Warm up: usual suspects
●●●●●●●●●●
Leg curls on reverse hyper +40lbs x15
Walking lunges x18
●●●●●●●●●●
[Yoke bar box squats x10 / walking lunges x24] 2x
Yoke bar back squats wide/mid/narrow x4 ea
Walking lunges 50lb total x24
Yoke squats narrow/mid/wide x4 ea
Walking lunges 50lb total x24
Yoke squats wide/mid/narrow x4 ea
Yoke zercher between narrow and mid x30 (just at parallel )
135lb block pulls x10
●●●●●●●●●●
90lb sled work:
High grip push about 75'
Low grip push about 75'
High grip 75'
Backwards push 75'
●●●●●●●●●●
45lb KB calf raises on 25lb plate x20
[Single leg calf raises on plate (body weight) x10] 2x
Reactive hops x20
Single leg reactive hops x20 ea
Hanging knee raises x20
Plate hops x20
●●●●●●●●●●
Leg curls on reverse hyper, pushing against swiss ball with Justin as resistance x10
Leg curls (no weight) x20
●●●●●●●●●●
Bicep curls, on toes, on plate x30
●●●●●●●●●●
All of the squat/lunge combos were done with very little rest in between sets. So it was squat, lunge, rest for about 30 seconds, then start again. It was a fast-paced night to be sure.
The bicep curls were done with some funky little contraption that allows you to turn your grip as you curl. I have no idea what it's called, but I'll find out.
The distance for the sled pulls was from telephone pole to telephone pole, I'm guessing that a out 75'? I won't lie, I struggled big time with the last push - the backwards push. I had to stop a few times, and Justin was going to let me quit about 10 feet short, but I was determined to make it to the last pole. I made it. Out of breath, red faced and dying, but I made it.
Overall another good night. I'm glad that we're still getting me an awesome workout to my legs without stressing my back too much. Next Monday is my chiropractor appointment so I'm hopeful that I'll feel even better after that.
Thursday, March 31, 2016
Tuesday, March 29, 2016
What A Joke
It's late (for me). 9:12 p.m. to be exact. I probably shouldn't be blogging but something is eating at my mind. So you'll excuse me if the post is a bit...disjointed. I'll ask you to also forgive the larger than normal amount of typos. Or who knows, maybe i'm so tired, I'll actually improve!
Support. Do I need it? Yes. Do I receive it? Yes and no. I get an ENORMOUS amount of support from my trainer. I get loving support from my boyfriend. I get strong support from friends both online and in person. And all of that support is amazing and it's helped to push me through some tough patches. However, that support that I receive will at times, be overshadowed by the support that I don't receive.
I think we expect certain people to always be there for us and take an interest in what we're doing. Even if it's an area they may not be personally interested in, they pay attention for the simple fact that they WANT to support us. When those expectations aren't met and the people fall far short, it can really do a number on our physce.
I'm having a hard time telling myself to stop with the expectations. I know I have people in my corner that want to see me succeed, that should be enough, but sometimes it isn't. Sometimes I just feel like it's all a joke to some. That hurts. It fucking hurts. The thing is, though, that they don't / won't / can't even see the hurt. It's not something that can be talked through or discussed either. Because there's no point in discussing a joke right? Me getting so upset over something so insignificant is like the joke within the joke.
The only solution I have for the moment is to tell myself that there are simply some situations that will never really change and that my expectations here will never be met. All I can and should do is carry on with the same resolve that I've always had and make things happen. All I can do is continue to work and achieve my goals as I have them laid out. My consolation is knowing, with absolute certainty, that there will come a day when I celebrate my success with those that helped me achieve it. And there will be some standing on the outside looking in and wondering why the joke isn't so funny anymore.
Support. Do I need it? Yes. Do I receive it? Yes and no. I get an ENORMOUS amount of support from my trainer. I get loving support from my boyfriend. I get strong support from friends both online and in person. And all of that support is amazing and it's helped to push me through some tough patches. However, that support that I receive will at times, be overshadowed by the support that I don't receive.
