Warm up stuff
●●●●●●●●●●
Reverse hypers +20lbs x30
Hanging knee raises x30
●●●●●●●●●●
BENCH:
Unrack and hold 135lbs approx. 15 seconds
35lb DB shrugs x30
Bar x10 slow (concentrating on pulling the bar apart)
65lb x5 fast, x3 slow, x2 regular pace
[65lb x3 fast, x3 slow] 2x
65lb x5 fast, x5 slow, x5 regular
65lb x20
●●●●●●●●●●
O.H. PRESS / NARROW GRIP BENCH 45 SECONDS
(Both with empty bar)
x12 / x16
x10 / x17
x8 / x18
x6 / x18
O.H. Press, bar x20
●●●●●●●●●●
KB suitcase carry, approx 300 yards 90lb total
I put them down half way and then continued. This ended up bothering my back more than anything. So I hung off of the reverse hyper table to loosen things up before continuing.
●●●●●●●●●●
15lb DB alternating presses x12 ea arm
15lb standing o.h. tri ext x20
We tried to do 30lb (total) thrusters but my back wasn't having any of that after that carry. So we skipped that.
Tricep dips x10
10lb and 2.5lb shoulder scarecrows. 3 different movements x10 ea.
●●●●●●●●●●
It's a wonderful feeling to be filling out a training blog tonight! I missed the gym. I missed working hard and giving it all I had. Tonight was an exercise in knowing that giving 100% should always outweigh giving 110%. Giving all you've got, leaving everything you have on the floor and no rep unfinished is an admirable goal. Giving more than you're physically capable of doing is dangerous. I gave 110% once and look where it got me!
Tonight when I felt pain, I stopped. And I stopped k owing that I wasn't wimping out or being a turd, but I was being sensible and making sure I would be healthy enough to train another day.
Does my back hurt right now? Yes. It's sore and the muscles are tight, but the pain is nowhere like it has been. I'm listening to what my body says and I'm being honest about that with not only Justin, but myself.
So now, I'll stretch some and then sleep and let my body grow and rest before Thursday's session. I am 100% done with today and 100% proud of what I accomplished.
Tuesday, May 17, 2016
The Fire
The past week has felt like a year. I haven't been in the gym since Thursday, May 5 but tonight I head back in. I had pushed beyond the point that I should have and I paid dearly for that arrogance. I got my ego and my drive tangled up in a way that I shouldn't have and it set me back both physically and mentally.
The Tuesday prior I over did it with presses. I believe we did 90 total? I admit, that was insane considering the pain I was in; not only insane but downright stupid. Then Thursday, I was in pain but thought I could work through it and I did with the measley little squats I was putting out. But the kicking....oh the kicking. Kicking a bag with full force was probably one of the single stupidest things I've done. I tried to hide it, not sure if Justin guessed the discomfort I was in, but he probably sensed it. I'm pretty sure he called me a stubborn pain in the ass, and he's right. Sometimes being stubborn is confused with being tenacious and I confused the shit out of those two things, and I suffered the consequence with joint pain and unbearable muscle spasms that felt as if they would torque my spine out of my body. I had no choice but to give in and let things rest.
I've said it to people before - listen to your body and let it heal when and if it needs to, but we all know how difficult it can be to take our own advice. I felt like an ass and a failure. I got depressed thinking about the dreams I'd have to give up. I got angry thinking about all the work I had done up until this point and how it seemed as if it had all been wasted. It got ugly inside this head of mine. I allowed myself to slump physically as well as mentally and that is NEVER a good combination. For me, as I'm sure for others, keeping your spirit high is super important when you're facing a physical setback. It's essential to not losing your fire, essential to keeping even the tiniest of flames burning while your physical body heals. You can't let your spirit weaken by thinking about what USED to be. You have to force your mind to focus on what is NOW and how in the world you're going to make it all happen. Because there should not be a doubt that it WILL happen.
