Warm up stretches
Reverse hyper x10
Back raises x10
••••••••••
Paused squats w/bar (5 second pause)
wide x5
mid x5
narrow x5
••••••••••
Low bar back squats:
95lb x5
135lb x3 (belt, no sleeves)
155lb x5
[135lb x5] 4x
Justin said my form basically sucked on the 155lb and I could feel it. I reluctantly backed off the weight and felt like a total schmoe.
••••••••••
Kettlebell swings / KB squats / pushups
[35lb x10 / x5 / x5] 3x
55lb x10 / x5 / 5
[55lb swings only x10] 2x
**••••••••••**
55lb DB shrugs x25
••••••••••
DB Bench:
20lb x5
30lb x5
[35lb x5] 5x
••••••••••
DB Chest Flys:
20lb x15
25lb x10
30lb x5
••••••••••
Inclined DB Rows
20lb x15
25lb x10
30lb x5
••••••••••
CORE:
Sit ups x15
Flutter Kicks x15
Sit ups x15
Bicycle x15
Sit ups x15
Leg Lifts x15
••••••••••
(From the stars down was done during class with Carolyn)
Not a good feeling to slide back down once again on my squats, but I suppose that's to be expected when you don't do them for a couple of weeks. My back had gone out over the weekend, but it was feeling pretty good, no pain or discomfort to speak of.
Frustrated, as usual, with the way things are going and I really don't feel like revisiting old topics.
Next session will be better.
Thursday, December 29, 2016
Thursday, December 15, 2016
Just Calm Down
[Orange band f.p. x15 / band pull downs x15 / push ups x15] 3x
●●●●●●●●●●
PRESS:
65lb x3
75lb x3
85lb x3
95lb x4
[95lb x3] 4x
●●●●●●●●●●
UNIVERSAL BAR:
[o.h. tri. Ext x15 / front ext. x15] 3x
DB T's &Y's:
8lb x10
12lb x8
15lb x3
REVERSE FLYS:
20lb x10
25lb x8
30lb x6
CHEST FLYS:
20lb x15
25lb x8
30lb x6
●●●●●●●●●●
[55lb KB swing x10 / 35lb o.h. swing x10 / 95lb hip thrusters x10] 3x
SINGLE LEG RDL:
20lb x10 ea
30lb x8
40lb x6
50lb x3
●●●●●●●●●●
Hang from reverse hyper
●●●●●●●●●●
Nobody showed up for class tonight, so twas just me myself and I. For most of the night that is. When I first got there i walked into a weight room full of large men. Not gonna lie - I was intimidated. I'm not sure if I'll ever lose the feeling that I don't belong in there, but last night it was strong. So I took the orange band and went out to the other rack and did some pre-exhaustion work. By the time I got to the presses, all but one had left so I felt a little more at ease.
I have noticed a bad habit I have (one of many) when I'm in the gym with other people. That is that I tend to rush through everything. It's a combination of nerves, self doubt, wanting to look like I can just bang shit out....it's annoying as all hell to myself. Beyond being annoying it's detrimental to my training and can be dangerous if I don't keep good form. So I settled my mind, took some deep breaths and tried to get into my own little world. I think it worked fairly well.
I was disappointed on one hand that I didn't get 5x5 on the presses but I'm happy that I made 95lb for as many as I did. Next session will be the full 5x5, I'm sure. I wanted to either squat or deadlift, however, my back had other plans. It had been feeling a little taxed over the past couple of days and I'm totally gun shy about sending it over the edge like last time. So I dialed everything back and kept it to moderate DB & KB work.
The reverse flys started falling apart with the last few reps of the 25lb and with all of the 30lb, but It felt good to be moving heavier DB; there's something very empowering when you move heavy, compact weight. The chest flys felt great and they've always been one of my favorite movements to do.
