Started the night with the usual warm up.
●●●●●●●●●●
45lb DB goblet squat, timed with various pauses
(Had some discomfort in my back here)
●●●●●●●●●●
Squats with safety squat bar:
Bar x10 full, x10 partial
(Felt considerable pain)
75lb x2 full, x5 partial
(Had more pain, went and hung from the reverse hyper)
75lb x2
I tried to finish the set of 5 full squats but there was just no way. My lower left back wasn't playing nice. So we moved on...
[Body weight box squats x10 / Safety Squat Bar calf raises x10] 2x
●●●●●●●●●●
The rest of the night consisted of body weight and resistance work and stretching along with core work. There were too many things for me to remember here. Some were uncomfortable, to put it mildly, some weren't so bad.
●●●●●●●●●●
Ended the night with calf raises / bicep curls
[2, 25lb DB x10 / x10] 10x
●●●●●●●●●
To say that I'm feeling some frustration would be an understatement. The tears were close tonight but thankfully, I managed to push them back. Tears not because of the pain, I can deal with that, but tears because I'm sliding further and further back when I should be going forward. The ice pick pain on my left hip isn't because my left hip is fucked, it's because my right is so out of whack. My right leg has shortened, again. It does that because everything is pulled tight to compensate for being out of alignment. 2 weeks ago, I went to the chiropractor 3 times in one week. Not only can I not do that because of time constraints, but financially, it will break me. So it's up to me to fix myself. I don't know how, but I have to. Once more, life is telling me that I'm not strong enough and once more, I have to prove that I am. I'm tired of proving it, but if this is the only way I'll get what I want, then prove it I will. There are people who have far bigger obstacles than me, and I fully acknowledge that. This is just a bit of crying in my beer and it will pass.
Justin gave me a pep talk tonight and it rang true. Of course he told me not to be hard on myself but of course he knows that I will be and I am. That's how I keep going though. So, with that, I'll bid you goodnight. There may be a lot of things that I am not. I'm not the strongest woman around, not the best built, not the most knowledgeable, but one thing I am is tenacious. When I have my heart set on something I will get it. I will beat life down slowly and methodically until it admits that I am strong enough. I am.
Thursday, April 28, 2016
Tuesday, April 26, 2016
Get Excited
Warm up: Usual stuff
●●●●●●●●●●
BENCH:
Bar 4/1 x10
Bar x10
65lb x10 / 45lb rows x5 ea
70lb x10 / rows x5
75lb x10 / rows x5
85lb x10 / rows x5
90lb x10 / rows x5
[95lb x2] 10x / rows x5
85lb x8 (narrower grip) / rows x5
65lb x10 (same narrower grip) / rows x5
Bar: Wide x10, mid x15, narrow x10
25lb rows x30 ea
●●●●●●●●●●
Timed pushups, 10 secs ea set: x10, x10, x7
20 seconds: x11
●●●●●●●●●●
[12lb seated wall balls x30 / 12lb ball sit ups (ball held 2" off chest) x10] 3x
Barbell curls / bench dips w/feet on 12lb rage ball:
Bar x10 / x10
50lb x10 / x10
55lb x10 / x10
60lb x10 / x10
●●●●●●●●●●
12lb slow eccentric hammer curls x10
12lb dbl O.H. tri ext x10
12lb fast hammer curls x10
●●●●●●●●●●
High plank side shuffle x2 right, x2 left, x2 up, x2 back. Timed set of 30 seconds? It was awful.
●●●●●●●●●●
I feel good about tonight. I feel like I was pushing it and giving it 100%. I've been bringing Em with me to the gym and I think she's had an effect on me. I feel like I have to show up and really perform. Not that she's watching me, she's off playing with the other kids there, but I still feel like I shouldn't let her down.
I think another factor of tonight being a good showing was the food I ate today. I feel like I forced myself to eat, and I kept the junk to near zero. The only treat I had during the day was a tootsie pop and I just had some cookies after my dinner. Speaking of dinner....I had just planned on having chicken and rice. I was admonished because I wasn't excited about what I was having. So I came home and decided to get excited. So dinner became chicken thigh stir fry with red bell peppers, kale, garlic, and pineapple in a sauce of soy sauce, pineapple juice and brown sugar. Served over white rice. Not too shabby of a concoction.
●●●●●●●●●●
BENCH:
Bar 4/1 x10
Bar x10
65lb x10 / 45lb rows x5 ea
70lb x10 / rows x5
75lb x10 / rows x5
85lb x10 / rows x5
90lb x10 / rows x5
[95lb x2] 10x / rows x5
85lb x8 (narrower grip) / rows x5
65lb x10 (same narrower grip) / rows x5
Bar: Wide x10, mid x15, narrow x10
25lb rows x30 ea
●●●●●●●●●●
Timed pushups, 10 secs ea set: x10, x10, x7
20 seconds: x11
●●●●●●●●●●
[12lb seated wall balls x30 / 12lb ball sit ups (ball held 2" off chest) x10] 3x
Barbell curls / bench dips w/feet on 12lb rage ball:
Bar x10 / x10
50lb x10 / x10
55lb x10 / x10
60lb x10 / x10
●●●●●●●●●●
12lb slow eccentric hammer curls x10
12lb dbl O.H. tri ext x10
12lb fast hammer curls x10
●●●●●●●●●●
High plank side shuffle x2 right, x2 left, x2 up, x2 back. Timed set of 30 seconds? It was awful.
●●●●●●●●●●
I feel good about tonight. I feel like I was pushing it and giving it 100%. I've been bringing Em with me to the gym and I think she's had an effect on me. I feel like I have to show up and really perform. Not that she's watching me, she's off playing with the other kids there, but I still feel like I shouldn't let her down.
I think another factor of tonight being a good showing was the food I ate today. I feel like I forced myself to eat, and I kept the junk to near zero. The only treat I had during the day was a tootsie pop and I just had some cookies after my dinner. Speaking of dinner....I had just planned on having chicken and rice. I was admonished because I wasn't excited about what I was having. So I came home and decided to get excited. So dinner became chicken thigh stir fry with red bell peppers, kale, garlic, and pineapple in a sauce of soy sauce, pineapple juice and brown sugar. Served over white rice. Not too shabby of a concoction.
