DEADS:
100lbs x3
135lb x3
155lb x3
[195lb x5] 4x
●●●●●●●●●●
BENCH:
65lb x3
75lb x3
85lb x3
110lb x5
●●●●●●●●●●
A lousy workout.to say the least. As usual, I get a step forward and FINALLY break 185lb on the deads and then I totally flop on the bench.
I can give all sorts of excuses: I didn't eat right today,I haven't slept well, I was rushed, stressed, pissed off, but in the end, they're all excuses and they're all unacceptable.
Today goes in the fail column, and all I can do is try harder. Whatever.
Tuesday, November 29, 2016
Thursday, November 24, 2016
All By Myself
SQUATS:
Bar x10
100lbs x3
125lb x3
135lb x3
[160lb x5] 5x
[Wide x10 / mid x10 / narrow x10] 3x
●●●●●●●●●●
[Reverse hyper x10 / back raises x5 / Situps (ghr) x20] 3x
●●●●●●●●●●
BENCH PRESS:
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[105lb x5] 5x
●●●●●●●●●●
I figured that class would be empty tonight because of the holiday so it was just me, myself and I.
Nothing real stellar to report except that I felt old. Every joint in my body seemed to hurt but I'm chalking that up to it being cold outside and just "one of dem things".
Bar x10
100lbs x3
125lb x3
135lb x3
[160lb x5] 5x
[Wide x10 / mid x10 / narrow x10] 3x
●●●●●●●●●●
[Reverse hyper x10 / back raises x5 / Situps (ghr) x20] 3x
●●●●●●●●●●
BENCH PRESS:
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[105lb x5] 5x
●●●●●●●●●●
I figured that class would be empty tonight because of the holiday so it was just me, myself and I.
Nothing real stellar to report except that I felt old. Every joint in my body seemed to hurt but I'm chalking that up to it being cold outside and just "one of dem things".
Wednesday, November 16, 2016
Back To the Ending
PRESS:
Bar x10
50lb x3
65lb x3
75lb x3
[85lb x5] 5x
●●●●●●●●●●
BENT BARBELL ROWS:
Bar x10
50lb x3
65lb x3
[75lb x5] 5x
●●●●●●●●●●
UNIVERSAL BAR:
[O.H. tricep ext x20 / Front "punch" x20 / Curls x20] 3x
●●●●●●●●●●
PLATE PULLOVER / PRESS
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
DEADS:
95lb x3
135lb x3
155lb x3
[185lb x5] 5x
●●●●●●●●●●
RDL CIRCUIT:
3 Sets of the following, RDL increased in weight ea set
RDL bar x10 / 65lb x8 / 85lb x4
High knee step ups (2' box) x5 ea leg
Leg dips x5 ea leg
Side jumps x5 ea leg
●●●●●●●●●●
[Plank plate circles (5lb plate) x10 ea / plank plate knee to chest (5lb plate) x10 ea] 3x
*** A plank plate circle is getting into a pushup position and moving a 5lb plate in a circular pattern. The knee to chest is the same position, but the plate is under your toe and you bring your knee to your chest***
●●●●●●●●●●
I'm happy to say that my deadlifts are FINALLY back to 5 sets of 5 at 185lb! I was able to finish all the sets/reps but I think I'll keep the weight the same the next time. I completed it, but it still wasn't moving easy enough for my liking. I'm happy though, and proud. The presses felt good. Most were push presses but I was able to do a few strict presses at 85lb.
I'll post the picture of the universal bar for those not familiar with it. I have to say, I think it's one of my favorite pieces of equipment. I love that you can rotate your grip through the movement; it gives it that extra little kick to really make you feel it.
Bar x10
50lb x3
65lb x3
75lb x3
[85lb x5] 5x
●●●●●●●●●●
BENT BARBELL ROWS:
Bar x10
50lb x3
65lb x3
[75lb x5] 5x
●●●●●●●●●●
UNIVERSAL BAR:
[O.H. tricep ext x20 / Front "punch" x20 / Curls x20] 3x
●●●●●●●●●●
PLATE PULLOVER / PRESS
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
DEADS:
95lb x3
135lb x3
155lb x3
[185lb x5] 5x
●●●●●●●●●●
RDL CIRCUIT:
3 Sets of the following, RDL increased in weight ea set
RDL bar x10 / 65lb x8 / 85lb x4
High knee step ups (2' box) x5 ea leg
Leg dips x5 ea leg
Side jumps x5 ea leg
●●●●●●●●●●
[Plank plate circles (5lb plate) x10 ea / plank plate knee to chest (5lb plate) x10 ea] 3x
*** A plank plate circle is getting into a pushup position and moving a 5lb plate in a circular pattern. The knee to chest is the same position, but the plate is under your toe and you bring your knee to your chest***
●●●●●●●●●●
I'm happy to say that my deadlifts are FINALLY back to 5 sets of 5 at 185lb! I was able to finish all the sets/reps but I think I'll keep the weight the same the next time. I completed it, but it still wasn't moving easy enough for my liking. I'm happy though, and proud. The presses felt good. Most were push presses but I was able to do a few strict presses at 85lb.