I'm sore this morning but it's OK. Some of it is DMS, some of it isn't, so I'm being cautious. I'll try to do the Fast Eddie core set again tonight and see if I can shave some seconds off of my time. Results (good or bad) will be posted so stay tuned!
●●●●●●●●●●
PRESS:
65lb x3
75lb x3
85lb x3
95lb x4
[95lb x3] 4x
●●●●●●●●●●
UNIVERSAL BAR:
[o.h. tri. Ext x15 / front ext. x15] 3x
DB T's &Y's:
8lb x10
12lb x8
15lb x3
REVERSE FLYS:
20lb x10
25lb x8
30lb x6
CHEST FLYS:
20lb x15
25lb x8
30lb x6
●●●●●●●●●●
[55lb KB swing x10 / 35lb o.h. swing x10 / 95lb hip thrusters x10] 3x
SINGLE LEG RDL:
20lb x10 ea
30lb x8
40lb x6
50lb x3
●●●●●●●●●●
Hang from reverse hyper
●●●●●●●●●●
Nobody showed up for class tonight, so twas just me myself and I. For most of the night that is. When I first got there i walked into a weight room full of large men. Not gonna lie - I was intimidated. I'm not sure if I'll ever lose the feeling that I don't belong in there, but last night it was strong. So I took the orange band and went out to the other rack and did some pre-exhaustion work. By the time I got to the presses, all but one had left so I felt a little more at ease.
I have noticed a bad habit I have (one of many) when I'm in the gym with other people. That is that I tend to rush through everything. It's a combination of nerves, self doubt, wanting to look like I can just bang shit out....it's annoying as all hell to myself. Beyond being annoying it's detrimental to my training and can be dangerous if I don't keep good form. So I settled my mind, took some deep breaths and tried to get into my own little world. I think it worked fairly well.
I was disappointed on one hand that I didn't get 5x5 on the presses but I'm happy that I made 95lb for as many as I did. Next session will be the full 5x5, I'm sure. I wanted to either squat or deadlift, however, my back had other plans. It had been feeling a little taxed over the past couple of days and I'm totally gun shy about sending it over the edge like last time. So I dialed everything back and kept it to moderate DB & KB work.
The reverse flys started falling apart with the last few reps of the 25lb and with all of the 30lb, but It felt good to be moving heavier DB; there's something very empowering when you move heavy, compact weight. The chest flys felt great and they've always been one of my favorite movements to do.
I'm sore this morning but it's OK. Some of it is DMS, some of it isn't, so I'm being cautious. I'll try to do the Fast Eddie core set again tonight and see if I can shave some seconds off of my time. Results (good or bad) will be posted so stay tuned!
Tuesday, December 13, 2016
Do You Feel Better?
FAST EDDIES:
Sit ups x25
4 count flutter kicks
Sit ups x25
Leg lifts x25
Sit ups x25
4 ct. Hello dollies
Situps x25
Crunches x25
Situps x25
4 ct. Russian twists
Sit ups x25
4 ct. Bicycles
●●●●●●●●●●
This is supposed to be done with no rests, but I admit I had to take a couple. The total time this took me was
18:13.38
I'm going to try and do this most nights. I don't think 19 minutes is too hard to carve out.
My darling was laying on the couch and as I finished up he smiled and asked " do you feel better?". I looked at him and said "no." Haha
I still feel sore through my back, my head is still aggravating me so that doesn't feel better, but you know,I do feel better, mentally for having done this. I can at least go to bed tonight knowing I pushed myself past a tiny barrier. So now this can be a game between myself and I. Can I beat my own time? By how much?
I guess I've challenged myself. Challenge accepted.
Sit ups x25
4 count flutter kicks
Sit ups x25
Leg lifts x25
Sit ups x25
4 ct. Hello dollies
Situps x25
Crunches x25
Situps x25
4 ct. Russian twists
Sit ups x25
4 ct. Bicycles
●●●●●●●●●●
This is supposed to be done with no rests, but I admit I had to take a couple. The total time this took me was
18:13.38
I'm going to try and do this most nights. I don't think 19 minutes is too hard to carve out.