So it came as a comfort to me when in this morning's rune draw, I pulled kenaz. Kenaz is the rune of drive, spirit, inner fire. The rune of skill. Coupled with the fact that tonight is the first night back at the gym, it's a powerful sign that the heat has never left, the fire has never gone out and the passion never died. We all face storms. That's just how life is and it's how it should be. We have to build our fires hot enough and strong enough in fair weather that even when high winds and rain come, the fire never goes completely out. It may wither, it may dim, it may cool a bit, but when conditions are right, those flames will shoot skyward hotter than they ever have. Always be mindful of your spirit fire. Tend to it everyday making sure it's strong and the coals burn white hot. You'll not notice the heat when the weather's good, but when it turns, you'll be thankful for that warmth.
The Tuesday prior I over did it with presses. I believe we did 90 total? I admit, that was insane considering the pain I was in; not only insane but downright stupid. Then Thursday, I was in pain but thought I could work through it and I did with the measley little squats I was putting out. But the kicking....oh the kicking. Kicking a bag with full force was probably one of the single stupidest things I've done. I tried to hide it, not sure if Justin guessed the discomfort I was in, but he probably sensed it. I'm pretty sure he called me a stubborn pain in the ass, and he's right. Sometimes being stubborn is confused with being tenacious and I confused the shit out of those two things, and I suffered the consequence with joint pain and unbearable muscle spasms that felt as if they would torque my spine out of my body. I had no choice but to give in and let things rest.
I've said it to people before - listen to your body and let it heal when and if it needs to, but we all know how difficult it can be to take our own advice. I felt like an ass and a failure. I got depressed thinking about the dreams I'd have to give up. I got angry thinking about all the work I had done up until this point and how it seemed as if it had all been wasted. It got ugly inside this head of mine. I allowed myself to slump physically as well as mentally and that is NEVER a good combination. For me, as I'm sure for others, keeping your spirit high is super important when you're facing a physical setback. It's essential to not losing your fire, essential to keeping even the tiniest of flames burning while your physical body heals. You can't let your spirit weaken by thinking about what USED to be. You have to force your mind to focus on what is NOW and how in the world you're going to make it all happen. Because there should not be a doubt that it WILL happen.
So it came as a comfort to me when in this morning's rune draw, I pulled kenaz. Kenaz is the rune of drive, spirit, inner fire. The rune of skill. Coupled with the fact that tonight is the first night back at the gym, it's a powerful sign that the heat has never left, the fire has never gone out and the passion never died. We all face storms. That's just how life is and it's how it should be. We have to build our fires hot enough and strong enough in fair weather that even when high winds and rain come, the fire never goes completely out. It may wither, it may dim, it may cool a bit, but when conditions are right, those flames will shoot skyward hotter than they ever have. Always be mindful of your spirit fire. Tend to it everyday making sure it's strong and the coals burn white hot. You'll not notice the heat when the weather's good, but when it turns, you'll be thankful for that warmth.
Monday, May 9, 2016
Rest
Thursday night's training was, in my mind, a bust. I know Justin will feel differently, but compared to what I've done in the past, it was a beginner's session. The pain in my back is near to unbearable at this point so I did some squats with an empty bar, low reps and then mostly body weight and resistance band work. I feel like an asshole. I miss training heavy, I miss moving gross amounts of weight and lifting weird shit. I miss my boulders, my sand bag and my log. I miss deadlifting, I miss going for personal bests, I miss it all. I've been reduced to basic body weight movements and at times, even those are too much.
My transition to a low carb diet is going well and I'm sure my frustration and crankiness can be blamed, in part, to that. I suppose even my fatigue could rest partially on that. But I also know that I'm tired of this pain; physically tired from hurting.
As much as I didn't want to, I've scheduled another appointment with my chiropractor for tomorrow and maybe I can get enough of a tweak to get me to heal and get rid of this pain. I cannot and will not go every week. That's not the type of life I want to live and I've honestly questioned if I should have started this chiropractor stuff in the first place. I can't change the decisions that I've already made, but I sure as hel can change the ones that I make in future.
I won't be posting my food intake and macros every day, I'll keep track of them still in my notebook, but I see no need to add another chore to my list that's already overwhelmingly long.
