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

Tight left shoulder

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

Squat, bench, deadlift

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

Dog barking in one ear, cat meowing in the other.

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

Fat and hormonal

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

My snatch needs work.

I made it to yoga on Monday morning! Being able to move my arms and legs around is addicting I tell you. Then, at 7:30pm, I lifted. Warmed up with 12 air squats, 1 x 10 x 45, 10 push-ups, 1 x 8 x 45 front squats, 10 more push-ups, 1 x 8 x 45 front squats, clean and front squat 1 x 5 x 55, 3 x 5 x 65. Then, clean squat and press 3 x 3 x 65.

Snatch stuff, power snatch 2 x 3 x 45, full snatch 1 x 3 x 45. Overhead squat 1 x 3 x 55, 3 x 3 x 65, one more set of clean and press 1 x 3 x 65. Back squats 1 x5 x 95, 3 x 5 x 115. And done.

Saturday, September 15, 2012

All better and lifting again.

I took the long yoga class today, as I feel such releif from tight muscles as long as I keep up the yoga classes. Seriously, parts of the class are incredibly uncomfortable but it is worth it to be effortlessly flexible for the rest of the time. I may as well take them, the gym membership includes them so I'm paying whether they are taken or not. After that, I lifted. Yes, it would be ideal to do those things the other way around but I am not getting up at 6am to do that.
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.

Tuesday, September 11, 2012


I could not get to the gym soon enough tonight, was just moody as hell and it was a long, unproductive day. Also, can you say DOMS of doom? Holy crap I was stiff and hurt everywhere. I hit the treadmill, did three miles of intervals, 2 minutes of walking at 3.5 and three minutes of running at 5.0. Getting used to running again is, well not too sure what word to out on it. It will be more fun when I do faster intervals, for now I'm getting my body accustomed to moving this way, don't want to screw up my knees before I even get a good start. I'll continue on for another week with the slow intervals, then move to faster ones, then work on increasing the incline, then move to outdoor runs until I can run 4 miles in a row. Oh yeah! The plan for tomorrow is am yoga and pm lifting, pretty much the same lifts as Monday but more clean and presses. Thursday yoga and pedicure (can't wait!) and Friday off.

Ahh, my poor neglected blog!

I still love you! Since stalling on powerlifts a couple of weeks ago I've been doing different things, including yoga which has been great for my mobility. I hate stretching and therefore only do it when peer pressure and a leader is involved. Unfortunately, that means something else I have to schedule around, and the gym is in transition moving classes, so it has resulted in a shortened session for nothing last week. That was a bummer and so the workout isn't recorded here, although I did update it on Fitocracy. Gotta get those points, right?

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!