Wednesday, February 29, 2012

well the beach was beautiful

Once a week I take my little niece so my sister can study for the nursing program she is going into. As February and March are the best beach times in Florida I got myself together and took her to the beach where we had a great time. She gave me a bit of a hard time for my modest, retro-looking one piece suit, and talked me into approaching the chilly water. She was right, I did get used to it, and with utmost vigilance walked next to her in the wavy water as she swam down the beach three-quaters of a mile. We had an over-priced but pleasant lunch and went back, taking time out to chat with a nice lady who had one leg and one artificial limb.
When the lady approached the lunch/ shower area my niece was transfixed by her appearance. She came over to me and asked if we could go talk to the lady, because my niece hoped she would feel better soon. Talk about heart-melting! We found her after we were done eating, and chatted for a while. The lady, Gertie, was nice. Her story was awful. The reason she only had one leg was due to a knee replacement done wrong that triggered a life-threatening infection. I tried to keep that transfer of information as subtle as possible, as my neice has severe allergies and has to go to the hospital at times. I don't want her terrified.
After we said goodbye to Gertie we caught up with a little girl we had passed on the way there, and the two girls played in the water briefly until I found out that it was almost time for our parking to expire. It was a nice, Vitamin D filled and moderately active day. You can't imagine how proud I am of the caring way she reacted to the woman with the artificial limb.

Home now, and physically feel like crap. If I don't train tomorrow I'll feel bad about myself.

Tuesday, February 28, 2012

Had a cough and felt like poo

But I had to train because every missed session puts me further back. The gym was packed, but there was an empty bench press so that is where I started. That is unusual, an open bench yet both squat racks and the power cage in use. Just checked while updating this and saw I haven't had a real lifting session since last Thursday!

Bench press: 1 x 12 x bar, 2 x 5 x 65, 1 x 5 x 75, 1 x 5 x 85, 2 x 5 x 87.5, 1 x 3 x 87.5, 1 x 5 x 85.

Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 1 x 2 x 125, 2 x 2 x 135- here I felt losing tightness in my lower back on the second rep each time. I don't recall having this feeling in a very long time. 4 x 1 x 135- four singles. 1 x 3 x 125, 1 x 5 x 115. I'm considering deloading this by 10% and going up 5 lbs a session to get back to 140, or is this just a bad training session due to being sick? Dammit, finally had the big plates on there too.

Press 1 x 8 x 45, 1 x 5 x 55, 1 x 2 x 65, shoulders had nothing today.

Deadlifts 3 x 3 x 135. Barbell bicep curls 1 x 8 x 45.

Saturday, February 25, 2012

hit the trail

It is cool today so I am going to go to the park after lunch with my friend and run the trail. Update later

Friday, February 24, 2012

Fun day

Tonight after work when I hit the gym I'm going to do a couple of Fitocracy quests and run on the treadmill. Intermidiate widowmaker, 20 reps squats, I will do w/ 95 lbs, and the Pendlay row. Thats my story and I'm sticking to it, will update later.

Fun may have been overstating it. I started with squats 1 x 10 x bar, 1 x 5 x 65, and jumped right in 1 x 20 x 95. Jesus. That was not easy or fun, but I did get 500 meaningless points for an Internet game that is probably being 'won' by kids making up workouts. Then I learned the Pendlay Row, 1 x 8 x bar, 3 x 5 x 65. Hit the treadmill for intervals starting at 5.2 for the fast ones, then 6.0 for 3.75 miles including a .25 mile warmup and cooldown.

Thursday, February 23, 2012

PR squat and overhead press

I've been reading a lot about strength gyms and the hard-core attitude that goes on in them. At the time, it sounded awful. I can't imagine being motivated by the negativity demonstrated in much of what I read. I do, however, like intensity when lifting. Bringing a mental game has helped my squat, bench and deadlifts but being stuck on pressing weight for so long sapped all the grrrr out of it and left pressing as a chore. Today I added the GRRR back.

Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 2 x 125, 1 x 2 x 135, 1 x 1 x 135, 5 x 1 x 140, 1 x 1 x 135, 1 x 2 x 135. 140 is a pr for squats, but really this wasn't a good squatting day, it was a day I forced the move.