Monday, April 25, 2016
Opposition
From the very beginning of my fitness journey, I've set the bar high for myself. I set goals that seemed nearly impossible for me to reach, yet at the same time, a little voice inside me said "you got this". I joined groups and pages on facebook that had members that were far above my skill set and members that in some cases, intimidated the shit out of me. But I did this because I knew that to surround myself with people that were better than me, would be the best way to force me to get better. It was sort of a sink or swim type of situation. I could either continually look like an asshole for never posting any progress, or I could put in the work and start showing off what I'd managed to accomplish.
The funny thing was, though, that as I listened to the guys bragging about their massive weights they were moving, or listened to them talk about some crazy ass stunt they did, I learned about techniques and forms and rights and wrongs. As I learned, I felt more confident posting things that I had done and those same guys that scared the bejeezus out of me, encouraged me to keep going. They shared more tips, more strategies, more "inside secrets". But they also weren't shy in telling me, as well as others, what we were doing wrong. That's the type of atmosphere that I THRIVE in.
Opposition, friction, tension, all these things can help shoot us to greatness. If all we are surrounded by is happy, fluffy bullshit, we'll never really progress in our talent. If all we ever have is someone stroking our fragile egos and patting us on our slumped little backs, we'll never have a true gauge of where we stand. I can't and won't be like that. For me, the most motivating people are the ones who are not afraid to tell you that you fucked up, or that you're slacking and not pushing hard enough. That's not to say that I think encouragement is a bad thing! It's essential for motivation, but it needs to be tempered with the truth. Always. I've found people calling me hard, or too tough when I voice my opinions. I realize I come off as very arrogant at times about my own accomplishments. However, I model myself on the people that motivate me and that's the attitude that does it for me. Maybe not everyone can stand up to that kind of sternness, but let's be fair here, if you can't, is this arena really right for you? If you're in the heavy lifting game, body building game, or strongman game, shouldn't you enjoy friction? These sports in themselves require you to push your limits and test your boundaries both physically and mentally to move weight. If you can't stand up to criticism from people around you, you may want to look at just hanging out at Planet Fitness or something easy like that.
And let's discuss this whole idea of arrogance for a second. If we're presented with an overweight person showing progress pictures of how much weight they've lost, we cheer them on and applaud their confidence. Yet, when presented with a fit person showing progress pictures of new muscle development or striations that weren't there before, we label them arrogant and conceited. A wee bit of a double standard now, don't cha think? It takes enormous amounts of work to not only get, but maintain a high level of muscularity. It takes dedication and sacrifice every day. I'm nowhere near where I want or need to be, but I'm damn proud of the work I've done and the success that's come from it. I'm also proud of my failures and I've never been shy in sharing them too. Without those failures, I would have missed valuable lessons. I hope, too, that by showing the good and the bad, I can motivate someone else who may be struggling. Everybody screws up at some point, it's the great ones who acknowledge the worth in that screw up and keep pushing forward.
My own biggest critic is myself. Anyone who knows me or reads this blog can see that. But outside critics are essential to training. At least, that's my belief. Even critics who are nothing more than sideline haters; people who look as if the only things they lift are cheetos and coke. Accept the opposition, use it as a challenge to better yourself.
The funny thing was, though, that as I listened to the guys bragging about their massive weights they were moving, or listened to them talk about some crazy ass stunt they did, I learned about techniques and forms and rights and wrongs. As I learned, I felt more confident posting things that I had done and those same guys that scared the bejeezus out of me, encouraged me to keep going. They shared more tips, more strategies, more "inside secrets". But they also weren't shy in telling me, as well as others, what we were doing wrong. That's the type of atmosphere that I THRIVE in.
Opposition, friction, tension, all these things can help shoot us to greatness. If all we are surrounded by is happy, fluffy bullshit, we'll never really progress in our talent. If all we ever have is someone stroking our fragile egos and patting us on our slumped little backs, we'll never have a true gauge of where we stand. I can't and won't be like that. For me, the most motivating people are the ones who are not afraid to tell you that you fucked up, or that you're slacking and not pushing hard enough. That's not to say that I think encouragement is a bad thing! It's essential for motivation, but it needs to be tempered with the truth. Always. I've found people calling me hard, or too tough when I voice my opinions. I realize I come off as very arrogant at times about my own accomplishments. However, I model myself on the people that motivate me and that's the attitude that does it for me. Maybe not everyone can stand up to that kind of sternness, but let's be fair here, if you can't, is this arena really right for you? If you're in the heavy lifting game, body building game, or strongman game, shouldn't you enjoy friction? These sports in themselves require you to push your limits and test your boundaries both physically and mentally to move weight. If you can't stand up to criticism from people around you, you may want to look at just hanging out at Planet Fitness or something easy like that.
And let's discuss this whole idea of arrogance for a second. If we're presented with an overweight person showing progress pictures of how much weight they've lost, we cheer them on and applaud their confidence. Yet, when presented with a fit person showing progress pictures of new muscle development or striations that weren't there before, we label them arrogant and conceited. A wee bit of a double standard now, don't cha think? It takes enormous amounts of work to not only get, but maintain a high level of muscularity. It takes dedication and sacrifice every day. I'm nowhere near where I want or need to be, but I'm damn proud of the work I've done and the success that's come from it. I'm also proud of my failures and I've never been shy in sharing them too. Without those failures, I would have missed valuable lessons. I hope, too, that by showing the good and the bad, I can motivate someone else who may be struggling. Everybody screws up at some point, it's the great ones who acknowledge the worth in that screw up and keep pushing forward.
My own biggest critic is myself. Anyone who knows me or reads this blog can see that. But outside critics are essential to training. At least, that's my belief. Even critics who are nothing more than sideline haters; people who look as if the only things they lift are cheetos and coke. Accept the opposition, use it as a challenge to better yourself.
Friday, April 22, 2016
Playing Outside
Warm up: usual stuff
"Tightrope" work:
Walking lunges on toes 20', 2x
●●●●●●●●●●
Sprint 35' / jog 110' (approx. distances)
[Sprint 75' / jog 110' ] 2x
●●●●●●●●●●
BACK SQUATS:
Bar x10 / sprint 75', jog 75'
Bar x10 / single arm tire drag 150' ea arm
Bar x12 / backwards tire drag 150' (soft grips)
Bar x15 / arms behind back tire drag (soft grips)
Bar x20 / sprint 75', jog 75'
The tire drags are done on gravel and about half of it is at a slight incline.