I think we expect certain people to always be there for us and take an interest in what we're doing. Even if it's an area they may not be personally interested in, they pay attention for the simple fact that they WANT to support us. When those expectations aren't met and the people fall far short, it can really do a number on our physce.
I'm having a hard time telling myself to stop with the expectations. I know I have people in my corner that want to see me succeed, that should be enough, but sometimes it isn't. Sometimes I just feel like it's all a joke to some. That hurts. It fucking hurts. The thing is, though, that they don't / won't / can't even see the hurt. It's not something that can be talked through or discussed either. Because there's no point in discussing a joke right? Me getting so upset over something so insignificant is like the joke within the joke.
The only solution I have for the moment is to tell myself that there are simply some situations that will never really change and that my expectations here will never be met. All I can and should do is carry on with the same resolve that I've always had and make things happen. All I can do is continue to work and achieve my goals as I have them laid out. My consolation is knowing, with absolute certainty, that there will come a day when I celebrate my success with those that helped me achieve it. And there will be some standing on the outside looking in and wondering why the joke isn't so funny anymore.
I Just Come In And Do What You Tell Me
25lb plate upright rows x50
20lb DB partial presses x30
●●●●●●●●●●
BENCH:
Bar 4/1 x10 / 6lb rear del flies x5
65lb x10 / flies x5
75lb x10/ flies x5
85lb x10 /flies x5
95lb Zotman press x3
85lb bench x6 /flies x15
105lb Zotman x3 (light assistance )
75lb x8 / flies x15
115lb Zotman x3 (light assistance )
65lb x8 /flies x15
125lb Zotman x3 (light assistance )
Bar - wide, mid, narrow x8 ea.
[125lb Zotman w/orange band x3] 3x
125lb Zotman narrow/mid/wide x3 ea
Seated barbell press x10
Seated barbell press x6, x4 w/assistance
Seated barbell press x5
20lb KB pullover with resistance on the raise x5
Seated barbell press x5
20lb KB pullover with resistance on the lower x5
Isometric press against safety bars w/10lb bar (30 seconds) x5
Explosive pushups x10 (they weren't very explosive)
Fat guy pullups from the bench / isometric holds
Isometric pushups again st bar on the bench x10
20lb KB seated tri ext x10
Small bar (10lbs) x10
Barbell Kickbacks (small bar) x10
15lb plate raise/ o.h. tri ext x10
Orange band standing tri ext x20
Small bar w/orange band press down (quick) x30
Small bar w/bands press x10 (slow)
Small bar w/bands bench pull down (narrow grip) x30
●●●●●●●●●●
Partial pushups on swiss ball x30
●●●●●●●●●●
Tonight was all about hypertrophy and also about me learning that I have no idea what the hell most of these movements are called! I just show up, do what Justin tells me, and then go home! Tonight I realized that's probably not the best way to be so I started asking a couple of questions. Literally. I think I asked 2. Hey, for me, that's an improvement. That small bar really doesn't have a specific name, I think it's just a cheap kids' bar that weighs about 10lbs, maybe 15lbs. We'll go with 10lbs though to be on the safe side.
Overall, I'm pleased with tonight. I felt a good pump going on and certainly felt all the right muscles being hit. I'm still adjusting my mind to "body building " as opposed to "power lifting", but I have no doubt that things will be fine. Regardless of what name we put on it, I fully intend to get insanely strong, and insanely capable in the weight room.
20lb DB partial presses x30
●●●●●●●●●●
BENCH:
Bar 4/1 x10 / 6lb rear del flies x5
65lb x10 / flies x5
75lb x10/ flies x5
85lb x10 /flies x5
95lb Zotman press x3
85lb bench x6 /flies x15
105lb Zotman x3 (light assistance )
75lb x8 / flies x15
115lb Zotman x3 (light assistance )
65lb x8 /flies x15
125lb Zotman x3 (light assistance )
Bar - wide, mid, narrow x8 ea.