Overhead press was 1 x 8 x 45, 1 x 5 x 55, 1 x 4 x 67.5, 1 x 5 x 67.5, 1 x 4 x 67.5, 1 x 3 x 67.5, press pr and I got all 15 reps plus one by making myself excited about the lift. 70lb is coming soon.

Bench press: this one suffered today, another grind. 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 1 x 2 x 85, 1 x 1 x 85, 3 x 5 x 80. No spotter.

Deadlifts 3 x 3 x 135, which is where I am keeping deads for the rest of the time until the run. This is to maintain strength while avoiding back tweaks as running is tough on the back as it is.

Tomorrow and Saturday, running, next lifting day Sunday.

Wednesday, February 22, 2012

Getting ready for the race

Now the four-mile race is less then a month away and I am changing my training sessions for that time. From now until a few days before the run, I will run two days in a row, then lift. I ran yesterday, running tonight also. It looks like rain so this will happen on the treadmill at my mom's house.

Tuesday, February 21, 2012

deadlift insomnia

The verdict for Pilates after heavy lifting is, it is okay. I am awake at 4:30 this morning, which is not ideal. I am quite sure that during the hours i would normally be working productively I will be able to sleep deeply. My back is still a bit stiff, we didn't do as much to decompress that as I would have preferred to in class, but it was better then nothing. I'm feeling incredibly uninspired to run later today, I hope that will change! No one has commented on my form check videos on SS Forums, which I will assume means that my form is awesome and I should keep on keeping on.

Monday, February 20, 2012

Good lifting night, and video.

I had butterflies all day waiting to lift with the big plates tonight, so I finally went in to the gym a lot earlier than usual. Squats were 1 x 12 x air, 1 x 10 x bar, 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, 5 x 3 x 135, no problem. Going for 140 on Weds.

Overhead press was 1 x 8 x bar, 1 x 5 x 55, 4 x 5 x 65, added a set to prove to myself it was happening.

Bench press, 1 x 8 x bar, 1 x 5 x 65, 1 x 4 x 85 bummer, 1 x 2 x 87.5 also with three assisted after those, 1 x 2 x 87.5 one assisted after, 2 x 5 x 85. Ehh.

Deads 1 x 3 x 135, 2 x 3 x 155 felt ugly, had Richard film the second set. 1 x 3 x 145.

Bicep barbell curls 3 x 8 x 45

After that I took a Pilates class with the hope it will keep me from feeling the beat-up way deads often create.

Sunday, February 19, 2012

Hmm, inconvienient time for yoga

There is a class at four today, kind of a wierd time on a Sunday so I'm waffling on rather to make it or not. I could use a class though, feeling stiff and awkward after the very good training session yesterday. I need new running shoes too but am so broke! Maybe the man will buy them for me. There is only one month before the trail run, which is when it was suggested to me to run more and lift less, but lifting is going so well lately I don't want to stop and mess up the momentum. Also, I'd love to go really low carb and drop some flab but don't know what that will do as far as my goals for both lifting and running go.


I went to the class. At first I thought the instructor was a crazy control freak, and she may be, but she was also pretty funny and seems to know her stuff. That was the good part. The bad was the hot room- this wasn't hot yoga- super bright in my eyes flourescent lights, no fan and bitchy little lady insisting it not be turned on, no music. I don;t know if I'll take her class again or not.

Saturday, February 18, 2012

Old person yoga!

Friday afternoon I took a yoga class that involved sitting in chairs for most of it. Once I figured it out, I didn't want to be rude and leave, so I stayed for the whole thing. It did help me feel a little more stretched out but nothing like a real yoga class. I picked up a class schedule from the gym's front desk to avoind that happening again. After yoga I ran intervals on the treadmill.
Saturday afternoon session: Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 5 x 115, 1 x 3 x 125, 3 x 3 x 135, 1 x 5 x 115. Next time I'm ging to load the bar with the 45s instead of adding 10s to the 35s.

Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 4 x 5 x 85 YAY!!!!

Power cleans, 2 x 5 x 45, 1 x 3 x 55, 1 x 2 x 65, 1 x 3 x 65, 2 x 3 x 75 crappy, 1 x 2 x 75, one awful miss.

Barbell bicep curls, 2 x 8 x 45, 1 x 5 x 45, added these cuz I think my biceps need more work and it will help my cleans and bench presses.