My darling was laying on the couch and as I finished up he smiled and asked " do you feel better?". I looked at him and said "no." Haha
I still feel sore through my back, my head is still aggravating me so that doesn't feel better, but you know,I do feel better, mentally for having done this. I can at least go to bed tonight knowing I pushed myself past a tiny barrier. So now this can be a game between myself and I. Can I beat my own time? By how much?
I guess I've challenged myself. Challenge accepted.
Monday, December 12, 2016
Admit It.
Body image and self image. In my opinion, these two things should never be taken to mean the same thing. Unfortunately, they usually are. I know this because I get in trouble for it and catch so much needless flack for it on a continual basis. Keep in mind that I have no degrees, I have no formal higher education on the subject so in some people's eyes, this makes me totally unqualified to have an opinion, but I do possess a mind that thinks and learns and so I think I'm qualified.
As I waste time on facebook during the week I like to share memes that get people to think. On occasion I will post a meme with something to the effect of taking responsibility for being fat, or having the will to change your body, etc., etc. These posts are by and large met with anger and disappointment form the women on my friends list because they feel I should promote loving yourself no matter what. Here in lies the confusion. Did anyone stop to think that maybe, just maybe, you could love yourself and still be disappointed in the packaging?
I can look at myself and know that I am a strong, capable lady. I can see that I'm doing my best to raise my daughter and I can be proud of the fact that despite my struggles, I always trudge on. I like my sense of humor and I think I'm fairly intelligent. I can also look at myself and see that my stomach is disgustingly fat, my calves need more muscle definition and my thighs should be much bigger. The physical attributes that I may or may not have DO NOT take away from who I am as a human being. I don't see why people are having such a hard time looking objectively at their bodies and admitting that they are not as good as they could/should be.
I wonder if it has to do with taking responsibility? To look at your body and say "Yup, that gut is way too big", is to admit that you haven't put in the effort required to stay fit. That can lead to disappoint in yourself, regret and shame. None of those things are exceptionally pleasant to feel. It's so much easier to look at your body and lie to yourself saying "Well, it doesn't matter that my body fat content is 50%, I'm still amazing." That gives you an out doesn't it? It allows you to remain sedentary and unfit. I think to honestly feel those unpleasant emotions of guilt and shame is key to actually changing for the long term. If you admit that you've been lazy and complacent then you can do something to change it - you have no excuse. Admitting to your faults is a difficult thing to do, make no mistake about it. But how are you ever to change if you don't?
If someone goes to the gym, but they haven't taken responsibility for the shape they're in, they WILL NOT continue to go, I guarantee it. They haven't taken the first step of admitting their lack of effort. They are the people that will fill the gyms on January 2nd only to leave them vacant on January 9th. They are the ones to go on yo-yo diets and repeatedly fail, always siting a fault with the diet plan rather than a fault with themselves. They are the ones to list off every medical condition known to man that causes them to gain weight rather than list all the shit they ate within the past week and the zero number of exercises they did to combat it.
If it sounds like I'm being harsh, so be it. I suppose I am, but it's because I've been there and to some degree still am. It's not easy for me, or for anyone else to get fit. It never becomes easy. The weights never get easier to push and if they do it's because we're slacking and shouldn't be. We are the people who have been in the gym long before the crowds of New Year's resolutionists and we are the people who will be there when those same weak people give up and leave a week later. Thankfully leaving our sanctuaries emptier and filled with the people who actually enjoy being there.
I don't think you should be proud of a body that is incapable of running, jumping, lifting and moving. I just don't. You can be proud of having a tremendous personality, but you're a personality that needs to work on self-restraint and health. What's so bad about admitting to that? By admitting to that, you've added something else to your personality - truth. By committing to a workout plan and /or an eating plan you've added discipline and determination. How on earth is that a negative? I think it's time we stop getting our feelings hurt by honesty and I think it's time to realize that body image DOES NOT equal self image.