[125lb Zotman w/orange band x3] 3x
125lb Zotman narrow/mid/wide x3 ea
Seated barbell press x10
Seated barbell press x6, x4 w/assistance
Seated barbell press x5
20lb KB pullover with resistance on the raise x5
Seated barbell press x5
20lb KB pullover with resistance on the lower x5
Isometric press against safety bars w/10lb bar (30 seconds) x5
Explosive pushups x10 (they weren't very explosive)
Fat guy pullups from the bench / isometric holds
Isometric pushups again st bar on the bench x10
20lb KB seated tri ext x10
Small bar (10lbs) x10
Barbell Kickbacks (small bar) x10
15lb plate raise/ o.h. tri ext x10
Orange band standing tri ext x20
Small bar w/orange band press down (quick) x30
Small bar w/bands press x10 (slow)
Small bar w/bands bench pull down (narrow grip) x30
●●●●●●●●●●
Partial pushups on swiss ball x30
●●●●●●●●●●
Tonight was all about hypertrophy and also about me learning that I have no idea what the hell most of these movements are called! I just show up, do what Justin tells me, and then go home! Tonight I realized that's probably not the best way to be so I started asking a couple of questions. Literally. I think I asked 2. Hey, for me, that's an improvement. That small bar really doesn't have a specific name, I think it's just a cheap kids' bar that weighs about 10lbs, maybe 15lbs. We'll go with 10lbs though to be on the safe side.
Overall, I'm pleased with tonight. I felt a good pump going on and certainly felt all the right muscles being hit. I'm still adjusting my mind to "body building " as opposed to "power lifting", but I have no doubt that things will be fine. Regardless of what name we put on it, I fully intend to get insanely strong, and insanely capable in the weight room.
Friday, March 25, 2016
Building The Body
Last night my trainer proposed the idea of switching our focus from powerlifting/strongman to body building. He thought, in light of the recent issues with my back, that it may just be the safer bet for me. I suppose when even body weight movements are a problem then yes, switching things up may be in order. However, I can't say that I'm not thoroughly upset. I feel like I've failed, miserably, at the one dream I had, that I was actually working really hard on making come true. I feel like this is the universe telling me, "nope, you really ain't good enough, kid."
But I also know that those thoughts are just my ego talking. It's bruised and as sore as my back is right about now. So I'm working on changing my mindset and looking at this in a rational, unemotional way. For me, that may take a while. What I will eventually realize is that this doesn't mean I'm quitting training. I'm still in the gym twice a week, still able to do stuff at home and in the yard, etc, just like I've always done. This also doesn't mean that I won't get stronger. It's right there in the title: body BUILDER. I'm building my body to make it better.
I'm also looking at this as a new challenge because it's going to force me to really gain control over my eating habits. What Justin said we'll be doing is training and acting as if we have a competition to get into. We'll set a date for this imaginary meet, and we'll work towards it. I'm going to continue to log my workouts, track my progress and now I'll be adding a food diary into it all. Our goal is to get me ripped, and I suppose at the end of the day, this may take even more dedication and work on my part.
I also say this is "our" goal because I truly feel like Justin is right along with me in this. Seems obvious to say, but I've never felt like just a client to him. He's invested in the people he trains and without him, I'd be shit out of luck. I probably would have hurt myself beyond reasonable repair by now and given up. So I owe him a lot. I owe him 200% effort on this and I intend to give it.
While it's a little bit of a blow to me, I am excited at what I can achieve. I can do almost anything when I put my mind to it, and Odin knows I'm stubborn enough and determined enough. So let's see where this leads. Let's start building muscles, making them pop, and getting ripped. (still feels weird to say that). Who knows, maybe I'll even feel confident enough to put on a pair of shorts this year!
But I also know that those thoughts are just my ego talking. It's bruised and as sore as my back is right about now. So I'm working on changing my mindset and looking at this in a rational, unemotional way. For me, that may take a while. What I will eventually realize is that this doesn't mean I'm quitting training. I'm still in the gym twice a week, still able to do stuff at home and in the yard, etc, just like I've always done. This also doesn't mean that I won't get stronger. It's right there in the title: body BUILDER. I'm building my body to make it better.
