Friday, December 30, 2011

and I thought yesterday's session was tough

Today was treadmill training, long slow intervals. It was a bear. I did two intervals of .75 mile, and one at .50. My max heart rate was 186, instead of the usual 174, and it never fully recovered into the 120s which is where I like it to be before starting the next jogging interval. Missing a week of workouts resulted in significant and measurable decreases in my abilities.

Tomorrow is a lifting day, going for 3 x 5 x 115 on squats, 3 x 5 x 55 overhead press, 5 x 3 x 65 power cleans. Sunday the gym is closed for New Year's Day, since that is a running session I may run outside, otherwise running Monday, I will repeat today's plan. 5.2 mile an hour intervals .75 mile in length and see what my heart rate does there.

I just checked an online heart rate calculator here is the link and even if I check the box for higher than average fitness it says my training zone is between 123 and 158 beats per minute. Huh.

Wednesday, December 28, 2011

Been away from the gym so long I don't know where to start

I did not like the way I look in the Christmas pictures and need to get ahold of this before it gets out of hand. Fitday keeps going down or leaving me in loading hell, probably from all the thousands of people like me suddenly deciding to keep track of their nutrition. Such a pain in the ass. The last time I really liked my body I was a Spinning junkie, sometimes two or three classes a day.

I have a plan! (insert evil laughter here) I've got a five week plan, week 1, starting today, I log everything that goes in my mouth, in a notebook, no waiting for Fitday. Week 2, continue logging and crunch the numbers to see how many calories I'm taking in and where they are coming from. Week 3 I subtract 500 calories a day, continue logging. Week 4 continue logging, aiming for the calorie goal and work to meet nutrition RDA of everything. Week 5 evaluate how this has been going.

My long-term goal is to weigh 20 pounds less then currently, as much lean and muscle as possible, while retaining femininity. Short term goal, to keep on the Plan!

Today (Thursdy) I'm going to lift with volume for squats, up to 3 x 5 x 125, volume presses, 3 x 5 x 60 again, my shoulder has been wonky ever since last week's sessions. Bench press 3 x 5 x 80, Romanian deadliest 3 x 5 x 95.

Friday will be a long slow distance day, .75 mile intervals 5.2, 4.0 interval active rest.

Saturday lifts light presses 3 x 8 x bar, power cleans 5 x 3 x 65.

Sunday fast intervals at 1% incline, 6.0 half miles alternated with 3.0 active rest up to four miles.

Will update after lifting.

Light day:
Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 4 x 115, 2 x 3 x 115, 1 x 1 x 115, 1 x 3 x 105. Not a good squat session. Moving on

Overhead press 3 x 8 x bar, right shoulder still twangy. Bench press, 1 x 8 x bar, 1 x 5 x 55, 1 x 5 x 65, 1 x 3 x 75, 2 x 5 x 75, 1 x 8 x 75- with a spotter but no actual help other then not wanting to fail while he was right there. May be on to something!

Romanian deads 3 x 5 x 95.

Friday, December 23, 2011

Not a very good running session

This was tough, felt crampy halfway through, which doesn't make any sense as i ran on an empty stomach. Totaled 1.5 miles fast at 6.0, the rest 3.0 and 4.0, lots of 3.0 rest intervals. I truly hope this will get easier the more I do it. Today I'm set for heavy squat singles and doubles, bench press and deadliest. Fucking blogger keeps changing the word 'deadlift' into 'deadliest' UGH

Friday evening lifts, max out on squats, volume everything else. Squats were 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 2 x 1 x 130, 1 failed rep at 135, 1 x 1 x 125, 1 x 2 x 125, 1 x 3 x 125, done.

Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80. Overhead press, 1 x 8 x bar, 3 x 5 x 55. Romanian deadlift 3 x 5 x 95. Taking the weekend, Christmas Eve and Day, off from the gym.

Wednesday, December 21, 2011

All the other stuff

First of all, my grandmother died today. She was 102, it was expected but still sad that my last grandparent is gone. What was worse was that when I called to check on my mom to make sure she was doing all right, my aunt answered and said my mom had fallen down the stairs and the ambulance was on its way. Holy crap, nice way to begin the day.

Being 1000 miles away and unable to do anything but wait, I went to the gym. Today was a no squat day, time to focus on the other lifts for a change. I started with bench press. 2 x 12 x bar, 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, 1 x 1 x 85- big issue with my inner elbow/ bicep insertion. I pumped my arm around a bit and started over. 1 x 3 x 85, so-so. Got a spotter, the only good one I've had so far who doesn't try to help before necessary and made 1 x 4 x 85. He was called over to the other side of the gym to move equipment, and I got tired of waiting so did 1 x 5 x 85, not good form, didn't touch my chest on a couple of reps.