I've always made criticisms with myself in mind, and make no mistake about it, I'm writing here from personal experience. I'm not sitting on some high horse in an ivory tower, believe me, I look honestly at my body on a daily basis. I encourage everyone to look at themselves, see their body as a container for their soul. Have the courage to admit that the container may be a bit worn and haggard and that it 's time for repairs and upkeep. It will only make you better.
As I waste time on facebook during the week I like to share memes that get people to think. On occasion I will post a meme with something to the effect of taking responsibility for being fat, or having the will to change your body, etc., etc. These posts are by and large met with anger and disappointment form the women on my friends list because they feel I should promote loving yourself no matter what. Here in lies the confusion. Did anyone stop to think that maybe, just maybe, you could love yourself and still be disappointed in the packaging?
I can look at myself and know that I am a strong, capable lady. I can see that I'm doing my best to raise my daughter and I can be proud of the fact that despite my struggles, I always trudge on. I like my sense of humor and I think I'm fairly intelligent. I can also look at myself and see that my stomach is disgustingly fat, my calves need more muscle definition and my thighs should be much bigger. The physical attributes that I may or may not have DO NOT take away from who I am as a human being. I don't see why people are having such a hard time looking objectively at their bodies and admitting that they are not as good as they could/should be.
I wonder if it has to do with taking responsibility? To look at your body and say "Yup, that gut is way too big", is to admit that you haven't put in the effort required to stay fit. That can lead to disappoint in yourself, regret and shame. None of those things are exceptionally pleasant to feel. It's so much easier to look at your body and lie to yourself saying "Well, it doesn't matter that my body fat content is 50%, I'm still amazing." That gives you an out doesn't it? It allows you to remain sedentary and unfit. I think to honestly feel those unpleasant emotions of guilt and shame is key to actually changing for the long term. If you admit that you've been lazy and complacent then you can do something to change it - you have no excuse. Admitting to your faults is a difficult thing to do, make no mistake about it. But how are you ever to change if you don't?
If someone goes to the gym, but they haven't taken responsibility for the shape they're in, they WILL NOT continue to go, I guarantee it. They haven't taken the first step of admitting their lack of effort. They are the people that will fill the gyms on January 2nd only to leave them vacant on January 9th. They are the ones to go on yo-yo diets and repeatedly fail, always siting a fault with the diet plan rather than a fault with themselves. They are the ones to list off every medical condition known to man that causes them to gain weight rather than list all the shit they ate within the past week and the zero number of exercises they did to combat it.
If it sounds like I'm being harsh, so be it. I suppose I am, but it's because I've been there and to some degree still am. It's not easy for me, or for anyone else to get fit. It never becomes easy. The weights never get easier to push and if they do it's because we're slacking and shouldn't be. We are the people who have been in the gym long before the crowds of New Year's resolutionists and we are the people who will be there when those same weak people give up and leave a week later. Thankfully leaving our sanctuaries emptier and filled with the people who actually enjoy being there.
I don't think you should be proud of a body that is incapable of running, jumping, lifting and moving. I just don't. You can be proud of having a tremendous personality, but you're a personality that needs to work on self-restraint and health. What's so bad about admitting to that? By admitting to that, you've added something else to your personality - truth. By committing to a workout plan and /or an eating plan you've added discipline and determination. How on earth is that a negative? I think it's time we stop getting our feelings hurt by honesty and I think it's time to realize that body image DOES NOT equal self image.
I've always made criticisms with myself in mind, and make no mistake about it, I'm writing here from personal experience. I'm not sitting on some high horse in an ivory tower, believe me, I look honestly at my body on a daily basis. I encourage everyone to look at themselves, see their body as a container for their soul. Have the courage to admit that the container may be a bit worn and haggard and that it 's time for repairs and upkeep. It will only make you better.
