●●●●●●●●
Cement block work:
Side hops x10 ea leg
Rear dips x10 ea
Side dips x10 ea
3 sets
●●●●●●●●●●
Tonight sucked ass. I haven't been eating or drinking nearly enough. My head has been pounding for the past 4 days, my back is fucked, I'm depressed and I'm struggling. Last time I did deads I didn't have to belt up until 185lb and I got 100 lifts total. Tonight I got a lousy 36. That 185lb felt bolted to the damn floor and I only managed 3 sets because I nearly passed out.
Even still, I'm glad I went out and did something. I fought with myself all day long to get out there. I have only myself to depend on. A very important person in my life is no longer there and the hole that remains is trying to suck me in. Another struggle, as we all have in our lives. We all face adversity in different ways, we all deal with it in different ways. My way isn't entirely healthy and i'm working to get back on the healthy side of things. The struggle is real, but so is my determination.
●●●●●●●●●●
DEADS:
135lb x8
155lb x6
165lb x3 (belt)
185lb x3, 3x (almost fainted)
165lb x3
155lb x6
135lb x1 (back gave out, too light headed)
●●●●●●●●●●
35lb KB RDL x10 ea leg
Inclined hip thrusters 35lb x20
3 sets
●●●●●●●●●●
Cement block work:
Side hops x10 ea leg
Rear dips x10 ea
Side dips x10 ea
3 sets
●●●●●●●●●●
Tonight sucked ass. I haven't been eating or drinking nearly enough. My head has been pounding for the past 4 days, my back is fucked, I'm depressed and I'm struggling. Last time I did deads I didn't have to belt up until 185lb and I got 100 lifts total. Tonight I got a lousy 36. That 185lb felt bolted to the damn floor and I only managed 3 sets because I nearly passed out.
Even still, I'm glad I went out and did something. I fought with myself all day long to get out there. I have only myself to depend on. A very important person in my life is no longer there and the hole that remains is trying to suck me in. Another struggle, as we all have in our lives. We all face adversity in different ways, we all deal with it in different ways. My way isn't entirely healthy and i'm working to get back on the healthy side of things. The struggle is real, but so is my determination.
Friday, January 8, 2016
You've Got The Wrong Mirror
Tonight was a conditioning night. That means that it's a small group instead of my usual one on one training. Groups make me nervous. I'm not a group sort of a person; which is the second reason I force myself to go to these conditioning classes. The first reason is, well, I need better conditioning, duh.
I go through what I need to do, but there's always the part of my demented brain that worries if I look dumb, awkward, weak. I always feel like the weakest of the bunch so I intentionally pick weights that others don't. Believe me, that's bitten me in the ass more than once. It's all part of the insecurities of a damaged mind. A mind that has never had much self confidence and the little spurts that it gets now invariably lead to feelings of guilt; guilt for being vain or proud.
So tonight, as I was doing my dips, thinking thoughts that ranged from "don't give up, someone is looking at you" to "holy fuck, i'm doing dips" to "shit, was that 13 or 14?", I was quite surprised when the woman next to me said "you make this look so easy".
I took a chance and spoke, knowing full well I was about to trip over every word. I told her and another woman there how it wasn't maybe a couple of weeks ago that I was struggling to get 10 in a row and they weren't a very good ten either. Now, dips aren't so bad. I told her, at first, everything looks impossible and then one day, it looks awesome.
That one person, with that one comment made my night. I forgot to get her name, but I will and I'll thank her. Maybe I'll see her again at one of the classes. She made me realize that I have a tendency to look at myself not in a true mirror, but in one of those curvy, fun house mirrors. My faults are amplified and exaggerated; made grotesque and unflattering, and it turns my stomach. But what I see isn't truly reality. This woman saw someone who apparently didn't seem to have too much trouble performing the nights tasks, while in my mind, in that fun house mirror, I thought I looked like a 3 legged epileptic kangaroo with a cramp in it's foot.
I'm not saying that my mindset is totally changed and I'm just so proud of the pretty ballerina I've become. However, I will now admit that maybe I'm not as bad as I think and that maybe I'm good enough for some people to actually admire in certain regards.
If I can motivate or inspire one person in my life then I will be happy. But, what if, that one person that I inspire is myself? If I can inspire myself then I'll be damn near unstoppable. And if I become unstoppable, I'm bringing as many people as I can along for the ride. It's a win/win.