I'm also looking at this as a new challenge because it's going to force me to really gain control over my eating habits. What Justin said we'll be doing is training and acting as if we have a competition to get into. We'll set a date for this imaginary meet, and we'll work towards it. I'm going to continue to log my workouts, track my progress and now I'll be adding a food diary into it all. Our goal is to get me ripped, and I suppose at the end of the day, this may take even more dedication and work on my part.
I also say this is "our" goal because I truly feel like Justin is right along with me in this. Seems obvious to say, but I've never felt like just a client to him. He's invested in the people he trains and without him, I'd be shit out of luck. I probably would have hurt myself beyond reasonable repair by now and given up. So I owe him a lot. I owe him 200% effort on this and I intend to give it.
While it's a little bit of a blow to me, I am excited at what I can achieve. I can do almost anything when I put my mind to it, and Odin knows I'm stubborn enough and determined enough. So let's see where this leads. Let's start building muscles, making them pop, and getting ripped. (still feels weird to say that). Who knows, maybe I'll even feel confident enough to put on a pair of shorts this year!
Thursday, March 24, 2016
Bittersweet
Warm up:
The usual suspects
●●●●●●●●●●
Box Squats:
Bar x10
[65lb x10] 4x
65lb x25
●●●●●●●●●●
3 part goblet squat (normal /wide/narrow ) x3 ea / 4" box hops x20
25lb, 35lb, 45lb
●●●●●●●●●●
2' step ups, 20lb KB (chest high) x 10 ea leg
1' + 2' steps, 35lb KB (chest high) x10 starting ea leg
4", 1' + 2' steps, 55lb KB (chest high for 7, carried for 3) x10 starting ea leg
●●●●●●●●●●
Modified leg curls on the reverse hyper machine:
Machine weight x20
+20lbs x20
+40lbs x20
●●●●●●●●●●
Feet flat on swiss ball, shoulders on foam roller: hip thrusts x20
Ankles on swiss ball, shoulders on foam roller: hip thrusts x20
●●●●●●●●●●
"Inverted squats" x20
(Push up position, walk feet in 6", knees 2" off floor, push your rear end up and back, come back down)
●●●●●●●●●●
Tonight was a bittersweet night in the 'ole gym. Because I've been having such a difficult time with my back, Justin thought the wise decision would be to shift focus. So we're changing from a powerlifting/strongman route to a body building route.
So..switching techniques, dialing in my diet...just another challenge.
Deeper thoughts in another blog tomorrow. Now, I rest and think (but not too much ;-) )
The usual suspects
●●●●●●●●●●
Box Squats:
Bar x10
[65lb x10] 4x
65lb x25
●●●●●●●●●●
3 part goblet squat (normal /wide/narrow ) x3 ea / 4" box hops x20
25lb, 35lb, 45lb
●●●●●●●●●●
2' step ups, 20lb KB (chest high) x 10 ea leg
1' + 2' steps, 35lb KB (chest high) x10 starting ea leg
4", 1' + 2' steps, 55lb KB (chest high for 7, carried for 3) x10 starting ea leg
●●●●●●●●●●
Modified leg curls on the reverse hyper machine:
Machine weight x20
+20lbs x20
+40lbs x20
●●●●●●●●●●
Feet flat on swiss ball, shoulders on foam roller: hip thrusts x20
Ankles on swiss ball, shoulders on foam roller: hip thrusts x20
●●●●●●●●●●
"Inverted squats" x20
(Push up position, walk feet in 6", knees 2" off floor, push your rear end up and back, come back down)
●●●●●●●●●●
Tonight was a bittersweet night in the 'ole gym. Because I've been having such a difficult time with my back, Justin thought the wise decision would be to shift focus. So we're changing from a powerlifting/strongman route to a body building route.
So..switching techniques, dialing in my diet...just another challenge.
Deeper thoughts in another blog tomorrow. Now, I rest and think (but not too much ;-) )
Tuesday, March 22, 2016
You're Getting Big...Not Fat.