Thursday, December 8, 2016
Mind Games
Bar Medley:
Front squat / O.H. Press / Bent Row
1-5 ladder
••••••••••
SQUATS:
95lb x3
135lb x3
155lb x3 (Belt & Sleeves)
[165lb x5] 4x
160lb x5
Bar wide x5
Bar wide x5 w/5 sec pause
Bar mid x5
Bar mid x5 w/5 sec pause
••••••••••
PRESS:
65lb x3
75lb x3
85lb x3
[90lb x5] 5x
••••••••••
Hands up Pushups x10
50lb DB shrugs x25
12lb Wall Ball Squats x10 / 45lb KB dead w/High Pull x10 / Step Ups w/DB Hammer Curl x 5 ea leg
Did that set 3x, increased the DB curls from 20lb, 25lb 30lb
Mountain climbers 30sec.
Body Squats to the song "SAIL"
[Situps on GHR x20 / Reverse Hypers (machine wt only) x10] 3x
••••••••••
All in all, it ended up being a good 2 hour workout. Even though the entire drive to the gym was a total mind game with myself. I do this all the time, it's almost a ritual now. There's a little voice in me that gives every excuse why I CAN'T POSSIBLY do what I'm about to do, and I have to tell that voice to sit down and shut up. It did, and I went about my business.
I had planned on the mountain climbers being paired with 30 seconds of push ups and doing 4 sets, but Carolyn was struggling. So I gave her the choice of pushups or doing squats to a song. I think she regretted her decision! I'll link the song at the bottom of the blog ;)
I kept my presses at 90lb because I was feeling a little "wobbly", but I'm confident that the next time 95lb won't be an issue. As for the squats, well....of course I'm disappointed that I couldn't get all 5 sets at 165lb, but the last rep at that weight was a dismal failure - the depth sucked and the power was gone. So I dropped it 5lbs. Next time I'll get all 5 of those sets at 165lb.
I feel sore, but good. I was ravenous when I got home last night and enjoyed a good hunk of steak with some rice. This morning was steak and eggs and I still could eat a horse. lol , at least it would be protein anyhow lol!
Front squat / O.H. Press / Bent Row
1-5 ladder
••••••••••
SQUATS:
95lb x3
135lb x3
155lb x3 (Belt & Sleeves)
[165lb x5] 4x
160lb x5
Bar wide x5
Bar wide x5 w/5 sec pause
Bar mid x5
Bar mid x5 w/5 sec pause
••••••••••
PRESS:
65lb x3
75lb x3
85lb x3
[90lb x5] 5x
••••••••••
Hands up Pushups x10
50lb DB shrugs x25
12lb Wall Ball Squats x10 / 45lb KB dead w/High Pull x10 / Step Ups w/DB Hammer Curl x 5 ea leg
Did that set 3x, increased the DB curls from 20lb, 25lb 30lb
Mountain climbers 30sec.
Body Squats to the song "SAIL"
[Situps on GHR x20 / Reverse Hypers (machine wt only) x10] 3x
••••••••••
All in all, it ended up being a good 2 hour workout. Even though the entire drive to the gym was a total mind game with myself. I do this all the time, it's almost a ritual now. There's a little voice in me that gives every excuse why I CAN'T POSSIBLY do what I'm about to do, and I have to tell that voice to sit down and shut up. It did, and I went about my business.
I had planned on the mountain climbers being paired with 30 seconds of push ups and doing 4 sets, but Carolyn was struggling. So I gave her the choice of pushups or doing squats to a song. I think she regretted her decision! I'll link the song at the bottom of the blog ;)
I kept my presses at 90lb because I was feeling a little "wobbly", but I'm confident that the next time 95lb won't be an issue. As for the squats, well....of course I'm disappointed that I couldn't get all 5 sets at 165lb, but the last rep at that weight was a dismal failure - the depth sucked and the power was gone. So I dropped it 5lbs. Next time I'll get all 5 of those sets at 165lb.