Tonight's lessons were big and they sprang from such a tiny place. The web of wyrd is constantly being woven and our strands overlap with countless other strands of countless other people. We all affect not only our lives with our thoughts, actions and words, but the lives of everyone else as well. So make your thoughts, actions and words positive and active, uplifting and encouraging. You never know whose mind you'll change.
I go through what I need to do, but there's always the part of my demented brain that worries if I look dumb, awkward, weak. I always feel like the weakest of the bunch so I intentionally pick weights that others don't. Believe me, that's bitten me in the ass more than once. It's all part of the insecurities of a damaged mind. A mind that has never had much self confidence and the little spurts that it gets now invariably lead to feelings of guilt; guilt for being vain or proud.
So tonight, as I was doing my dips, thinking thoughts that ranged from "don't give up, someone is looking at you" to "holy fuck, i'm doing dips" to "shit, was that 13 or 14?", I was quite surprised when the woman next to me said "you make this look so easy".
I took a chance and spoke, knowing full well I was about to trip over every word. I told her and another woman there how it wasn't maybe a couple of weeks ago that I was struggling to get 10 in a row and they weren't a very good ten either. Now, dips aren't so bad. I told her, at first, everything looks impossible and then one day, it looks awesome.
That one person, with that one comment made my night. I forgot to get her name, but I will and I'll thank her. Maybe I'll see her again at one of the classes. She made me realize that I have a tendency to look at myself not in a true mirror, but in one of those curvy, fun house mirrors. My faults are amplified and exaggerated; made grotesque and unflattering, and it turns my stomach. But what I see isn't truly reality. This woman saw someone who apparently didn't seem to have too much trouble performing the nights tasks, while in my mind, in that fun house mirror, I thought I looked like a 3 legged epileptic kangaroo with a cramp in it's foot.
I'm not saying that my mindset is totally changed and I'm just so proud of the pretty ballerina I've become. However, I will now admit that maybe I'm not as bad as I think and that maybe I'm good enough for some people to actually admire in certain regards.
If I can motivate or inspire one person in my life then I will be happy. But, what if, that one person that I inspire is myself? If I can inspire myself then I'll be damn near unstoppable. And if I become unstoppable, I'm bringing as many people as I can along for the ride. It's a win/win.
Tonight's lessons were big and they sprang from such a tiny place. The web of wyrd is constantly being woven and our strands overlap with countless other strands of countless other people. We all affect not only our lives with our thoughts, actions and words, but the lives of everyone else as well. So make your thoughts, actions and words positive and active, uplifting and encouraging. You never know whose mind you'll change.
Dips Aren't So Bad
Warm up:
400m run
●●●●●●●●●●
Barbell complex:
65lb for all movements
Deadlift, row,hang clean, press, front squat x5, 4x
●●●●●●●●●●
4 Rounds:
Burpees x5
Hanging Knee Raises x10
55lb KB swings x10
Incline push ups (bench) x15
Dips (bench) x15
Front/side plate raises 10lb x10 ea movement
Incline hip thrusters 80lb Bulgarian bag x20
200m run
●●●●●●●●●●
So, as I was dipping away tonight I noticed something. I was doing dips. I don't think it was very long ago that they were the bane of my existence (one of many banes). Tonight, I was doing sets of 15 and I was completing the sets. It's a small thing, but those small things are sometimes what we forget to pay attention to. Those dips mean my triceps are getting stronger, and my shoulders too.
I get so caught up in what I can't do, the lifts that I miss, the weight I couldn't move. I forget to take that small step back and look at the progress that I've made. So, maybe tonight I'll do that, I think I need it.
400m run
●●●●●●●●●●
Barbell complex:
65lb for all movements
Deadlift, row,hang clean, press, front squat x5, 4x
●●●●●●●●●●
4 Rounds:
Burpees x5
Hanging Knee Raises x10
55lb KB swings x10
Incline push ups (bench) x15
Dips (bench) x15
Front/side plate raises 10lb x10 ea movement
Incline hip thrusters 80lb Bulgarian bag x20
200m run
●●●●●●●●●●
So, as I was dipping away tonight I noticed something. I was doing dips. I don't think it was very long ago that they were the bane of my existence (one of many banes). Tonight, I was doing sets of 15 and I was completing the sets. It's a small thing, but those small things are sometimes what we forget to pay attention to. Those dips mean my triceps are getting stronger, and my shoulders too.
I get so caught up in what I can't do, the lifts that I miss, the weight I couldn't move. I forget to take that small step back and look at the progress that I've made. So, maybe tonight I'll do that, I think I need it.
Thursday, January 7, 2016
I'm Stroking!