Thursday, February 16, 2012

It took a lot to get me motivated tonight

Most of the time, I am happy to hit the weights. Today was not that day. Once I got there and started it was not that bad, and now I am so glad I did. Squats were 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 1 x 135, 4 x 2 x 135, 1 x 5 x 115. So, I'm not exactly blasting past 135 which is probably mostly mental. I am not giving up though. Overhead press 1 x 5 x 45, 1 x 5 x 55, 1 x 4 x 65, 2 x 5 x 65! 1 x 2 x 65. I decided that, like the 135# squats I was not going to stop until I got the reps here. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80. Dealifts, 3 x 3 x 135 to work on form and flush my back out after the sloppy heavy deads on Tuesday.

In othe news, my sweetheart gave me a desired immersion blender and it totally rocks for making protein shakes. I love that thing.

Wednesday, February 15, 2012

I need new running shoes

My feet were slapping the treadmill tonight. It feels like I'm starting over with running, I'm trying not to get discouraged but it is hard. Intervals, 4.0 .25 mile, 5.2 .25 mile, 4.0 .25 mile, 5.2 .5 mile, 4.0 .25 mile 5.2 .5 miles and so on until 4 miles went by. Doms are seriously all over my upper back from the power cleans and deads yesterday, tomorrow lifting will be squats, 3 x 5 x 135, overhead press 5 x 3 x 65, bench press 3 x 5 x 85 if possible. I may add light deads in 3 x 3 x 135.

Tuesday, February 14, 2012

The all-women's gym

My mom joined a gym and has been working out consistently. Her mobility has improved a lot and she looks slimmer to me even though the scale isn't showing her a change. She invited me on a guest pass to check out her gym, and I did.
At first glance it looked like I was going to have to consider it a treadmill-only workout. The squat-rack was really a Smith machine and there was nowhere to put a barbell for bench presses. On the bright side, there was an actual barbell, weights and collars. I started with power cleans, 2 x 5 x 45, 1 x 3 x 65, 5 x 3 x 75. Not bad. I did two sets of easy overhead presses, 2 x 8 x 45, with the bar, assistance as I had to lower the bar to the floor- no racks.

Deads 1 x 3 x 135, 1 x 3 x 155, 2 x 2 x 165- horrid back rounding form, but I had to get something out of this session. Learning that 165 needed a lot of work was it. 1 x 2 x 155, 1 x 3 x 135. Dumbbell bench press 1 x 12 x 15, 1 x 10 x 20, 1 x 8 x 25, 3 x 8 x 27.5. I supersetted these with the leg press, 1 x 10 x 50, 1 x 10 x 100, 1 x 8 x 150, 3 x 8 x 200. That was it. No squats, plenty of back work between deads and power cleans and some assistance work.

I knew that the price of the free guest pass is the hard-sell pitch at the end, but since they didn't have the equipment I need I was prepared. I thought I was prepared. When I asked the girl at the desk for my license back and said I was ready for "The Talk" she asked if I was interested in joining. I said not now, and explained briefly why. She said, okay, have a nice day and that was it. Damn, I was impressed by that. It is possible they don't want some big bitch like me slamming weights around. So I told her that if I overhear women complaining about the guys at my gym I'll send them to her, and she was cool with that. Happy Valentine's Day!

Monday, February 13, 2012

Anxiety Day

I'm having a bad nervous type of day. Procrastination has been my middle name for a while now and there is a lot of stuff I need to do that I've avoided. I need to buy Applecare, learn how to use the new camera I ordered, reserve a room for the race next month, possibly buy new running shoes, open the stack of bills that just came in and pay them, do my taxes, and probably more stuff I've forgotten.
What is holding me back? Fear. I hate fear. Fuck fear! That and not enough confidence in myself that I will do these things correctly and make expensive mistakes. I need to make a list, get out my reading glasses (another reason I put things off, the very fact that I need theses kills me) and start checking things off the list.

I could lift tonight or run and have this day2/ the weekend off from lifting. Will update when I decide. It is wonderfully cold outside. Edit to add: I ordered Applecare and reserved the room, both were as much as a project as I expected, especially trying to work and take calls coherently while typing in numbers. More to do but at least those things are handled.