I feel sore, but good. I was ravenous when I got home last night and enjoyed a good hunk of steak with some rice. This morning was steak and eggs and I still could eat a horse. lol , at least it would be protein anyhow lol!
Saturday, December 3, 2016
A Wee Bit
BENCH:
65lb x3
75lb x3
85lb x3
[105lb x5] x4
115lb x5
●●●●●●●●●●
My thinking tonight was this: I can either sit on my ass and do nothing while dinner cooked in the oven, or I could go downstairs and at least get a few lifts in. I chose the latter. So while it was by no means what I would call a full session, it was something.
I also figure that doing even a meager little amount each day is going to help get me back to training full time again.
So...onwards and upwards
65lb x3
75lb x3
85lb x3
[105lb x5] x4
115lb x5
●●●●●●●●●●
My thinking tonight was this: I can either sit on my ass and do nothing while dinner cooked in the oven, or I could go downstairs and at least get a few lifts in. I chose the latter. So while it was by no means what I would call a full session, it was something.
I also figure that doing even a meager little amount each day is going to help get me back to training full time again.
So...onwards and upwards
Thursday, December 1, 2016
I Remember This Feeling
PRESS:
65lb x3
75lb x3
85lb x3
[90lb x5] 5x
●●●●●●●●●●
[Orange band face pulls x10 / Fat Guy pull ups x5] 3x
●●●●●●●●●●
[Rev. Hyper stretch / 45° back raise x10] 3x
Situps (G.H.R) x50
●●●●●●●●●●
PLATE PRESS / PULLOVER:
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
DB ROWS:
40lb x10 ea arm
50lb x5 ea.
60lb x4 ea.
●●●●●●●●●●
Side hops x10 ea / side dips x10 / front lunge 25lb x10 / rev. lunge 25lb x10
Hops x10 / dips x10 / 30lb lunge x5 / 30lb lunge x5
Hops x10 / dips x10 / 35lb lunge x3 / 35lb lunge x3
●●●●●●●●●●
Foam rolling / stretching
●●●●●●●●●●
I had every intention of squatting tonight, but there was an old, familiar tightness in my back from those deadlifts that I did yesterday. So I put my plans aside and just did accessory work. I have to say, the foam rolling felt divine and I think it was what I needed.
Carolyn was the only one in class tonight and she was dragging a bit as well so she was more than pleased to end with something light as well.
So anyhow, 2 nights in a row. Tomorrow is a recovery day and Christmas decorating is on the agenda :-)
65lb x3
75lb x3
85lb x3
[90lb x5] 5x
●●●●●●●●●●
[Orange band face pulls x10 / Fat Guy pull ups x5] 3x
●●●●●●●●●●
[Rev. Hyper stretch / 45° back raise x10] 3x
Situps (G.H.R) x50
●●●●●●●●●●
PLATE PRESS / PULLOVER:
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
DB ROWS:
40lb x10 ea arm
50lb x5 ea.
60lb x4 ea.
●●●●●●●●●●
Side hops x10 ea / side dips x10 / front lunge 25lb x10 / rev. lunge 25lb x10
Hops x10 / dips x10 / 30lb lunge x5 / 30lb lunge x5
Hops x10 / dips x10 / 35lb lunge x3 / 35lb lunge x3
●●●●●●●●●●
Foam rolling / stretching
●●●●●●●●●●
I had every intention of squatting tonight, but there was an old, familiar tightness in my back from those deadlifts that I did yesterday. So I put my plans aside and just did accessory work. I have to say, the foam rolling felt divine and I think it was what I needed.
Carolyn was the only one in class tonight and she was dragging a bit as well so she was more than pleased to end with something light as well.
So anyhow, 2 nights in a row. Tomorrow is a recovery day and Christmas decorating is on the agenda :-)
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