●●●●●●●●●●
80lb BULGARIAN BAG WORK:
Single leg calf raises x20 ea leg
Jump squat x10
Double calf raises x10
●●●●●●●●●●
BODY WEIGHT:
Calf raises x10
Reactive hops x10
●●●●●●●●●●
[50lb wide goblet box squats x3 / 50lb DB opposite side single leg calf raises x10 ea] 2x
[50lb goblet box x3 / 15lb DB (2) double calf raises x10] 3x
●●●●●●●●●●
Walking lunges with safety squat bar x28 / 2' step ups x10 ea
Walking lunges w/bar x32 / 2' step ups x10 ea
Walking lunges x30 / 2' wall hops x10
●●●●●●●●●●
10lb ANKLE WEIGHT WORK:
Bag hops x30
Hips on bag, shoulders on mat, knees raised, leg raises x30
Sitting on bag, knees raised, leg extensions x15
"Tightrope" lunge on toes 20' x2
"Tightrope" side shuffles on toes 20' x2
●●●●●●●●●●
Tonight turned out pretty well. I went into it feeling a little mediocre but I pushed through some back discomfort and got the night done. It was awesome to be back outside again. I came home with a fine layer of dust and dirt dried onto my skin. There's a deep satisfaction in that and if you don't understand that, I'm not quite sure I can explain it.
"Tightrope" work:
Walking lunges on toes 20', 2x
●●●●●●●●●●
Sprint 35' / jog 110' (approx. distances)
[Sprint 75' / jog 110' ] 2x
●●●●●●●●●●
BACK SQUATS:
Bar x10 / sprint 75', jog 75'
Bar x10 / single arm tire drag 150' ea arm
Bar x12 / backwards tire drag 150' (soft grips)
Bar x15 / arms behind back tire drag (soft grips)
Bar x20 / sprint 75', jog 75'
The tire drags are done on gravel and about half of it is at a slight incline.
●●●●●●●●●●
80lb BULGARIAN BAG WORK:
Single leg calf raises x20 ea leg
Jump squat x10
Double calf raises x10
●●●●●●●●●●
BODY WEIGHT:
Calf raises x10
Reactive hops x10
●●●●●●●●●●
[50lb wide goblet box squats x3 / 50lb DB opposite side single leg calf raises x10 ea] 2x
[50lb goblet box x3 / 15lb DB (2) double calf raises x10] 3x
●●●●●●●●●●
Walking lunges with safety squat bar x28 / 2' step ups x10 ea
Walking lunges w/bar x32 / 2' step ups x10 ea
Walking lunges x30 / 2' wall hops x10
●●●●●●●●●●
10lb ANKLE WEIGHT WORK:
Bag hops x30
Hips on bag, shoulders on mat, knees raised, leg raises x30
Sitting on bag, knees raised, leg extensions x15
"Tightrope" lunge on toes 20' x2
"Tightrope" side shuffles on toes 20' x2
●●●●●●●●●●
Tonight turned out pretty well. I went into it feeling a little mediocre but I pushed through some back discomfort and got the night done. It was awesome to be back outside again. I came home with a fine layer of dust and dirt dried onto my skin. There's a deep satisfaction in that and if you don't understand that, I'm not quite sure I can explain it.
Wednesday, April 20, 2016
The Thirties Are Killing Me
35 pushups timed. I think it was 30 seconds
45lb KB shrugs x35
●●●●●●●●●●
BENCH:
Bar 4/1 x10, partials x10, full range x10 (no rest between movements)
Orange band face pulls, sitting on the bench about 6' away x10
65lb x10 / face pulls x10
85lb x10 / face pulls x10
105lb x6, x4 / face pulls x10
85lb x7, x3 / face pulls x10
65lb x15, Bar x15 (no pause) / face pulls x10
●●●●●●●●●●
[Modified nosebreakers, bar x10; partial press, elbows tight in x10; orange band bent pull downs x20] 3x
[Wide grip partial x10; 10lb chest flies x10] 3x
●●●●●●●●●●
45lb KB shrug & carry, approx. 150'. Got 43 shrugs in.
[Inclined press, bar, x8; 25lb modified hammer curl x10 ea. arm] 3x
25lb standing o.h. tri ext 30
Bench dips x30
Universal bar, modified nosebreakers x30
●●●●●●●●●●
High plank side shuffle, approx. 15' x10
45lb KB shrugs x35
●●●●●●●●●●
BENCH:
Bar 4/1 x10, partials x10, full range x10 (no rest between movements)
Orange band face pulls, sitting on the bench about 6' away x10
65lb x10 / face pulls x10
85lb x10 / face pulls x10
105lb x6, x4 / face pulls x10
85lb x7, x3 / face pulls x10
65lb x15, Bar x15 (no pause) / face pulls x10
●●●●●●●●●●
[Modified nosebreakers, bar x10; partial press, elbows tight in x10; orange band bent pull downs x20] 3x
[Wide grip partial x10; 10lb chest flies x10] 3x
●●●●●●●●●●
45lb KB shrug & carry, approx. 150'. Got 43 shrugs in.
[Inclined press, bar, x8; 25lb modified hammer curl x10 ea. arm] 3x
25lb standing o.h. tri ext 30
Bench dips x30
Universal bar, modified nosebreakers x30
●●●●●●●●●●
High plank side shuffle, approx. 15' x10
Thursday, April 14, 2016
I Have No Catchy Title
Backwards tire drag (large truck tire) approx. 50' x6 (there was, I guess, about a 6' lead on the tire)
●●●●●●●●●●
SQUATS:
Safety Squat Bar x10 moderately slow pace
Felt some pain going deep into the squat, so Justin decided on partial squats (just to before about where the pain would start)
[S.S. bar x20 / squat stretch] 5x
Wide stance goblet box squat / 18" (?) Step ups :
45lb x3 / x5 ea leg
50lb x4 / x5 ea leg
60lb x3 / x5 ea leg
70lb x3 / x5 ea leg
●●●●●●●●●●
Leg curls against a Swiss ball & Justin about 20x o guess. I lost count. He was applying different resistance throughout.
