Friday, December 28, 2012
Thursday, December 27, 2012
First, I took yoga (this is from Christmas Eve). Then, squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 120 Doh! 1 x 5 x 115. all-righty then, not a good squat day. I'm not a morning person, my muscles don't want to contract the way I want them to, and being hungry is distracting. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 2 x 95, 1 x 1 x 105, 3 assisted negatives at 105, 1 x 1 x 95. Clean and press 2 x 5 x 45, 1 x 3 x 55, clanking bar, 3 x 3 x 65. Power snatch 3 x 3 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 3 x 3 x 75- yay!
Today, yoga then lifting, squats and bench press. This will be another morning workout due to being busy later. As much as I love the holidays, it will be good to get back to a regualr schedule again.
Correction: woke up at 3:30am, thank-you hormones, and ended up sleeping thru yoga. Still plan to lift tonight.
Sunday, December 23, 2012
For yesterday. I went to 1.5 hour yoga class first, god I needed that! I don't know why I didn't just do some poses at home this week, today I did several sun salutations, then a shoulder stand, plow position and wheel. Practicing these made my stiff shoulder feel a lot better, more relaxed and less knotted up. Back to the training session, I then experimented with bench-pressing first before squatting. I warmed up with 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95. Made it up to two singles at 105 with DJ spotting me and a lift-off, backed down to two triples at 95, 1 double. On squats I did 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, one single at 130, 5 x 3 x 125, 3 x 5 x 115, so good volume on squats. Three sets of 12 hyperextensions dispersed through the workout when I needed to pay atttention to my back and keep it warm and that was Saturday's session.
At home I rearranged furniture in the spare bedroom/ my office to take advantage of some dead space in the corner. I thought help would be necessary to move to big dresser and wood futon but managed (by myself!) then relaxed for the rest of the day. Now there is room to see oneself in the mirror, get dressed and paint with the easel. The closet is a little tight to get to but overall it is an improvement.
Friday, December 21, 2012
I didn't sleep well and when the alarm went off I turned it off and rolled back over. Also had a bizarre dream that I went out with a guy I didn't really even like, he was obnoxious, who used my picture on a naughty brocure for something, then broke up with him and while I was packing up my things my whole family came over to meet him. Subconscious, help me out and send me a good hot dream about a random stranger next time, ie. Subway guy, okay?
So no yoga unless I do it on my own today, must get up and take tomorrow's class at 8:30. Working all day, then out with a long-lost friend later this evening.
Thursday, December 20, 2012
Karma must have got me, because i cried at the gym today. I really suck at power cleans, and while having a trainer (the good one) observe my efforts I just started crying. That is what happens when someone is nice. So, I am going to try to be kinder to everyone, no I am going to be kind.
Today's training session went as follows: Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 12 hyperextensions trying to wake up my back, 1 x 3 x 115, 2 x 3 x 120, 3 x 3 x 125, 3 x 5 x 115. Power cleans 2 x 5 x 45, this is where the help and the crying happened.
Clean and press 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 1 x 1 x 75, one fail at 75. Back to power cleans 1 x 1 x 75, 5 x 3 x 75. Power snatch 1 x 5 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, one fail at 75, 1 x 3 x 70, 3 x 4 x 70.
This session was done fasted other than some orange juice in the morning, after in the locker-room I bonked. I sat on the bench for at least ten minutes just unable to move. On the way home I stopped at Subway where the hottest guy I've seen in a while was in line behind me. Muscular, tattoos, pretty eyes, broken nose, JESUS. It was so hard not to just stare at him moronically.
Wednesday, December 19, 2012
A month and a half ago or so a woman around my age posted on a strength forum that she wanted to get stronger using the the Starting Strength template and asking how it usually goes for older women. I sent her a private message advising her is can be rocky, not exactly linear and directed her here, to my blog. Hey, it isn't elegant but i tell the truth about what happens as an older woman lifting and training with barbells.
Well in her response she completely disregarded this long-tern lifting blog and then went on to post lots of the SAME frustrations that I experienced and blogged about. Now, she has noticed that she cannot do linear progression the same way yaoung dudes do.
Well duh! Here is your Christmas present. When you decide to write up a public log, and someone in the same age group as you offers up there experiences from the past two years, thank them and READ and LEARN. Merry Christmas.
Monday, December 17, 2012
I haven't lifted since Thursday, and that was a squat/ bench/ romanian deadlift day so no overhead work since Tuesday. Seems like today, nearly a week later, my shoulders would be fine. It was finally okay to take a hot shower so that relaxed them a bit. Also, I took yoga this morning but didn't push myself at all, I'm not even going to log it on Fitocracy. My period started too. Today's goals are squat 3 x 3 x 135, bench 3 x 3 x 100, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.
The hot shower thing is because I had sclerothepary done Thursday evening and you aren't supposed to bathe in hot water for 72 hours after. I totally broke that rule a few hours early on Sunday, but today let super-hot water soothe my tight sore shoulders. Now I have to remember that there are little bruises all over the back of my legs and avoid shorts until they fade. Spider-veins are in my genetics as well as pale see-through Northern European skin, so every couple of years since 2000 I've been going to a vein doctor to have them zapped. This was the first time I allowed the nurse to do it instead of having the doctor, she did such a great job I hope she will be around two or three years from now when I need it again. Very little pain and itching, and the bruises are much smaller and paler this time around.
Friday, December 14, 2012
I am sold on the combination of yoga and weightlifting. Before I started practicing yoga regularly I was constantly sore, to the point of always rubbing my legs and top of my back. Foam rolling was good but the results didn't last and I can't afford regular massages. It's been three months that I've been attending at least three yoga classes a week and the difference is wonderful. My legs are simply not stiff and sore anymore. Sometimes, in the yoga class the day after training with weights I feel inflexible, and foot cramps happen, but I let the body ease into the position without always trying to compete with myself in the last class or the person next to me, and invariably I am much more flexible and feel amazing by the end of the class.
At first it was like eating raw broccoli, detestable but you know its good for you. Now I'm hooked. If weightlifting is making you feel beat-up and older than you were before you started, I implore you to find a beginner or restorative yoga class before giving up on the weightroom.
I have to wonder if its partly due to the weather cooling down and drying out a bit. Its going to warm up again (talking air-conditioner time yet again) but at least there is a little break. Had my leg veins pricked today, so lifted heavy in anticipation of having to take a few days off of the gym.
Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 2 x 2 x 135, back started talking to me on the second set so backed off the weight, 3 x 3 x 125. These were wonky until the third set when I finally got everything tight and aggro. 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, had to look around for 10lb plates as two curl bros came over and stole mine, 1 x 3 x 95, 1 x 3 x 100- Whoot! Had a spotter and lift-off, these practically flew off. 1 x 1 x 100. Boo! Tried by myself and my head got in the way. Pouted for a while and went down to 95 again, 2 x 3 x 95. This may have been three sets, lost count. (Yes I lost count on the way to three!) 2 x 5 x 85.