I'm not sure if I'll be training at all this week. I've already pushed when I shouldn't have and fucked myself in the process; lesson learned (again), but I will be stretching at home. I'm the first one to preach about rest and recovery from injuries so maybe it's time that I took my own advice. I hate it, though, and I won't even lie about that. This whole debacle is putting me even further behind the eight ball. For right now, I need a break physically and mentally. My spirit is a bit clouded over at this point but I know that eventually those clouds will lift and the sun will warm everything again.
Peace out. Updates soon.
My transition to a low carb diet is going well and I'm sure my frustration and crankiness can be blamed, in part, to that. I suppose even my fatigue could rest partially on that. But I also know that I'm tired of this pain; physically tired from hurting.
As much as I didn't want to, I've scheduled another appointment with my chiropractor for tomorrow and maybe I can get enough of a tweak to get me to heal and get rid of this pain. I cannot and will not go every week. That's not the type of life I want to live and I've honestly questioned if I should have started this chiropractor stuff in the first place. I can't change the decisions that I've already made, but I sure as hel can change the ones that I make in future.
I won't be posting my food intake and macros every day, I'll keep track of them still in my notebook, but I see no need to add another chore to my list that's already overwhelmingly long.
I'm not sure if I'll be training at all this week. I've already pushed when I shouldn't have and fucked myself in the process; lesson learned (again), but I will be stretching at home. I'm the first one to preach about rest and recovery from injuries so maybe it's time that I took my own advice. I hate it, though, and I won't even lie about that. This whole debacle is putting me even further behind the eight ball. For right now, I need a break physically and mentally. My spirit is a bit clouded over at this point but I know that eventually those clouds will lift and the sun will warm everything again.
Peace out. Updates soon.
Saturday, May 7, 2016
Äta Keto
WEDNESDAY:
Breakfast: 4 eggs, 1 slice swiss, 2 slices deli chicken
1184 cal.
78.4g fat
6.08g carbs
100.64g protein
Coffee w/ half and half
40 cal
3g fat
1g carbs
1g protein
Lunch: 2c spinach, 1/2 can chicken, 5 olives, 1/2 c green beans, 2 tbs ranch dressing
353 cal
18.2g fat
10.2g carbs
24.18g protein
Dinner: curry rubbed chicken thighs, green beans and cauliflower
1203 cal
79.7g fat
13.4g carbs
90.6g protein
DAILY TOTALS:
2908 cal
186.24g fat
32.86g carbs
231.1g protein
●●●●●●●●●●
THURSDAY:
Breakfast : 3 eggs, 2 slices swiss, 1 slice deli chicken, 1 bag almonds, coffee w/half & half
1297 cal
92.27g fat
9.75g carbs
99.32g protein
Lunch: 2c spinach, 1/2 can chicken, 5 olives, 1/2c bell pepper, 2 tbs dressing
332.3 cal
18.2g fat
11.2g carbs
27.18g protein
Dinner: chicken sausage and veggie stir fry
516 cal
29g fat
11.4g carbs
32.9g protein
DAILY TOTALS:
2145 cal
139.47g fat
32.25g carbs
179.4g protein
●●●●●●●●●●
Breakfast: 4 eggs, 1 slice swiss, 2 slices deli chicken
1184 cal.
78.4g fat
6.08g carbs
100.64g protein
Coffee w/ half and half
40 cal
3g fat
1g carbs
1g protein
Lunch: 2c spinach, 1/2 can chicken, 5 olives, 1/2 c green beans, 2 tbs ranch dressing
353 cal
18.2g fat
10.2g carbs
24.18g protein
Dinner: curry rubbed chicken thighs, green beans and cauliflower
1203 cal
79.7g fat
13.4g carbs
90.6g protein
DAILY TOTALS:
2908 cal
186.24g fat
32.86g carbs
231.1g protein
●●●●●●●●●●
THURSDAY:
Breakfast : 3 eggs, 2 slices swiss, 1 slice deli chicken, 1 bag almonds, coffee w/half & half
1297 cal
92.27g fat
9.75g carbs
99.32g protein
Lunch: 2c spinach, 1/2 can chicken, 5 olives, 1/2c bell pepper, 2 tbs dressing
332.3 cal
18.2g fat
11.2g carbs
27.18g protein
Dinner: chicken sausage and veggie stir fry
516 cal
29g fat
11.4g carbs
32.9g protein
DAILY TOTALS:
2145 cal
139.47g fat
32.25g carbs
179.4g protein
●●●●●●●●●●
Wednesday, May 4, 2016
ATTACK!