Normal warm up / foam roll on back
●●●●●●●●●●
Push up test (timed)
30 seconds each set
x26, x19, x13
●●●●●●●●●●
2, 30lb DB racked carry for about 50' shrugs for about 50', racked carry for about 100'
●●●●●●●●●●
BENCH:
Bar x10
65lb x10
85lb x10
95lb x3
[135lb x1 / 45lb DB rows x5 ea] 4x
95lb x9 /45lb rows x10 ea
●●●●●●●●●●
DB INCLINED PRESS:
2 part press (45°|90°)
15lb x10 / 35lb KB high pulls x10
20lb x8 / h.p. x10
25lb x6 / h.p. x10
●●●●●●●●●●
O.H. PULLS:
w/20lb KB
5 different variations / angles x20 ea.
Seated o.h. tricep ext. 20lb plate x20
●●●●●●●●●●
Orange band bent pull downs x20
Red band o.h. tri. ext. x20
Eccentric bench pushups x10 (4 seconds down)
Eccentric chin ups x10 (4 seconds down)
Rows with the rev. Hyper machine +20lbs x20
Rows with rev. Hyper machine +40lbs x20
●●●●●●●●●●
CONDITIONING :
Boxing:
Jab, hook, cross, cross (timed) I think we did 3 sets of that.
Then jab, hook, cross, cross, burpee. (Timed)
●●●●●●●●●●
Let's just say that starting with pushups after doing a 1,000 push up challenge was "great".
I felt good on the bench tonight, strong and stable. The only issue I noticed was my arms moving a little unevenly. That could be due to my back being tweaked. Believe it or not, that causes weakness in my right arm.
Other than that, I felt really good and I felt like I was getting a good pump going.
The boxing was really fun and I got out some good frustration on that bag. Something different for conditioning, and I'll tell you, it was tough!
I'm putting on size, building strength and I love it all!
●●●●●●●●●●
Push up test (timed)
30 seconds each set
x26, x19, x13
●●●●●●●●●●
2, 30lb DB racked carry for about 50' shrugs for about 50', racked carry for about 100'
●●●●●●●●●●
BENCH:
Bar x10
65lb x10
85lb x10
95lb x3
[135lb x1 / 45lb DB rows x5 ea] 4x
95lb x9 /45lb rows x10 ea
●●●●●●●●●●
DB INCLINED PRESS:
2 part press (45°|90°)
15lb x10 / 35lb KB high pulls x10
20lb x8 / h.p. x10
25lb x6 / h.p. x10
●●●●●●●●●●
O.H. PULLS:
w/20lb KB
5 different variations / angles x20 ea.
Seated o.h. tricep ext. 20lb plate x20
●●●●●●●●●●
Orange band bent pull downs x20
Red band o.h. tri. ext. x20
Eccentric bench pushups x10 (4 seconds down)
Eccentric chin ups x10 (4 seconds down)
Rows with the rev. Hyper machine +20lbs x20
Rows with rev. Hyper machine +40lbs x20
●●●●●●●●●●
CONDITIONING :
Boxing:
Jab, hook, cross, cross (timed) I think we did 3 sets of that.
Then jab, hook, cross, cross, burpee. (Timed)
●●●●●●●●●●
Let's just say that starting with pushups after doing a 1,000 push up challenge was "great".
I felt good on the bench tonight, strong and stable. The only issue I noticed was my arms moving a little unevenly. That could be due to my back being tweaked. Believe it or not, that causes weakness in my right arm.
Other than that, I felt really good and I felt like I was getting a good pump going.
The boxing was really fun and I got out some good frustration on that bag. Something different for conditioning, and I'll tell you, it was tough!
I'm putting on size, building strength and I love it all!
Early Morning Ramblings
I'm sitting here at 5:13 a.m., sipping coffee that could strip paint and I figured I should blog. I haven't done it in awhile because I didn't think I really had anything new to say. But, here we go...my mind's ramblings.
Last Thursday was a bad night for squats. My back decided that it just wasn't going to happen. I pushed as much as I dared and got, I think 10 or so reps at 155lb. It sucks because it never my legs that give out, always that damn back. So anyhow, looks like I'll need to be adjusted. I'm trying not to think of this as a huge disappointment, just one bad night.