Romanian deadlift 2 x 8 x 95, 2 x 8 x 100 ugh. Deadlift basically just to practice form 1 x 3 x 135, 1 x 5 x 135, also some sets of hyperextensions here and there.
Tomorrow I may take yoga, one of my nieces has to have surgery on her ear so if I can get in touch w her mom to find out when I'll go there instead. Friday evening supposed to meet friends out, may depend on if she is better from the flu earlier this week, then Saturday go to a memorial concert and art show for my friend who died a couple of weeks ago.
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Thursday, December 6, 2012
Looking back at the past couple of weeks workouts, I have been basically treading water. Trying to keep up some sort of training in spite of all the emotional events that have piled on in the past three weeks or so. Nowhere close to the end of the years goals I set, 225 squat and 315 deadlift, due to injuries one after another, mostly affecting my back. On the positive side, it is those injuries that convinced me to start taking yoga in an effort to balance out my fitness, and I am still progressing albeit more slowly than I would have liked.
Today I will take the 4pm yoga class, then lift. Warm-up w push-ups and hyperextensions, then start with power snatches and overhead squats, move on the clean and press and finish with power cleans. This is the opposite of starting with power cleans and finishing w overhead squats so doing an experiment here to see how it goes. I will update this after training.
Tuesday, December 4, 2012
Saturday, December 1, 2012
This is all about me, as it should be, but I must brag about a friend for a moment. Older even than me, and she had lost over 100 lbs which you may or may not know leaves one as weak as a kitten. She found Stronglifts (which I hate because he stole everything but whatever) and on Friday morning squatted 135 x4. Oh yeah- lets hear it for the old ladies!! So proud of her, and she does full deep squats too.
Okay, Friday morning I slept through the regular yoga guru's class and took a later one, expecting it to be easy. Wrong! Holy crap it was like she had ESP and was zeroing in on my tight hips and hamstrings from the Romanian deadlifts in the last training session. At first I couldn't even get comfortable in Child's Pose, after 40 mins or so of intense stuff I was loosened up and human again. Taking her class next week too. Sometimes, change is good.
Lifts at night. I warmed up with 1 x 12 hyperextensions, real slow. Squats, 1 x 10 x air, 1 x 10 x 45, 2 x 5 x 95- needed extra warm-ups today. 1 x 3 x 105, 2 x 3 x 115, 1 x 3 x 125, 2 x 2 x 130, 1 x 5 x 115. Clean and press 1 x 5 x 50, I put the little plates on instead of using the empty bar as I've dropped the bar on my foot a couple of times and that sucks. 1 x 3 x 60, 1 x 3 x 65, 1 x 2 x 70, failed the third, went to power cleans. 1 x 3 x 75, 1 x 2 x 80, that second one was ugly, 1 x 1 x 80, 1 x 1 x 75. Not every day is a good power clean day. Overhead squats, 2 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 2 x 3 x 70, 2 x 4 x 70, 1 x 3 x 70 and done.
This morning I took the long yoga class and the instructor decided to help me by making everything harder, including coming over during Warrior pose and loudly saying, "Spread your legs!" which was pretty hilarious and unexpected in yoga.
Wednesday, November 28, 2012
A friend of mine died Monday, then Tuesday was busy with challenging work so I basically sat on my ass all day long. By the time I got to the gym it was almost 8pm and I was stiff and feeling weak. Warm-up 2 x 12 x hyperextensions, 1 x 12 x push-ups. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 2 x 5 x 95, these were hard, decided to work on volume and tightness. 3 x 3 x 115, 3 x 5 x 105. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 90, 2 x 4 x 90, pissed because these were supposed to be 3 x 5 x 90, 2 x 5 x 85. Romanian Deads 3 x 8 x 95, punishing to the hamstrings and out. Slept badly, up super-early so went to 6am yoga.
You can't fix a friend dying.
After yoga I finally got some sleep, weird dreams and the dog going nuts woke me up. I decided work wasn't a good idea today, and went to Macy's. Hey, I grew up on old movies that depicted Macy's as the cure for emotional distress.. Found an awesome pair of flat girl Terminator boots at 25% off, comfy and sold. I'm also changing things around at home, recently got a new rug for the living room- goodbye zebra! Upgraded the spare room sofa and looking at new curtains and bookcases for the bedroom. It is time. Funny how negative change in life needs to be balanced out by positive change.
Saturday, November 24, 2012
Friday, November 23, 2012
Wednesday am I went to yoga, having completely forgetting to go at 4pm Tuesday. I was busy working. Then, Wednesday I did not train a with weights. Thursday was Thanksgiving, and making that turkey was exhausting. Today, I lifted.
The plan was to squat, bench and deadlift as heavy as possible and then have a couple of back-off sets, but I did not get the memo that bench=pressing, bicep curling and all of its variants are of VITAL IMPORTANCE to do on Black Firday, as so did not have access to the weights and benches necessary. Warm-up was 2 x 12 x hyperextensions, 2 x 12 x push-ups. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 3 x 125, tough but okay, 5 x 3 x 115, these started to feel good and go up nicely during the final two sets. Did one set each of dumbbell bench and one-armed dumbbell benchss 1 x 8 x 20, 1 x 5 x 20 as a warm-up, then did not have any more weights to use so after standing around waiting for some guys to finish warming up with the 25 and 30 lb dumbbells (long enough to realize that they were not in fact warming up but were doing their work-sets) I gave up on that.So I deadlifted, 1 x 3 x 135, 1 x 2 x 155, 4 x 1 x 165, yucky form breakdown in the last rep, 1 x 2 x 155. Overhead squats 1 x 5 x 45, 3 x 5 x 65, and one last set each of push-ups and hyperextensions.
Then it was the time I was waiting for, shower, brow wax and long pedicure. So nice. I hit the grocery store for a slab of salmon for lunch, had that with half of a ripe avacodo and am starting to feel normal again.
Almost forgot to add the period report. Hey, some other peri-menopause ladies who lift may find it informative. Anyway, today my period started and the session was fine. For me, it is the week preceeding that has the most issues as far as relative weakness and uncoordination. PMS for the win! Not really.
Monday, November 19, 2012
Didn't sleep well, up early and went to yoga. Unsucessfully tried to take a nap after work. Tonight's lifts will be squats and Oly stuff, squats 3 x 5 x 115, clean and press up to fails, should hit 75lbs at least, then power cleans, going for 85lbs. Overhead squats 5 x 5 x 65 will put me where I was before the back injury. Tomorrow either just yoga or yoga and a 2 mile run/walk, Weds powerlifts, 3 x 3 x 120 squats, 3 x 3 x 95 bench, 165 deadlift. Will update this after training.