On back - ball squeeze between knees, 3 second squeeze x20
Red band around one knee, reverse lunge x10 ea leg
●●●●●●●●●●
Bag work:
High knee / kick x10 ea
High knee/ side kick x10 ea
High knee / sweep x10 ea
High knee into bag x10 ea
●●●●●●●●●●
Squat / shallow lunge combo x10 ea leg
30 second deep squat hold
Slow burpees x5
Slow pushups x5
Fast groiners x5
●●●●●●●●●●
"Tightrope " work (we use a seem in the floor mat as our tightrope. Always balancing on our toes for all of the movements and always staying only on the seam) :
[Toes, walking lunge 20'] x2
[Toes, walking lunge w/14lb med. ball 20'] x2
[Toes, walking lunge w/14lb med. ball held overhead 20'] x2
●●●●●●●●●●
115lb barefoot calf raises on an elevator plate x100
●●●●●●●●●●
The usual feeling of frustration tonight with not being able to go and do full squats. I'm trying not to feel like a failure here, but at this point, it's difficult.
It was good to get back outside and drag the tire around. There's something satisfying in moving weird stuff around.
I'll put my food for the day at the bottom, just to save me from making a separate post. I'm tired.
●●●●●●●●●●
Äta
Wake up: coffee w/a splash of whole milk
First Breakfast : Orange banana protein smoothie, 2 small Philadelphia sushi rolls
Second Breakfast : 5 scrambled eggs with taco sauce and one slice of provolone cheese
Lunch : buffalo chicken wrap (store bought), 2 bananas
Snack: grapes
Dinner: steak, sautéed kale w/garlic, taters and a whole wheat english muffin with butter
Dessert: chocolate chip cookie dough frozen yogurt
Snack: fudge.
Drinks throught the day: water, black coffee, home brewed iced tea.
My snacks went to shit after dinner.
●●●●●●●●●●
SQUATS:
Safety Squat Bar x10 moderately slow pace
Felt some pain going deep into the squat, so Justin decided on partial squats (just to before about where the pain would start)
[S.S. bar x20 / squat stretch] 5x
Wide stance goblet box squat / 18" (?) Step ups :
45lb x3 / x5 ea leg
50lb x4 / x5 ea leg
60lb x3 / x5 ea leg
70lb x3 / x5 ea leg
●●●●●●●●●●
Leg curls against a Swiss ball & Justin about 20x o guess. I lost count. He was applying different resistance throughout.
On back - ball squeeze between knees, 3 second squeeze x20
Red band around one knee, reverse lunge x10 ea leg
●●●●●●●●●●
Bag work:
High knee / kick x10 ea
High knee/ side kick x10 ea
High knee / sweep x10 ea
High knee into bag x10 ea
●●●●●●●●●●
Squat / shallow lunge combo x10 ea leg
30 second deep squat hold
Slow burpees x5
Slow pushups x5
Fast groiners x5
●●●●●●●●●●
"Tightrope " work (we use a seem in the floor mat as our tightrope. Always balancing on our toes for all of the movements and always staying only on the seam) :
[Toes, walking lunge 20'] x2
[Toes, walking lunge w/14lb med. ball 20'] x2
[Toes, walking lunge w/14lb med. ball held overhead 20'] x2
●●●●●●●●●●
115lb barefoot calf raises on an elevator plate x100
●●●●●●●●●●
The usual feeling of frustration tonight with not being able to go and do full squats. I'm trying not to feel like a failure here, but at this point, it's difficult.
It was good to get back outside and drag the tire around. There's something satisfying in moving weird stuff around.
I'll put my food for the day at the bottom, just to save me from making a separate post. I'm tired.
●●●●●●●●●●
Äta
Wake up: coffee w/a splash of whole milk
First Breakfast : Orange banana protein smoothie, 2 small Philadelphia sushi rolls
Second Breakfast : 5 scrambled eggs with taco sauce and one slice of provolone cheese
Lunch : buffalo chicken wrap (store bought), 2 bananas
Snack: grapes
Dinner: steak, sautéed kale w/garlic, taters and a whole wheat english muffin with butter
Dessert: chocolate chip cookie dough frozen yogurt
Snack: fudge.
Drinks throught the day: water, black coffee, home brewed iced tea.
My snacks went to shit after dinner.
Sigh
Frustrated with my back this morning. The chiropractor visit went well on Monday. I couldn't even bend a few inches without pain when I went in but I walked out being able to do a full toe touch with ease. Oddly, it was my left side that was giving me issues, usually it's my tight. I'm thinking it was a matter of the left having to overcompensate for the weaker side. I was feeling sore, but good when I left, having scheduled a follow up for this morning. I'm glad I have to go back. I'm hurting. Just standing up from my chair brings pain. I hate sitting all day. It fucking sucks and it's slowly killing me.
I'm looking into a standing desk for at work. I doubt the company will pay for it, but maybe I can order from W.B. Mason and use our company name. Maybe I can get a discount that way, who knows. If not, I'll order it, save the receipt and see if I can claim it on my taxes or something. The conversion kits are fairly expensive, but if it helps to keep me pain free it will be worth it. It's something I'm going to talk to the doc about yoday anyhow.
So now I get to try and sit as straight as I can in a shitty chair and worry all day how I'm going to do any sort of training tonight. I'm just so tired of feeling like a slave and a prisoner in that damn cubicle. I need to get out of there, for my health both physical and mental. I think that's going to lead me into a separate post so I'll leave it here for now. Time to get dressed and start the day. No matter what, my attitude will be positive and I'll do the best I can. I know there are people in this world in far more pain than I am, so I really have no reason to bitch.
Onwards and upwards.
I'm looking into a standing desk for at work. I doubt the company will pay for it, but maybe I can order from W.B. Mason and use our company name. Maybe I can get a discount that way, who knows. If not, I'll order it, save the receipt and see if I can claim it on my taxes or something. The conversion kits are fairly expensive, but if it helps to keep me pain free it will be worth it. It's something I'm going to talk to the doc about yoday anyhow.
So now I get to try and sit as straight as I can in a shitty chair and worry all day how I'm going to do any sort of training tonight. I'm just so tired of feeling like a slave and a prisoner in that damn cubicle. I need to get out of there, for my health both physical and mental. I think that's going to lead me into a separate post so I'll leave it here for now. Time to get dressed and start the day. No matter what, my attitude will be positive and I'll do the best I can. I know there are people in this world in far more pain than I am, so I really have no reason to bitch.