I'll post the picture of the universal bar for those not familiar with it. I have to say, I think it's one of my favorite pieces of equipment. I love that you can rotate your grip through the movement; it gives it that extra little kick to really make you feel it.
Wednesday, November 9, 2016
It's Been Too Long
SQUATS:
Bar wide, mid, narrow x5 each, paused
105lb x3
125lb x3
135lb x3
155lb x5
160lb x5
[155lb x5 ] 3x
●●●●●●●●●●
50lb DB shrugs x50
●●●●●●●●●●
BENCH:
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[105lb x5 ] 5x
[Bar wide/mid/narrow x10 ea] 3x
●●●●●●●●●●
Standing plate pullovers:
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
[Plank p.u. x10 / 30 sec plank] 3x
20 sit ups
●●●●●●●●●●
I'm disgusted to say that it's been a full week since I last trained; the numbers show it. I kept the squats at 155lb because the 160lb felt a little wonky and I could tell my form wasn't holding up. I dropped the bench back to 100lb just because it's been so long since I benched. The 100lb certainly felt ok though.
I hate the fact that I'm back down to once a week. But I accept the fact that right now, that's what I can give. That's not to say that I'm not working to change that, but it is what it is at this point in time. Tonight was about 2 hours in the gym. It feels so good to lift. It's my therapy and my happy place and I feel a mental change in myself when I don't do it.
Bar wide, mid, narrow x5 each, paused
105lb x3
125lb x3
135lb x3
155lb x5
160lb x5
[155lb x5 ] 3x
●●●●●●●●●●
50lb DB shrugs x50
●●●●●●●●●●
BENCH:
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[105lb x5 ] 5x
[Bar wide/mid/narrow x10 ea] 3x
●●●●●●●●●●
Standing plate pullovers:
25lb x20
35lb x10
45lb x5
●●●●●●●●●●
[Plank p.u. x10 / 30 sec plank] 3x
20 sit ups
●●●●●●●●●●
I'm disgusted to say that it's been a full week since I last trained; the numbers show it. I kept the squats at 155lb because the 160lb felt a little wonky and I could tell my form wasn't holding up. I dropped the bench back to 100lb just because it's been so long since I benched. The 100lb certainly felt ok though.
I hate the fact that I'm back down to once a week. But I accept the fact that right now, that's what I can give. That's not to say that I'm not working to change that, but it is what it is at this point in time. Tonight was about 2 hours in the gym. It feels so good to lift. It's my therapy and my happy place and I feel a mental change in myself when I don't do it.
Thursday, November 3, 2016
All Hail The Mighty Squats
SQUATS:
Bar x10
95lb x3
125lb x3
135lb x3
[155lb x3] 2x
155lb x1 - Had to rerack and adjust setup and wrist position
[155lb x3] 3x
[Bar wide stance / mid / narrow x10 ea, no break between ea stance] 3x
••••••••••
Reverse Hyper x10 / Sit ups (GHR) x20 / Back Raises x10
Reverse Hyper +20lbs x10 / Sit ups x20 / Back Raises x10
••••••••••
KB Walking lunges 20lb x10 / 20lb calf raises x20
KB " " 35lb x8 / 35lb " "
KB " " 55lb x6 / 55lb " "
••••••••••
12lb Wall Ball squats x10 / Hip thrusters x20
" " / " " 25lb x20
" " / " " 35lb x20
••••••••••
Sit ups (flat on floor) x20
Plank Shuffle 4 left, 4 right, 4 up, 4 back
Yoga Push ups x20
••••••••••
I dialed the weight back to 155lb. I know I can do at least 3 at 165lb, but I don't want or need to be stressing my back to it's maximum right now, so 155lb was it. Quite frankly, I'm glad I didn't try and push any further. I've been fighting an infection the past few days and I felt it last night - low energy even though I'd eaten well.