How it went down: 1 x 12 x hyperextensions, 1 x 12 x push-ups, 1 x 10 x air Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 5 x 115, clean and press 1 x 5 x 45, 1 x 3 x 65, 2 x 1 x 75, power clean 1 x 2 x 75, 2 x 3 x 75, 1 x 1 x 75, power snatch 1 x 5 x 45, overhead squat 1 x 4 x 65, 5 x 5 x 65. And out.
Friday, November 16, 2012
Took Maria's yoga class weds morning, god it was brutal! I need to start making it to more of her classes, she obviously does poses that I need to do more frequently. That evening, went into the gym for a light day having learned my lesson about going for broke during PMS time. Warm-up 3 x 12 x hypers, 3 x 12 x push-ups alternating with each other. Then, squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 5 x 5 x 95. Bench press 1 x 10 x 45, 1 x 5 x 65, 5 x 5 x 85. Piece of cake. One-arm dumbbell presses, 1 x 5 x 20, 1 x 5 x 25, 5 x 5 x 30. Lat pulldowns 3 x 8 x 70 and done. Took early yoga yesterday, not feeling great today but its early. Will decide on workout later.
Went in to the gym early due to an extremely slow workday. Warm-up, 1 x 12 x hyperextensions, 1 x 12 x push-ups. Squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 3 x 115. Overhead press, 1 x 8 x 45, 1 x 3 x 65, 4 x 2 x 75. Oh yeah. Discovered that overhead presses and overhead squats don't mix, overhead squats 1 x 5 x 45, 3 x 5 x 55. Power cleans 1 x 3 x 55, 1 x 3 x 65, did the rest and clean and press 3 x 3 x 65 and out. Saturday morning yoga.
Tuesday, November 13, 2012
The online strength community repeatedly says, eat more on training days. I must be Bizarro because it is the day after training that I want to eat everyting in or out of sight. It's 2:44pm, I've had enough food for a whole day and could easliy continue to chow down if I didn't have Yoga to go to in an hour. After training last night I had a three-egg omelet with cheese and guacamole on top. However, I then woke up at 3am so hungry I had a can of somewhat disgusting chicken and Italian vegetable Campbell soup. Apparently Italian vegetables are soggy peas and mushy potato chunks. Make that half a can, I dumped the rest down the sink. Plus two teaspoons of hummus. 7:30am I had made a packet of oatmeal w/ a tablespoon of peanut butter and teaspoon of honey before taking the crazy little dog to the groomers.PMS, aka Belly of Doom. That was the 15th and today is the 13th so I suppose its right on time.
Good news, my Christmas present should be coming tomorrow! It was ordered online by me so I can't wait to check it out and hope it will be a good one. I'm all about making life easier on my man. He is good about choosing presents but I saw this and wanted it so what the hell.
Monday, November 12, 2012
Dr. Oz made me feel guilty today when watching his show made me realize I hadn't had a vegetable today, so I blended up a blender-ful of raw spinach, one pickled jalapeno pepper and a Roma tomato with water. That was yummy and energizing. I did step on a coffee cup from a high height this weekend (explanation: it had yogurt in it, when I was done I set it on the floor so the dog could lick it, forgot about that and was stepping down off of the couch after hanging the curtains I had cleaned), so have a little foot issue.
Here is the training session aimed for tonight. Warm-up 3 x 12 x hypers alternated with 3 x 12 x push-ups, squats building up to 3 x 3 x 115, bench 3 x 3 x 95, one-hand dumbbell bench 3 x 3 x 35, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155. Depending on how the back feels at this point, power snatch 1 x 3 x 35, 1 x 3 x 45, 1 x 3 x 55, overhead squats 5 x 5 x 65.
Ok, all that didn't quite happen. The warm-up did, 3 x 12 x push ups alternated w 3 x 12 x hyperextensions. Squats 1 x 10 x air, 1 x 10 x 45, 1x 5 x 65, 1 x 5 x 95, 1 x 3 x 105, 3 x 3 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 2 x 95. Power snatch 1 x 5 x 35, 1 x 5 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, then could not get 65 over my head. Deadlifts 1 x 3 x 135, 2 x 3 x 155 and done.
Saturday, November 10, 2012
I'm not sure why but my ass is sore as heck. Here is the workout that did it: I started with a warm-up of 12 hyperextensions alternated with 12 push-ups. Three rounds of that. Then squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 4 x 95, 1 x 3 x 105, 3 x 3 x 110. I feel like such a pussy squatting low weights like that but the back issues were too severe for it to be smart to push faster. Clean and press, 1 x 5 x 50 (did 50 instead of 45 as those little plates make it less likely I will drop the barbell on my foot. See other injury) 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 75, two failed press attempts at 75. So on to power cleans, 3 x 3 x 80, 3 x 3 x 75. Back started to be noticeable so wrapped it up for the night.
It was later that night the DOMs hit, funny as that workout doesn't seem like it would create that much of an effect. Who knows? This morning I took the long yoga class, then treadmill, walked 1.25 miles at 4.0, run .75 at 5.0. I need to make up the power snatchs and overhead squats that I didn't do Frieday. Add them in Monday.
Thursday, November 8, 2012
Wednesday, November 7, 2012
Trained this morning after a Boston creme doughnut for breakfast on the way to the gym. Carbs! Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 3 x 5 x 105. Hyperextensions 3 x 12. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 2 x 95, 3 x 3 x 90, 1 x 4 x 85, 1 x 8 x 75. One-arm dumbbell bench press 1 x 6 x 20, 5 x 6 x 30. Deadlifts 1 x 3 x 135, 3 x 3 x 145 and hit the showers. It is a wonderfully cool day. Tomorrow, yoga and walking with .25 mile of jogging, I don't know though, no problems with shinsplints so maybe I can add another .25 mile in there. Will see. Friday lifts, 3 x 12 push-ups alternate w 3 x 12 hypers, squats up to 3 x 3 x 110, clean and press as high as possible, then power cleans wherever that is, probably 77.5 5 x 3. Power snatch 45lbs, overhead squats 5 x 5 x 65. Ambitious!
Update, the Belly of Doom has gone way down and has been that way for while now. Yay! I wish I knew what I am doing right.
Tuesday, November 6, 2012
And yoga class is at 4pm. I am attending that and then 2 mile walk with .25 mile jog in there. I know, that is a tiny amount of jogging, this is forcing myself to increase slowly to avoid debilitating shinsplints. This week .25 mile run, next week .50 and so on. When I get to 2 miles in a row I will start playing with speed and incline. Building up slowly on strength and running is one of the hardest things I've done. It's so frustrating not to just go balls out to happy exhaustion but it sucks even more to be unable to train at all and I'm in this for the long haul.
Yesterday I trained next to two women in the Women on Weights class. They were kind of pathetic as far as lifting goes, not referring to the amount of weight but the effort and lousy form. Hell, lift the little bar but at least squat it all the way down, you know? One had run a half-marathon that weekend her friend informed me, and as a wanna-be runner I was mildly impressed. It's kind of mind-blowing that a human body can run 14 miles and yet be so incredibly weak. They started talking diet. One of the women whom I've seen in the gym many times, always running and doing cardio expressed dissatisfaction at her body and said it was obviously her diet as she trained like a fiend. The half-marathon friend was super-skinny, but in an unhealthy way that made you want to see if she was okay rather then the hot super-model way.