Update: I gave in to mental breakdown day and did not work or even go out at all. I went to bed early and may double-dip training sessions tomorrow. Shapes, which is where I think my mom works out and wants me to go tomorrow, said on the phone that they have the sliding up and down barbell thing where i can do all of my lifting. That sounds like a Smith machine to me, so it looks like I will be using the treadmill while with Mom, and then lift later that night at my gym. The gym-girl on the phone was funny tho, and assured me someone would be there to show me how to use it- the Devil Machine!

Saturday, February 11, 2012

Power cleans today

I skipped power cleans this week as they were supposed to be done on Weds which is when I went to the other gym and had a little mental breakdown. So today, working on those and then a 3 or 4 mile treadmill run. Dear God, please don't let the YMCA be boiling hot today as it finally became cooler and I suspect Florida people other then myself are total wimpasses and can't handle below 70 degrees. But I love it. Amen.

Friday, February 10, 2012

So-so lifts

Plans tonight so I had to lift earlier then usual, but at least the gym was pretty empty. Squats 1 x 12 x air, 1 x 8 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, 1 x 3 x 135, 3 x 2 x 135- I don't know what happened there, if I lost my nerve or confidence or what. the second rep of the last set felt really high, so I did 1 x 1 x 135 shooting low. Wrapped up with 3 x 5 x 115.

Overhead press 1 x 8 x bar, 1 x 5 x 55, 1 x 3 x 65, 1 x 4 x 65, 1 x 3 x 65. Jeez. Deadlift 1 x 3 x 135, 2 x 2 x 155, 1 x 3 x 145.

Thursday, February 9, 2012

Now I appreciate my gym more

It didn't work out. The gym owner had personal stuff to do and had to leave, so wasn't there to coach me on bench. I decided to do my regular workout starting with squats, and wouldn't you know the only other person in the place came over to help me with bad advice (don't squat so low, look up at the ceiling, etc.). My squats sucked more then they ever had, I failed 135 and the floor under the squat rack was uneven. I also failed 65 lb overhead press and said the hell with it and left. I had a pity-party at home that involved filet mignon, wine and tequila.

Reviewing the week, I had my period, got sick and cut carbs so the PR Monday was a gift. The crap session Weds was a lesson. I'm carb-loading via Ramen for running tonight and taking it easy otherwise. I have plans early Friday evening so I need to lift early in the day for that, so Friday 3 x 3 x 135 squats, 3 x 3 x 65 overhead press, 3 x 5 x 85 bench press.

Wednesday, February 8, 2012

Waiting for a call

Ran yesterday, it was better then last time, I got 2 .75 mile run intervals and totaled 4 miles before cooling down. I stayed sweaty and flushed even after the shower though, part of being sick I guess. Last night was rough, couldn't breathe through my nose for a while there, now its running again. The original plan for today was to find out when all of the big bench press guys do their thing at Lionheart and get a day pass to train there and get some tips for my bench.
However, I got his voice mail so not sure what will be up. I did remember to call a meat market that was recommended a couple of weeks ago and order a bunch of protein, and am going to pick that up around 4, which now means my time frame for training is limited. I'll call Steve in a couple of hours if he doesn't get back to me. Weds are a crappy (busy) night to train at my gym, it would be good for a change of pace.

Tuesday, February 7, 2012

Still sick

Last night my nasal drip was so bad I finally had to get a bath-towel to have next to the bed to use as a handkerchief. Ugh. One the other hand, that means I did those PR squats while both sick and on my period, which is impressive. Do you feel sorry for my man yet?

Today I need to run eventually, and tomorrow I plan to get a day-pass at the black iron gym and hang out for bench press day to get some pointers from the big guys. I will update later.

Monday, February 6, 2012

The experiment begins!

I've been low-carb compared to usual this weekend, and have already noticed my belly bloat down. Saturday, I got sick and haven't worked out yet, so am curious what if any effect this change in nutrition will have on training. I'm hoping for none, or magically, makes it better! I did have carbs today and yesterday in the form of pita bread 30 grams, and however many is in the milk that I make protein shakes with. I want that to be enough to power the training while still low to drop water. Here is the video that made me do this:
Full disclosure, if that handsome USF doctor told me that eating snakes increased health I would be chowing down on one right now!