Just a quick little video of my girl hanging with me at the gym. She's been coming with me on the two nights that I go. I've found her to be a great motivator and I love that she sees me doing stuff that most other moms can't or won't do.
I may need to get her into some sort of MMA or martial art. I think she'd benefit a lot from it.
Tuesday, May 3, 2016
I Don't Believe You
Warm up: usual suspects including toe touches, knee hugs (both standing and laying flat), airplanes, high kicks and 30 yoga pushups
●●●●●●●●●●
PRESSES:
Bar x10 / Ab wheel x5
65lb x10 / Ab wheel x5
65lb x9, x3 / Ab wheel x5
(Back started really cramping up around this time)
65lb x7, x7 / Ab wheel x5
65lb x8, x4, x4 / Ab wheel x5
65lb x7, x7, x4 / no Ab wheel
65lb x10, x5, x5 / no Ab wheel
I admit that after the last rep I kind of, umm...quickly kneeled down. My back and I officially hate each other.
●●●●●●●●●●
20lb DB bench 1.5 reps x10 slow eccentric / seated o.h. tri ext 1.5 reps x10
25lb x8 / x8
30lb x6 (assist on last 2) / x6
Orange band face pull / chest pull x10
●●●●●●●●●●●
15lb DB bench with resistance x10 / seated rows x20
15lb DB bench with eccentric resistance x10 / rows x10
15lb DB speed press x20 / rows x10
●●●●●●●●●●
Tricep dips on PVC handles (about 6" or 7" high), feet on 12lb rage ball / T.T. reach
x10 / x10
x10 / x5
x15, x5 / no stretch
●●●●●●●●●●
2.5lb T & Y 30 seconds
2.5lb Y & Squeeze 1 minute
●●●●●●●●●●
Pushup test, I th8nk it was 1 minute. I only managed 18.
●●●●●●●●●●
I was excited to have done presses tonight because I've missed them. I was not so excited to have the pain that I did. Now even upper body is affected in a major way. I really have nothing to say about it. I'm sick of it. Justin, of course, kept asking if I was ok. He won't let me do obviously dangerous things but he also knows that I'll tell him I'm fine and ok to move on. And I also know that he'll say he doesn't believe me. It's a fine line between being stubborn and being stupid. We walk that line everytime I have back pain. I've grown accustomed to that line. Oh well, if anything, walking that line will help my balance.
●●●●●●●●●●
PRESSES:
Bar x10 / Ab wheel x5
65lb x10 / Ab wheel x5
65lb x9, x3 / Ab wheel x5
(Back started really cramping up around this time)
65lb x7, x7 / Ab wheel x5
65lb x8, x4, x4 / Ab wheel x5
65lb x7, x7, x4 / no Ab wheel
65lb x10, x5, x5 / no Ab wheel
I admit that after the last rep I kind of, umm...quickly kneeled down. My back and I officially hate each other.
●●●●●●●●●●
20lb DB bench 1.5 reps x10 slow eccentric / seated o.h. tri ext 1.5 reps x10
25lb x8 / x8
30lb x6 (assist on last 2) / x6
Orange band face pull / chest pull x10
●●●●●●●●●●●
15lb DB bench with resistance x10 / seated rows x20
15lb DB bench with eccentric resistance x10 / rows x10
15lb DB speed press x20 / rows x10
●●●●●●●●●●
Tricep dips on PVC handles (about 6" or 7" high), feet on 12lb rage ball / T.T. reach
x10 / x10
x10 / x5
x15, x5 / no stretch
●●●●●●●●●●
2.5lb T & Y 30 seconds
2.5lb Y & Squeeze 1 minute
●●●●●●●●●●
Pushup test, I th8nk it was 1 minute. I only managed 18.