Super-skinny woman is on a really low-carb diet and not skinny woman was depressed that that might be the only way for her to reduce down to her desired shape. The thing about all of this was, that along with me there was another female weightlifter in the gym, who's figure they were admiring along with her strength. Wouldn't you think that might make the brain say, hey maybe getting stronger will help my body look more the way I want it to look? I would, hell that was part of the reason I started lifting in the first place (see title of this blog) along with stronger bones and increased lean mass. But no, the two women loved weightlifting girls body, said they could never be that strong, and made plans to take more cardio classes together. It was not the time to go into a full-blown lecture about increasing lean body mass through weightlifting to improve body shape and enable it to burn more calories instead of depriving oneself more and more while shrinking away into bone and skin. Or maybe it was and I'm just a coward.
In a way I can see where they were coming from, as the lifting they were doing was ineffective and they had paid for 6 weeks or so of the lifting classes without much result, so may as well give it up. Also, you are going to do what you like, thus my signing up for the trail run early in the year to force myself out of my comfort zone. On the other hand i wasn't exactly gung-ho about yoga in the beginning despite being aware of the benefits in stretching one's body, concentrating on the breath and meditating. It took a long time of muscle stiffness before I finally did something about it. I may never be particualrly good at yoga, but that does not matter, being able to walk around like a human should, to bend and stretch and turn and have full range of motion, to watch TV without begging for a leg rub makes it worth the schedule inconvienence. Evolving, slowly but surely.
Monday, November 5, 2012
Took 8am yoga class first, then squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 95, 3 x 3 x 105. Hyperextensions 3 x 12. Clean and press 1 x 5 x 45, 1 x 5 x 55, 2 x 3 x 65, 2 x 1 x 70, 1 x 1 x 75. Power cleans 3 x 3 x 75, the last one of these was a sloppy mess. Overhead squats 3 x 5 x 45, 2 x 3 x 55, back muscles started to feel sore but not in a bad pulled way, more in the worked-out kind of way. Power snatch 1 x 3 x 35, 1 x 3 x 45- these were actually done before the overhead squats. Deadlifts 2 x 3 x 135 and done. That went okay, its been six hours now and my back doesn't feel bad. Tomorrow yoga is at 4pm so I need to log off work early, then walk 2 miles, in fact I may add some running in there now.
Weds will be squats, 3 x 5 x 105, bench press (need to see what last weeks weight was), one-arm dumbbell press 30lbs, deadlifts 1 x 3 x 135, 2 x 3 x 145. Tonight I should take a 2 mile walk but I really feel like sleeping instead.
Saturday, November 3, 2012
It seemed over-ambitious to lift again yesterday, but I had to do something after being sidelined for so long so this is what I did. First, Thursday night I went for a 2 mile walk outside, it was nice and cool. Friday evening, I walked for 2 miles on the treadmill at the gym, then did 3 x 12 x hyperextensions, alternated with 3 x 12 x push-ups. Then, leg presses! LOL. 1 x 12 x 90, 3 x 8 x 180, felt weird around the knees. one-arm dumbbell bench presses up to 3 x 6 x 30, lat pulldowns 3 x 10 x 80 and done. I think that hit everything, mild cardio with walking, ass, hamstrings and lower back with hyperextensions, upper back chest, shoulders from the push-ups. The presses got my quads and hips, bench more upper body press and lat pull downs, da back. Today, long yoga class, walk, push-ups and hypers again.
Ok, I walked 2 miles, took the long yoga class and just did one set of 12 hypers and left. Somehow I inadvertantly worked abs yesterday- what is the world coming to? Maybe I should keep that fun day in as my cORE obviously needed it.
Friday, November 2, 2012
Maybe then I won't continue sleeping past yoga. It when I would have to get up and get ready for class that i'm finally reaching that really good sleep. Scattered is a good descriptor for me lately. So much to do that its overwhelming. I've got to get the 60,000 mile service done to my vehicle, go through the mail and pay bills, pay myself at the bank to pay Sallie Mae, work so next week won't be a broke week and work out. Almost forgot, grocery shop unless I want to live on eggs. Meanwhile, I'm sitting here in flannels having not yet even brushed my teeth.
Okay, I'll work until 5 or 6, then go to the gym, then grocery shop. Plan for the car and bills/ mail tomorrow. Time to start brushing.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Monday, October 29, 2012
Back pain is gone, just some stiffness in the area. So, I'll walk first and then see what I can do with the weights. Think I'll skip the hyperextensions considered yesterday. Workout log will be posted aftereward, fingers crossed. I hope my friends with boats came through the strom okay. Different sites that allow comments always disturb me regarding storms. There are so many idiots in the world. Seriously, when you know about a possibly large strom coming your way a week in advance, don't wait until the day before to go to the store, then complain that there is nothing on the shelves dumbass. Also, if it turns out not to be as bad as expected, don't complain asshole, that is a good thing!
That was not too bad. The lifts were light and unfortunately challenging, but I stopped before doing any damage and was surprised by how tired this baby workout left me. Started by walking on the treadmill to warm-up and use up some of the oomph that makes me want to lift as much as possible. 2 miles, 4.0-4.2mph, .5 to 2 incline. Thenbench presses, 1 x 10 x 45, 1 x 5 x 65, 3 x 5 x 85, 1 x 12 x 65. Hyperextensions, 4 x 8. Squats, oh I was trepidatious about these. 1x12xair, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 75, 1 x 5 x 85, 3 x 5 x 95. Not too bad, back said 'Hello" but not in a painful way, repeat this next time. Deadlifts, super careful, 2 x 3 x 135.
Saturday, October 27, 2012
Wednesday, October 17, 2012
Tuesday, October 16, 2012
Tweaked my back, this time on the right lower side. I can, however, look all the way to the left now, so at least only one part of me breaks at a time<- silver lining! Yesterday was a long boring day, so I wrapped up work early and went to the gym. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 3 x 3 x 130 fine, felt good so added another set, 1 x 2 x 130 and this is where I crunched the back. Lost tightness at a crucial moment I guess. That was pretty early in the session so I moved on to bench presses even though getting down on the bench was uncomfortable. 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 4 x 90, 4 x 3 x 90. Not too bad, esp considering the gimpiness of me at this time. My notes on the log say, "So pissed I could cry."
Then, my niece turned up all red from running and said she needed to do something to perk up her butt and boobs. Of course I showed her how to squat, she used the 35 lb bar. I decided to see how deadlifts went, 2 x 5 x 135, 1 x 3 x 135, back acted up again and ended that session for me. Also, after benching I went to the front desk and got two of those instant ice packs and stuck them in the waistband of my yoga pants. That helped a little. Hardcore is me, yes.
