Monday, February 27, 2017

Squats Monday, February 27

45x8
65x5
85x3
105x1
125x1
135x1



145x2
3x150x2

Close stance
3x110x6

paused
3x95x3

wide stance
2x65x10




Seated Leg curl
3x95x12


Seated Calf Raise
2x80x15


Ran out of time....

Haven't squatted in like 2 weeks so I'm gonna be hobbling tomorrow. But I'm also squatting 150 for 2, so there's that! I have to go back and look, but I think that was my squat goal. They're not the deepest, and not the prettiest but they aren't bad. I was supposed to do 145 doubles last week, so I wanted to try one set. Just so there wasn't a 10 lb jump between my last squat session and this one - but I had very few issues, other than being afraid of going too deep. I know the fear is in my brain, and missing a rep wouldn't be the worst thing in the world. Working on trusting the process.


Soooo travel! I'm 95% better from me second cold, but I'm working an extra day in a row so we can do a whirlwind tour of California. We're driving to Tahoe this afternoon for a meeting and then down to So Cal because our car needs a ton of body work done from a crazy windstorm a couple weeks back. Tuesday we meet with the body shop, and then Wednesday the insurance adjuster. Then we come back Thursday. I have no idea where to work out (terrified of walking into a Planet Fitness type place), but I am determined to get all four workouts in next week..... dammit! I'm also not sure if we'll have a car or not, so walking distance will be my friend. I will be happy to be out of the snow though!!

With the tour will be eating - Really, really want to go check out a place called the Squeeze Inn where they make cheeseburgers with a crap ton of extra cheese




They call it the cheese skirt. Cue many hearts

Also, finally got my pup's biopsy results back, and.... we still don't really know. The biopsy came back as melanoma, but the vet was saying that some benign tumors can show as melanoma in this test and there is a more expensive test that check the cell metabolism (or something like that) that can tell you if the tumor really is malignant or not. She's going to speak to the Oncologist and then call me back. This test is $500, so much more than the original biopsy, but I don't really know what it would do for us. I don't want to put my dog through chemo or anything, that's for me, not for him. He's happy now, and I want him to enjoy his time here, whether it's one year or eight. Would I do anything different if it was malignant? Probably not. But this crap is killing me. Every time I adopt a new dog, I know I am just signing myself up for more heartbreak in the future. The curse of a dog parent! 

Wednesday, February 22, 2017

Deadlifts, Tuesday February 21

Brain wasn't with it, I forgot my squat shoes, and the bar felt really really heavy so after the first set, I decided to do deadlift day. Not sure why I tho Got deadlifts would be less taxing, but I think I thought collapsing during a deadlift would be safer than collapsing during a back squat. Ha!

Back squat
45x8


Front squat

65x5

85x3

105x2

115x1

125x1

140x1




depth was a little lacking, blaming my converse and being sick and tired

Trap bar deadlift, flat handle135 x 3155x1175x1
my previous flat handle was 145 but I couldn't just do 150

 



Deadlift10x180x1
Completely forgot about mixed grip, when double overhand failed on rep 5 I resorted to straps rather than mixed grip. Brain fog.



bands3x160x2


Seated leg curl3x95x12

Seated calf raise3x80x15

Last time I was sick, I sat on my ass thinking if I rested, I would get better faster. This time, I pushed it to go to the gym. Today (Wednesday) was my planned rest day and last night was the start of the sickness hell. I cannot even imagine doing a squat under more than 100 pounds. Not sure how I'm going to feel in the morning, but even if I miraculously feel amazing, hubby would flip out if I got up early to go to the gym. :/ I'm kinda bummed too - this will be the third week in the row I've skipped decline bench day.

I'm feeling a bit fucked.

I'm Also stressed. We are starting a new business, and there is a LOT to do. And my little dog went in for a teeth cleaning last week, but finished with a mass biopsy from his mouth. I'm hoping to get the results tomorrow. Need positive vibes for a benign result. 

Bench, Monday February 20

Fighting another cold, but I pushed to go to the gym. not sure how much being sick was sapping me.

45x8
55x6
65x6
75x3
85x2
100x4
100x5
80x8

Wide grip paused
3x1
100x1
105 - miss. Did not feel strong at all. did not attempt it again.



Dumbbell Bench
10's x 35
22.5's x 20 (the 20's were taken)
22.5's x 25

Facepull
60x12
2x70x12

Hammer Curls
3 x 15's x 12

Barbell Shrug
3x90x12

Seated cable rows, wide grip
80 x 12
2x70x12

Was whipped. Said I was going to do abs at home but napped on the couch instead. :(

Thursday, February 16, 2017

Bench Day, Tuesday, February 14

Happy Valentine's Day!

Warm Up Bench
45x8
55x5
65x3
75x1

Paused Bench, Medium Grip
85x1
90x1
95x1
100x1 - had trouble actually pausing
100x1

Wider Grip paused Bench
85x1
95x1
105x1



Dbl bench press
10's x 35
2 x 20's x 25

Facepulls
2x50x12
60x12

Hammer curls
2 x 17.5's x 12
15's x 12

Barbell Shrug
3x80x12

T-bar wide grip row
3x45x12

Bosu crunch
3x10x15

Reverse crunch
3x10

Plank
36 seconds
46 seconds

Deadlift Day, Thursday, February 16

Front squat
45x8 65x10 (#squattostopsuicide)
85x5
105x3
115x1
125x3


Trap Deadlift, raised handle
135x3 155x1
175x1
185x3



Deadlift
12x170x1



Banded Dead
3x145x2



assistance - ran out of time. Will do calf raises at home, bridges and maybe GHR's if I can find some leverage, and of course abs. I promise!