●●●●●●●●●●
I was excited to have done presses tonight because I've missed them. I was not so excited to have the pain that I did. Now even upper body is affected in a major way. I really have nothing to say about it. I'm sick of it. Justin, of course, kept asking if I was ok. He won't let me do obviously dangerous things but he also knows that I'll tell him I'm fine and ok to move on. And I also know that he'll say he doesn't believe me. It's a fine line between being stubborn and being stupid. We walk that line everytime I have back pain. I've grown accustomed to that line. Oh well, if anything, walking that line will help my balance.
Ready or Not...
Today starts my adventure into the world of ketogenic eating. It was suggested that I look 8nto it by my trainer and I found a good, in depth 30 day meal plan so it's now or never. For those not familiar with it, ketogenic eating is about keeping carbohydrate intake to between 20g and 30g daily. This means your body doesn't have glycogen to use for fuel so it switches to using fat as its main fuel source. I'm hoping this will help propel me over the hump I seemed to have hit. After reading about it though and about something called carbohydrate intolerance, I'm thinking some of my minor health issues may benefit as well.
Although they're not very interesting, I'll be blogging about my daily food intake with pictures where I can. It helps keep me on track. I wouldn't take my counts as exactly on the nose, dome things I've had to guesstimate, but they get me close enough. So without further ado, here's today's eats (so far)
●●●●●●●●●●
Coffee w/ 1/2 & 1/2:
42.3 calories
3g fat
1g carbs
1.4g protein
Breakfast: 4 scrambled eggs with 1c spinach, 2 tbs cheddar cheese:
1326 calories
88.2g fat
10.88g carbs
108.1g protein
Lunch: 2c spinach, 1 can solid white tuna, 1tbs parmesan cheese, 2 tbs ranch dressing:
292 calories
27.4g fat
4.2g carbs
31.9g protein
Something I found interesting and upsetting at the same time was a soup that I had in my desk. I keep it there in case of "emergencies". The amount of carbs in it would be all that I need for the day. It's ridiculous, really, when you start looking at where carbs are hidden in plain sight.
ADDENDUM :
Dinner was inside out bacon cheeseburgers with cheesy cauliflower.
677.6 calories
52.4g fat
4.4g carbs
45.7g protein
That gives me the following totals for the day:
2337.9 calories
171g fat
20.48g carbs
187.1g protein
I don't have my macro sheet right in front of me but I'm pretty sure all of those, except the carbs, are too high. It was, however, a training day so they should be a bit higher, but I think I'm way off. I'm definitely still in the tweaking stages of this so I'm not going to get super analytical about it right now. I'm just happy that I hit the mark with the damn carbs!
I'm tired....time for bed.
Although they're not very interesting, I'll be blogging about my daily food intake with pictures where I can. It helps keep me on track. I wouldn't take my counts as exactly on the nose, dome things I've had to guesstimate, but they get me close enough. So without further ado, here's today's eats (so far)
●●●●●●●●●●
Coffee w/ 1/2 & 1/2:
42.3 calories
3g fat
1g carbs
1.4g protein
Breakfast: 4 scrambled eggs with 1c spinach, 2 tbs cheddar cheese:
1326 calories
88.2g fat
10.88g carbs
108.1g protein
Lunch: 2c spinach, 1 can solid white tuna, 1tbs parmesan cheese, 2 tbs ranch dressing:
292 calories
27.4g fat
4.2g carbs
31.9g protein
It's going to be a challenge and test of my will but I really want this. I want to excel and I think this will help me. Ready or not, here I go....
ADDENDUM :
Dinner was inside out bacon cheeseburgers with cheesy cauliflower.
677.6 calories
52.4g fat
4.4g carbs
45.7g protein
That gives me the following totals for the day:
2337.9 calories
171g fat
20.48g carbs
187.1g protein
I don't have my macro sheet right in front of me but I'm pretty sure all of those, except the carbs, are too high. It was, however, a training day so they should be a bit higher, but I think I'm way off. I'm definitely still in the tweaking stages of this so I'm not going to get super analytical about it right now. I'm just happy that I hit the mark with the damn carbs!
I'm tired....time for bed.
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