Another issue I saw last night was the "misalignment" in myhips. I had unracked the weight and squatted but it felt wrong. I looked at myself and even though I had felt like I was straight, my right foot was a couple inches behind my left and my hips were angled. I reracked it, then tried again and made sure I was straight.
The only thing I can think of is that even though my back is feeling better, my muscles are still tightening and pulling me out of alignment. With that in mind, I'm going to make sure to do deep squat holds throughout the day today. I've found that sitting into a squat for as long as I can comfortably hold it is great for realigning my hips. And it feels good too!
Something else about my hips I've noticed that's odd comes up when I deadlift. Wearing a belt is sometimes necessary, but at times I feel like I want to put the belt around my hips. There are times when it's my low back that needs the support, but other times I feel very "loose" in the hip joints. Something to pay attention to. My body's giving me clues as to where it needs to be strengthened and I need to pay attention. Focusing on the posterior chain, adductors, abductors, and core will benefit me greatly. Squats will benefit me greatly, but I just have to be smart about it, and not rush.
Bar x10
95lb x3
125lb x3
135lb x3
[155lb x3] 2x
155lb x1 - Had to rerack and adjust setup and wrist position
[155lb x3] 3x
[Bar wide stance / mid / narrow x10 ea, no break between ea stance] 3x
••••••••••
Reverse Hyper x10 / Sit ups (GHR) x20 / Back Raises x10
Reverse Hyper +20lbs x10 / Sit ups x20 / Back Raises x10
••••••••••
KB Walking lunges 20lb x10 / 20lb calf raises x20
KB " " 35lb x8 / 35lb " "
KB " " 55lb x6 / 55lb " "
••••••••••
12lb Wall Ball squats x10 / Hip thrusters x20
" " / " " 25lb x20
" " / " " 35lb x20
••••••••••
Sit ups (flat on floor) x20
Plank Shuffle 4 left, 4 right, 4 up, 4 back
Yoga Push ups x20
••••••••••
I dialed the weight back to 155lb. I know I can do at least 3 at 165lb, but I don't want or need to be stressing my back to it's maximum right now, so 155lb was it. Quite frankly, I'm glad I didn't try and push any further. I've been fighting an infection the past few days and I felt it last night - low energy even though I'd eaten well.
Another issue I saw last night was the "misalignment" in myhips. I had unracked the weight and squatted but it felt wrong. I looked at myself and even though I had felt like I was straight, my right foot was a couple inches behind my left and my hips were angled. I reracked it, then tried again and made sure I was straight.
The only thing I can think of is that even though my back is feeling better, my muscles are still tightening and pulling me out of alignment. With that in mind, I'm going to make sure to do deep squat holds throughout the day today. I've found that sitting into a squat for as long as I can comfortably hold it is great for realigning my hips. And it feels good too!
Something else about my hips I've noticed that's odd comes up when I deadlift. Wearing a belt is sometimes necessary, but at times I feel like I want to put the belt around my hips. There are times when it's my low back that needs the support, but other times I feel very "loose" in the hip joints. Something to pay attention to. My body's giving me clues as to where it needs to be strengthened and I need to pay attention. Focusing on the posterior chain, adductors, abductors, and core will benefit me greatly. Squats will benefit me greatly, but I just have to be smart about it, and not rush.
Saturday, October 29, 2016
Tiny Step
Just 2 quick sets while I was making dinner tonight:
[(35lb KB swings x20)5x / 35lb KB Clean & Press x5 ea arm] 2x
●●●●●●●●●●
Nothing truly noteworthy, but it is a tiny step in the right direction. The sets of 20 went well and I felt powerful with the hip drive which I'm very pleased with. This is almost halfway to the 500 swings that I used to do. No back pain to speak of, although it's been sensitive for the last week. I feel like I should be able to squat next Wednesday though, so we'll see.
The presses went well too and the 35lb felt easy enough with a slight push press. I was a little worried that I had tweaked my shoulders but I'm happy to say I have not! Haha, like I need another injury!
[(35lb KB swings x20)5x / 35lb KB Clean & Press x5 ea arm] 2x
●●●●●●●●●●
Nothing truly noteworthy, but it is a tiny step in the right direction. The sets of 20 went well and I felt powerful with the hip drive which I'm very pleased with. This is almost halfway to the 500 swings that I used to do. No back pain to speak of, although it's been sensitive for the last week. I feel like I should be able to squat next Wednesday though, so we'll see.