I want it all, to lose fat and gain strength at the same time. I am this close to squatting 135 for reps, in fact, today's session goals are squats 3 x 3 x 135, overhead press 3 x 5 x 65, bench press 3 x 5 x 85, deadliest 1 x 3 x 160. Monday nights are rough, so going in late. I will update this after the session.

Not too shabby. I did have a pudding cup right before going to the gym for a shot of carbs. 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 2 x 125, 1 x 2 x 130, 1 x 2 x 135, 2 x 3 x 135, 1 x 2 x 135. NICE.

Overhead press light, 1 x 8 x bar, 3 x 8 x 55. Bench press 1 x 8 x bar, 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, 1 x 4 x 85, tweaked my bicep on liftoff for the second set and went to deads.

Deads 1 x 3 x 135, 1 x 1 x 160, missed the second rep, took a minute, came back with alternate grip, 1 x 2 x 160. 1 x 3 x 145 and done. I have video of the squats, been forever editing it down so you don't see me messing around w the camera.

Well the video that took so long to edit is completely crappy and probably not worth much as a form check. How aggravating that is!

Saturday, February 4, 2012


Today I am going to do the power cleans I skipped last night, hoping for 5 x 3 x 80. Also four mile easy run/walk intervals. I have a cough and suspect that is a factor in the last running session being so awful. Sometimes after the first two miles I get pumped and want to go faster/ longer, if that happens great. If not that is okay too. Then shopping for food and home.

Nutrition news: I've decided to drop wheat in the from of bread and pasta and canned soup from my diet. Those were the biggest sources of carbs and processed foods that I consumed regularly, the soup mostly out of laziness. The soup is replaced by whey powder which can be mixed up in a hurry for those times when I've gone too long without eating and don't want to bother making something from scratch.

Friday, February 3, 2012

Lofty goals

Friday nights usually aren't the best for a heavy session, but I'm setting them high just in case. If it doesn't work out I will go for volume reps when necessary, as this week got tough on Weds night. Squats 4 x 3 x 130, overhead press 3 x 5 x 65- eventually I'll have to make these, bench 3 x 5 x 85, ditto here, Power cleans 5 x 3 x 80 will be a PR if this happens. Good luck to me, I will update after the session.

Of course I would wear running shoes by mistake! Oh well. 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 3 x 115, 1 x 3 x 125, 4 x 3 x 130, 2 x 3 x 115, 1 x 5 x 95. So not bad in spite of the shoes.

Overhead press 1 x 8 x bar, 1 x 5 x 55, 1 x 5 x 65, 2 x 4 x 65. Bench press 1 x 8 x 45, 1 x 5 x 65, 3 x 3 x 85, 1 x 10 x 65. Tomorrow interval running on the treadmill.

Thursday, February 2, 2012

Thrash metal and training do not mix

Went to a concert last night, let me tell you that standing around for five hours is a LOT more exhausting then intense exercise for an hour or an hour and a half. It was fun, but I ended up dehydrated and still tired when I drove to the gym this morning. Not tired as in a yawn or two, tired as in thinking how nice it would be to take a nap at the red lights. Along that vein, the race is in the morning so I plan to start training in the mornings. Wish me luck.

Today was supposed to be intensity interval day but I was so wiped out that it turned into a hodgepodge of 4.0 and 5.2 intervals, then walking at 4.0 on an slowly increasing incline, and back to slow short intervals. I did keep at it for four miles. I'm home and taking better care of myself today.

Wednesday, February 1, 2012

lalala, training

I had a three-mile easy run last night, easy because I don't go fast but frankly running is always challenging so far. I have got to the point where I can enjoy myself during the run if I concentrate on the breeze, stars and moon so I did.

Today, early training session. Squats, 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, 1 x 1 x 130 DOH, 1 x 2 x 130, attitude adjustment, had a serious talk with the bar and, 3 x 3 x 130! I owned 130. 2 x 5 x 115, and 1 x 5 x 95.

Light overhead press 1 x 8 x bar, 3 x 8 x 55. Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 1 x 85, 1 x 3 x 80, 3 x 5 x 75.

Deadlifts 1 x 3 x 135, 2 x 2 x 155, 1 x 3 x 145. Squats and deadlifts were good so all is well in the world.