Monday, October 15, 2012
I've whined, okay posted, here before about my midsection driving me nuts. Bloating, not responding to exercise and nutrition changes, etc. Its possible that this is a genetic curse, as my sister who leads lots of weight-training and cardio classes every week has the same thing. Another site I lurk on, the Starting Strength forum, had the link to this blog post Stumptuous, Pray for Mojo which is a great read and offers up another possibility. I'm not running to a doctor yet, as I hate them in general and still want to work on other things by myself, but its good to have this information out there and will probably help other people. Hell, at least make one not feel so alone in insanity.
This morning I woke up at 3:45 am, as I do, and stayed awake and in limbo for two hours, finally reaching a nice sound sleep as the alarm went off for yoga. I continued sleeping. Sometimes the extra hour or so of rest is worth it. Lifting goals for the night are 3 x 3 x 130 squats, good low and strong lower back, see how 90 lbs goes on bench press again, I didn't get the reps I wanted last time. I may add in tricep extensions as an assistance exercise here. Deadlifts, 1 x 5 x 135, 1 x 5 x 145, 1 x 5 x 155. So, semi-intensity squats, volume deadlifts, and who knows bench.
Saturday, October 13, 2012
Yesterday I took the whole day off from the gym, worked, paid bills and then worked around the house. Today I slept in, it was wonderful. So, it's alternative lift day which needs to be both organized and played by strength.
I can either keep the warm-up as light squats, push-ups and overhead presses or do volume squats to 115 5 x 5. This is tricky because the light warm-up is better for strong presses and therefore strong shoulders but squats in general are my weak point so should I keep the focus on them even on light day? I also consider that many of the other women's logs show their squats far heavier than mine, while I easily bench and press more then them. That leads to the question,am I weird and should make up the disparity, or just go with the difference? When my arms are down by my side and relaxed they aren't crazy muscular or anything, so that part isn't important yet.
My back feels good today, so I'll start with back squats and work up to 5 x 5 x 115 for volume, then move on to clean and press until those get too heavy, hopefully around 80 lbs, then morph into 5 x 3 power cleans, still working on getting 5 x 3 x 80. Then play with overhead squats being careful with the knees. After all that, walk 2.5 miles on the treadmill.
Reminder to myself, Artwalk and Duos downtown tonight.
Very good session today but I lost my log- poo! Back squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 5 x 115. Clean and press 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 2 x 2 x 75. Power cleans 2 x 1 x 75, x 3 x 75, 5 x 3 x 80, 1 x 2 x 80( this was an ugly set with a miss in the middle). I was dreading overhead squats at this point but actually had fun doing them. 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 70, 2 x 2 x 70, struggled with these, then I think I got 5 x 5 x 65 damn where did that piece of paper go? Also, saw one of my former advice givers squatting next to me. This was the first time I paid attention to what he was doing, he had 315 loaded up, tampon on the bar, 1/8 squats with a spotter. Glad I ignored his advice. Home at 2pm feeling totally relaxed and glad I made the lifts.
Thursday, October 11, 2012
Wednesday, October 10, 2012
the clunky, uncoordinated, weak workout that was last night, I got up slowly at 530 and went to yoga. I am not a morning person according to everyone who has been exposed to me fore 11am, so doing this on a regular basis means I am convinced it helps. Not joining the Cirque du Soliel anythime soon, but it is such a huge relief to be able to scratch between my shoulder blades with my hand instead of the back of a chair. Not only that, days of longing for someone to rub my tight legs have given way to normalcy. Not that I will say no to a good leg rub.
Tomorrow will be squat, bench deadlift day. Squat 3 x 5 x 125, yes it is a do-over. Bench press 3 x 5 x 90. I've been stuck at 3s for 95 lbs for a while and want to see how this goes. Deadlifts, 1 x 5 x 135, 2 x 5 x 145. Not as heavy as I want heavy day to be, conservative here. Also, I should walk today if I have time as two different social things are on the agenda for the day. But no sex! Lifting tomorrow.
Tuesday, October 9, 2012
I hate going so long without doing so. Also, a discovery has been made: sex really does make me weak! It has to be amazing, but then the next day's lifts just suck. That's one myth that I now believe. Now that the excuse of the day has been registered, the lifts. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 5 x 115. Sadly tough. Power cleans 1 x 5 x 45, 1 x 3 x 65, 1 x 3 x 75, 2 x 3 x 80- hoorible fail on the last one. 2 x 3 x 75, 1 x 2 x 75, got pissed and did 1 x 2 x 75 clean and press.
Front squats 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 60, 1 x 3 x 65, 1 x 3 x 70. Overhead squats 2 x 5 x 45, 1 x 3 x 55, 1 fail to even get the bar overhead at 65, then regrouped and did 5 x 3 x 65. Romanian deadlifts 5 x 5 x 95. Home for food and sleep, 6am yoga tomorrow.
Saturday, October 6, 2012
Friday, October 5, 2012
It would be great for someone who knows what form I am going for to watch me lift and make helpful suggestions. So far I have the people but they don't have a clue. so, I'm going to provide it. The next time someone approaches me with a tip, I will say no problem. First, check out Mark Rippetoe online, Google or go to Youtube for videos, and see the form I am trying to achieve. Then, learn how to do the movements until you (a man, most of the time it's a guy) can do them properly with more weight than me, which so far none of the helpers has been able to do. Then, bring on the suggestions!
Sleep was not cooperating last night, so it was easy to get up at 5:30 for 6am yoga, after that I did 2.5 miles on the treadmill. This surprised one of the trainers I know there, he was like "Cardio?" I was like, "yeah." Came home, ate oatmeal and napped. My shoulders need a break, so tomorrow will be a volume squat day. 5 x 5 x 115 back squats, 5 x 3 x 80 power cleans, 5 x 3 x going up gradually front squats, 5 x 3 x same thing overhead squats, 5 x 3 x 95 RDLS.
It occurredto me that I should explain how I got to the point where I am deciding my own programming. When i started lifting 2 years ago, I ran Starting Strength 3 times, with several deloads, by the book, eventually going from 3 x 5 sets to 3 x 3. After a point I stalled and my back had issues. You can see by the picture of me in my potential Halloween costume two of the reasons for back issues, I've been carrying these breasts around full-size since I was 15. Now, self-coached, I read everything possible especially about older women who lift and am programming myself. Practical Programming is on my list of things to buy, as soon as I can stop buying Halloween stuff, god I love this holiday!
Thursday, October 4, 2012
but instead it was Unwanted and Odd Advice Day. actually,the first batch of advice I got for my deadlift wasn't all that unusal. Amateur coach #1 advised me to use a mixed grip for all sets rather than just the heavy ones, and to look up at the ceiling at all times. I smiled and thanked him and ignored the advice. I'm trying to use the form recommended by Rippetoe by the way. Coach #2 was better. He came over and said I needed to scrape my knees on the way up, along with looking at the ceiling at all time. He is a chiropractor, and thus knows about backs. At this point I was doing my back-off set with 155 lbs, so I asked if he would demonstrate proper form.