The presses went well too and the 35lb felt easy enough with a slight push press. I was a little worried that I had tweaked my shoulders but I'm happy to say I have not! Haha, like I need another injury!
Thursday, October 27, 2016
Triumph
COYOTE: (KB swings / KB Goblet Squat / Push Ups
[35lb 15 / 5 / 5] 5x
[45lb 10 / 3 / 5] 5x
[55lb 5 / 2 / 5} 5x
[35lb 15 / 1 (20 sec. deep hold) / 5} 5x
••••••••••
[Sit ups (GHR) x20 / Back Raises x10] 2x
••••••••••
PRESS:
Bar x10
65lb x3
75lb x3
[85lb x3] 4x
••••••••••
DB & BAND MEDLEY:
Orange band face pulls x15
Orange band tricep pull downs x15
DB T& Y x15 / x8 /x6 / x3
DB front raise / squeeze x15 / x8 / x6 / x3
Weights on the last 2 exercises were 5lb, 10lb, 12lb, 15lb
This medley was done 4x
••••••••••
CORE MEDLEY:
[sit ups x20 / Burpees x10 / H.K.R. x10] 3x
••••••••••
I felt super weak on the presses and I'm sure all the push ups I had done were playing into that. It's humbling to get your ass kicked by a simple push up. It felt goos to get that dumnb bell work in; I've neglected them as of late. I feel like I'm getting back into some sort of routine, although the sessions are still scattered, I'm slowly adding more into them.
Not too happy about not squatting, but I'm trying to be mature and intelligent here! Those two things are not always easy to achieve in the gym. For me, anyhow, it's difficult at times to put that ego aside and let your brain lead the way. But there's something intoxicating about going in each week and testing yourself, seeing what your body can do. It's a mental pump. I'm still in the process of training my brain to be proud of not only physical accomplishments, but mental ones as well. People can see your physical accomplishments; you can take videos and show them off and people give you pats on the back and such. But those mental accomplishments - having the discipline to go in when it's the last thing you want to do; having the restraint to stay out from under the bar when it may cause injury even when you're itching to push weight; those things are things that no one sees and not too many want to hear about. Be proud of them anyhow. For those people who just exercise, they'll never understand that the physical work is sometimes the easiest part. The mental work is exhausting and testing and it can beat you down. So in those times when you triumph over your own mind, be just as proud as in those times when you triumph over the iron. The mind is often a mightier foe.
[35lb 15 / 5 / 5] 5x
[45lb 10 / 3 / 5] 5x
[55lb 5 / 2 / 5} 5x
[35lb 15 / 1 (20 sec. deep hold) / 5} 5x
••••••••••
[Sit ups (GHR) x20 / Back Raises x10] 2x
••••••••••
PRESS:
Bar x10
65lb x3
75lb x3
[85lb x3] 4x
••••••••••
DB & BAND MEDLEY:
Orange band face pulls x15
Orange band tricep pull downs x15
DB T& Y x15 / x8 /x6 / x3
DB front raise / squeeze x15 / x8 / x6 / x3
Weights on the last 2 exercises were 5lb, 10lb, 12lb, 15lb
This medley was done 4x
••••••••••
CORE MEDLEY:
[sit ups x20 / Burpees x10 / H.K.R. x10] 3x
••••••••••
I felt super weak on the presses and I'm sure all the push ups I had done were playing into that. It's humbling to get your ass kicked by a simple push up. It felt goos to get that dumnb bell work in; I've neglected them as of late. I feel like I'm getting back into some sort of routine, although the sessions are still scattered, I'm slowly adding more into them.
Not too happy about not squatting, but I'm trying to be mature and intelligent here! Those two things are not always easy to achieve in the gym. For me, anyhow, it's difficult at times to put that ego aside and let your brain lead the way. But there's something intoxicating about going in each week and testing yourself, seeing what your body can do. It's a mental pump. I'm still in the process of training my brain to be proud of not only physical accomplishments, but mental ones as well. People can see your physical accomplishments; you can take videos and show them off and people give you pats on the back and such. But those mental accomplishments - having the discipline to go in when it's the last thing you want to do; having the restraint to stay out from under the bar when it may cause injury even when you're itching to push weight; those things are things that no one sees and not too many want to hear about. Be proud of them anyhow. For those people who just exercise, they'll never understand that the physical work is sometimes the easiest part. The mental work is exhausting and testing and it can beat you down. So in those times when you triumph over your own mind, be just as proud as in those times when you triumph over the iron. The mind is often a mightier foe.
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