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MONDAY 3/16
DEADLIFTS:
111lb x15
155lb x12
177lb x6
(197lb x3, x2) 3x
V BAR CABLE ROW:
Single arm:
30lb x12
35lb x10
40lb x8
45lb x6
Double:
65lb x10
(70lb x10) 3x
ISOLATERAL LAT PULL DOWN:
Double Arm:
35lb x10
(40lb x8) 3x
ASSISTED PULL UPS:
(90lb x6) 2x
(75lb x5) 2x
CHEST SUPPORTED ROW:
25lb x10 *Form was poor
(15lb x10 wide) 3x
BENT DB ROWS:
25lb x10
30lb x10
(45lb x6) 2x
WEDNESDAY 3/18
BENCH:
65lb x12 wide
95lb x11 wide
115lb x6 normal
135lb x3
(135lb x4) 2x
135lb x3
DB INCLINE KEYHOLE PRESS:
20lb x12
30lb x9
[35lb x3, 35lb x3 (regular press)]
LANDMINE PRESS:
5kg x12
20kg x6
(20kg x5) 2x
*The 20kg was really too heavy and I should've lightened them.
DECLINE BENCH:
95lb x8
105lb x4
115lb x3
125lb x2
CABLE FLY:
High/Low:
35lb x10
40lb x10
45lb x6
Mid:
(25lb x10) 3x
Low/High:
(20lb x10) 3x
SEATED CABLE PEC DEC:
Single/Single/Double
Single/Single/Double
(70lb x10/70lb x10/70lb x10) 3x
THURSDAY 3/19
BRADFORD PRESS:
Bar x10
Bar x6
STANDING O.H. PRESS:
Strict:
(67lb x5) 3x
Push:
(87lb x3) 2x
UNDERHAND SRT. BAR O.H. RAISE:
(20lb x12) 4x
E.Z. BAR CURL:
Slow Eccentric:
(50lb x10) 4x
CABLE TRI. PUSH DOWN:
35lb x15
40lb x12
45lb x6
45lb x5
CABLE UNDERHAND KICKBACK:
10lb x6
(10lb x7) 2x
10lb x8
SEATED TRI. PUSH DOWN:
80lb x10
(100lb x5) 2x
MACHINE CRUNCHES:
(70lb x15) 3x
FRIDAY 3/20
SQUATS:
Heel Elevated:
Bar x12
Normal:
95lb x8
115lb x5
135lb x3
155lb x1
185lb x1
205lb x1
135lb x4
FRONT SQUATS:
65lb x4 (left knee pain)
65lb x4
SEATED LEG PRESS / CALF RAISE:
120lb x10 / x12
140lb x10 / x10
160lb x10 / 120lb x10
180lb x10 / 120lb x10
LEG EXT. / SPLIT SQUAT:
Single/Single/Double / Split Squat:
(40lb/40lb/90lb x10 ea. / body weight x10 ea.) 3x
MACHINE CRUNCHES:
(70lb x15) 3x
SEATED HAMSTRING CURLS:
(90lb x12) 3x
••••••••••
Good Lord, it was like typing a friggin novel. I don't know why I haven't been updating the blog. I guess in the overall scheme of things, it doesn't matter. It's updated now and that's all that matters.
Everything has been going well with the added volume. I'm feeling muscles and I feel as though I'm making progress. I know my curls are going up. I went from mostly 40lb e-z bar curls, to 4 full sets of 10 at 50lb. My bench seems to have stalled. I was only able to add 2 extra reps at the 135lb. That's kind of disappointing, but it is what it is. The only big disappointment were my squats today. I decided at the last minute to work up to my max. 205lb is sad, but at least it's more than my body weight! Frank said I shouldn't beat myself up so much over what I can and can't do. I think he's right. It's hard, though, not to feel like I'm failing.
On a positive note, I've found a way to get a little better quality sleep. I've started wearing earplugs to bed to cut down on the nighttime noises. I was skeptical at first and more than a little hesitant, but they actually seem to be helping. I still wake up occasionally during the night with hot flashes but I fall back to sleep easier and seem to sleep a little deeper. It feels good to wake up in the morning and not be a zombie.
Nutrition is still...meh. I'm still tracking and I've lost a total of 14lbs so far. It's been the most difficult 14lbs to get off of my body. Menopause is no joke, but neither am I. I won't quit; there is no other option. I have to keep going now because there is no way I'll let all of this hard work go to waste. It's been beyond difficult to claw my way back to where I am right now but it's been 100% worth the effort. If we hadn't started going back to the gym and changing our nutrition, I'm not sure where we would be right now. Frank's glucose levels went from a high of 300 and something to now, about 110. He's down about 21lbs and I'm down 14lbs. If we hadn't changed how we were living, things could've gone bad really quickly. Are we perfect? No! We still have days when we eat too much of this or that, or days when our training wasn't all that it could've been. But even those bad days are better than what we used to be. No going back and nowhere to go but forward.
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