Thursday, August 30, 2012


At the gym last night I noticed my throat was feeling scratchy. I went to sleep at 9pm after dinner of a chicken leg and lots of orange juice, woke up sick. I'm supposed to do Oly lifts today and have my friend's art event to go to tomorrow night, so hanging out in bed wondering what will be the best to do in order to accomplish my goals. Going back to sleep is the most inviting option right now.

Wednesday, August 29, 2012

Back in the gym, taking it lightly

i decided to take a break from the heavy powerlifts for a week or so to give myself a chance to miss it and for variety. Today, I warmed up with 12 air squats, 10 back squats with the bar only, then did 3 x 10 push-ups, 3 x 5 x 45 front squats. Continued with front squats 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, these were tough. Then, overhead squats, 3 x 5 x 45, overhead press 3 x 5 x 45, overhead squat, 1 x 5 x 55, 1 x 1 x 65, fail, 1 x 5 x 65 did it.Overhead press 1 x 5 x 55, did not press out 65 as the plan was to clean and press that next.

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


The whole weekend was derailed by Issac, and the actual storm that affected me so far has just been a little rain. Tomorrow, will be back in the gym for a light day. Front squats, overhead squats, clean and press, push-ups, all that goos stuff. I'm also bring running in for cardio in addition to Spinning, basically because I've become bored with Spinning again. There is also a lot of incidental stuff that needs to be done this week, oil change, returning items including the ONE wrist band that came in the package from Sports Authority which is the stupidest thing ever. Eyebrows need a touch-up too. Also, I cannot forget to get a strapless bra to wear with the awesome dress for Friday night's event. Need to give the cute little doggie his flea meds for the month. All of these thingas are in completely different directions from one another. At least my hair is done- no moe gray roots!

In other news, it's period time again!

Thursday, August 23, 2012

Stalled lifts

Yep, I've been here too long. Stuck. Now there are options, look up programming and change, maybe to Texas Method, take a week off, deload and start again, visit a coach for form tips (this one is expenisive), keep plugging along and see what happens, change the time I train.
Trying to break though the plateau in benching, I benched first. 10 push-ups, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 5 x 3 x 95, 1 x 2 x 95. Still stuck. 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, skipped the 125# as an experiemnt, 2 x 2 x 135, 3 x 1 x 135, 2 x 5 x 135- very assisted by a spotter. Stuck here too, not getting stronger, don't know what the fuck. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, 1 x 1 x 175, 1 x 1 x 185, failed the first and thrid attempt at 185, 1 x 1 x 175, 1 x 5 x 145 grueling at the end. Back extensions 1 x 8 and 1 x 12. So, I'm bummed out by this.

Monday, August 20, 2012

Best thing I learned this Summer: mosquito repellant

Got this idea from my neighbor who researched mosquito repellents, looking for something natural that won't cause cancer and still be effective. Catnip! I got an empty spray bottle, jar of organic dried catnip from the pet department at wal-Mart, and a big bottle of rubbing alcohol. Add a bunch of catnip and alcohol to the spray bottle, let it sit overnight, and voila, mosquito repellent that is super-cheap, has no scent after the alcohol dries, is comfortable to wear in the heat, and safe. This has been my best, least mosquito-bitten summer yet. If it is a super-mosquito infested area, some Repel (lemongrss oil) on the feet might be necessary too.

Sunday, August 19, 2012

Do-over heavy day

Didn't make the planned lifts last time for going for it again. Squats 3 x 5 x 135, bench 3 x 5 x 95, deads 2 x 3 x 175. Gym doesn't open until 1 on Sundays, which I HATE, its such a weird inconvienet time to open on the weekend. I did not go out late last night so should be fine. However- I'm fat and sick of it. Seriously considering doing two meals a day as protein shake (one scoop whey powder, coffee in the am, almond milk at lunch) plus green veggie shake (seperately), one regular meal at dinner-time. Love the muscle underneath, hate the belly fat/ thick midsection.

Not sure what I think about this one. Lifts did not go as planned, my brain needs an adjustment. Maybe its just PMS, anyway, I started with 2 x 12 x air squats b/c felt stiff today. 1 x 10 x 45, 1 x 8 x back extensions, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 5 x 125, 1 x 3 x 135, ruh-roh, 1 x 4 x 135, 8 back extensions- my nemesis came in! 1 x 5 x 135, 1 x 3 x 135. Got the reps, need to get 5 in a row consistently. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 1 x 95 what the hell? 3 x 3 x 95 oh whatever. 1 x 12 x 75 (amrap).
Broke it down with deads. 1 x 3 x 135, 2 x 3 x 155, lost grip on the third one of both sets, needed to mix. 5 x 1 x 175, 1 x 1 x 155, 1 x 3 x 155 so there! 1 x 3 x 135. 15 back extensions and glad to leave.