Overhead press, 1 x 8 x bar, 5 x 5 x 55 volume work. Power clean 1 x 5 x bar, 1 x 5 x 55, 3 x 5 x 65. Romanian deadliest 3 x 5 x 95. I never really felt 'on' during this session, it was a slugfest. At home I had cottage cheese and chicken gumbo from the can and went to bed after a while. Woke up still exhausted at almost four. I do not know what is going on with me today, stress I guess.

Tomorrow is fast interval running day, .25 miles at 6.0, 1% incline. Friday I plan to have a heavy squatting day, maxing out singles and doubles.

Monday, December 19, 2011

volume squats, heavy overhead press and deadlift

Ate a ton of carbs today, hope this session absorbs them. Squats 1x 12x air, 1x 10x bar, 1x 5x 65, 1x 5x 85, 1x 5x 105, 5x 5x 115, not bad, getting better at keeping tight through the lift. Overhead press 1x 8x bar, 1x 5x 55, 2x 4x 62.5, 1x 3x 62.5, need to repeat this weight. Deadlift 1x3x 135, 1x3x 145, was tough to keep my back tight by now, do this weight again too. Finished with some active recovery, 2x 8x bar bicep curl, 2x 8x bar overhead press. And done.

Tomorrow is a long slow distance running day, 5.2 intervals, .75 mile, at least three of these. I hope my back feels good tomorrow, its a bit awkward now.

Weds (or thursday depending on the back situation) squats up to 3x3x 130. This is a lot for me, may end up as doubles, not planning to go to failure on these this day. Bench press 3x5x 85, still working on this, the spotters have not been great so far, too much helping. Power clean 5 x 3x 70.

Next day, speed day, 6.0 intervals of .25 miles, 1% incline. Working on getting this with the 4.0 interval break instead of half a lap at 3.0 to catch my breath and half at 4.0

Friday or Saturday, heavy squats, going for 135 lb doubles. Overhead press, repeat attempt of 3x 5x 62.5, Deadlifts 1x3x 135, 1x3x 145 unless the heavy squats wipe me out, will play this one by ear, may be light Romanian deadlift 3x5x 95.

Saturday, December 17, 2011

Catching up on posts.

Tuesday lifts; squats 1x 12x air, 1x 10x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125, not sure about depth, will repeat these next time and go deeeep, 3x3x 115, also really working on that tight torso through the whole move. Overhead press, 1x8x bar, 1x5x 55, 3x5x 60. Deadlift 2x3x 135, felt good. 20 back extensions and done.

Long slow distance running Weds, .75 mile intervals at 5.2, went well. 20 back extensions, 2 sets 10 reps overhead press with the bar (45 lbs) for active recovery.

Friday afternoon lifts; squats 1x 12x air, 1x 10 x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125- deep and good. I did three deep singles with 125 to finish it off. Bench press 1x 8x bar, 1x 5x 65, 1x 5x 75, 4x 3x 85, still working on five reps with 85 lbs. I set up for power cleans but had a client call and had to abandon the session.

Saturday fast interval run, 6.0 run .25 mile intervals at 1 degree incline. Better then last week, no nausea probably because I didn't eat a thing before, just drank water and iced tea. 12 back extensions and 12 reps of overhead press with the bar for active recovery.

Tuesday, December 13, 2011

It is a beautiful December day.

The sun is calling me to get out in it. Saturday's run was awful, hard and I stopped at three miles. I planned to do back extensions and overhead press the bar for reps, but I seriously thought I was going to throw up. I waited around for a while to see if it would pass but it didn't, so I went home. Coffee upsets my stomach sometimes so no more guzzling it before a session.
Today's lifts will be squats, overhead press, and deadllifts. Going for squats 3x3x 125, concentrating on keeping my whole body tight and strong. Overhead press 3x5x 60. Deadlifts 1x5x 135. So far my form has always broken down when I do a linear progression on deadliest, I don't know what to do other then keep resetting the lift.

Okay, here is how it went. Squats, 1x12x air, 1x10x bar (did a couple extra reps to warm-up as it was cold this morning), 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125- not sure if I wasn't cheating depth on the last one of each set, am going to repeat this next session and make sure they are deep and strong. Really setting my chest and torso hard helps the weight go up a LOT. Finished with 3x3x 115.

Overhead press 1x8x bar, 1x5x 55, 3x5x 60- made it! Next overhead press day, 62.5.

Deadlifts, I decided to do two sets of three instead of one set of five and completed them with ease. Next time, 1x3x 135, 1x3x 145.