Today I did a set of 10 squats to support a friend's awareness campaign, #squattostopsuicide. If you have time to do 10 squats - bodyweight, back squats, front squats, goblet squats, whatever, please do so. She lost her brother to suicide less than 18 months ago, and today would have been his 38th birthday.

Squat Day, Monday, February 13

Warm up
45x8
65x5
85x3
105x1
115x1
125x1
 
 

Working sets
3x140x2

Close stance
3x100x6

paused
3x95x3

wide stance
2x65x10
 
 

Seated leg curl
3x95x12

Seated calf raise
3x80x15

Weighted crunch
3x10x15

Reverse crunch
3x10

Weighted hypers
3x10x10

Plank
45 seconds

Friday, February 10, 2017

Accessories Day, February 10

Guess what! I worked out! Woop woop! I actually felt pretty human yesterday and was bright eyed and bushy tailed this morning. My coach told me he would write me up a program quickly if I actually got up and went to the gym, and I did!

Accessories Galore Day

Wide Grip Lat Pulldown
3 x 75 x 12

Straight arm Pulldown
40x8
2x35x12

Face Pull
30x12
40x12
50x12

Barbell Shrug
3x80x12

Standing dumbbell press
3 x 15's x 12

Seated Leg Extension
75x12
80x12

Seated Leg Curl
90x12
2x95x12

Seated Calf Raise
3x80x15

Romanian Deadlift
3x95x12

Weighted Hyperextension
3x10x12

Weighted Crunches
3x10x15

Reverse Crunches
3x10

Plank
45 Seconds

Did a little extra butt work, because I never do. Glad I didn't push it any sooner though, I felt great today on my way to the gym, but the workout tired me out. On the mend though and I can't wait for next week! Wade told me to eat well this weekend and hydrate lots. That's my plan! Maybe I'll cut next week... LOL

More snow though...

My walk to the gym



My walk from the gym to the bus stop


It's supposed to start storming again late next week. For over a week. We don't need any more snow!

Thursday, February 9, 2017

Sorry - no workouts this week :(

Caught a cold, and I've been somewhat lazy. I mean, I know I'm supposed to rest, but tomorrow marks a week out of the gym.

Going to do this week's planned workouts next week, with a possible light workout tomorrow.

Trying to be more consistent, mostly with posting!

Thursday, February 2, 2017

Deadlifts, February 2, 2017

Front squat
45x8
65x5
85x3
105x1
115x1
125x1
135x1



Not super satisfied with depth on the 135, but I wasn't interested in trying again, still had a lot of work left in this workout!

Trap, raised
135x3
155x1
175x1
190x1


Deadlift
15x160x1



Banded Deads
3x135x2 (heavier band!)



Kept forgetting they were doubles LOL

Seated Leg Curl
3x95x12

Seated Calf Raise
3x80x15

Air Bike
3x20

Crunches
2x10

Reverse Crunch
2x10

Played around with "setting my lats" today, i.e. slight theatrics Hahahah I think I did okay with calories yesterday, today should be fairly easy, and then tomorrow and Sunday will be hard, especially since I eat at our restaurant. No complete knowledge over ingredients or a scale to weight.

I also noticed that I'm not always celebrating my PR's. That's because every other week I'm instructed to hit a PR, which says to me, I haven't actually hit the limits of my strength. I guess when I start missing those, I'll record PR's and when I set new ones.

Next week I have to travel to Tahoe, in a likely snowstorm. Figuring out my workouts. I can get a workout in Monday am if I get there early enough, but can't commit to Tuesday. Neither can I commit to Saturday due to work schedule. I think I am going to try for Sunday, Monday, Thursday, Friday. I'll have to go into work late on Sunday though, since it's Superbowl Sunday immediately after work. I'm such a slacker.

Bench Day, January 31, 2017

45x10
55x8
65x5
75x3

paused
85x3
90x3
95x3

Wide Grip Paused
3x85x1



Dumbbell bench
10's x 35
2 x 20's x 25

Rear delts
3 x 12.5's x 12

Hammer curls
3 x 15's x 12

Wide grip seated cable rows
3x80x12

Barbell shrugs
3x80x12

Air bike
3x20

Crunches
2x10

Reverse crunch

2x10

Felt good. Arms were worked.

I feel fluffy though. I've definitely added fat. Haven't been able to find my good tape measure so had to settle for an old one, but I'm pretty sure all my measurements are bigger than last summer, by about an inch all over. Can I be bothered to count macros? Who knows. I'm also torn between "I'll do a very small deficit to preserve my strength" and "GET THIS CRAP OFF MY BODY RIGHT NOW!"

Other random thoughts....

Wade gave me push press this week. Well, he actually gave me push press week 1 but I didn't follow instructions. Now I have to watch youtubes on how to do a push press.

Bench... how do people bench during a competition? It sounds like all benches are slightly paused, and that's all at the mercy of the judge. Ouch! Do people miss their bench attempts because a judge makes them pause longer than they can with the weight? Or do people know not to go with their high touch and go weights? I have like 10,000x more respect for competitive powerlifters now because of this knowledge.

I like squats and deads better than bench mostly because I don't need spotters.

I have to try to count to 4 for pauses because I can't actually count out 1 one thousand, 2 one thousand. Except in bench where I'm terrified the weight won't come back up.

I'm sure there is more on my mind, but I forgot to write it down and I'm old so I can't remember shit.

Squats, January 30, 2017

Warm up
45x8
65x8
85x5
105x3
115x1
125x1






Working sets
4x135x2

Close stance
3x95x6

paused
3x95x3

wide stance
2x55x10




Seated leg curl
3x90x12

Seated calf raise
3x80x15

Crunch
5x15

Reverse Crunch
3x10