With God as my witness, he took 20 lbs off of the bar and then said, it still might be too heavy- for him! Then he showed me some goofy deadlifts. Somehow I hadn't fainted with the sight of a man, who wanted to tell me how to deadlift complain about lifting 135 lbs, and he decided to help me even more and discuss squats. I should look on Youtube for advice, he said, and got two 2.5 lb plates and said to put them under your heels while squatting...Yeah. I laughed and said 'Please stop!' and waved him away. A woman can only take so much.
Tonight I warmed up for Deadlift only day with lat pulldowns alternating with sets of push-ups, lat pulldowns 1 x 8 x 50, 1 x 6 x 60, 3 x 10 x 70, push-ups 3 x 10. Then did hyperextensions 2 x 15. Deadlifts were 1 x 3 x 135, 1 x 3 x 155, 2 x 3 x 165, 1 x 3 x 155, 1 x 5 x 135. These went well other then the clownshow. Then, walked on the treadmill 2.5 miles. Tomorrow, no lifting, early yoga and walking.
I just got home from a mall with two new pairs of stretchy workout capris. I tried on several pairs and brands of running shorts, which look so cute and comfortable on many of the other women I train with, but for some reason on me they look like I stole Grandma's panties. So, capris it is. I also found some cute tops at Banana Republic on sale, as they were from Summer. Since it is 90 degrees here I went for it. God knows I have enough cute hoodies and jackets to wear over them if it ever becomes cooler. Hey, it started pouring, maybe I am getting my wish. See, buying sleeveless tops did the trick.
I took yoga this morning, today my back and shoulders are a little stiff but whatever. Tonight the plan is to warm up with some lat pull-downs, push-ups and back extensions, three sets of ten each, then deadlift, 1 x 3 x 135, 1 x 3 x 155, 2 x 3 x 165, back down 2 x 3 x 155, 1 x 5 x 135. Then hit the treadmill for my two miles, so far so good as avoiding shinsplints goes, I will increase the distance to 2.5.
Wednesday, October 3, 2012
Monday, October 1, 2012
Sunday I didn't train, went to my sister's house and hung out with my crazy nieces for a while. Grilled chicken and then decided to burn the shred pile which was much more fun then sitting there shredding for half an hour. Today I got up for yoga, during class my right shoulder felt wonky when lifting it up and down but now it seems okay. This is a thing because tonights lifts will be clean and press and overhead squats, so i don't know if I should put that off until tomorrow and just walk tonight or what. Walking around waving my arms like a giant bird doesn't hurt so maybe I just slept awarkwardly. Work is slow so I cleaned the kitchen, now I could do the rest of the house or take a nap. Leaning towards the nap.
No nap, continued to work and my 800 number went out halfway through a consultation. This was the Monday curse for sure. Training; warm-up with 12 air squats, 1 x 10 x 45 back squat, 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead pressin a little circuit. Clean and front squat 2 x 3 x 45, clean and press 1 x 3 x 65, went for 75 and couldn't make the second rep so singled them out 7 x 1 x 75. Power cleans 1 x 3 x 80, just to see if i could, next time I have this session (Saturday) I'm going for 5 x 3 x 80. Tried to snatch the bar and failed, so power snatch 1 x 3 x 45. Just so unco-ordinated today. Overhead squat 1 x 5 x 45, 1 x 3 x 65, 1 sort of at 75, dropped it, 1 x 4 x 70 I was surprised, 1 x 3 x 70. Clean and press 1 x 2 x 70, 2 x 1 x 70.
I thought squats would make it all better- wrong! 1x5x95, 1 x 3 x 115 and my back started getting cranky, so I did a set of 15 hyperextensions and finished with 2 miles on the treadmill at 4.0 mph. Nothing about this day was easy, it was all a slog.
Saturday, September 29, 2012
Went to bed early Friday night, which resulted in lying there at 6 am thinking about how much I had to do today. So, I got up and got started. Gym session was squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 125 finally! I might not have been as deep as need be here, need a do-over with confidence. Then back-off sets 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85 not a good sign, 1 x 5 x 85 strangely tough for this weight, 1 x 2 x 95 my notes here say WTF, 1 x 3 x 95, 1 x 1 x 95, 1 x 5 x 85 and it was time for yoga.
An hour and a half later, back to benching 3 x 5 x 85. Stupid bench press! Deads 2 x 3 x 135, 1 x 3 x 155, 1 x 2 x 165, 1 x 1 x 165, 1 x 3 x 155 and done.
Thursday, September 27, 2012
I'm not sure what I did but my left shoulder and neck don't want to turn and twist like normal, which makes driving challenging amoung other things. I took yoga yesterday morning and today but so far its the same. I hope it feels better tonight so I can lift, today would be an Oly-style training day with a lot of overhead work. If I have to put it off it kind of screws up the weekend lifting schedule, but when it hurts to shrug thats probably a sign. Dammit.
Forgot to log this, well it is logged on Fitocracy so I could toggle between the sites or just wing it. My shoulder and upper back mobility were okay so I decided to go for an abbreviated lifting session. Warmed up w 12 air squats, 1 x 10 x 45 back squats, then 3 rounds of 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead presses. Power cleans 2 x 5 x 45, 1 x 5 x 65, clean and press 1 x 1 x 75, 5 x 1 x 70, 1 x 5 x 65. Back to power cleans 5 x 3 x 75. Overhead squats 5 x 5 x 45. Walked on the treadmill for 2 miles, working slowly up to this repetitive cardio again to avoid shinsplints this time.
Tomorrow squats 3 x 5 x 125, just going to grind them out, haven't decided whether to rep bench press at 95 going for 3 x 5 x 95, or lift heavier at lower reps. I'll play that by ear depending on how it goes. Then deadlifts 2 x 3 x 165 as I had to single out at 175 last time and could tell my form wasn't good. Just need to be aggro and strong. Walk another two miles.
Tuesday, September 25, 2012
Plan for tonight is squat 3 x 5 x 125, bench 100lbs up from 95 last week, see how that goes, deadlift warm-up at 135, singles up to a failure or form breakdown. Will report back after.
Okay, I started with bench press, 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 5 x 2 x 100, 1 x 2 x 95. No spotter. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 5 x 3 x 125. Not exactly the plan, right knee a little twingy, focused on shoving them out and not letting them track forward.Deadlifts 1 x 3 x 135, 1 x 1 x 155, 3 x 1 x 175 back felt rounded on the first and third of these. 1 x 2 x 155, 2 x 3 x 155, when I switched to mixed grip on the last two sets of these the lifts were a breeze.