Today is a running day, going for two .75 mile 5.2 mph intervals, total treadmill distance 4 miles.

Saturday, December 10, 2011

Wednesday running, Friday lifts

Wednesday run was long slow distance day, 4 intervals at 5.2 mph, of one-half mile each. Total including warm-up and cool down of four miles. Next LSD day going to two intervals of .75 mile each.
Friday lifts were squats, 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x5x 115, 2x3x 125, 1x1x 125, failed to the rails. Must remember to concentrate on keeping my back and abs super tight through the movement. This is where a coach would help, someone shouting important shit at me. I asked a nearby guy to lift the bar back up to the pins for me took 10 lbs off and kept going. 3x3x 115.
Bench press, 1x8x bar, 1x5x 55, 1x5x 65, 1x5x 75, 2x3x 85, asked a different guy to spot me for my third set, he basically carried the bar so I let him assist me for 6 reps, then when he was busy did my third set of three by myself.

Power cleans were sloppy today, guy walking around dangerously close to the barbell I was throwing around. It was idiot night at the gym except for the guy who helped move my loaded squat bar, that was cool. 1x5x bar, 1x3x 55, 1x3x 65, 3x3x 70 sloppy, 1x3x 65. My right shoulder feels wonky and messed up today.

Today is a fast interval run, 4.0 and 6.0, going to add in a one degree incline on this. End with 20 back extensions and 10 overhead press (bar).

Tuesday, December 6, 2011

off lifting day dammit

Monday I ran, fast intervals, 4.0/ 6.0 and it went well. Tomorrow's run will be LSD, with the goal of two mile total, in .5 mile increments of 5.2.

On to today. Sheesh, am I premenstrual or something? Squats, 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 2x3x 115 (this was going to be one set but it was tough so I added another one) 1x3x 120, 1x3x 125 HARD 2x1x 125- UGH weak shit, and 1x1x 115. I was beaten. I had shitty sleep this week, and got a bunch a gifts in the mail, including a new Macbook Pro. Which is awesome, but maybe that got me too excited to sleep or something.

Overhead press, reset to 60 lbs, 1x8x bar, 1x5x 55, 2x5x 60, 1x4x 60. Deadlift, also a reset due to form breakdown 1x5x 135. And out.

Sunday, December 4, 2011

Run session

My run went suprisingly well considering the week off of running. Intervals 4.0 and 5.2, the 5.2 jogging intervals were .5 mile and I felt comfortable and avoided the burning lungs feeling. Next treadmill session will be faster intervals, 4.0 and 6.0 at .25 miles for a total for four miles including warm-up and cool-down .25 miles.

My wrists and forearms are very beat-up feeling today, not sure if that is from benching which I probably do wrong, or the power cleans. Today will be a rest day, Monday lifts squats going for 3x3x 130, overhead press reseting down to 3x5x 60. Deadlifts pulling back again to 1x5x 135. So squatting heavy and going temporarily backwards on overhead press and deadlifts. Tuesday is fast interval running.

Friday, December 2, 2011

Lost a day

I was interrupted while posting Wednesday's workout (work call that was worth it, big Xmas tip) and it appears I threw away the paper it was on. I have not run this week at all due to the dehydration, the race isn't until April so for now maintaining strength is my focus. I plan to resume treadmill training Saturday, it will be lsd training, 4.0 and 5.2 intervals.
Today I am going for 3x3x 125 squats, 3x5x 85 bench press and am adding power cleans back in so will see where I am with those, I expect to be at 65lbs. Also 3x10x bar overhead press active recovery.

Also, in a blow to healthy equalling sexy, I notice that after the 4 days of nausea that resulted in minimal eating and minimal training that my body looks better then it has in a long time. My waist is narrower and I have a more streamlined look altogether. I think that all the reading I've done about eating (actually, eating influenced by the reading makes more sense) to support strength in addition to inflammation caused by exercise blew me up. I'm not going to make myself eat anymore unless I really want to at the time, including post workout.

Friday afternoon session: warmup of 20 back extensions, squats 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x5x 115 kind of a grind but ok, 3x3x 125 tough but doable, 1x2x 125, 1x1x 125, 1x3x 115.

Bench press 1x8x bar, 1x5x 65, 1x3x 75, 1x1x 85 UGH, 1x2x 85, 2x2x 85, 1x4x 85, 1x3x 85, 1x5x 75. Very tough bench press session.
I brought power cleans back in, 1x5x bar, 1x5x 55, 1x3x 60, 5x3x 65, nice cleans. Learning how to do a tight set-up was the most important thing to do these, now I need to not hit myself in the face with the bar Doh.