Onwards and upwards.
Wednesday, April 13, 2016
Äta
Wake up: coffee with whole milk (splash)First Breakfast: Orange/banana protein smoothie
Second Breakfast: 5 scrambled eggs with taco sauce and 1 slice provolone cheese
Lunch: Smoked kippers and a whole wheat english muffin
Snacks: grapes
Drinks: water with A.C.V., black coffee, one can of seltzer water, water
Addendum:
Had some dried fruit /nut mix as a snack
Dinner: sushi, steak, potatoes, zucchini
Dessert: one square of tirimiso
Addendum:
Had some dried fruit /nut mix as a snack
Dinner: sushi, steak, potatoes, zucchini
Dessert: one square of tirimiso
Tuesday, April 12, 2016
You're A Body Builder
Burn Machine, universal barbell (neat contraption. I'll post about it below):
The machine weighs 22lbs
Curl, press, down x30
Punch x10
Standing O.H. tricep ext. X10
BENCH:
Bar x5 / x5 4/1
45lb row x5 (slow)
Bar x20, switching grip widths every 5
45lb rows x10 quick
65lb x10 / rows x5
85lb x10 / rows x10
85lb x10 /rows x5
90lb x9
90lb x10 (light assistance) / rows x10
85lb x8 (light assistance) / rows x5
85lb x9 (wider grip) / rows x10
65lb x10 / rows x10
Bar x30 / [rows x10] 3x
●●●●●●●●●●
35lb DB flat bench x5
25lb Incline x8
20lb Incline x10
15lb Incline x10
10lb Incline x10
●●●●●●●●●●
Seated DB work:
[50lb shrugs x10 / 10lb side raises x10] 3x
[10lb front raises / 5lb raise and squeeze] 3x
●●●●●●●●●●
Bench dips, feet on 12lb medicine ball x12, x6, x3
Orange band bent over pull downs x10, 2x
Red band standing O.H. Tricep pulls x20
Bench dips (no ball) x12, x6, x3
10lb DB kickbacks x10
10lb DB cross body Tri. Ext x10 ea
10lb DB dbl O.H. Tri ext x10
Barbell curls (full extension) x25
20lb alternating DB curls x50 ea arm
20lb cross body hammer curls x15 ea.
20lb bicep curl (holding one DB with both hands) against bench x15
●●●●●●●●●●
Overall a good night, good pump. I'll make a different post on that universal barbell. Right now, my battery in my phone needs to be charged!
Addendum : I was just informed that some of those 85lb benches were 95lb. Haha...I'm not sure which ones or how many. I told you all, I just show up, lift what's on the bar and go home, hopefully still fully functional.
The machine weighs 22lbs
Curl, press, down x30
Punch x10
Standing O.H. tricep ext. X10
BENCH:
Bar x5 / x5 4/1
45lb row x5 (slow)
Bar x20, switching grip widths every 5
45lb rows x10 quick
65lb x10 / rows x5
85lb x10 / rows x10
85lb x10 /rows x5
90lb x9
90lb x10 (light assistance) / rows x10
85lb x8 (light assistance) / rows x5
85lb x9 (wider grip) / rows x10
65lb x10 / rows x10
Bar x30 / [rows x10] 3x
●●●●●●●●●●
35lb DB flat bench x5
25lb Incline x8
20lb Incline x10
15lb Incline x10
10lb Incline x10
●●●●●●●●●●
Seated DB work:
[50lb shrugs x10 / 10lb side raises x10] 3x
[10lb front raises / 5lb raise and squeeze] 3x
●●●●●●●●●●
Bench dips, feet on 12lb medicine ball x12, x6, x3
Orange band bent over pull downs x10, 2x
Red band standing O.H. Tricep pulls x20
Bench dips (no ball) x12, x6, x3
10lb DB kickbacks x10
10lb DB cross body Tri. Ext x10 ea
10lb DB dbl O.H. Tri ext x10
Barbell curls (full extension) x25
20lb alternating DB curls x50 ea arm
20lb cross body hammer curls x15 ea.
20lb bicep curl (holding one DB with both hands) against bench x15
●●●●●●●●●●
Overall a good night, good pump. I'll make a different post on that universal barbell. Right now, my battery in my phone needs to be charged!
Addendum : I was just informed that some of those 85lb benches were 95lb. Haha...I'm not sure which ones or how many. I told you all, I just show up, lift what's on the bar and go home, hopefully still fully functional.
Äta
Wake up: coffee w/ 1/2 & 1/2
First Breakfast: Strawberry orange protein shake
Second Breakfast: 5 scrambled eggs, salsa, 2 slices cheese
banana
Black coffee
water w/A.C.V.
bowl of store bought minestrone soup (1/2 can)
pretzels w/PB
water w/ A.C.V.
2 hershey's nuggets
Addendum :
Kit Kat bar
Dinner: steak, green beans, baked beans
Dessert chocolate chip cookie dough fro-yo.
Today turned into a train wreck with my eating. It became 100% emotional eating (old habits die hard). And then I got more upset at myself for eating badly than I was at the original issue. Ah well...putting it behind me and planning on making better decisions tomorrow.
First Breakfast: Strawberry orange protein shake
Second Breakfast: 5 scrambled eggs, salsa, 2 slices cheese
banana
Black coffee
water w/A.C.V.
bowl of store bought minestrone soup (1/2 can)
pretzels w/PB
water w/ A.C.V.
2 hershey's nuggets
Addendum :
Kit Kat bar
Dinner: steak, green beans, baked beans
Dessert chocolate chip cookie dough fro-yo.
Today turned into a train wreck with my eating. It became 100% emotional eating (old habits die hard). And then I got more upset at myself for eating badly than I was at the original issue. Ah well...putting it behind me and planning on making better decisions tomorrow.
Monday, April 11, 2016
Day 5 of 22 Day Pushup Challenge
Day 5, 36" height. I'm not as straight as i'd like to be, or as deep, so I'll work on that. They're definitely more challenging now but I'm also feeling it in my lower back. I'm hoping that the pressure there lessens as the angle grows, and also after I go to the chiropractor tonight I'm a couple days behind on this challenge thing, but I'm not worried.