Saturday, August 18, 2012

Too much good time!

Went out for happy Hour with a good friend yesterday, which turned into a comedy show, literally, when we won tickets to D L Hughley for that night. His opening guys were hilarious, but he took so long to come out that we got bored and left. You just can't keep 40 y/o ladies waiting around like that, we have things to do! Important things, like visiting our cute sexy friend who works at a club downtown, if you saw my 100 lb bench press video he is the one who recorded it and saved me from the failed rep at the end. As a result of the late night, I decided not to train today; bad girl, I know. It has been raining all day, I'm doing laundry and preparing for another social outing later today.

Thursday, August 16, 2012

Light day

Warm-up was 12 air squats, 1 x 10 x 45 back squats, front squats 3 x 8 x 45, push-ups 3 x 10. Overhead squat 2 x 5 x 45, 3 x 5 x 55, overhead press 2 x 5 x 45, 3 x 5 x 55. 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, 2 x 1 x 75, failed on the second rep both sets, power clean 2 x 1 x 75. Back squats 1 x 5 x 95, 5 x 5 x 115, back extensions 3 x 12. This session felt pretty hard and draggy, maybe due to low carbs today? Tomorrow off, looking for a good aggresive heavy day Saturday.

Wednesday, August 15, 2012

Bench, Squat, Deadlift, in that order.

Before I left home to go to the gym the phone rang, and an energetic-sounding woman informed me that I had won a $150 gift certificate that will cover my joining fee and also two free personal training sessions at the brand new Kinetics Gym . I checked out their website. It is flashy (literally) and shows a lovely lady's abs. It does not show any sign of weights. I asked the girl if any of the trainers were experienced in powerlifting, who knows? There could have been and my form needs work, and she asked a guy who said,

"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

Plans, plans

Last night, two Spin classes in a row. Unfortunately the first one had a substitute, the instructor i always avoid due to her screechy screaming voice. But, she snuck in late and i was already on a bike, ready to go. Then, further sneakiness, she started the class with a calm, normal sounding voice. Alas, it was not to continue. Two songs in, the high-pitched yelling began and never ended. I had such a headache from that. At least the second class was ok.
Tonight, squats, bench, deadlift. As I missed on squats and did something weird to my back again, i'm moving back to 135 and going for 4 x 4. I've decided chasing numbers in a certian time frame isn't as important as staying basically fit for now. Whatever is weak in my lower back needs to strengthen up. I'm also adding in hyperextensions to kelp address that.
I am still chasing numbers on bench press, looking for 5 x 5 x 95. Also plan to deadlift 2 x 3 x 180 in ramping sets.

Sunday, August 12, 2012

Good light day

I warmed up with 12 bodyweight squats and 10 x 45. Then did front squats alternating with push-ups, 2 x 5 x 45, front squats, 2 x 10 x push-ups. Front squats 1 x 5 x 55, 2 x 5 x 65, 1 x 5 x 70. Next, overhead squat alternated with overhead presses, 2 x 5 x 45, 3 x 5 x 55 for each. Water break. Power cleans 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 5 x 2 x 70 Nice. Light back squats 1 x 5 x 95, 5 x 5 x 115, 2 x 12 back extensions, stretching and foam rolling. Home, hungry and wiped out but in a good way.

Wow, I can't believe how tired and draggy I have been all day. It is just after 9pm and my eyes are having a hard time staying open. I should just give up and go to bed. Goodnight all!

Saturday, August 11, 2012

Climbing yesterday, squats today

My hands are callused up from the climbing wall yesterday, my neice and I were the only ones there for an hour so we got a lot of climbing in. Focusing on squats today seems like a good idea, going for 3 x 5 x 140. Bench press 3 x 5 x 95, light deads 3 x 5 x 135 to give hands a break. I feel a little weird this mor ing, which I blame on marshmallow-flavored vodka last night! Will update after training.
Ugh, that did not go as planned. 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 135, 1 x 3 x 140, 1 x 3 x 140, failed on the last rep, abdominal cramp, pissed off. 3 x 3 x 135, felt high at first, regained a little confidence, lower back wonky, started doing back extensions between exercises.3 x 8, then 3 x 12 back extensions.
Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 3 x 95, these were work. Deads 3 x 5 x 135, these felt good, surprisingly. Home, hungry and tired.