45lb KB Farmer's carry w/shrugs approx. 100'
●●●●●●●●●●
SQUATS:
Bar x10
65lb x10
85lb x10
105lb x10
High kicks x10
●●●●●●●●●●
1/4 SQUAT:
135lb x10
225lb x9
●●●●●●●●●●
3/4 SQUAT
225lb x6
225lb x3, 10 second hold on last rep
●●●●●●●●●●
1/2 SQUAT (just above parallel?)
225lb 4 seconds down
245lb 4 sec. down
135lb 4 sec. down
135lb x10
●●●●●●●●●●
PARALLEL:
95lb 4 sec. down
95lb x10
●●●●●●●●●●
FULL DEPTH:
95lb x10
●●●●●●●●●●
3 Sets of:
50lb wide box squats x3, reactive hops x20, 2' step ups x10 ea leg
●●●●●●●●●●
3 Sets of:
Reverse hyper (machine weight) x10
Hanging knee raises x10
●●●●●●●●●●
As always, it feels awesome to go under those heavier weights. No issues with my knees or back. I did belt up for the 225lb, but I'm ok with that. I tried to lift the 245lb from the safety bars to rerack it after the slow eccentric movement, but I couldn't budge it. My weak point is this midrange, but it won't be for long. Right now, what's bothering me most is my head. I may have popped a vessel, but I'm told as long as I don't smell toast, I'm good. ;)
●●●●●●●●●●
SQUATS:
Bar x10
65lb x10
85lb x10
105lb x10
High kicks x10
●●●●●●●●●●
1/4 SQUAT:
135lb x10
225lb x9
●●●●●●●●●●
3/4 SQUAT
225lb x6
225lb x3, 10 second hold on last rep
●●●●●●●●●●
1/2 SQUAT (just above parallel?)
225lb 4 seconds down
245lb 4 sec. down
135lb 4 sec. down
135lb x10
●●●●●●●●●●
PARALLEL:
95lb 4 sec. down
95lb x10
●●●●●●●●●●
FULL DEPTH:
95lb x10
●●●●●●●●●●
3 Sets of:
50lb wide box squats x3, reactive hops x20, 2' step ups x10 ea leg
●●●●●●●●●●
3 Sets of:
Reverse hyper (machine weight) x10
Hanging knee raises x10
●●●●●●●●●●
As always, it feels awesome to go under those heavier weights. No issues with my knees or back. I did belt up for the 225lb, but I'm ok with that. I tried to lift the 245lb from the safety bars to rerack it after the slow eccentric movement, but I couldn't budge it. My weak point is this midrange, but it won't be for long. Right now, what's bothering me most is my head. I may have popped a vessel, but I'm told as long as I don't smell toast, I'm good. ;)
Wednesday, January 6, 2016
Tuesday, January 5, 2016
And The Hyper Trophy Goes To.....
50lb DB rows w/fat grip x40 ea side
●●●●●●●●●●
Bar w/f.g. x10
65lb x10
75lb x10
85lb x10
95lb x7, x3 w/assistance
95lb x10 w/assistance
95lb s.s.pad x10
95lb s.s.pad x10
65lb s.s.pad x10
Bar x23 narrow
Bar x5 wide
Bar x2 mid
●●●●●●●●●●
Bent rows:
Bar x100 (made it to 30 before I had to stop. I got to 60 before I had to set the bar down. It was a struggle from then on out)
●●●●●●●●●●
15lb. DB speed press x20, shoulder / lat. raise (45°) x10. Did that 3x
●●●●●●●●●●
20lb DB medley:
Hammer curl hold, shrugs, and some other stuff. Had to skip the bent rows because was back was tightening up.
●●●●●●●●●●
Core work on a stability ball
●●●●●●●●●●
I have to add that at some point in the benches, the fat grips came off the bar, but I don't remember when. It may have been on the last set of 65lb with the s.s. pad
Tonight was about hypertrophy, and burning through some negative thoughts. I was frustrated tonight and had to stop a couple of times just to adjust my mind. There are some people that can use that anger and frustration to fuel them, to give them a boost, but for me it does just the opposite. Frustration clamps down on my breathing and my patience. It blocks my mind and just plain fucks with my groove. It makes me feel scattered and so when I train like that, it's always more of an internal struggle to keep going and not give up.
And I did not. I may go slow, I may struggle and have to stop, but I will never not finish what I'm given. I'm upset that I needed assistance on the lifts. However, as Justin told me, do the math. So...let's :
120 reps on the bench, 100 bent rows, 60 presses and 30lat raises.