Kind of tired of putting frigging deadlines on myself. So I get this done, when I get it done. Here's the video:
Kind of tired of putting frigging deadlines on myself. So I get this done, when I get it done. Here's the video:
Äta
Saturday:
Breakfast: scrambled egg with salsa, turkey bacon, fried spam, coffee.
cheese and crackers
shrimp
tabouli salad
cesaer salad
4 small slices pizza.
water
protein shake
beer
Sunday:
breakfast: apple pancake
cheese and crackers
coffee
3 small slices pizza
BBQ chicken thighs, broccoli, sweet potato
coffee
water
beer
Monday:
wake up: coffe w/1/2 & 1/2
Breakfast: Maypo with raisins, real maple syrup and milk
Second breakfast: 5 scrambled eggs with salsa
black coffee
2 Hershey nuggets
snacks: 2 oatmeal cookies (store bought)
carrot sticks and hummus
Lunch: T.B.D. (need to buy something)
I can already see that my weekends are a bit more haphazard than they probably should be, but I expect they'll settle down in a bit.
Addendum:
Lunch was a roast beef wrap and 2 bananas. Didn't eat the carrots/hummus.
Dinner was one bowl of store bought minestrone soup and 1/2 of a whole wheat english muffin with butter. Also had a glass of strawberry milk (whole milk). Dessert was a cup of red grapes.
Breakfast: scrambled egg with salsa, turkey bacon, fried spam, coffee.
cheese and crackers
shrimp
tabouli salad
cesaer salad
4 small slices pizza.
water
protein shake
beer
Sunday:
breakfast: apple pancake
cheese and crackers
coffee
3 small slices pizza
BBQ chicken thighs, broccoli, sweet potato
coffee
water
beer
Monday:
wake up: coffe w/1/2 & 1/2
Breakfast: Maypo with raisins, real maple syrup and milk
Second breakfast: 5 scrambled eggs with salsa
black coffee
2 Hershey nuggets
snacks: 2 oatmeal cookies (store bought)
carrot sticks and hummus
Lunch: T.B.D. (need to buy something)
I can already see that my weekends are a bit more haphazard than they probably should be, but I expect they'll settle down in a bit.
Addendum:
Lunch was a roast beef wrap and 2 bananas. Didn't eat the carrots/hummus.
Dinner was one bowl of store bought minestrone soup and 1/2 of a whole wheat english muffin with butter. Also had a glass of strawberry milk (whole milk). Dessert was a cup of red grapes.
Friday, April 8, 2016
Äta
Wake up: Black coffee
First Breakfast: Strawberry orange protein smoothie (see other days for recipe)
Second Breakfast: 5 scrambled eggs, salsa, 2 slices cheese
Lunch: Carrot sticks & hummus, shrimp w/cocktail sauce
Snacks: pretzels w/PB
I have no idea what dinner will be today and I'll probably go to the store and pick up another snack at lunchtime. I'm starving this morning. I feel like I could eat a prime rib. (which actually sounds really good)
Addendum:
Didn't eat the pretzels w/PB . Dinner ended up being baked stuffed haddock. DELICIOUS! !!!!
Addendum:
Didn't eat the pretzels w/PB . Dinner ended up being baked stuffed haddock. DELICIOUS! !!!!
Äta
Thursday April 7
Wake up: Black coffee
Wake up: Black coffee
First Breakfast: Strawberry Orange smoothie (4 strawberries, 1 orange, 1c. organic whole milk yogurt, 1/2 scoop vanilla protein powder)
Second Breakfast: 3 scrambled eggs, 1/4c. salsa, 1 slice American cheese
Lunch: PB&J on wheat (all natural blueberry spread), carrot sticks & Hummus
Snacks: 2 blondies, pretzels & PB
Drinks: black coffee, water, water W/ACV
Addendum:
Didn't eat the carrot sticks and hummus or the pretzels w/PB. Dinner was pork roast, 1/2 baked potato, squash, and carrots with gravy.
Addendum:
Didn't eat the carrot sticks and hummus or the pretzels w/PB. Dinner was pork roast, 1/2 baked potato, squash, and carrots with gravy.
Thursday, April 7, 2016
I Don't Even Know
Warm up: Foam rolling
●●●●●●●●●●
Bar (no collars) Medley: snatches x5, presses x10, front squats x10, o.h. squat x10, toe squats x10, close lunge on toes with bicep curl x10, rear lunge with o.h. raise x5 ea leg.
●●●●●●●●●●
Back Squats:
[Safety Squat Bar x10 / calf raises x10 (with bar)] 5x
[Safety Squat Bar toe hops in/out x20 / calf raises x10] 3x
●●●●●●●●●●
Ankle weight work:
Leg raises x20
Holding small ball between ankles x20
12lb medicine ball x20
W/Justin against swiss ball x20?
Plate slides, both feet knees to chest x10
One foot on plate x8, x6, x4 ea leg
Squat/lunge x5 ea leg
Partial squat jump x10
Rear lunge into front kick x5 ea leg
Pistol squats onto bench slow eccentric, needed assistance to get up x3 ea leg
Walking lunges x32
●●●●●●●●●●
We may have done a few more things but I don't even know at this point. We did some more toe squats and some pushups and some reverse squats. I do remember that.
Another good night even though my back totally sucks at this point. Monday can't come soon enough. I hurt and it's tiring.
Anyhoo..time for food.
●●●●●●●●●●
Ok. Had food and did my pushup challenge. 33" height tonight.
●●●●●●●●●●
Bar (no collars) Medley: snatches x5, presses x10, front squats x10, o.h. squat x10, toe squats x10, close lunge on toes with bicep curl x10, rear lunge with o.h. raise x5 ea leg.
●●●●●●●●●●
Back Squats:
[Safety Squat Bar x10 / calf raises x10 (with bar)] 5x
[Safety Squat Bar toe hops in/out x20 / calf raises x10] 3x
●●●●●●●●●●
Ankle weight work:
Leg raises x20
Holding small ball between ankles x20
12lb medicine ball x20
W/Justin against swiss ball x20?