In other news, we were given a challenge in my fitness group - 1000 pushups from Friday to Sunday. I got to Sunday and had 750, but I was determined to finish on Monday. Monday came around, I logged 100 more but by 8 p.m., after having a good dinner and getting tired, the last thing I wanted to do was more pushups. I posted in the group and got some encouragement from one of the members. It motivated me enough to push through 150 pushups in about 30 minutes.
At some point, these high rep challenges become less about physical activity and more about mental stamina. Just like that 10,000 kettlebell swing challenge I did.
I think that's part of the reason I thrive on these little feats that my friends post. Sure,, it's cool to know that I can do 350 pushups in a day, but it's even cooler to know I have a mindset that allows me to push like most others won't. I faltered last night though. I was going to let 150 measly pushups keep me from finishing that challenge. So close, and I was ready to quit. Frankly, that aggravates me.
We have a 2 new challenges to do - 600 body squats by Saturday afternoon, and 1500 "Iron Mikes" by Monday. I'm doing both of these challenges together; why, I'm not too sure. Probably because I'm slightly insane and probably because pain makes me know I'm still alive.
I've grown a lot over the past 2 years. I've become physically stronger, for certain. Above that, however, I've finally let my inner strength shine. It was something that I had pushed down before. I allowed myself to believe that I wasn't as strong as I thought I was. I allowed myself to believe those people who told me I was a curse and a jinx. I allowed my spirit to be suppressed. I had always had this image in my head of the type of person I wanted to be. Maybe it's the type of person I truly was but I was too screwed up to become it. Now, I'm becoming it. I'm letting myself burn to the ground and regrow into the truth of my soul. It's painful at times, stressful at times, but worth it all of the time.
So those are my thoughts this morning; some of them anyhow. Now I want to finish my coffee before I go wake up my daughter and get Tuesday morning underway. Yoday will be squats, Iron Mikes, and let's not forget benching at the gym. Rock on people, make yourself awesome.
Last Thursday was a bad night for squats. My back decided that it just wasn't going to happen. I pushed as much as I dared and got, I think 10 or so reps at 155lb. It sucks because it never my legs that give out, always that damn back. So anyhow, looks like I'll need to be adjusted. I'm trying not to think of this as a huge disappointment, just one bad night.
In other news, we were given a challenge in my fitness group - 1000 pushups from Friday to Sunday. I got to Sunday and had 750, but I was determined to finish on Monday. Monday came around, I logged 100 more but by 8 p.m., after having a good dinner and getting tired, the last thing I wanted to do was more pushups. I posted in the group and got some encouragement from one of the members. It motivated me enough to push through 150 pushups in about 30 minutes.
At some point, these high rep challenges become less about physical activity and more about mental stamina. Just like that 10,000 kettlebell swing challenge I did.
I think that's part of the reason I thrive on these little feats that my friends post. Sure,, it's cool to know that I can do 350 pushups in a day, but it's even cooler to know I have a mindset that allows me to push like most others won't. I faltered last night though. I was going to let 150 measly pushups keep me from finishing that challenge. So close, and I was ready to quit. Frankly, that aggravates me.
We have a 2 new challenges to do - 600 body squats by Saturday afternoon, and 1500 "Iron Mikes" by Monday. I'm doing both of these challenges together; why, I'm not too sure. Probably because I'm slightly insane and probably because pain makes me know I'm still alive.
I've grown a lot over the past 2 years. I've become physically stronger, for certain. Above that, however, I've finally let my inner strength shine. It was something that I had pushed down before. I allowed myself to believe that I wasn't as strong as I thought I was. I allowed myself to believe those people who told me I was a curse and a jinx. I allowed my spirit to be suppressed. I had always had this image in my head of the type of person I wanted to be. Maybe it's the type of person I truly was but I was too screwed up to become it. Now, I'm becoming it. I'm letting myself burn to the ground and regrow into the truth of my soul. It's painful at times, stressful at times, but worth it all of the time.
So those are my thoughts this morning; some of them anyhow. Now I want to finish my coffee before I go wake up my daughter and get Tuesday morning underway. Yoday will be squats, Iron Mikes, and let's not forget benching at the gym. Rock on people, make yourself awesome.
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