Give me the damn trophy already.
●●●●●●●●●●
Bar w/f.g. x10
65lb x10
75lb x10
85lb x10
95lb x7, x3 w/assistance
95lb x10 w/assistance
95lb s.s.pad x10
95lb s.s.pad x10
65lb s.s.pad x10
Bar x23 narrow
Bar x5 wide
Bar x2 mid
●●●●●●●●●●
Bent rows:
Bar x100 (made it to 30 before I had to stop. I got to 60 before I had to set the bar down. It was a struggle from then on out)
●●●●●●●●●●
15lb. DB speed press x20, shoulder / lat. raise (45°) x10. Did that 3x
●●●●●●●●●●
20lb DB medley:
Hammer curl hold, shrugs, and some other stuff. Had to skip the bent rows because was back was tightening up.
●●●●●●●●●●
Core work on a stability ball
●●●●●●●●●●
I have to add that at some point in the benches, the fat grips came off the bar, but I don't remember when. It may have been on the last set of 65lb with the s.s. pad
Tonight was about hypertrophy, and burning through some negative thoughts. I was frustrated tonight and had to stop a couple of times just to adjust my mind. There are some people that can use that anger and frustration to fuel them, to give them a boost, but for me it does just the opposite. Frustration clamps down on my breathing and my patience. It blocks my mind and just plain fucks with my groove. It makes me feel scattered and so when I train like that, it's always more of an internal struggle to keep going and not give up.
And I did not. I may go slow, I may struggle and have to stop, but I will never not finish what I'm given. I'm upset that I needed assistance on the lifts. However, as Justin told me, do the math. So...let's :
120 reps on the bench, 100 bent rows, 60 presses and 30lat raises.
Give me the damn trophy already.
Saturday, January 2, 2016
Challrnge
Every so often a friend of mine will challenge me to some sort of fitness routine. He does this knowing that I cannot refuse a challenge, it's a point of pride for me.
I was handed one during last week and promised him that I would do it over the weekend, so tonight was it. The original challenge contained pullups but I STILL cannot do them, so he agreed we would remove the pullups and tack on an extra 5 reps to the remaining movements. This is what I wound up with:
Burpees x30
Dips x30
Jumping jacks x30
Pushups x55
Jumping jacks x30
Dips x30
Burpees x30
Pushups x5
Total time 16:07
I'm nowhere near satisfied with that time, but I completed the challenge so my pride is intact. Lol
I may keep this around sort of as a mile marker routine. Also for form because my pushups are not up to snuff.
I never want to half ass anything. I want to excel at this otherwise it means nothing. So, I'm thinking pushups everyday, perfect form. I don't care if I only get 1 with perfect form, it will be perfect. Then the next day I'll try for 2.
I saw a quote today from MMA fighter Conor McGregor, "I am not talented. I am obsessed." I'll be damned if that one sentence hasn't floored me.
I was handed one during last week and promised him that I would do it over the weekend, so tonight was it. The original challenge contained pullups but I STILL cannot do them, so he agreed we would remove the pullups and tack on an extra 5 reps to the remaining movements. This is what I wound up with:
Burpees x30
Dips x30
Jumping jacks x30
Pushups x55
Jumping jacks x30
Dips x30
Burpees x30
Pushups x5
Total time 16:07
I'm nowhere near satisfied with that time, but I completed the challenge so my pride is intact. Lol
I may keep this around sort of as a mile marker routine. Also for form because my pushups are not up to snuff.
I never want to half ass anything. I want to excel at this otherwise it means nothing. So, I'm thinking pushups everyday, perfect form. I don't care if I only get 1 with perfect form, it will be perfect. Then the next day I'll try for 2.
I saw a quote today from MMA fighter Conor McGregor, "I am not talented. I am obsessed." I'll be damned if that one sentence hasn't floored me.
Friday, January 1, 2016
Conditioning 2016
The gym that I train at offers strength/conditioning classes, so when I can, I decided I would fill in some of the days with that. Tonight was 5 rounds of the following:
12lb wall ball x20
Bent over row (empty bar) x16
45lb KB deadlift/Hugh pull x20
Standing Russian twists (empty bar) x16
20lb DB snatch/squat x20
Burpees x16
See the pattern? Lol
Welcome to the new year!
12lb wall ball x20
Bent over row (empty bar) x16
45lb KB deadlift/Hugh pull x20
Standing Russian twists (empty bar) x16
20lb DB snatch/squat x20
Burpees x16
See the pattern? Lol
Welcome to the new year!
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