Plate slides, both feet knees to chest x10
One foot on plate x8, x6, x4 ea leg
Squat/lunge x5 ea leg
Partial squat jump x10
Rear lunge into front kick x5 ea leg
Pistol squats onto bench slow eccentric, needed assistance to get up x3 ea leg
Walking lunges x32
●●●●●●●●●●
We may have done a few more things but I don't even know at this point. We did some more toe squats and some pushups and some reverse squats. I do remember that.
Another good night even though my back totally sucks at this point. Monday can't come soon enough. I hurt and it's tiring.
Anyhoo..time for food.
●●●●●●●●●●
Ok. Had food and did my pushup challenge. 33" height tonight.
Competition
Competition. I hear that and at once I'm scared, nervous, excited, worried, etc., etc. I knew Justin had wanted to set a date for a mock body building competition; working as if I would compete. I knew that meant a switch up in training and a major tweak to my dietary habits. Yesterday he threw me for a loop when he brought up the idea of an actual, honest to goodness competition. I nearly vomited.
You have to understand that this idea of body building is unnerving to me. I have always had body issues. I've always been insecure about the way I looked and generally, for most of my life, hated the way I looked. I only just started wearing "short pants" to the gym a couple of years ago because I couldn't take being so hot. I never wear actual shorts, even if it's 90°. So this whole concept of focusing entirely on my appearance freaks me out a bit. Now add onto that getting up on stage, in front of strangers, in a teeny bikini and my head is about to explode. I'm not saying that it doesn't intrigue me and get me excited, but it scares the shit out of me. Right now, I don't see anything bikini worthy on my person. Maybe a shoulder or too, but beyond that, no way. Someone hand me my jeans and tank top.
Yet, as I sit here at work, sipping water with unfiltered apple cider vinegar (seriously, it's amazing stuff), I feel this little tingle of "I can do this". I've seen other people go through incredible transformations, why can't I be one of those people? Of course I worry if I can do it. I wouldn't be me if I didn't, but I don't think that should be reason enough not to try. Because, let's be honest here, what the hel could it hurt? It's certainly not going to make me weaker, in fact this is the very thing that I may need to get back to strongwoman. It's going to make me more disciplined, which is something I truly need to be. And above all, it's going to make me overcome my fear of my own image. I have to learn how to objectively look at my body in a mirror and pick it apart (that I'm good at) but to also see what's good and awesome about it. It will force me to sever the emotional connection between myself, my soul, my personality, and this meat wagon that carries it all around.
So I suppose I've made my decision. Looks like I should start learning poses now, learning that mind/muscle connection. I've already begun some minor changes to the diet and I'll be refining it even more. And I suppose I should come to terms with the idea of the teeny bikini (shudder). I may have to get on stage with it, but you can bet your sweet ass someone will be standing just offstage with my jeans!
You have to understand that this idea of body building is unnerving to me. I have always had body issues. I've always been insecure about the way I looked and generally, for most of my life, hated the way I looked. I only just started wearing "short pants" to the gym a couple of years ago because I couldn't take being so hot. I never wear actual shorts, even if it's 90°. So this whole concept of focusing entirely on my appearance freaks me out a bit. Now add onto that getting up on stage, in front of strangers, in a teeny bikini and my head is about to explode. I'm not saying that it doesn't intrigue me and get me excited, but it scares the shit out of me. Right now, I don't see anything bikini worthy on my person. Maybe a shoulder or too, but beyond that, no way. Someone hand me my jeans and tank top.
Yet, as I sit here at work, sipping water with unfiltered apple cider vinegar (seriously, it's amazing stuff), I feel this little tingle of "I can do this". I've seen other people go through incredible transformations, why can't I be one of those people? Of course I worry if I can do it. I wouldn't be me if I didn't, but I don't think that should be reason enough not to try. Because, let's be honest here, what the hel could it hurt? It's certainly not going to make me weaker, in fact this is the very thing that I may need to get back to strongwoman. It's going to make me more disciplined, which is something I truly need to be. And above all, it's going to make me overcome my fear of my own image. I have to learn how to objectively look at my body in a mirror and pick it apart (that I'm good at) but to also see what's good and awesome about it. It will force me to sever the emotional connection between myself, my soul, my personality, and this meat wagon that carries it all around.
So I suppose I've made my decision. Looks like I should start learning poses now, learning that mind/muscle connection. I've already begun some minor changes to the diet and I'll be refining it even more. And I suppose I should come to terms with the idea of the teeny bikini (shudder). I may have to get on stage with it, but you can bet your sweet ass someone will be standing just offstage with my jeans!
Wednesday, April 6, 2016
Burning Jello
Warm up: usual suspects
●●●●●●●●●●
35lb DB shrug/curl/Press x10
20lb side raise x10
10lb front raise x10
Not too sure on the side and front raises....it was awhile ago! I can barely remember hahaha
●●●●●●●●●●
PRESSES:
Bar 1/4 (quick up, 4 sec down) x10
Bar normal pace x10
Bar 4/1 (4 seconds up, quick down) x10
55lb x10
65lb x6
75lb x4
85lb x3
95lb x2
Bar x30, changing grip every 5.
●●●●●●●●●●
20lb DB side raise x10
10lb T x10
20lb bent side raise x10
10lb bent T x10
DB flat bench 30lb x5 / bent rows x5
DB inclined bench 20lb x10 / rows x10
15lb x10 / rows x10
10lb x12 / rows x12
25lb 1/4 flat bench x11
10lb slow press, squeeze at top x22
10lb chest flies, raise on cue x a lot (I lost count)
●●●●●●●●●●
[Bench dips x10, eccentric bench push ups x10,push ups on a frame x10, red band o.h. tri. ext. x10] 3x
Seated alt. bicep curls 15lb x10 ea arm
Double bicep curls 15lb x10
Double hammer curls 15lb x10
●●●●●●●●●●
I really enjoyed tonight. There was good energy flowing in the gym and it carried over to a good training night. The focus has definitely shifted to more of a body building aspect. Competition is being tossed around and so now posing has been thrown into the mix. I'm scared, nervous and excited all at once. But all that is for another post.
A minor victory for me is pressing a 35lb DB. That hasn't happened since I screwed up my shoulders with kettlebells last summer.
Another victory - the pushup challenge. After ending the night with my arms feeling like jello that had been set aflame, I wasn't sure I could do 22 declined push ups. But I gave it a shot, and I did it. So without further ado...the video....