Saturday, September 22, 2012
Good thing I spent the morning at the gym and am too loose to feel annoyed. Started with yoga, 1.5 hours. Then lifts. Lifting after yoga makes it a tough warm-up but I managed. Warmed up with air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, 10 push-ups, front squats, 1 x 8 x 45, push-ups 10, front squats 1 x 5 x 65, Power cleans 1 x 5 x 45, clean and press 1 x 5 x 45, clean, front squat press 1 x 5 x 45. Power clean 1 x 3 x 65, clean and press 1 x 3 x 65, clean front squat and press 1 x 3 x 65, 1 x 1 x 70, 3 x 1 x 75.
Overhead squat 1 x 5 x 45, power snatch 1 x 5 x 45, snatch 1 x 5 x 45, overhead squat 1 x 3 x 55, power snatch 1 x 3 x 55, snatch 1 x 3 x 55. My snatch is in slow motion. Overhead squat 2 x 3 x 65, 2 x 3 x 75, 1 x 3 x 70, 3 x 5 x 65. Clean and press 3 x 3 x 65 and I was so done.
Driving on the way home I felt all the exercise endorphins floating around my head, it was great. If anyone had asked a question at that time the answer would have been yes regardless. That is fading away with my various animals being annoying and the fact that my "Lift More Suck Less" bumper sticker came all folded and mesed up and may need to be returned. I contacted Cafepress and requested they just send a new one, will see how that goes.
Friday, September 21, 2012
This morning the regular internal battle of why I should or shouldn't get up for yoga happened, and somehow I got up and went. About halfway thru class Beth, a woman I took Spinning classes with for at least a year during my cardiobunny days came in. She has been fighting cancer for the past year, her hair is gone and she is nowhere near the shape she was in back then, but she made it to class even though she was late. Late would have been on the top of my list not to go.
So, yeah, my piddly problems of a bloated tummy and wanting to sleep in til 8 are damn trivial. We talked, she is doing well and done with traveling for chemo treatments. I don't know anything about cancer, I guess after chemo they give the body a break for a while to get back to health and then test or scan you again. I hope its gone.
Thursday, September 20, 2012
describes how I have been feeling this week. I've retained every drop of water ingested and haven't worked out since Monday. So, this week so far was: Monday yoga, lifting at night, Weds am yoga class, and that is it. I got dressed to work out last night but was too fat to go. Too fat to go to the gym! Clearly an attitude adjustment is needed. So, I'm on the second big cup of green tea today hoping that will stimulate some release of pee, and prepard to wear a big t-shirt to the gym in case it doesn't. Seriously, bigger women go to the gym consistently and are just fine, I need to get my head out of my ass and just go.
All-righty then. Also, I miss deadlifts and am going to add the powerlifts in to alternate with the Oly stuff which is both fun and dreadful. It's been a while since I put power stuff on hold, so tonight will be about starting over on squats, 3 x 5 x 120, seeing if I can bench 95 lbs well as there probably won't be a good spotter around, and deadlifts warming up at 135 and moving up 1 rep 10 pounds added each time until a miss. Friday morning will be yoga early, Saturday lift Oly day. Back on track yet again!
Why do I get all angtsy about hitting the gym when it always turns out to be the best part of the day? Who knows. The squat racks were taken when I got there, so started with bench. 1x10 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 3 x 95. Felt strong and good. Also, Leslie showed up and did here first bench presses ever with the bar. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 5 x 120, strong and good. Leslie also squatted with the bar, we are working on getting her down to a good paralell before adding weight to it. Deads 5 x 3 x 135, hyperextensions 2 x 10. I decided to rep deadlifts out like that as I needed to get used to the proper back position again, the weight was good and easy. I am so stoked that the time off doing Oly stuff hasn't resulted in my becoming weaker, in fact it has helped with some missing links.
Monday, September 17, 2012
Saturday, September 15, 2012
Warm-up with 12 air squats, 1 x 10 x 45 back squat, 1 x 8 x 45 front squat, 10 push-ups, 1 x 8 x 45 front squats, 10 push-ups, 1 x 5 x 55 front squats, 10 push-ups, 1 x 5 x 65 front squats, 1 x 5 x 70 front squats.Overhead squats, 2 x 8 x 45, 1 x 5 x 55, 3 x 5 x 65, 1 x 2 x 70 interspersed with overhead press 2 x 5 x 45. Power cleans, 2 x 5 x 45, 1 x 3 x 55, clean and press 1 x 3 x 65, 5 x 1 x 75, power cleans 5 x 3 x 75. Back squats 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 120, 1 x 4 x 120, 1 x 4 x 115 and done. Home, ate lunch and looking forward to an afternoon nap.
Thursday, September 13, 2012
He fixed his coal-black eyes upon her so earnestly that she cast down her own, and then became aware that her fish’s tail was gone, and that she had as pretty a pair of white legs and tiny feet as any little maiden could have; but she had no clothes, so she wrapped herself in her long, thick hair. The prince asked her who she was, and where she came from, and she looked at him mildly and sorrowfully with her deep blue eyes; but she could not speak. Every step she took was as the witch had said it would be, she felt as if treading upon the points of needles or sharp knives; but she bore it willingly, and stepped as lightly by the prince’s side as a soap-bubble, so that he and all who saw her wondered at her graceful-swaying movements.
Tuesday, September 11, 2012
Monday night trasining: Air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 55, push-ups, 1 x 12, front squats 1 x 8 x 65, push-ups 1 x 12. Water! Overhead squats, 1 x 5 x 45, overhead press 1 x 5 x 45, OHS 1 x 5 x 55, OHP 1 x 5 x 55, OVS 1 x 4 x 65 doh! No press at 65#. Overhead squats 2 x 5 x 65. These need work. Frankly, I was dragging ass and did not want to lift last night, was seriously considering just doing cardio on the treadmill but it had been since last week that I lifted and I don't want to lost any muscle so I made myself go in. Power cleans, 2 x 5 x 45, 1 x 3 x 55, Clean and press 1 x 3 x 65, 1 x 1 x 75 fail. Back to power cleans 5 x 3 x 75#. Back squats, 1 x 5 x 95, 2 x 5 x 115, 5 x 3 x 120. The 120# squats were going to be five reps, but that made me dread them, so I switched, planning on 3 x 3. The three rep sets made me happy so I did five sets of those instead.Home, had shrimp and 2 mini Hershey bars, 2 glasses of wine for dinner. Today I woke up ravenous- the way you see your pets eat when feeding them first thing in the morning. I had 2 packets of instant oatmeal w/ peanut butter and a can of 'light' chicken soup which sucked, but like I said, I was ready to eat my own leg. Probably PMS induced as I've been very sentimental lately and my tits hurt. So, today I may hit the treadmill for intervals later after work drives me bonkers, Weds lift again, this time do 2 sets of clean and press at 65#, stay at other weights. Weds morning yoga too, and Thursday am yoga. Then thursday I need to get a pedicure- hope some pay is depositied by then!
