Wednesday, March 22, 2017

Squats March 21


45x8
65x6
85x4
105x2
125x1
145x1
155x1
5x165x1

Close stance
3x130x6

paused
3x105x3

wide stance
2x65x10

 
 
Seated leg curl
3x95x12

Seated calf raise
3x90x15

Crunches
2x14

Reverse Crunch
2x14

Heel Taps
2x14

Plank
3x30 seconds

My depth sucked. I know it's stupid, but I am afraid to get into the hole. Stupid brain. But at the same time, the easier weights still had depth issues. I need to focus on my mobility more, #1. I also need to be better about taking my creatine. I need to let myself fail, maybe that will get my head on straight.

Also, gym owner was asking me about my rep ranges. When I said mostly singles, he tells me it's dangerous. When I said it was part of powerlifting, he said he doesn't like powerlifting. He says 8 should be the minimum number of reps, and I'm thinking OMG, cardio! I promised him I wouldn't let my form break down too much.

Last, first for me! Warming up with some guy's max LOL I was squatting my last set of 165 poorly, and afterwards he asked if he could work in with me, but he wasn't working with that kind of weight. I told him I was moving to 130 for close stance, and he said he wanted to do 135, so I asked if we could use the 35 pound plates and just add more plates when he was ready. He warmed up with just the 115 a couple times and then he said he would do a set with my 130, and then he was done. I gotta cling to the little things.

Monday, March 20, 2017

Bench, Monday March 20

45x10
55x5
65x3
75x1
3x90x3 paused

Wide grip, paused
85x1
90x1
95x1


Dumbbells
10's x 35
2 x 22.5's x 25

Facepulls
70x12
2x75x12

Hammer curls
3x15's x12

Wide grip cable rows
3x80x12

Barbell shrugs
3x90x12

Weighted crunches
3x10x15
10x10

Reverse crunch
3x10

Plank
40 seconds
30 seconds

Today felt pretty strong. Probably helps that it was a weight I am pretty comfortable/confident with. I definitely need to work on getting past my brain.

Friday, March 17, 2017

Deadlift Day, Friday March 17

Front Squat
45x8
65x5
85x3
105x1
115x1
135x3 - Triple PR
I've been seeing issues with depth lately when it gets heavier. It's always borderline. I guess when I get to squatting 200+ without depth, those lighter weights will be nice and deep! Ha!


Trap Deads, raised handle
135x3
155x1
175x1
195x3 - Triple PR. Have not been going hard enough on these. I set my single PR back when I first started and didn't have that much confidence, so when you only increase 5 pounds every other week but you are many pounds away from your actual max, you don't get better very fast!


Deadlift
8x165x1
Trying to be faster and more aggressive since this is a fairly light weight.... 
 
 
Banded Deadlift
8x155x1
These are supposed to be fast and aggressive LOL
 
 
Seated leg curl
3x95x12

Seated calf raise
3x90x15

Crunches
3x15

Reverse Crunch
3x15

Plank
45 seconds

Vet called yesterday, they got all the margins, so no more tumor!

Happy St. Patty's Day!

Thursday, March 16, 2017

Decline Bench and Overhead Press Day Thursday, March 16

45x8
55x4
65x2
75x1
85x1
95x1
115x3 - needed a little help there... :(
100x6
90x8



Push Press
45x5
80x1
75x2

need to remember to squeeze my butt



I feel like I'm at a point where my lifting is getting ugly LOL

Cut Update 031617

Monday, March 13
Calories: 2092
Carbs: 110
Fat: 28
Protein: 102
Fiber: 10
Activity: Bench day
Weight: 186
Apple watch move calories: 917
Apple watch total calories: 2938
Apple watch exercise minutes: 121
Apple Watch stand hours: 17
Apple Watch Steps: 10,788

Tuesday, March 14
Calories: 1813
Carbs: 236
Fat: 41
Protein: 121
Fiber: 14
Activity: Squat day
Weight: 183.5
Apple watch move calories: 940
Apple watch total calories: 2795
Apple watch exercise minutes: 153
Apple Watch stand hours: 14
Apple Watch Steps: 9818

Wednesday, March 15
Calories: 1851
Carbs: 148
Fat: 103
Protein: 78
Fiber: 7
Activity: Nada
Weight: 185.5
Apple watch move calories: 297
Apple watch total calories: 2054
Apple watch exercise minutes: 5
Apple Watch stand hours: 12
Apple Watch Steps: 5749


Not great the last few days. Calories are down, weight is down but some of that is the diuretics from my bloaty bloatedness. Somewhat struggled to get the protein in, and I pretty much sat on my butt yesterday....

Squats, Tuesday March 14

45x8
65x5
85x3
105x1
125x1
145x1
3x160x1

These felt heavy and off balance, depth was lame. They felt uglier than they looked though.



Close stance
3x125x6

paused
3x105x3

wide stance
2x65x10



Leg curl
3x95x12

Seated calf raise
3x90x15

Hip drop
3x12

Crunch
3x12

Tabletop oblique crunch
3x12

Woke up early this morning with female abdominal pain - my cysts/fibroids are acting up. I don't remember if I blogged the bloating/belly pain that I got a few months in a row last summer. I got an abdominal ultrasound in October, and my ovaries are full of cysts with a couple uterine fibroids as well. :rolleyes: Took my diuretic and some alleve and was able to get back to sleep eventually, but still don't feel great. Not sure if that affected me during this workout. Funny enough, it feels better to be bent over than to stand up straight, so squats FTW.