●●●●●●●●●●
35lb DB shrug/curl/Press x10
20lb side raise x10
10lb front raise x10
Not too sure on the side and front raises....it was awhile ago! I can barely remember hahaha
●●●●●●●●●●
PRESSES:
Bar 1/4 (quick up, 4 sec down) x10
Bar normal pace x10
Bar 4/1 (4 seconds up, quick down) x10
55lb x10
65lb x6
75lb x4
85lb x3
95lb x2
Bar x30, changing grip every 5.
●●●●●●●●●●
20lb DB side raise x10
10lb T x10
20lb bent side raise x10
10lb bent T x10
DB flat bench 30lb x5 / bent rows x5
DB inclined bench 20lb x10 / rows x10
15lb x10 / rows x10
10lb x12 / rows x12
25lb 1/4 flat bench x11
10lb slow press, squeeze at top x22
10lb chest flies, raise on cue x a lot (I lost count)
●●●●●●●●●●
[Bench dips x10, eccentric bench push ups x10,push ups on a frame x10, red band o.h. tri. ext. x10] 3x
Seated alt. bicep curls 15lb x10 ea arm
Double bicep curls 15lb x10
Double hammer curls 15lb x10
●●●●●●●●●●
I really enjoyed tonight. There was good energy flowing in the gym and it carried over to a good training night. The focus has definitely shifted to more of a body building aspect. Competition is being tossed around and so now posing has been thrown into the mix. I'm scared, nervous and excited all at once. But all that is for another post.
A minor victory for me is pressing a 35lb DB. That hasn't happened since I screwed up my shoulders with kettlebells last summer.
Another victory - the pushup challenge. After ending the night with my arms feeling like jello that had been set aflame, I wasn't sure I could do 22 declined push ups. But I gave it a shot, and I did it. So without further ado...the video....
22 Day Challenge
I'm doing a 22 day challenge to raise awareness for veteran suicide. While I question how much awareness these things raise, I'm always up for a good challenge. So what I decided to do was gradually increase the decline until I can do them in a handstand against the wall. Here's the first 2 videos.
Em caused me to miscount so I had to add one onto the next day! Neither rain, nor sleet nor snow....
15" decline. Tonight will be from the seat.
Äta
So here's my attempt to really hold myself accountable for my food. I'll post what I have planned out for the day and any modifications I'll make note of later on. Here we go....
Waking up: Coffee with splash of whole milk (probably 2 tbs.)
First Breakfast: Strawberry Orange Dreamcicle smoothie (4 strawberries, 1 orange, 1 c. whole milk/organic yogurt, 1/2 scoop vanilla soft serve protein powder)
Second Breakfast: 3 scrambled eggs with 1 slice Land O'Lakes cheese and about 1/4 c. salsa)
Lunch: 2 carrots (sticks) with hummus, 1 can boneless sardines
Snacks for the day: 2 Blondies (yes, there's my junk, but they're homemade junk!), i pkg. natural fruit snacks
Dinner: Slow-cooked pork roast, butternut squash, baked taters, carrots. The meat is cooked in a sauce of cream of mushroom soup mixed with a packet of onion soup mix.
Black coffee and water throughout the day.
ADDENDUM:
ended up having 2 blondies for dessert.
Waking up: Coffee with splash of whole milk (probably 2 tbs.)
First Breakfast: Strawberry Orange Dreamcicle smoothie (4 strawberries, 1 orange, 1 c. whole milk/organic yogurt, 1/2 scoop vanilla soft serve protein powder)
Second Breakfast: 3 scrambled eggs with 1 slice Land O'Lakes cheese and about 1/4 c. salsa)
Lunch: 2 carrots (sticks) with hummus, 1 can boneless sardines
Snacks for the day: 2 Blondies (yes, there's my junk, but they're homemade junk!), i pkg. natural fruit snacks
Dinner: Slow-cooked pork roast, butternut squash, baked taters, carrots. The meat is cooked in a sauce of cream of mushroom soup mixed with a packet of onion soup mix.
Black coffee and water throughout the day.
ADDENDUM:
ended up having 2 blondies for dessert.
Tuesday, April 5, 2016
Why Is This So Difficult?
I am sick to death of screwing up my diet. I'm definitely at a low point right now, that's for certain. I'm upset that I can't seem to make the right choices, upset that I apparently have no will power when it comes to food and upset that I suck at prepping. I feel like I'm failing big time at something that should be relatively straightforward. Old ghosts are popping back up - emotional eating, eating from boredom - and I feel weak because of it.
I guess, I should break this down for myself into simpler steps. Maybe step one should be to go through my cookbooks and pick out recipes that can be prepped ahead for the week. Then make a shopping list. Then go shopping. Then cook. It's not so much the meals that get me, it's the damn snacks. I HAVE to have snacks. I sit in a cubicle all day and if I don't have something to snack on I feel like I'm going insane. The problem is that I don't buy anything good so I'm left to get something from the "snack cabinet" here at work and that's all junk. I know it's junk; but I eat it anyhow. My energy is low, attitude is sucky and my drive is sluggish. I hate feeling this way and I know exactly how to change it, it's just a matter of doing it.
Sigh.....I love to eat, and I love eating good stuff, so at least I have that going for me. My choices on healthy eating are enormous, so I have to put those choices in front of me instead of shitty, junk food choices that will poison my system.
I have my homework for after the gym tonight then...cookbooks, list-making and planning. I should be able to do this. Should.
I guess, I should break this down for myself into simpler steps. Maybe step one should be to go through my cookbooks and pick out recipes that can be prepped ahead for the week. Then make a shopping list. Then go shopping. Then cook. It's not so much the meals that get me, it's the damn snacks. I HAVE to have snacks. I sit in a cubicle all day and if I don't have something to snack on I feel like I'm going insane. The problem is that I don't buy anything good so I'm left to get something from the "snack cabinet" here at work and that's all junk. I know it's junk; but I eat it anyhow. My energy is low, attitude is sucky and my drive is sluggish. I hate feeling this way and I know exactly how to change it, it's just a matter of doing it.
Sigh.....I love to eat, and I love eating good stuff, so at least I have that going for me. My choices on healthy eating are enormous, so I have to put those choices in front of me instead of shitty, junk food choices that will poison my system.
I have my homework for after the gym tonight then...cookbooks, list-making and planning. I should be able to do this. Should.
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