Thursday, August 30, 2012
Wednesday, August 29, 2012
Power cleans, 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 1 x 3 x 70, 1 x 1 x 75 messy fail, back to power cleans 5 x 3 x 75 nice, felt strong. Back squats 1 x 5 x 95, 5 x 5 x 115.Tomorrow will do cardio on the treadmill, easy jog and then Coralette's class. Thursday, increase reps on front squats to eight, keep weight at 45, 55, 65. Do two sets each of overhead squats at 45,55,65. Try to clean and press 75 three times again, if that doesn't happen power clean it out. Back squats, 1 x 5 x 95, 1 x 5 x 115, 2 x 5 x 120, 2 x 5 x 115. Friday off, Saturday cardio.
Monday, August 27, 2012
In other news, it's period time again!
Thursday, August 23, 2012
Monday, August 20, 2012
Sunday, August 19, 2012
Saturday, August 18, 2012
Thursday, August 16, 2012
Wednesday, August 15, 2012
"ALL of our trainers are nationally certified." Uhh. Ok. She pushed for an appointment that night, but I had to go train (oh, the irony!) so I let her railroad me into making one for today. I tried to find a contact email on the site but could not, so sent a message via Facebook that I was not coming, but if they opened a weightlifting gym I would love to check it out. This morning I called and canceled the appointment.
Last night, I decided to bench first as that lift has stalled. 10 push-ups, 1 x 12 x 45 bench press, 1 x 6 x 65, 1 x 5 x 85, 1 x 4 x 95 ruh-roh! which turned into a disappointing 3 x 4 x 95. A gym buddy asked why I looked frustrated and after explaining the situation to him, he offered to spot me. 1 x 2 x 95, he rowed the last 3 reps off me. Sigh. But then, Mike: Rookie Cop to the rescue!
He spotted me without using his amazingly muscular arms for anything other than a lift-off for 2 x 5 x 95. I love him.
Squats, I expected to be nice and warmed up for these but it wasn't like that. 1 x 12 x back extansion, 1 x 12 x air squat, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 5 x 3 x 135. Finally got aggresive on the fourth set and it made all the difference.
Deads 1 x 3 x 135, 1 x 3 x 155, 3 x 1 x 175, ehh, 1 x 3 x 135, 1 x 5 x 135. Turned into a volume day for deads.
Tuesday, August 14, 2012
Sunday, August 12, 2012
Saturday, August 11, 2012
Wednesday, August 8, 2012
Tuesday, August 7, 2012
Monday, August 6, 2012
I just know devoted readers were on the edge of your seats regarding the state of my eyebrows. That, however, is the only constructive thing I did this weekend, the rest of it was spent watching the Olympics, a couple of movies at home, some bar-hopping, swimming and a cook-out and visiting the sweetest little Jack Russel puppies you can imagine. There would be pictures of the puppies but wine and photography don't mix.
The women weightlifters were great, I loved the show-down between Russia and China at the end. Is it abnormal to want everyone to do well? Holley Mangold was robbed on one of the press-out calls, as was another one of the girls. I don't know what that jury was thinking, maybe I'll find a blog that explains how lifts that look good are red-lighted. When Tatiana was crying at the end I just wanted to give her a hug. Silver is awesome too! She got it together in time for the medal ceremony though.
Tonight I'm lifting heavy (for me, a light walk in the park for Oly girls); squats 3 x 5 x 140,, bench press 3 x 5 x 95, deads 2 x 3 x 180. I hope my nemesis is there to provide the competitive edge.
Lightning stuck a tree in my yard and now the cable, Internet, and air conditioner all do not work. This sucks. The air was out at the gym too. Squats; 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 5 x 125, 5 x 3 x 140. Why didn't I go for five reps? Cuz it would be HARD. Jeez I have to stop being such a wuss. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 4 x 3 x 95, 2 x 1 x 95. Deads 1 x 3 x 135, 1 x 3 x 155, 2 x 2 x 175, these were tough and the gym was closing.
Friday, August 3, 2012
Thursday, August 2, 2012
Wednesday, August 1, 2012
Tuesday, July 31, 2012
Monday, July 30, 2012
Saturday, July 28, 2012
Friday, July 27, 2012
Thursday, July 26, 2012
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Monday, July 23, 2012
It appears that my response to stress is to eat junky foods. Ramen noodles with cheese and chocolate frozen dairy product (chocolate oreo cookie ice cream) and a nap later, I feel salty, bloated and a little shaky. Even the dog looks depressed! My man sounds like he is doing good so that is the most important thing. I'm going to take this cute little dog for a walk and then to a Spinning class to burn off some carbs. then make chicken soup.Rereading this it looks like I took the dog to Spin class, that would be a hoot. Unfortunately he has been spending a lot of time in his crate while I try to do things and go back and forth to the hospital.
Friday, July 20, 2012
On the interstate driving home from the gym i felt like I could drift off to sleep right there. Scary stuff. I made it home with no incidents. Of course the cat sits directly down on my workout log that should be tranferred here now.
Ok, log retrieved from cat's butt. I warmed up with 12 air squats, 1 x 8 x 45 front squats, 10 push-ups, 1 x 8 x 55 front squat, 10 push-ups, 1 x 8 x 55 front squats, 10 push-ups. These were miserable, maybe the heat is getting to me. 3 x 8 x 45 overhead squats alternated with 3 x 8 x 45 overhead presses. Overhead squats are still awkward as hell too but i didn't drop any, just had to stop for a sec and concentrate mid-set. Power cleans 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75, 1 x 2 x 75 crappy set. 1 x 5 x 65 full clean and jerk. Romanian deadlifts 1 x 5 x 95, 3 x 5 x 105, really need to focus on keeping my back tight all the way down the sides on these. Repeat weight next time. Back squats 5 x 5 x 95, too easy even to wrap up light day, doing 5 x 5 x 115 next time. After this, my arms were so tired I could barely hold them up to wash my hair.
Next heavy day will be Monday, squats 3 x 3 x 145 Don't Be Scared! Bench press 5 x 5 x 85, Deads hmm, I think 2 x 3 x 170 need to check that.
Thursday, July 19, 2012
Friday or Saturday will be a light/ technical day. It kicked my butt last time and helped my heavy lifts so I'm keeping it in. This time I'm adding weight to the front squats, so they will be Front squat 1 x 8 x 45, 10 push-ups, FS 1 x 8 x 55, 10 push-ups, FS 1 x 8 x 55, 10 push-ups. Not ready to add weight to overhead squats yet, 1 x 8 x 45 OHS, 1 x 8 x 45 press and so on for three sets, power cleans 1 x 5 x 45, 2 x 3 x 65, 1 x 3 x 75, 2 x 3 x 80. Romanian deadlifts, 1 x 5 x 95, 2 x 5 x 100. Next heavy day, squat 3 x 3 x 145, bench 5 x 5 x 85 (throwing volume in), deadlift 1 x 3 x 135, 1 x 1 x 160, 2 x 3 x 170, 1 x 5 x 145.