Wednesday, August 8, 2012

next goals for light day

Got a nap in and feel closer to human. As stressful as this summer has been so far with injuries, the hospital and now lightning its still better than last yaer when I lost five people close to me. Front squats and clean and jerk 70 lbs, ovrhead squats 55 lbs. Will update with details after lifting.
Back from the gym, back to staring at the laptop wondering how to pay for this month. At least there is lifting. If I went by Dan John's red light, yellow light, green light to lift theory I wouldn't have made it in the gym very much this year. Good thing I prefer to retreat to the gym when life is sucking. Today was a light day. Warm-up, air squats, 12, 1 x 10 x 45 back squats. Front squats 2 x 5 x 45 alternated with 2 x 10 x push-ups. Front squats 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 70. Overhead squat 1 x 5 x 45, overhead press 1 x 5 x 45, OHS 1 x 5 x 45, OHP 1 x 5 x 45. Overhead squat 3 x 5 x 55, alternated with overhead press 3 x 5 x 55.
Power cleans 1 x 5x 45, 2 x 5 x 55, 1 x 3 x 65. Clean and jerk 2 x 3 x 65, 5 x 1 x 70, 1 x 5 x 65. Whew!
Light squats 1 x 5 x 95, 5 x 5 x 115, 15 hyperextensions and foam rolling.

Tuesday, August 7, 2012

Lightning planned the day for me

So I sit, waiting for the tree guy to give me an estimate at 1, and the air conditioning guy to come by and look at that between 4 and 6pm. At least the power is on, I have a ceiling fan and two floor fans going at the moment trying to stay comfortable. The tree guy is gorgeous so I'd rather not be a smelly pile of sweat when he comes by. I am going to need to go to the gym tonight. The session will depend on the news I get. If I can be co-ordinated at all it will be a day for light Oly lifts, front and overhead squats, power and full cleans. If both estimates make me want to crawl in a hole the plan will be Spinning. I will update later, as long as this borrowed Internet connection holds up.

Monday, August 6, 2012

Got the waxing done!

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

Not much sleep

Last night at 2am I was wide awake, reading Runner's magazine, changing the sheets and pillowcases, doing whatever to pass the time; knowing that when the 7am alarm went off I was bound to be sleeping peacefully at last. I guess all those squats and deadlifts had my body humming too much to rest. I really need to get my brows waxed today, but am going to get Brooke at 3 and also need to keep the dog out of the crate as much as possible before that, and also work. It looks like I am going to be hairy for yet another day. Three eggs, bacon and coffee with a scoop of protein powder and cream for breakfast.

Thursday, August 2, 2012

Heavy/ Volume Day

Tonight, squats 3 x 5 x 135, bench press 5 x 5 x 95, deads 2 x 3 x 175. Pounding protein today. last night did Spin and my friends class, tomorrow climbing with the little one. Will update after training.

Bench press was a crash and burn but squats and deads were fine. 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, 3 x 5 x 135, 1 x 4 x 135, 1 x 1 x 135. I made the three sets of five, was going to go down via 4,3,2,1 but tired out. It wasn't like I was exhausted, just over squatting at the time and had done what I planned to do.
Bench pess, 1 x 10 x 45, 1 x 5 x 70, 1 x 5 x 85, 1 x 1 x 95. Deads, 1 x 3 x 135, 1 x 2 x 155, 2 x 3 x 175, 2 x 3 x 155. These felt good, would have been better if I had long pants on as my legs got sweaty towards the end. I did not do any extra assistance work after this, just had a long shower and came home.

Wednesday, August 1, 2012

Forgot to log the most notable part of yesterday's workout

As I was power-cleaning, parts of the barbell shot out of the side of it and the wide part that was holding the weights on that end suddenly extended outward. This caused a particularly ugly catch on my right shoulder. I picked up the parts and my hand was immediately covered in thick black grease. Oh great. Since I don't trust people there to remember anything, I went to a trainer, told him the story, walked him to the rack where the bar was and followed him to put it away with the greasy piece of barbell in my hand.

At this gym, there are two kinds of barbells, new shiny ones with razor bumps and smooth old bars. Guess which ones I like better? Yep, the older ones. So I grabbed another of the old bars and brought it to my rack, and it wasn't right either. Now, I have to hope and pray that they have the sense to fix and maintain the bars I like, rather than just ditch the old bars cuz the shiny ones are prettier. Oh God.

Also, my unpredictable period started and we are short on both protein and money, so I've put a half-scoop of protein powder in my oatmeal this morning, and my coffee at lunch. My insides feel unpleasant, could be from either or both. Tentative plan is to take 6:15 Spin class and visit my friend's pump class after. Heavy day tomorrow, so taking it easy tonight.